Weight Management Tips

6 Easy Slim Down Steps

2010-02-16T06:12:00.000-08:00

Losing weight is about a series of small steps--one less dessert here, an extra 10 minutes on the elliptical there--plus smart lifestyle moves that continually inch you closer to your goals. But like any change, try to do everything at once and you could wind up feeling deprived and deflated (and not in the good way). So instead of vowing to cut calories AND exercise 7 days a week AND forsake ice cream and pizza for the rest of your life, start out with a few of these research-proven tricks that can help you drop pounds. Once you've mastered one, add in another; before you know it you'll see results on the scale--no drastic changes required.

1) Weigh yourself daily
Why It Works: Weekly weigh-ins are a staple of many popular weight loss programs, but some studies show that daily weighing can be key to lasting weight loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to skip dessert.

2) Keep TV viewing under 2 hours a day
Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day. Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.

3) Eat 4 g of fiber at every meal
Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy a piece of fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

4) Sleep at least 7 hours a night
Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, Ph.D., an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese. The key number for most people is 7 hours or more a night, he says, so set an early bedtime and stick to it.

5) Drink 8 glasses of water per day
Why It Works: Water is not just a thirst quencher--it may also speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, M.D., of University Medicine Berlin. Increasing water consumption to 8 glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

6) Stick to an 8-hour workday
Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol. Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and cook a healthy dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.

Killer Moves For Flat Tummy

2010-02-11T23:52:00.000-08:00

A toned stomach is like an amazing Chanel bag. It looks good, feels great and takes a ton of work to get it. Some of us were born with it, and some of us spend our whole lives vying for it. Plus, it's sexy.

We can't give you tips on buying a Chanel bag (other than save, save save!) but we can tell you the killer moves to get your stomach into shape. Just keep in mind that these exercises alone won't do it. Click here for fat-burning cardio ideas and metabolism-boosters.

"A toned core will help your body age well in the decades to come, so it's crucial to build a strong one early on," says Valerie Orsoni, founder of LeBootCamp.com. "Also," adds Geralyn Coopersmith, senior national manager at Equinox Fitness Training Institute, "developing a fit core early in life sets you up for amazing posture and a pain-free lower back."

Killer Move: The Plank

Goal: To condition your entire core

Frequency: Four times a week

Directions:

- Get into a push-up position with your forearms on the floor.

- Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.

- Keeping your back neutral and your belly button pulled in, hold this position for 20-60 seconds.

- Repeat for 3-5 sets.

Killer Move: Butterfly Abs

Goal: To work your deep abs while getting a flat, sexy stomach

Frequency: Four times a week

Directions:

- Sit comfortably on a gym mat or carpet with your legs crossed. Using your arms to support you, slowly lie back until your body is flat, keeping your legs crossed.

- Place your hands under the nape of your neck for support. Inhale through your nose, and raise your chest a few inches off the floor while exhaling through your mouth. Your chest should be moving up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.

- Repeat 25 times, and as you progress, move up to 50 times.

- Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don't want to curve your back.

Lose Weight Without Starving

2010-02-01T03:43:00.000-08:00

Weight loss requires two things: burning calories through exercise and cutting them through smart food choices and portion control. In theory, you could create a calorie deficit by spending hours at the gym, but that's not realistic-or much fun. And who wants to live on lettuce leaves? Instead, try these seven everyday moves to drop pounds effortlessly.

1. Fidget

James Levine, MD, of the Mayo Clinic in Rochester, MN, has spent a decade studying the role that everyday movement, or NEAT (nonexercise activity thermogenesis), plays in metabolism. His discovery: People who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year!

2. Keep most meals under 400 calories

Study after study recommends spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat regular meals throughout the day, you're less likely to become ravenous and overeat.

3. Take yourself off cruise control

Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern California. "Turn on some music, add in some vigorous bursts, and enjoy the movement," he says.

4. Drink 8 glasses of water per day

Water is not just a thirst quencher--it may speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin. Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

5. Step it up--and down

Climbing stairs is a great leg strengthener, because you're lifting your body weight against gravity. In addition to taking the stairs at every opportunity, try stepping up and down on the curb while you're waiting for the bus or filling your gas tank, says Brooks.

6. Use grocery bags as dumbbells

Letting someone else load your groceries or carry your suitcase is an opportunity missed for strengthening and calorie burning, says certified coach Beth Rothenberg, who teaches a class for fitness professionals at UCLA. "Carry your groceries, balanced with a bag in each hand, even if you have to make several trips," she says. "And pack two smaller suitcases instead of one big one, so you can carry them yourself."

7. Eat 4 g of fiber at every meal

A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

Vitamins and Weight Loss

2010-01-24T22:54:00.000-08:00

Vitamins are known as the nutrients required for regulating metabolism, and hundreds of chemical reactions taking place within our body. Some vitamins ensure proper utilization of carbohydrates and fats, or prevent their excess accumulation in order to prevent weight gain. Know more about vitamins for weight loss.

Vitamins are organic compounds required in a very small amount to carry out numerous vital life processes. They are usually classified by their biological and chemical activities within our body. They assist the enzymes to carry out the biochemical reactions within our body, and act as antioxidants to protect body cells and tissues from the damaging effects of free radicals. But only a few of us are aware of the fact that they can also help the individuals trying to shed their extra weight.

Vitamins can play a very important role in maintaining an ideal body weight. Controlling diet and exercising alone cannot ensure weight loss, if they are not assisted by vitamins, that regulate the vital biochemical processes and metabolism. The food that we consume is either converted into energy or stored as fat for future use. The crucial decision regarding whether food is to be used for producing energy, or stored as fat is determined by the rate of metabolism, and a number of biochemical reactions taking place within our body. The smooth operation of these reactions or processes requires a number of important enzymes, vitamins and minerals. In other words, vitamins and minerals determine the rate of metabolism and hence, in fat burning and weight loss. In addition to this, certain vitamins can ensure proper functioning of the thyroid gland, which is again important for preventing weight gain.

Weight Loss By Cycling

2010-01-21T20:13:00.000-08:00

Do you know that for achieving desired weight loss, the number of calories burnt should be greater than the number of calories consumed? Do you know bicycling is ideal for weight loss, as it helps in burning a lot of calories? Read on to know every detail about cycling for weight loss.

If you desperately want to lose a few pounds and if you are struggling with 'how to get started', just dust off that bike in the garage and take it out for a spin, as riding a bike at a moderate speed of 7-8km/h, can burn nearly 235 calories, within half an hour! Isn't it the simplest way to lose weight? You can easily burn around 400-500 calories on a one hour bicycling trip. The calories burnt will depend on your body weight, genetic factors and the intensity of your ride. Especially, uphill and high intensity cycling for weight loss helps you in many ways. Let us have a look at the benefits of bicycling.

Benefits of Bicycling:-
Burning of Calories, Muscle Development, Easy to Star, Inexpensive, Safety, Cardiovascular Fitness, Stress Release, No Global Warming, Prevention of Diseases, Easy for Joints, Social Activity and No Age Bar.

To start cycling for weight loss, you just need to have a bike, bike helmet, sunglasses, water bottle, spare tubes, bike pump and a little knowledge of bicycle brake repair.

Not just cycling, any exercise, when accompanied by healthy and balanced diet, can help achieve desired weight loss. The important thing is, that make 'cycling for weight loss', a fun affair and not a routine.

Flat Abs Tips (Eating Required!)

2010-01-21T19:55:00.000-08:00

Let's all say it together: Crunches are boring! We all hate crunches, but flatter abs would certainly be nice. We want them without doing so much to get them. This year, you can have both—the abs and the easy moves. The best part is that it will happen fast if you stick with the program. The truth is, there are so many ultra-effective tips and moves for a leaner stomach that you can swear off crunches forever, if you'd like, and still chisel your middle.

One of my favorites? The plank! For more simple, enjoyable ways to shed inches from your waist, try my favorite ab moves and tips from the last year of SELF:

1) Go on an abs spree

Grouping all your ab exercises together can deliver better results than switching back and forth between various body parts. Working your abs to the "burning" point delivers a sizzling stomach.

2) Feast on a little fat!

A smidge of fat in your diet can actually help your midsection get svelte. Studies suggest that foods rich in monounsaturated fats—including olive oil, nuts, seeds and avocado—can help prevent the accumulation of unwelcome tummy fat.

3) Try teamwork

Toning up and slimming down doesn't need to be a solitary pursuit. Grab a pal for this exercise: Lie on the floor with your legs straight up in the air, says Akin Williams, a group fitness instructor at Equinox Fitness Clubs in New York City, who created this move. Ask a buddy to command you to bring your legs up and down randomly (saying, for example, "Right leg down, left leg up" and "Both legs up") every few seconds. Use your ab muscles to follow her directions, keeping your lower back pressed into the floor. Do this for three or four 20- to 60-second sets, resting 1 minute between each set. Then switch and you be the leader. These random commands trigger a rapid contraction of your muscles, tiring the more easily sculpted areas of your abs, so "you see better results in less time," Hey, what are friends for?

