Archive for November, 2012

A Simple Formula To Lose One Pound A Week

The following article discusses a simple formula for losing one pound a week.

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities ofour day.

Energy is measured in calories. If you’re having trouble losing weight, you are probably taking in the same amount of calories that you burn each day. Moreover, If you’re slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities. So How do you start losing weight?

The answer should be pretty obvious, but too many people look for the next magic button or silver bullet to get them to lose weight fast.

A simple formula for losing one pound a week is to decrease your caloric intake 500 calories per day. Another option is to exercise enough to burn 250 calories and cut back on your diet enough to consume 250 calories less per day.

Start using this simple formula to create a baseline for losing weight and adjust it as needed to fit your lifestyle.

 

Preventing Diabetes With Weight Loss

There is no doubt that losing weight can help prevent diabetes.

In 2005 the American Diabetes Association announced the findings of the comprehensive Diabetes Prevention Program. The DPP was conducted at over 25 medical centers nationwide and involved thousands of participants who volunteered to have their habits monitored and to follow dietary and exercise recommendations.

All participants had been diagnosed with ‘pre-diabetes’, a condition where the blood sugar levels are higher than normal, but not yet in diabetic ranges. Untreated, more than half of those people diagnosed with pre-diabetes will develop full-blown type 2 diabetes within a decade.

For the study, the participants were divided into two groups. One half were given dietary recommendations. The other half got the same dietary recommendations, plus the recommendation to exercise at least 30 minutes daily, five times a week.

The results? Those who included daily exercise in their routines and followed the diet recommendations cut their risk of developing diabetes
by 58%.

The reason? Those who made the recommended changes in their
lifestyle lost ‘a moderate amount’ of weight. Even more important, researchers found something that they didn’t expect. Those in the treatment group had a substantial chance of reducing their blood sugar level to normal, something that had been assumed was impossible.

Apparently, losing weight not only prevents a worsening of diabetes, it reverses the damage that obesity causes to the cells that produce insulin.

How much weight loss does it take to have an effect on the progression of diabetes? The key is in the definition of ‘a moderate weight loss’ –
5-7% of your body weight. In other words, depending on your boy weight, a loss of as little as 7-10 pounds can make a difference!

The recommendations suggested by the American Diabetes Society for a healthy diet to prevent diabetes is an ideal diet for steady, gradual weight loss – the kind of weight loss that stays lost. The diet includes the following suggested daily diet allowances:

* Grain – 6-11 servings per day (Bread, Cereal, Rice, Pasta)
* Vegetables – 3-5 servings per day
* Fruits – 2-4 servings per day
* Milk – 2-3 servings per day
* Meat – 4-6 ounces per day (Meat, eggs, fish, dried beans, nuts and peanut butter)
* Fats, Sweets, Alcohol – Occasional treats

(Recommendations for portions are based on gender and activity level. For instance, a sedentary 40 year old woman needs fewer portions than an active 25-year-old woman.)

Look familiar? It’s also the dietary recommendation for the Heart
Healthy diet from the American Heart Association, and the recommendations from the USDA’s new MyPyramid. The results just keep coming in, but the message is clear: losing weight, maintaining a healthy weight and eating a balanced diet can help prevent most major health problems. Why wait till you’re diagnosed? Start today – and it may never happen.

Weight Loss Helps Prevent Diabetes

A few months ago (March 2005), the American Diabetes Association announced the findings of the comprehensive Diabetes Prevention Program. The DPP was conducted at over 25 medical centers nationwide and involved thousands of participants who volunteered to have their habits monitored and to follow dietary and exercise recommendations. All participants had been diagnosed with ‘pre-diabetes’, a condition where the blood sugar levels are higher than normal, but not yet in diabetic ranges. Untreated, more than half of those people diagnosed with pre-diabetes will develop full-blown type 2 diabetes within a decade.

For the study, the participants were divided into two groups. One half were given dietary recommendations. The other half got the same dietary recommendations, plus the recommendation to exercise at least 30 minutes daily, five times a week.