4) Tone abs while you burn fat

Heart-pumping activity triggers your body to convert abdominal fat to fuel, research shows. Aim to do 30 minutes or more most days. Squeeze even more belly benefits from your stint on the treadmill by ramping up the incline, or relying on your core muscles to keep you upright on the elliptical (grip the handlebars, but don't use them to support you!) to engage your core.

5) Try the Dragonfly

Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.

6) Find your balance

A great way to tighten and tone your core? Give yourself a stay-steady challenge. Use a folded bath towel, a BOSU or a pair of balance pods to make it hard to find your footing for this move, called the Lunge-Up: With left foot on pod or towel, lower into lunge, knee over ankle, thigh parallel to ground, right knee bent with heel raised, hands on hips. As you straighten left leg, push off ball of right foot, bringing right thigh in front and parallel to ground, balancing on pod. Slowly return to start. Do 12 reps. Switch legs; repeat.

7) Bend those knees

Add a tummy-toning balance challenge to traditional squats by doing them on one leg, as Roxy pro surfer Kassia Meador swears by. Do two sets of 12 reps on alternate days for abs that make waves.

8) Do the ab-up

A side plank sculpts flat abs fast by focusing on obliques, the muscles that wrap around your middle and hold you in. Lie on left side, resting on left forearm and left hip, knees and feet stacked, right arm at side. Lift left hip into a side plank. Lower and touch left hip to ground, then lift back up, holding abs in tight, for one rep. Do 20 reps. Switch sides; repeat.

9) Go bananas!

The fruit contains 422 milligrams of potassium, which helps limit belly-bloating sodium in your body. Talk about peel appeal! Another source: four stalks of celery deliver 416 mg of potassium.

10) Do bench presses

Extending your arms during the pec-perking exercise causes your ab muscles to contract, toning your abs as well as your arms. Add two sets of 12 reps to your usual routine.

11) Chill out

Increased levels of cortisol, a stress hormone, can lead to excess stomach fat, research shows. Try delegating work duties, pursue a hobby you find relaxing, whether it's knitting or jewelry making, and make laid-back lunch dates with buddies to lighten your mood—and slim your middle!

Want more secrets to your strongest, slimmest stomach yet? Try "Lose To Win 2010" by My Wellness Studio. www.wix.com/mywellnessstudio/promo

Treatment for weight gain

2009-12-21T00:04:00.001-08:00

Treatment for weight gain, can be following a balanced diet plan and some exercises to lose weight quickly. Make sure you have st realistic weight loss goals, that will help you to maintain healthy weight. But, at first, do evaluate the exact reason behind sudden weight gain, so that you can plan ways to lose weight, accordingly.

In normal conditions, there is no need to go and see a health care provider, but in some specific conditions like excessive weight gain without any significant reason, constipation and weight gain, palpitation, swollen feet, uncontrollable and unreasonable cravings, shortness of breath, vision changes, hair loss, etc.

If these mentioned health related issues are accompanied with sudden weight gain, then make sure you check with the health care provider and plan to lose weight accordingly.

Sudden Weight Gain

2009-12-20T23:47:00.000-08:00

Sudden weight gain is unintentional increase in weight that occurs due to unwanted intake of calories. Calories that are consumed more than the required amount are useless and actually harmful for the body. More than 40% of American population is suffering from obesity, that is caused by gradual or sudden weight gain. If sudden gain in weight is ignored at its initial stages, then this obesity may take a face of many serious health related issues.

There are a few simple reasons and habits that cause sudden weight gain, without our knowledge. There are a few regular and habitual things that bring us into the trouble of sudden weight gain. These 'habitual things' include, alcohol abuse, quitting smoking or consumption of tobacco, excessive snacking, reducing exercise levels, stress, etc. These can be the reasons behind symptoms of sudden weight gain. Another reason why women experience sudden weight gain is pregnancy.

The most basic cause of sudden weight gain is overeating and less exercising. When a person eats more and exercises less, he/she cannot burn the excessive calories and this way gains weight. There are some people who diet very well and exercise too, but still they suffer from sudden weight gain. Apart from these all mentioned above, here are the causes behind sudden weight gain in women.

Efficiency of Weight Gain Supplements

2009-12-20T22:38:00.000-08:00

It is not a case that only bodybuilders are looking for the weight gain supplements but other men and women who are underweight, want to build muscles, do look for them as well. The nutritional supplement drinks and shakes are actually an effective way of weight gain. Weight gain pills and capsule are also available, that make these supplements more convenient way of gaining weight. These are the high quality and efficient weight gain supplements that contain multivitamins and several healthy minerals.

Efficiency of the weight gain supplements also dependent on body response of each of its consumer. Some people find protein weight gain supplements more convenient while some people stick to other liquid nutritional drinks. Especially the people that are very ill due to excessive weight loss. Best weight gain supplements for women and men, must strictly be a good combination of vitamins and minerals. Some of these supplements are come with high calories and high protein, which is a perfect blend to weight gain. The point is multivitamin nutritional supplements and weight gain supplements are almost the same, of you check for their contents. So, there is basically no need to fall for the commercial extravaganza and go on tremendous spending spree that they claim.

People who are looking for weight gain can try the multivitamin pills that are easily available as over-the-counter drugs. Taking weight gain supplements is not the ultimate way to gain weight as it must be followed by significant exercise routine that heavily relies upon weight training that leads to healthy muscle building. If balanced diet and exercise is combined well with the weight gain supplements, then positive results are assured.

Need for Weight Gain Supplements

2009-12-20T22:31:00.000-08:00

Gaining weight is often related to increasing loads of junk foods and oily foods, but it is not the healthy way. To learn how to gain weight fast, a person must follow a balanced diet that is rich with all the important nutritional benefits and minerals. Quality intake of all the natural weight gain products, like foods rich with vitamins and minerals is the best way to gain weight quickly. Due to some reason or the other, people tend to overlook the value of a balanced and healthy diet and run in quest of finding the best weight gain supplements.

There are quite a few weight gain supplements that are actually a bundle of few rich nutrients like omega-3 fatty acids, proteins, whey proteins and fibers. These weight gain supplements reduce the metabolism rate to an extent and cause significant weight gain. As they come as a package that includes all the important factors of weight gain, they get quite convenient, which is easier than having 5 to 6 meals, regularly. The meal replacement shakes and whey protein shakes are worth giving a try when it comes to weight gain, using weight gain supplements.

Girl, learn things to do instead of just dieting

2009-12-13T02:43:00.000-08:00

A few (very clever) tricks to fool the eye that make you appear thinner than you are. Girls, learn and learn well!

It is okay to go on a diet to lose some added pounds that you may have gained. You may also know all the weight loss basics, but need you a little something extra to tweak the way that you look.

Not to fret, we have some tricks up our sleeves to share with you that can make a big difference. So forget counting your calories and spending hours in the gym and read on.

Wear heels
Although wearing heels can cause long-term damage to your legs, posture and feet, they do elongate the legs, making you look longer, taller and thinner.

Wearing heels will also make the muscles in your legs and bottom work and tense more and the overall consensus is that, high heels make you look slimmer than wearing flat shoes with the same outfit.

Fat magnets
When it comes to meal times, try to stay away from friends who like to eat junk food. You have to admit, when someone orders French fries, you can’t help but pinch one of theirs, or even buy your own. It’s the same with friends who order desserts after a meal, even if they do want you to share.

We aren’t saying that you can never eat with them again, but just be aware of your eating habits when you are around them.

Find the right fit
Make sure that you wear clothes that are of the right size. Don’t buy something that is a size too small and then try and squeeze into it. You will end up looking as though you are bursting out of your clothes.

Alternatively, don’t hide your figure in baggy clothes. Some people think that by doing this they will be hiding their flaws, but it can actually make you look a lot bigger than you actually are.

Portion control
Make sure that you watch the size of your portions when you are eating. You don’t have to devour everything on your plate.

Unfortunately, we are eating larger portions and a lot of these portions are from foods that are high in calories to begin with. If you’re thinking most people would just eat less at the next meal, think again. Studies have revealed that when people overindulge at one meal, they do not balance it by eating less at the next meal.

If you go to a restaurant and the portions are enough to feed a small developing country, then make sure that you eat slower and chew your food more so that you will feel fuller quicker and therefore, won’t need to eat everything. When you are eating at home, plan in advance and use smaller plates and dishes to serve your food.

A good tan
Having a tan actually makes a person appear thinner than they actually are. Invest in some tanning lotion, or ‘tan in a can’ as it is also known. We doubt that it has been clinically proven, but a tan can hide the flaws and blemishes that appear on the skin.

Alternatively, you could go to a tanning salon, or spend some more time in the sun. If you do this, make sure that you use protective sun lotion to keep you from harm from the sun’s rays.

It’s all about the illusion, which you can do to any body part. If you don’t want to tan or use fake tan, then you can use make-up and bronzer on your legs. It’s sort of like how wearing black can hide imperfections a lot better than other colours; having tan skin does the same thing too.

Forget the labels
Try to buy foods that don’t have labels, such as fresh fruits, vegetables and meats. By doing this, you will be avoiding all the artificial additives and you'll be consuming fewer preservatives. The less of these, the more healthily you will be eating.

Most foods that contain the preservatives and additives are the ones that are usually high in calories, so it is best to limit your intake of these.