The results? Those who included daily exercise in their routines and followed the diet recommendations cut their risk of developing diabetes
by 58%. The reason? Those who made the recommended changes in their
lifestyle lost ‘a moderate amount’ of weight. Even more important, researchers found something that they didn’t expect. Those in the treatment group had a substantial chance of reducing their blood sugar level to normal, something that had been assumed was impossible.

Apparently, losing weight not only prevents a worsening of diabetes, it reverses the damage that obesity causes to the cells that produce insulin.

How much weight loss does it take to have an effect on the progression of diabetes? The key is in the definition of ‘a moderate weight loss’ –
5-7% of your body weight. In other words, depending on your boy weight, a loss of as little as 7-10 pounds can make a difference!

The recommendations suggested by the American Diabetes Society for a healthy diet to prevent diabetes is an ideal diet for steady, gradual weight loss – the kind of weight loss that stays lost. The diet includes the following suggested daily diet allowances:

* Grain – 6-11 servings per day (Bread, Cereal, Rice, Pasta)
* Vegetables – 3-5 servings per day
* Fruits – 2-4 servings per day
* Milk – 2-3 servings per day
* Meat – 4-6 ounces per day (Meat, eggs, fish, dried beans, nuts and peanut butter)
* Fats, Sweets, Alcohol – Occasional treats

(Recommendations for portions are based on gender and activity level. For instance, a sedentary 40 year old woman needs fewer portions than an active 25-year-old woman.)

Look familiar? It’s also the dietary recommendation for the Heart

Healthy diet from the American Heart Association, and the recommendations from the USDA’s new MyPyramid. The results just keep coming in, but the message is clear: losing weight, maintaining a healthy weight and eating a balanced diet can help prevent most major health problems. Why wait till you’re diagnosed? Start today – and it may never happen.

 

 

 

Dangerous Weight Loss Methods

weight loss

The following article is about dangerous weight loss methods you should evaluate thoroughly before implementing in your weight loss plan.

We’re all looking for the magic bullet. You know – the one that we can take and lose weight without really trying! What would you give up to be skinny? How about your health? Some of these methods of weight loss just may cost you exactly that. Before you decide that the way to lose weight is to follow one of the below regimens, take a second look. Do your research and be sure that you understand the risks.

Prescription diet pills

Aspartame, the most commonly used artificial sweetener, has been implicated in multiple lawsuits alleging damages that include blindness, seizures and brain damage

Prescription diet pills

Amphetamines are available only by prescription, and most doctors are leery of handing them out these days. While they do suppress appetite, you learn nothing about healthy eating, don’t change your eating habits and are likely to gain the weight back the moment you stop taking them. In addition, they can be habit forming. The side effects include high blood pressure, heart arrhythmia, sleeplessness, hallucinations and delusions

Ephedra

This all natural Asian herb is found in many herbal remedies and weight loss powders. It has a powerful appetite suppressant effect, but has been implicated in over 70 deaths.

Phentermine Fenfluramine-phentermine (fen-phen)

Fen-phen was a popular weight loss supplement in the 90s until it was implicated in deaths due to heart-valve damage. Phentermine alone is still sold in many weight loss aids. The side effects include headaches, dizziness, heart arrhythmia, high blood pressure and insomnia

Laxatives

One of those popular home remedies, used for purging. Regular use and abuse of laxatives can result in low potassium’s, arrhythmia and pancreatic damage

Artificial Sweeteners

Aspartame, the most commonly used artificial sweetener, has been implicated in multiple lawsuits alleging damages that include blindness, seizures and brain damage
Smoking

Afraid you’ll gain weight if you quit smoking? The National Institute of Diabetes says that you’d have to gain 100-150 pounds to match the health risks you invoke by smoking. Instead, set up healthy strategies to help you deal with food cravings and put down the cigarettes.
Purging

Like laxatives, purging by forcing oneself to vomit or taking emetics can have very damaging effects on health. Depletion of nutrients like potassium and vitamins, damage to the esophagus from stomach acids, and esophageal rupture are all possible side effects

Diuretics

Taking diuretics encourages your body to rid itself of fluids – including vital electrolytes. The depletion can lead to dehydration, and cause your body to start retaining water, starting a vicious cycle. Repeated or prolonged use of diuretics can lead to kidney damage and serious electrolyte imbalances, which may result in kidney or heart failure.