Straighten up
Maintaining a better posture is one of the easiest ways you can look thinner. Make sure that you stand and sit up straight and keep your stomach sucked in.

When a person slouches, it shows rolls more easily and can actually make you look about ten pounds heavier than you actually are. Slouching will only make you look frumpy!

Global Obesity Epidemic

2009-12-11T22:03:00.000-08:00

Internationally over 22 million children under the age of 5 are overweight. Developing countries have seen an increase in child obesity as they adapt to westernized lifestyles and behaviors. In some cases the child obesity rates have surpassed the rates in America which have doubled in the past few decades.

The increase in global obesity from early childhood to adolescents affects all racial and ethnic groups. Studies in the USA show that almost 8% of children between the ages of 4 and 5 are overweight. Global obesity in children affects girls more often than boys. As a matter of fact, over the past 20 years overweight and obese young girls has doubled while the increase in boys was less than 25%. Additionally overweight was highest among Mexican American children followed by non-Hispanic black children and non-Hispanic white children. Global obesity in industrial countries are finding similar results. In Japan, for instance, between 1974 and 1983 children between the ages of 6 and 14 have seen an increase in obesity from 5% to 10%.

Developing countries obesity rates are also rising steadily and in some instances so are the malnourished rates. For example: Northern Africa's child obesity rate is in excess of 8% and malnourished over 7%, South America, which historically was known for malnourished and underweight, now reports almost 5% of preschool children as overweight and malnourished only 1.8%, Eastern Asia preschool children overweight 4.3% and malnourished 3.4%. Child obesity rates in some countries have surpassed those of the United States such as: Argentina, Egypt, Jamaica, Malawi, Nigeria, Peru, Qatar, Uzbekistan, and South Africa.

It seems clear that global obesity in children is no longer a Western issue. It is now found in all industrialized countries and some developing countries. Case in point: Seychelles ( a middle income island state in the Indian Ocean), which is in a rapid economic growth, reports 13.5% of boys and 18.6% of girls as overweight and 5.2% of boys and 6.2% of girls as obese. Developing countries are realizing the need to adjust their public health priorities in order to combat childhood obesity. There is a need for programs and policies aimed at promoting physical activity and healthy nutrition in countries in economic transition.

Who is to blame for the westernization of global obesity? Ever since they opened their first restaurant outside of the U.S. Borders (1967 Canada) child obesity rates have increased. Fast food is one of the causes of global obesity. Modernized inventions; such as computers and video games , and their popularity have contributed to sedentary lifestyles. obesity is an epidemic that has serious personal and societal consequences. Parents, governments, and local communities must take responsibility for identifying the problems.

Beat On-the-Job Weight Gain

2009-12-10T01:13:00.000-08:00

Holding a sedentary job, working long hours at the desk, plus the lack of time for exercise, is turning more and more working women into a desk potato. Throw in the hectic workload and you've got a recipe for stress-induced snacking and compulsive bingeing. Before you know it, you're packing on the pounds. What to do? Here are some tips that can help you beat the nine-to-five flab.

1. Eat regular meals

Do you often miss meals because you get too busy? Skipping meals can actually cause weight gain since it slows down your metabolism, and also leads to frequent vending machine visits and snacking. So make time for your breakfast and lunch: A high-protein and fiber-filled breakfast can provide the energy you need to get you to lunch, and rather than cutting out lunch, shave off a few calories by controlling your portion sizes and staying away from high-calorie foods.

2. Hang up the phone

Technology like email and voicemail makes it too convenient to deliver a message to your colleagues without getting off your chair. When you need to talk to a coworker across the office, don't automatically reach for the phone! Walk down the hall and relay your message personally.

3. Don't eat lunch in front of your workstation

If you regularly sit and eat lunch at your desk, you're not exposing yourself to any physical activity. Even a 10-minute or 15-minute brisk walk at lunchtime can boost your spirits, make your muscles stronger, and burn some calories. That's why it's really important to get up and move your body. Lunchtime break is also a great time to temporarily take your mind off work and unwind, so go out and have lunch together with your coworkers, where you can socialize and relax.

4. Squeeze in more activities

Move around in the workplace -- every little bit of activity counts: Use the farthest restroom in your building; tackle a few flights of stairs during your coffee break; park at the farthest lot in the carpark. Even standing and moving around while you're on the phone helps.

5. Have healthy snacks on hand

How do you resist those mid-afternoon shortbread cookies and chocolates your colleagues pass around? Stash nuts, fruit and other healthy snacks in your desk drawer. When you're hungry, snack on them and you'll be less tempted by the junk food around you.

6. Keep a food journal

Make a list of what and when you eat. Keeping a food diary can help you track how your meals and snacks add up during the day, allowing you to notice when you overindulge.

7. Take deep breaths

Practice waiting before you munch. Stress produces an adrenaline that for many people leads to compulsive snacking. Before you eat away "nervous energy", try waiting for 10 minutes. If your cravings are stress-induced, chances are they'll disappear.

8. Drink enough water

Feeling hungry and tired? You may just be dehydrated. Keep water on your desk at all times and plan to drink at least a half ounce of water for every pound of body weight. If you weigh 180 pounds, that's 90 ounces of water.

'Diet' Food Labelling Tricks

2009-12-10T01:07:00.000-08:00

Food manufacturers love to splash health claims over their products, but you may be surprised to learn how misleading some labels actually are. So, did the manufacturers lie? Yes, they did, but legally -- by taking advantage of loopholes in the labelling laws, says Shondelle Solomon-Miles, author of The Ultimate Fat Loss Guide. This intentional deception is largely fuelled by our diet-obsessed culture, where manufacturers know words such as "low-fat", "lite", and "low-calorie" sell products.

"Food labeling is deceptive, and can trick you into buying food products that aren't true to their label," adds Solomon-Miles. Now you know why your waistline still hasn't budged. But the good news is you can outsmart these labeling tricks. Here's how:

Label Trick #1:
Less than 100 calories per servingThe numbers you see on the nutrition label are given on a per serving basis, so to lower the numbers of calories, saturated fat, sugars, and sodium, some food manufacturers make their products look healthy by downsizing the serving portion. Sometimes, the recommended serving size gets a bit ridiculous. Many cereals, for example, base their nutrition information on 1/2-cup serving size, but who eats just 1/2 cup of cereal for breakfast?

This often misleads us into believing we're eating much fewer calories than we actually are: If you open, say, a bag of chips, glance on the back and see that it has only 100 calories, you may be inclined to eat the whole bag. However, that's 100 calories per serving. "If there are four servings in that bag of chips and you eat the whole bag, then you've just eaten 400 calories," says Solomon-Miles.

Label Trick #2:
Lite or LightWhen food products are labelled as "lite" or "light", most of us automatically assume they're low in fat or calories. But some food companies merely sell these "lite" versions in smaller quantities, so they appear to pack fewer fat or calories. In fact, these "lite" products may actually contain the same amount of calories (or more!) than their regular counterparts. To make things even more confusing, current labelling laws even allow these terms to be used on products that may simply be lighter in color or texture to another similar version.

Top diet cheats for the festival season

2009-12-04T09:09:00.000-08:00

With the party season fast approaching even the most disciplined dieter can fall foul of temptation with all the culinary treats on offer. Here's how to keep your diet on the straight and narrow.

'This the season to be jolly - but if you're trying to watch your waistline party season can feel like anything but cheerful.

Mince pies, canapés, roast dinners and wine can all cause you to pile on the pounds over Christmas, but what can you do to avoid these temptations and still enjoy yourself?

Here are our top diet cheats to help you stay healthy (and happy!) during the festive season.

Knowing what you're going to eat and when will help you avoid temptation and lower the risk of you having to run out and grab an unhealthy option.

If you're eating out don't be afraid to ask for your food to be prepared in a particular way such as opting for grilled meat rather than fried. If you're having a salad then request the dressing be served separately and avoid creamy or cheesy toppings.

Just 10 minutes of high impact dancing can help burn some of those canapé calories - so make sure you get your groove on at the office party.

Make sure you drink at least eight glasses of water during the day - this will keep you hydrated and may also help suppress your appetite naturally.

If you can't avoid having a drink over the festive season then try to opt for white wine or clear spirits as these contain less calories than lagers, cream liquers and cocktails.

Canapés can be hard to resist, but the calories can quickly rack up if you have more than a couple. Try to opt for the vegetables with dip rather than the deep fried options.

Leave sufficient time between meals to aid digestion and if you have to snack between meals then try to keep it healthy - grab a banana or a handful of nuts to keep you going.

Obesity Vs Swine Flu Deaths

2009-11-23T06:44:00.000-08:00

Obesity has emerged as a possible contributing factor in fatal swine flu cases, according to ground-breaking research looking at deaths caused by the pandemic in countries around the world.

The claim is made by a team from the French Institute for Public Health Surveillance, which has studied the characteristics of 574 deaths associated with the pandemic H1N1 influenza up until the middle of July. According to the team's findings, published in medical journal Eurosurveillance, underlying disease was found in at least half of all fatal cases.

Mortality patterns were in many cases similar to those associated with normal, seasonal flu. But the team observed: "Nevertheless two risk factors are noticeable: pregnancy and obesity."

Pregnancy is already a well-documented risk factor in seasonal influenza and in previous pandemics. The study found that 16 women – representing 10% of all female deaths that were studied – were pregnant or had recently delivered at the time of their death. Half of these also had other health issues. But the conclusion that obesity may be a factor in some swine flu deaths opens up a new line of investigation for epidemiologists. Where an underlying disease was found to be present after someone had died of swine flu, in more than one in four cases the deceased had a metabolic condition – diabetes and/or obesity.

The team, which concluded further research needed to be done to establish the link between obesity, severe influenza and mortality, also found significant demographic variations among those affected by the pandemic.

"Compared to younger age groups, the elderly seem to be protected from infection to some extent, perhaps due to previous exposure to strains akin to influenza A(H1N1)v virus," the team claim.

There has been a view that fatal cases involving the pandemic have tended to occur among the young, according to the team. And they found the average age of those who have died was 37. More than half of all deaths occurred among the 20- to 49-year-old age group. Overall, 12% of deaths occurred in cases aged 60 years or more.

According to the latest update from the Health Protection Agency (HPA): "In the last seven days, cases reported globally have increased by 8% and the number of deaths by 21%." However, the HPA suggested flu rates in England were now coming down.

Concerns remain, however, that infection rates will start to increase again come the autumn.

The French team warns: "The pandemic… is far from over, and deaths will unfortunately continue to occur. As in previous pandemics, available data show that age groups are not equally affected."

Obesity - Health Issue

2009-11-23T06:27:00.000-08:00

Obesity - a growing health issue and is characterized by the accumulation of excess fat in the body. It is usually assessed with the help of BMI(Body Mass Index), which is measured by comparing the height and weight of an individual. If the body mass index of an individual is 30.0 or above, then he or she can be declared as obese. On the other hand, if it exceeds 40.0, it is termed as morbid obesity.

The risk factors of Obesity

Obesity is a growing concern for a vast majority of people, especially in developed countries. There are many factors that lead obesity, e.g. from genetic to environmental. Obesity is often observed in individuals whose parents or other family members are obese. Genetics is a one of the risk factor of obesity, as genes are responsible for determining the appetite and metabolism or the conversion of food into energy. Besides, they also determine the storage and distribution of fat. Other than genetics, eating habits and lifestyle also play a important role, as often the members of the same family tend to develop the same kind of habits.

Activities and physical exercise help us remain fit and sound, it help to burn down the excess calories. Lacked of physical activity coupled with over-consumption of high calorie foods, can lead to excessive weight gain. Age is another risk factor of obesity. Though, obesity can occur in any age group, the risk of developing it, increases with growing age, as many hormonal changes take place within our body. This, along with a reduction in physical activity, can lead to weight gain. Besides, calorie requirements reduce with advancing age and so it is essential to reduce to calorie intake to prevent the accumulation of excess fat.

Certain medications like antidepressants, diabetes medications, anti-seizure medications and beta blockers, can be responsible for obesity. For women, sometimes the weight gain during pregnancy can lead to obesity, as many women fail to lose weight even after delivery. Another association has been witnessed between quitting smoking and weight gain, which can also occasionally lead to obesity. Moreover, it has been observed that people who are obese, usually have obese friends and relatives, as they tend to have the same kind of habits like eating fried foods.

Obesity can be an important risk factor for a number of health related complications including coronary heart disease, diabetes, high blood pressure, heart stroke, liver diseases, certain forms of cancer like cancer of the uterus, ovaries, colon, rectum and prostate. The genetic factors responsible for causing obesity can't be controlled properly, the environmental factors, on the other hand can be effectively controlled with a change in eating habits and lifestyle. Substituting high calorie and fast foods with fresh vegetables and fruits, can prove beneficial in preventing weight gain. This should be complemented by exercise and physical activities, which can help in losing excess weight and control obesity.

Tips For Begin a Running Program for Obese People?

2009-11-21T19:55:00.000-08:00

The best part of the running program is that it can be done anywhere. You can chose a running track or a sidewalk or a treadmill in a gym. If you have never run before and you have just started off, you should take it rather easily. At this stage, the duration of each running program should not be more than half an hour and for only three days in a week. For beginners, who are not runners I would like to advise them to combine running and walking.

First of all, walk a distance of one-fourth of a mile. While walking, you should be careful to hit the ground with your heels first. As your body muscles are not used to running, walking should be followed by some simple stretching exercises to stretch your muscles. This will add flexibility to your muscles and prevent any injury. This will also enable you to run more efficiently. Once you are done with warm up, start running. While running, keep your strides open and long. You should bend your knees every time your feet is landing. Your elbows should be positioned at right angle. If you maintain this body posture during running, then it will be a balanced run and your body will yield maximum benefits. At the end of the run, walk again for about 10 minutes. This walking exercise is essential to cool down your body and the heart, lungs as well as the muscles will get a scope to recover.

When you are comfortable in running three days a week, you can change the schedule to four times in a week. Later, it can be increased to 5 days, as well. Once you are comfortable in running 5 days for half an hour, you should focus on increasing both time and distance of running in the scheduled half an hour. Adding some extra miles to your regime should be done carefully or else your muscles may get hurt. You can run longer distance but you need to slow down the speed of running. Slow running for a longer duration is helpful in burning more fat

Running And Burn Fat Tips

2009-11-21T19:45:00.000-08:00

We would like to advice you that when you are beginning running program for obese, it is compulsory that you seek the advice of your physician, to check out that your body is capable of taking up such an exercise program or not.

When you plan to take up running to burn fat, it is necessary that you get yourself a good pair of running shoes. They will ensure that you do not get sore leg muscles after running.

The clothes you are wearing should make you feel comfortable. A tee shirt and a pair of shorts are the most preferred clothes used for running. It is also very important that the clothes keep you dry and maintain normal perspiration.

During an obese running program, you should strictly stay away from chocolates, ice creams, crisps and other such food items. You may feel tempted to reward yourself with these types of foods. However, such foods have more calories than you can burn during the run.

Avoid any meal before the running program. Rather drink some water but not too much of it. After you have finished running, drinking water is a must in order to rehydrate yourself.

Most importantly, do not overdo your running exercise. This is because, too much of exercise will leave you exhausted and you will lose the enthusiasm to stay with the schedule.

Beginning running program for obese is not a big deal but you should stay motivated throughout the program. Those who have taken up running program for losing weight, have surprisingly found that they have steadily lost almost 2-3 kg of weight every week. The best part is that this weight loss can be sustained for a long time.

Losing Weight With Tea!

2009-11-19T08:34:00.000-08:00

What if you could drink something you love and it helps you keep weight off permanently? Is that something you might be interested in?

Finding new and different ways to lose weight has become the new fad these days. The easier we can burn fat, the better we like it. The problem is that most of these solutions are either dangerous or they do absolutely nothing for you in the long run.

Dangerous diet pills and fat burners are the new diet of the 2000s. If you can simply pop a pill and sit around and eat as much as you want, but still lose weight..would you? If it sounds way to good to be true, it's because it probably is. Most of these diet pills are loaded with dangerous chemicals that can do massive damage to your heart, liver, and kidneys in just a short period of time. On top of that, these substances have not been around long enough to know the long term side effects.

Let's phrase our question another way then. What if we could find a SAFE method of supplementation to help us lose weight? Green tea has surfaced as a new way to lose weight. Certain substances in the tea are able to burn fat, along with boost metabolism that will keep the weight off. Green tea can also do great things for your heart, liver, and kidneys.

Well then, let's compare the two choices. One is dangerous to your organs, will not keep the weight off, and could possibly be life threatening in the long run. The other one is the complete opposite and is just as effective. Seems like an easy answer.

Herbal Concentrate Tea has become the most famous of all the green tea supplements. It is solely responsible for burning more fat than any other green tea supplement can. You can email me if you want to know more about the Herbal Concentrate Tea.

As you can see, dieting has gone to new, more advanced levels. However, it is still possible to supplement safely, and not lose any of the strong effects!

Weight Loss Vs Health Supplements

2009-11-19T08:19:00.000-08:00

Health supplements are important to optimize your bodies performances. There is far more benefits in consuming supplements than there are side effects. Your body and mind will thank you for it. You will notice increased performance almost from the first day you take them. Many western diets lack the right nutrients due to time constraints.

Weight loss affects many peoples including myself. Like many I struggle to maintain a good weight every day and have tried lots of weight loss programs. Many of us lead very busy lives which leads us to choosing poor diets. It’s a known fact that eating healthy food makes you feel good, gives you lots more energy and helps you lose weight. But sometimes just getting started takes a lot of effort when you are already overweight.

The trouble is you do need to do something if you want to live longer and live with a quality life. As being overweight makes you at greater risks to many illnesses than those who are not overweight. Obesity has reached all time highs and it is estimated that there are over 1 billion adults overweight all over the world.

That’s why I recommend starting with appetite away first .It is the strongest, healthiest natural weight loss supplement available without a prescription and it’s all in one pill. It will give you increased energy right from day one. As a weight loss supplement it will reduce your appetite without you even realizing it. As you start to lose weight you will find you will want to go for that walk or play in the park with the kids, all types of exercise. As you keep taking this weight loss supplement you will then progress into increased exercising.