Herbal Remedies

We have a tendency to equate ‘herbal’ with ‘harmless’, but say nutritionists, this isn’t always the case. Remember that many medications are derived from herbs, and because of the lack of regulation, dosages of active ingredients can vary widely from one manufacturer to another. Below is a list of some of the most common ingredients found in herbal weight loss powders, along with cautions about their effects in certain conditions.

Ephedra (ma huang, ephedrine, ephedra extract, epitonin, ephdra sinica and sida cordifolia) should not be taken by people with heart, thyroid or kidney disease, or with hypertension

Cascara and Senna should not be taken by people taking diuretics (both are often found in herbal weight loss teas)

Selenium and Capsaicin should not be taken by people with bowel or digestive disorders

Kava should be avoided by people with mood disorders who are taking mood altering medication, and people with Parkinson’s disease.

Gingko biloba, licorice root, and dong quay should not be taken by people who are taking blood thinners or anti-coagulants.

While weight loss is a worthwhile goal, guarding your health is an even more important one. Be sure that whatever weight loss method you choose won’t lead to other serious medical conditions.

weight loss

10 Ways To Exercise When Your Not In The Mood

The following article discusses 10 ways to get exercise even though you may not be in the mood.

Exercising is endorsed by every major health organization in the
country as one of the most beneficial things you can do for your body.

One half hour of moderate physical activity a day is the key to better
health, they say. The best diet in the world can only go so far in
helping you lose weight. To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the
world?

Maybe it’s our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make exercise something you can look forward to:

1. Walk in a safe and enjoyable area: One half hour of moderately
paced walking will burn 450 calories – and make you feel great. Make sure that you’re wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall – your body doesn’t know the difference.

2. Play in the yard with your kids:  Making exercise a
family activity turns it into fun that you share with them. Besides being good for your body, you’re instilling good habits in them, and creating happy memories that will stay with them for life.

3. Swim a few laps for fun and exercise:  An annual membership to the local YMCA or YWCA is
fairly inexpensive, and many have ‘scholarships’ and financial aid
available. Swimming is great exercise – it’s aerobic, low stress on your joints, and a lot of fun!

4. Participate in different exercise classes: You can turn exercise into a social activity
by becoming part of a class. Besides making friends, you’re more likely
to exercise if you’re paying for it.

5. Hook up with an exercise partner:  It’s partly the same principle as joining a
class – turn exercise into a social activity. In addition to that,
making a commitment to a friend for a daily exercise date will make it far more likely that you’ll stick to it.

6. Join a sports group:  If your company has a sports team (softball,
anyone?), join up. Or join a bowling league, volleyball team or other
sports group that practices and plays regularly.

7. Bounce your way to fitness:  Mini-trampolines are easy to set up, store in
small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Ride a bike:  Even leisurely bike-riding burns calories and
exercises muscles that don’t get used in regular walking. No need for an exercise ‘routine’ – just ride your bike to the store, or back and
forth to work each day.

9. Work on your yard or in your garden:  Would you believe that gardening is exercise? Bending and stretching and digging and weeding – half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Reward yourself: If you’re the kind of person who thrives on
competition, challenge yourself to meet a new goal each week. Walk one
more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise. When you achieve your mini goals, reward yourself.

 

 

lose one pound

The following article is about real life diet tips to help anyone Lose one pound a week.

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

1. Eating out? Restaurant portions tend to be enormous, and if it’s on
the plate, we tend to eat it. If it’s possible, order from the kid’s
menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on
the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be
high in sodium, which you don’t need, and low in real nutrition, which
you do. Buy economy size bags with zip closures to make it easy to pour
out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to
cook vegetables. The food retains nearly all of its natural nutrients
instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet
is to ‘eat without thinking’. Treat eating with the respect that it
deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body
tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at
mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is
nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses
of water a day to keep your body working right. When you’re dieting,
you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise
together. Make a date at least three times a week to play volleyball,
take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like
potato chips contribute fat and calories and not much else. Instead,
grab a handful of dried fruit or a cup of yogurt for the same amount of
calories and a lot more nutritional benefit.

 

lose one pound

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