As this supplement gives your body the correct vitamins, minerals giving you back your energy; while at the same time cleaning your body of all unwanted toxins and waste from all that overeating in the past. This will reduce your risk to health problems such as diabetes, cardiovascular disease, hypertension and stroke, and different forms of cancer.As with any weight loss program it will be of more benefit to you if you have support from family and friends. Your chances of success will be greater. Maybe there is a family member or friend who could also benefit from some weight loss.

Once you have begun on the weight loss program it is recommended that you write down for one week everything that you eat. Take a look at it and see if you can improve your diet by planning the next week’s meals in advance. Plan to include more fruit and vegetables as well as some nuts and whole. Try replacing the saturated animal-based fats with unsaturated vegetable-oil based fats. Then start to think about how you can fit in some extra exercise, this could be in the form of a walk before or after work for just 30 minutes; starting with maybe three times a week and as you get fitter increasing it to five times a week.

Are you serious and determined to make a difference to your health? Make up your mind NOW!

6 Meals a Day for Maximum Weight Lose

2009-11-17T23:41:00.000-08:00

There are so many people who think losing weight is about slashing your calories to ungodly amounts. However, I'm here to tell you that this is all wrong. You've been lied to. How many people do you see on the roller coaster diet? Probably too many to count. Why is this? Simply because diets don't work. Most diets restrict your calories and slow down your metabolism. This causes your body to go into starvation mode. In starvation mode, your body burns very few calories and experiences extreme hunger pangs. Fortunately, there is a solution. Eat 5 - 6 healthy, small meals per day. Men should shoot for 6 meals a day while women should try to get in 5 meals per day. Yes, you heard me right and you may have heard it before, but please take notice this time. Frequent, small, healhy meals provide a number of benefits that will help you reach the highest fitness level possible.

Increase Your Metabolism
Eating 6 meals a day will boost your metabolism, helping you to burn more calories all day long. In fact, by eating super-clean, high protein foods at each of your six meals, you will find that your metabolism goes into overdrive, becoming extremely efficient at burning off calories.

Burn Calories with the Thermic Effect of Food
Frequent eating revs up your metabolism due to the thermic effect of food. This is because the breakdown and absorption of food itself requires a substantial number of calories. This is known as the thermic effect of food. Foods have a thermic effect ranging from 3% to 30%. Protein foods create a thermic effect of up to 30%. This means that 30% of the calories from foods like turkey, tuna, and salmon are burned simply by digesting them. Complex and fibrous carbohydrates burn about 20% of their calories through digestion. This includes broccoli, spinach, corn, green beans, etc. On the other end of the spectrum are fats and refined carbohydrates. They have an extremeley low thermic effect of about 3%. This is one of the reasons that dietary fat is stored so easily as body fat. As you can see, what you eat matters even more than how much you eat.

Maintain Peak Energy Levels
You will feel 10x better by eating smaller, more frequent meals. Your energy level will soar and your hunger cravings will be destroyed. This is because eating 5 to 6 meals per day helps maintain a balanced blood sugar level, preventing hunger attacks. This is in direct contrast to the calorie depriving diets that send your blood sugar levels into havoc, with too many peaks and valleys.

Build Muscle
You will also find it easier to build and maintain muscle. The more muscle you develop, the faster your metabolism becomes. Frequent meals help promote muscle growth by regulating insulin levels and providing a steady flow of amino acids into the muscle cells. By eating approximately every three hours you are constantly delivering a steady output of insulin, which is necessary for muscle growth and glycogen storage. Insulin plays a major role in transporting glucose and amino acids into the muscle cells where they can then be used for recovery and muscle growth. Are you starting to see the many benefits of eating 6 meals a day?

Frequent meals also allow for more efficient use of vitamins and minerals. Your body simply becomes much more effective at processing these vital nutrients. To reap the full benefit of this lifestyle, be sure that you eat on a consistent schedule. This requires a bit of meal planning, but it is certainly worth it. It is very important to get your body into the habit of knowing when it will be supplied with nutrients. This way, your body won't fall into dreaded hunger attacks and cravings. Instead, it will always know that a steady flow of nutrients will soon to be supplied. The key is to center your diet around lean protein, fruits, vegetables, and healthy fats.

By eating 5 to 6 small meals per day, you will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing an ounce of it as fat. To really burn the fat, you will need to combine this healthy eating plan with cardio work and strength training.

Are All Diets Unhealthy?

2009-11-05T22:18:00.000-08:00

Want the short answer? Yes. Now, you may be thinking, "If I don't stay on some kind of diet, I'll just blow up like a balloon. I need to be on a program just to keep control of myself." But consider that any kind of dieting involves a diet mentality, which ensures failure, encourages you to ignore hunger and satiety signals, and promotes a negative relationship with food, because you have to give up "forbidden" foods and, often, eat foods you don't really like. This inevitably results in giving in, which often means bingeing and feeling terrible about yourself. So, though this idea may sound radical, we firmly believe there is no good diet.

By "diet," we mean the conscious restriction of the amounts or kind of foods you're allowed to eat for the express purpose of losing weight. A diet is something that you go on when you want to change your body, and go off once you've reached a certain goal. Though we certainly do endorse consuming a wide variety of healthful foods, paying attention to portion sizes, and thinking twice before eating a lot of foods that are high in calories but low in nutrition, we don't recommend following any kind of plan that tells you what, how much, and how often you should eat, without regard for your body's hunger and satiety signals. And we definitely don't recommend any eating plan that you go on and then go off.

Although it may sound surprising, the negative effects of dieting also hold true even if you aren't following a formal diet but still think like a dieter. If you count grams of fat, opt for high-protein foods while shunning carbs, rely on "safe" foods, beat yourself up for eating "bad" foods, consciously or unconsciously undereat (which can trigger overeating later), use diet soft drinks or coffee to quell your hunger, or decide what you can eat based on what you've already eaten today, you're dieting.

How To Get Weight Balance?

2009-11-05T21:21:00.000-08:00

Weight balance is key in keeping you healthy and off diets.

Some are looking to lose weight and others are looking to gain weight but maintaining weight is usually not talked about a lot. Staying at your target weight is always the end goal. Whether you're trying to gain weight or lose weight, eventually you'll need to stop.

Keeping your weight stable is a simple equation similar to losing or gaining. To maintain your weight, you need to eat the same amount of calories that you burn each day. If you start exercising more then you have to eat more calories or else you'll start to lose weight. If you decrease your exercise level then you also have to lower the amount of food you eat or the weight will start to come on.

Your first step is to figure out how many calories you burn each day. Use the Daily Calorie Needs Calculator for an estimate. Based on your age, sex, weight, height and activity level, the calculator will give you an approximation of the amount of calories you burn each day.

Next, find out how many calories you are eating everyday. Count your calories for three days and take the average. The three days have to be typical of your regular diet.

You now have the amount of calories you burn and the number you eat each day. The only step left is to match these two numbers. You have three options to make the equalize the numbers. You can change your activity level (increase of decrease), you can change the amount you eat (increase or decrease) or you can do a combination of the two.

Practicing weight balance is about averaging your daily intake and daily expenditure of calories so that they'll match over long periods of time (weeks, months). Don't get caught up in trying to make them equal every single day. Concentrate on doing this over a weekly and monthly basis. One day of over eating won't mess you up but a week or month will.

Children's Weight Control Tips

2009-11-05T21:07:00.000-08:00

With weight control for kids, prevention is far better than cure. If you can begin with your child as you mean to continue in regard to food and exercise, the effort you put in will be much more quickly rewarded than if you are faced with attempting to change bad habits.

Either way, controlling weight in children is a challenge, but you have to keep in mind - you are the adult, the one calling the shots. It's not easy, but nothing worth doing is easy.

1. You have to be a role model. You can't expect your child to eat sensibly and exercise regularly if you are lolling on the couch, glued to the TV, waving them out the door with a jumbo sized packet of corn chips clutched in your fist. Eat with your child and show clear enjoyment of the good food you eat. Exercise with your child and share the natural high that physical effort gives you.

2.Speaking of the TV - turn it off. The world as we know it will not cease if we ban the mass media from our lives for a few hours a day. Eat as many of your meals as possible together at the dining table with no distractions. Talk to each other. Enjoy your food. If this will be a big wrench for you or members of your family, you need to discuss this new routine in depth before you begin; both what you intend to do and the good reasons for it. Be prepared to listen to any arguments for turning the TV on, but do not accept them. This strategy allows family members to have their concerns aired, but underlines your position as the adult responsible for good eating habits in your home.

3. Explain. Why this food is good for our bodies, why we need protein, complex carbs and good fats, why some foods are habit forming but lacking in nutrition. Why our bodies and minds benefit from daily exercise. The more you explain, the more readily a child will accept both a good diet and regular exercise.

4. Involve your child in decision making and planning. Allow your child to make some of the decisions about the food you will prepare together (what green vege are we going to have tonight?). Give him or her the chance to say where you will cycle or walk this afternoon. There choices should be guided, however. They need to know that a green vegetable of some type will be on the menu, but they can decide which one. They have to know that exercise is on the agenda for the afternoon, but they get a say in what it will be.

5. Be firm in relation to your goals. Be determined that your child will have a good diet and regular exercise. Be patient and persistent, with a degree of flexibility in your approach, but do not weaken.

The bottom line is that by controlling the weight of your child through proper diet and suitable exercise, you are giving them the gift of a healthy lifestyle. As a parent, you can't do better than that!

Diet to Increase Weight

2009-10-22T21:51:00.001-07:00

As diet and exercise are interrelated, lifting weights will ensure that our body weight is properly distributed. When we eat foods that are high in protein and low in fat we can gain muscular gain. The muscle requires energy for growth. The main reason it is easier to gain weight from lifting weights is that it increases the appetite. People who work out require more calories and protein.

In order to gain a pound, we have to consume 3,500 calories above your recommended daily requirements for weight maintenance. But these requirements may vary according to a person's size. Thinner people require fewer calories to maintain their weight than larger people. To gain two pounds in excess we have to consume 7,000 calories in addition to our required intake. This is a reasonable weekly target.

While eating three meals per day is a regular practice, it is good to eat five to six meals per day to increase calories. We should eat foods that are high in proteins and low in fat. The bulk of your calories should come from complex carbohydrates. It is best to eat one lean protein and a complex carbohydrate for each meal. You will need to eat about every 2-3 hours to consume your meals.

Some lean proteins are chicken, turkey, lean beef, tuna, fish, nuts and egg whites. Complex carbohydrates include bread, brown rice, oatmeal, potatoes, yams, pasta, corn, peas, barley, all grains, maize, rice cereal, buckwheat, cornmeal, amaranth and quinoa. They are essentially your starchy foods.

As consuming carbohydrates is a healthier way to increase weight, intake of complex carbohydrate such as pasta, rice, beans, bread and cereal are to be focused. Carbohydrates are important because they are the main source of energy for the body. It is also important to eat a variety of fruits and vegetables daily.

Protein is a key ingredient for muscle building and is crucial for gaining healthy weight. Good protein sources include lean meat, fish, eggs and dairy. Yogurt and cottage cheese are high-protein foods that are sensible between-meal snacks. Drinking a glass of low-fat milk, either with or between meals, is another simple way to bump up your daily protein consumption.

Gain Weight Through Healthy Breakfast

2009-10-22T08:50:00.000-07:00

Your goal when trying to gain weight should be to eat many meals throughout the day. Sleeping overnight isn't very conducive to this since you'll be fasting for 6-8 hours which means no food. When you wake up, you need to ensure that you take in some good calories to break your fast.

Gaining weight means eating more than you burn. You should keep this in mind during each meal. Even though you need to eat a lot to gain the weight, this shouldn't be an excuse to eat whatever you want regardless of how unhealthy it is.

Traditional breakfast items are high in calories (which is good) but most of these calories are unhealthy. Bacon, sausage and biscuits will help you gain weight but they might also give you a heart attack. There are good alternatives if this is the type of breakfast you enjoy.

Most pork products on the market have a healthier turkey version. There is turkey bacon and sausage both of which have very little saturated fat. Since they also have less calories than pork you'll get to eat more.

Biscuits, while high in calories, are also loaded with fat. You can replace biscuits with english muffins or even toast. English muffins and bread that are made from 100% whole wheat are your best bet. They contain complex carbohydrates which will give you a steady supply of energy for hours.

Eggs are almost a perfect breakfast food. They contain a large amount of high quality protein which is good if you workout a lot. If your family has a history of high cholesterol consider using an egg substitute. There are also eggs that have less saturated fat than others. You should check the nutrition labels to find them.

Oatmeal and cereal also make up good breakfasts. Watch out for the sugar content of some cereal and flavored oatmeal however, sugar shouldn't be your biggest concern when you're trying to gain weight, especially if you workout a lot.Shakes aren't just for after a workout. When you wake up, your body is starved for protein.

Shakes are high in calories and easy to drink so they are a quick way to add calories to your breakfast. Don't forget about other drinks. Fruits juices and milk are easy to take down even if you're full. They can add about 100 calories per cup and sometimes contain vitamins, minerals and in milk, protein.

Remember that gaining weight isn't a blank check to eat unhealthy foods. Yes you need to consume a large amount of calories but you can do it in a healthy manner.

Snacks for Gaining Weight

2009-10-15T18:32:00.000-07:00

Gaining weight (on the nutrition side) is mainly about eating more calories than you burn. Unfortunately it's sometimes hard to get all those calories into your daily meals. Eating the right kinds of snacks will make it easier for you to reach your daily calorie goal. All foods, including snacks, derive their calories from three types of nutrients: fats, carbohydrates and proteins. To gain weight, you need to eat the types of foods that will give you energy to lift heavy weights and provide the essential building blocks to repair the damage you've done to your muscles. The ideal snacks will give you you carbohydrates for energy, protein to repair and will taste good so you can eat them.

Bodybuilders are in love with tuna. Some eat more than one can per day. A 6oz can contains 150 calories which is almost all from protein (30 grams of it). This is a great daytime or nighttime snack: light on calories, high in protein. If you want it to be very low in fat, eat tuna in water instead of in oil. Dairy products are great snacks for building muscle. Like tuna, dairy comes from an animal which means it is a complete protein. Cottage cheese and milk (regular or chocolate) are good choices. They come in whole, low fat or fat free varieties and contain about 8 grams of protein per serving. Since these are part liquid, they're a lot easier to eat than whole foods which can help you increase your daily calorie intake.

Nuts are also a good muscle building snack. A 1/4 cup of nuts contains 160 calories. They are high in fat but almost all of it is unsaturated (the healthy kind). Fruits and vegetables are often overlooked by people who want to gain weight. They contain little calories and almost no protein. So if you're trying to gain weight, what's the point of eating them? The point is that they have a lot of nutrients - vitamins, minerals and fiber. For you to be healthy and be able to gain weight in a healthy way, you need to get all these nutrients which means eating your fruits and veggies.

If you like the more traditional snack foods (chocolate, chips, pretzels) don't be afraid to eat them. Since you're gaining weight, too many calories shouldn't be a huge concern. Snacks can help you increase your daily calorie intake without too much effort. A snack takes a few seconds to prepare and a minute to eat. Don't leave them out of your diet as they can easily add up to 400 or more calories a day. If you're serious about gaining weight, snacks should be one of your priorities.

To some people, losing weight seems impossible and for some of us gaining weight is just as hard to do. Snacking helps us get from one meal to another without feeling hungry. The snacks we pick can either help or hurt our weight goals - whether those goals are gaining, maintaining or losing.

Types of Calories To Eat When Gaining Weight

2009-10-15T18:22:00.000-07:00

When you're trying to gain the right kind of weight (muscle as opposed to fat) you want to eat healthy foods and a lot of them. You need all three types of calories: carbohydrates, protein and yes, even fat.

Carbohydrates are your main source of energy and you want around 50% of your daily intake to come from them. There are two types of carbs: simple and complex. Simple carbs are sugars which can be found in soda, candy, chocolate and fruit. Complex carbs are found in bread, rice, pasta and vegetables. Simple carbs are digested quickly and can be used in a post workout meal to get nutrients to your muscles quickly. The rest of the day you should be eating complex carbs which will give you a slower energy release throughout the day. They're digested slower and will help you keep your body fat percentage low.

There's a misconception that eating fat makes you fat. About 30% of your calories should come from fat. Saturated (bad, unhealthy) fats should account for no more than 10% and the remaining 20% should come from unsaturated (good, healthy) fats. Unsaturated fat is found in oils, vegetables and any other non-animal source (vegetable spreads). Saturated fat is found in any food that comes out of an animal: dairy, meat, eggs. Stay away from trans fatty acids. These are basically a man made fat found in any food that contains hydrogenated oils (check the ingredients).

The rest of your calories should come from protein. Protein is either complete or incomplete. If its complete, your body can use it to build muscles. If its incomplete your body will need to combine it with another protein to make a complete one or some of it won't be used. Complete sources of protein come from animal sources and incomplete ones come from vegetables. Try getting your protein from lean sources of meat (poultry, fish, lean cuts of beef) and low fat dairy. You don't want all that saturated fat clogging your arteries. Vegetarians can get complete proteins by eating a wide variety of foods and through supplementation. Legumes (nuts, peas, beans) are an excellent source for those who don't eat meat.

A lot of people who are bulking up tend to forget about their vitamins and minerals. Some take a multivitamin and others ignore them all together. Eating your fruits and vegetables is very important. Even though they are very low in calories, they are high in nutrients which will help your body better metabolize all the calories you're taking in. Remember that to gain weight you need to eat more calories than you burn. Eating everything in sight like a lot of people recommend will help you put on weight but it'll be the kind you don't want.

My Diet Isn't Working

2009-10-15T05:06:00.000-07:00

So you cut your calories and started eating healthy foods but when you weigh yourself, you keep getting the same number. There are plenty of reasons why you are not losing weight, so it is important that you try and fix your mistakes rather than get frustrated and quit your diet all together.

Calories are what give our body energy to move, think, exercise and simply stay alive. Everyone needs a certain amount of calories to function properly. If we eat more calories than we burn, our body will store the excess energy as fat for later use and the result will be weight gain. If we burn more calories than we eat, our body will be forced to use existing fat stores for energy and the result will be weight loss. If we eat the right amount, our body weight will remain the same.

The most important aspect of a diet is the number of calories you eat per day. If you are healthy and you eat less than you burn, the only possible outcome is weight loss. When on a diet that is not working, your first step should be to start counting your calories very carefully. A common mistake when keeping track of calories in your head is to underestimate how much you are eating. If you think you are eating 1,500 calories but are actually taking in 2,000, your diet will not work.

Instead of estimating your calorie intake, write down what you eat. It is very important to make sure you eat as many portions as you count. For example if you drink a glass of milk, make sure you only drinking eight ounces, which is one serving. A lot of people usually pour juices, milk and soda into a huge cup that is equal to three or four servings. Instead of counting four servings in your head, you would only be counting one. If you do this repeatedly, it will throw your calorie count off and put your diet in jeopardy.

If you are counting your calories correctly but still find it hard to lose weight, you may need to further decrease your calorie intake. Use the Daily Calorie Needs Calculator to help you estimate how many calories you are burning and how many you need to eat.

The types of food you eat can also have a bearing on how much weight you lose. Minimize the amount of sugar you eat since it is digested very quickly. If you do not use that energy right away, your body will store it as fat causing weight gain. If you eat foods that are high in complex carbohydrates and fiber, digestion will happen a lot slower and your body will be able to use that energy over a longer period of time without storing it as fat.

People sometimes forget that to ensure a diet is working, progress needs to be tracked on a regular basis. You can evaluate your diet's success through your weight, fit of clothes and how you see yourself. Weighing yourself on a scale is an excelling, objective way to measure how well your diet is working.

You should try to weigh yourself every other day to make sure that you are losing weight. If you do not weigh yourself often enough, it will be too late when you realize your diet is going in the wrong direction. When weighing yourself, look at overall trends from week to week. Your weight can fluctuate from day to day so making changes because you gained a pound overnight is unnecessary.

Diet is only half the equation. Cutting excessive calories from your intake will leave you feeling tired and unable to properly function through the day. Exercising on a regular basis combined with a calorie restricted diet will help you attain your ideal weight in a healthy way.

How to Gain Weight with a Fast Metabolism

2009-10-15T04:59:00.000-07:00

How to gain weight with a high metabolism is a hard thing to do. Some people do have a high metabolism naturally. When your metabolic rate is high all the time or most of the time, It means that you are are always burning a lot of calories and gaining weight can almost be an impossible thing to achieve. You may tend to eat a lot but never gain weight. This is a common scenario with people who have high rates of calorie burning than they consume. You will need to consume more calories than what your body can burn if you want to gain pounds. When dealing with weight management, Many people are struggling to lose weight but on the other hand,

People with high metabolic rates are desperate to gain a few pounds.People who have a high rates of calorie burning fear to exercise because they know that exercising can lead to even fast weight loss. Here is the thing though, If you do the right exercises, You are more likely to gain muscle weight instead of losing it. Fitness experts suggest that individuals interested in gaining weight should put more focus on weight training when exercising. If you do too much cardio, You may end up losing weight.

Weight training involves the use of an equipment that enables variable resistance. You can use free weights like barbells and dumbells to do some weight training. Pulley machines or those machines that use cables are recommended for people trying to gain weight. To get even more effective results, stimulate your most muscle fibers as possible by using the free alternatives of weight trainings like dumbells and multi-jointed free weight exercise like the bench press, that requires many stabilizer and synergistic muscle assistance to complete the lift.

Weight training exercises will put a lot of stress on supporting muscle groups. You may get fatigued faster but you can gain more muscle. If you are a beginner, You should take it easy when you are starting out and also make sure that you do not over-train. You know very well that you have a tendency to burn more calories than you consume, So your equation for gaining weight should be Calories eaten must be greater than calories burned.

How to gain weight when your body has the tendency to burn a lot more calories than you consume has a lot to do with understanding yourself in terms of how many calories you burn a day. Use a calorie calculate to make estimates and after you figure out approximately how many calories you burn each and every single day, You will start to increase your calorie intake per day.

This is how you are going to gain weight. Increase your calorie intake by 500 calories. Lets say that your body burns 1800 calories a day, You can start to consume 2300 calories a day. As you keep eating this way and doing some weight trainings, Monitor your weight closely to make sure that you are gaining weight.

Like I said before you should avoid doing the wrong exercises that are intended for weight loss. Focus on weight training to help you gain pounds in terms of muscle. Eat enough carbohydrates, vitamins, the right proteins from animals like eggs and fish to help build muscle and gain weight.

Gaining weight takes effort and time. So be patient and stay consistent with eating more calories than you burn and doing the right exercises intended for weight gain like lifting weights.

Gain Weight in a Healthy Manner

2009-10-09T12:38:00.000-07:00

Bodybuilders are always wondering how building muscle mass is possible but in a good way. So many have tried protein shakes and saw slow improvement and many have even resorted to the illegal ways but there is a healthy way to do it. You need to make sure you know how many calories you should take in one day and how you can turn what fatty tissue you have into muscle because that will also give you a gain in muscle weight which is healthy weight.

There are too many people who are resorting to using protein shakes to gain a large amount of weight very quickly then going on pills that will make you loose all the weight and keep the muscle tone. That is a very dangerous way to increase your weight.

You should meet with someone who specializes in this type of process and make sure you know all of your options before you begin any process of weight gain. Nutritionists are great adversaries in this field and will tell you how increasing your calorie intake and exercising will help in your weight gain.

This of course is a slower process than some of the more rapid, illegal ways but it is in the end the best way to go. Most people have done extremely well when they have worked with their nutritionist to find a way to eat certain foods that will make you gain more weight without making you sick or give you adverse affects.

That is a great thing because you do want to get heavier but not to the point to where you are just overweight. You want to be defined and be a good healthy weight for your size of body. Now most people who are looking to gain weight are body builders and I know they go to the very extremes to gain weight rapidly for competitions.

This is not a good thing to do because you over work your heart having to train more to get that fatty tissue to turn into muscle for the big day. Then of course after that day you need to maintain that shape if not you will begin to sag and loose all the wonderful muscle tone that you have achieved. So you see this is the reason you need to know how to gain weight properly, with a good diet, exercise and help from a nutritionist. Anyone can learn how to gain weight in a bad way and that is not the problem, the problem is maintaining that weight to be healthy and not obese.

For those who are still unsure and wondering what would be a good way to go about it please see a nutritionist and ask them for their professional opinion. They will be more than willing to walk you through step by step on how to gain weight properly with no bad effects on you.

How to Gain Weight Fast

2009-10-09T12:24:00.000-07:00

Most of the people who have an ectmorph body due to genetics, frustrated at being stuck on the lighter side of the weighing scale. While for those who are well endowed there are tips and diets galore on how to lose weight, for those searching for tips on how to gain weight, it can be a lonesome struggle indeed. For anyone out there desperately seeking effective weight gain solution, here are a few tips that will help you to gain weight fast.

Eat More to Gain Weight Fast
In order to gain weight you will need to consume more calories than you expend. However, in order to be effective, it has to be done in a controlled manner. First begin by counting how many calories you consume daily. Do not make any changes in daily diet, just eat as you usually do and check how many calories you consume daily. Try to be as exact as possible, since this is a very important step. Check out your weight by starting from the next day of counting calories, increase your calorie intake by from 300 to 500 calories daily. For example, if you normally consume 1500 calories daily, you should start eating 2000 calories daily for the rest of the week. And also eating food all day long, instead of three large meals daily. It is advisable to spread the calories over five smaller meals.

Eat Right to Gain Weight Fast
Besides increasing the calorie intake will influence how much you weigh directly, it will be the kind of food you consume that will influence the kind of weight you put on. If you want an aesthetically pleasing and healthy weight gain, comprising of the weight of lean muscle instead of just more body fat, it is important to focus on eating wholesome food and avoiding junk food. A healthy weight gain diet should comprise of 30-50% protein, 20-50% carbohydrates and about 20-40% fat, most of which should come from essential fatty acids. Various ratios in these ranges can be worked out according to individual requirements.

Lift Weights to Gain Weight Fast
Besides increasing calorie intake and eating healthy food are important for weight gain, a weight-training program tailored toward the body adding muscle is an integral factor. Your weight-training routine should be concentrated on exercises that involve compound weight lifting, which means exercises that require the use of multiple groups of muscles such as bench press or squat. The weights that you lift should allow doing 6-12 reps for each set. While ranges that involve higher reps will tone up your muscles, they will not be enough to signal muscle growth in the body. With each workout you do, try increasing the reps or the amount of weight to be lifted.

However, care must be taken, do not go overboard about workouts. For those who have difficulty in gaining weight, turn into gym addicts which can actually be counterproductive. Firstly, because of it burns off too many calories, which could otherwise help in building muscle, and secondly, because the muscles get over-trained by being worked out too hard, resulting in making them unresponsive.

Choose Supplements Wisely to Gain Weight Fast
There are plenty of supplements available in the market, most of them are inferior compared to natural food, especially to build muscle in order to gain weight. Natural food is superior by having many naturally occurring vitamins and minerals that are beneficial for muscle growth. In fact, it is advisable to avoid weight gain powders, because most of them are just empty calories, not very different from the junk foods in the market. However, before taking any kind of supplement, you need to consult with a medical professional about its safety.

With motivation, effective weight training program, and a healthy weight gain diet will be the answer to your ‘How to Gain Weight Fast’ query.

Top Ten Ways to lose Unwanted Pregnancy Weight

2009-10-07T01:18:00.000-07:00

If you step on the scale several days after you give birth, you will likely have one of two reactions. Disappointment or complete horror. The weight loss is either not as much as you had hoped, or in some cases, your weight might not have changed much.

Why didn't I lose more weight?

If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot of IV fluids during your labor. The good news is that you should lose that fluid weight in about 2-3 weeks by urinating and perspiring more frequently.

What about all of the other unwanted weight after baby?

Here are some techniques to help you lose post-pregnancy weight.
1.Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories. You can cut out hundreds of calories a day this way.

2.Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.

3.Eat lean meats such as boneless chicken and the leanest cuts of beef.

4.Eat whole grains (breads, cereals, pastas) instead of the "white" versions

5.Don't be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!

6.Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.

7.As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when
they get too heavy. Even better, walk at a regular time with a friend.

8.Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.

9.Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.

10.Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies. Some gyms may offer babysitting services as well.

Just remember it took 9 months to gain the weight; give yourself at least that long to take it off. I am not a fan of completely avoiding or drastically reducing food groups such as the popular diets of limiting carbs or sugars. I believe the more you deprive yourself of an occasional treat, the more you will crave it.

Diet, Exercise May Slow Kidney Disease Progression

2009-10-02T21:50:00.000-07:00

Shedding pounds may be good for most people, but especially for those with kidney disease, a new study has found.
A review of previously published studies on weight loss through diet, exercise or surgical intervention found that the weight loss had a positive effect on kidney function in obese kidney disease patients.

Traditional weight loss from dieting and exercising cut down on proteinuria -- the increased output of protein in the urine -- while also preventing kidney function from worsening, the researchers noted in a news release from the American Society of Nephrology. In addition, surgical procedures to induce weight loss helped bring down high filtration rates, a condition that increases disease risk in kidney patients, the studies showed.

The authors of the new report, led by Dr. Sankar Navaneethan of the Cleveland Clinic, pointed out that their findings were based on their review of only 13 studies, and that a larger, more long-term look at weight loss and kidney function in obese kidney disease patients should be completed before definitive conclusions are drawn.

With Fancy Coffees, Calories Can Add Up

2009-10-02T21:22:00.000-07:00

A blended coffee beverage might hit the spot but pack on the pounds, a new study suggests.
A survey of about 3,000 purchases from 115 restaurant chains in New York City found that servings of brewed coffee or tea average about 63 calories, even when some include milk and sugar. But get a blended beverage and you're looking at 239 calories on average -- 89 more than you're likely to find in a can of soda.

A large ice-blended beverage, meanwhile, can reach 750 calories or more. At one coffee chain, 8 percent of the customers interviewed bought the largest size of a blended drink, which can boast 860 calories.

Research suggests that 17 percent of U.S. adults buy one of these blended drinks each day.
What to do? Beverages such as coffee and tea can have fewer than 10 calories, although you might need to studiously ignore those sugar packets, the health department suggests. Low-fat or skim milk can help, too, as can getting a "small" size if the drink is sugar-sweetened and flavoring it yourself.

New targets emerge for tackling obesity

2009-09-24T06:26:00.000-07:00

New investigations into obesity may identify people with an inherited risk of weight gain, explain why crash diets often fail and address a danger period in childhood that leads to obesity in adult life.

Sifting through the genetic codes of 77,000 people, a British-led international team say they have found culprit variants in DNA near a gene already fingered in the molecular ballet that causes obesity. The gene, called MC4R, orchestrates appetite and energy expenditure.

Previous research has already found that MC4R, when flawed, triggers a form of chronic over-eating and weight gain which is rare but dramatic, especially when it strikes young children.

The newly-found variants are more common than the flaws on MC4R, though, according to the paper, published on Sunday in the journal Nature Genetics. The variants do not lie on the gene but close to it. The theory is that they disrupt the workings of MC4R in some way, although how this happens remains unclear.

People who have the variants in both sets of their chromosomes on average increase in weight of about 1.5 kilos (3.3 pounds) compared to counterparts who had no copies.

The telltales were found by a consortium gathering researchers from 77 institutions in Finland, France, Germany, Italy, Sweden and the United States, led by scientists in Cambridge and Oxford. People who have double sets of the variants near MC4R and of a flawed gene called FTO are on average 3.8 kilos (8.5 pounds) heavier than people without these characteristics, according to the new study.

Meanwhile, a paper released by the journal Nature has powerfully strengthened suspicions that adult obesity is often rooted in childhood. Researchers at Sweden's Karolinska Institute found that fat cells, or adipoctyes, increase in number during childhood and adolescence.

By adulthood, the tally is stable, they say. As older fat cells die, they are replaced by new ones. On average, the annual turnover rate among adults is nearly 10 percent of adipocytes, regardless of the person's age or corpulence.

The implications of this are far-reaching, say the scientists.

New-born adipocytes may crave energy in the form of fatty molecules called lipids. As a result, the cells bulk out and the body weight returns.

"The results may, at least in part, explain why it is so difficult to maintain weight after slimming," said Peter Arner, a co-leader of the team. "The fat cells generated during and after weight reduction need to fill up their lipids rapidly."

Another breakthrough is the determination that the number of adipocytes, for all people, is set during childhood and adolescence and remains largely unchanged, even if one loses weight.

Most obese adults have been obese since childhood. Less than 10 percent of children with normal weight go on to develop adult obesity, according to figures cited in the study.

By contrast, over three-quarters of obese children go on to become obese adults.

According to the team's calculations, among obese people, the moment when adipocytes start to rise is very early, at the age of 2.1 years on average, compared with 5.7 years for lean people.

Once the increase starts, the number of adipocytes multiplies at nearly twice the rate among the obese than among the lean. But, among the obese, the increase stops sooner, at 16.5 years, as opposed to 18.5 years for people who lean. Two tempting targets thus open up for drug designers, say the authors. One is a potential treatment that would curb the renewal of adipocytes in adulthood. Another is a putative drug to brake the expansion of fat cells among vulnerable children during the period at risk.

Obesity and obesity-related diseases such as diabetes have gained epidemic proportions in many developed economies. The causes, though, are complex. Sedentary lifestyle, snacking on fat and sugary foods and genetic inheritance are the most frequently-named sources.

The Dangers of Excess Body Fat

2009-09-15T02:28:00.000-07:00

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.
Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

Reducing Body Fat Reduces Disease Risk
The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy.

For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.
Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women. (Frisch, et al 1985)

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us
The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness
But there is hope. Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program.

Weight Lose Motivation Tips

2009-09-07T11:02:00.000-07:00

Find it hard to stay motivated when you're trying to lose weight?

Don't worry, it's completely normal - we all do it.

Here are some motivation tips to try and keep you on track.

1.Have a role model
Have a role model, someone you know who eats healthily and works out regularly. Notice how that person acts around food, what they eat and how they eat. How do they fit in exercise within their lifestyle. You need to think like a slim person too.

2.Lose your clothes as you lose the weight
Get rid of any clothes that are too big for you as soon as you lose weight. Anyone with a fat set of clothes in the wardrobe is expecting to fit them again and actions often follow expectations, before you know it you'll be eating to fit them.

3.Take inspiration from others
Buy and read slimming magazines and then cut out those inspirational stories of people who have succeeded in losing more weight than you. If they can do it, so can you. Re-read the stories when you're feeling down about your diet or think you are reaching a weight loss plateau. People who lose weight are not super-human. They just decided to go for it and then never gave up!

4.Take progress photos every month!
Take a picture of yourself in your swimsuit or leotard at the start of your program. Each month take another picture wearing the same thing. Feel your weight loss motivation sore as the swimsuit gets baggy while you shrink. A Digital camera is great for taking those pictures you don't want to take to the developers!

5.Reward yourself for reaching goals
Boost your weight loss motivation by promising yourself a treat when you reach your goals. Build in some non-food rewards for every little step you take as well as for major milestones.
How about a beauty treatment for each 2kgs lost? Or buy a book by your favourite author and allow yourself time to read in peace (and without guilt) each time you do your full workout. And each time you make a healthy choice rather than an available unhealthy choice (walking instead of taking the car, fresh fruit instead of ice-cream) pat yourself on the back.

6.Desire rather than willpower
Weight loss motivation is all about desire rather than willpower. How much do you want to lose weight? How much more do you want to lose weight than you want to eat fattening food and lay on the sofa watching TV all day? List all your reasons for wanting to lose weight, or stay healthy and slim. Add more reasons to your list as you think of them. Make reading your list the first thing you do in the morning.

7.Start a hobby that involves fitness
It could be bush walking, rock-climbing, tennis, golf, or scuba-diving. If you require physical fitness to enjoy the activity you will be more inclined to train for it.

8.Use a personal trainer
A good personal trainer is an awesome motivational tool. Make sure you find the right one and if you get a trainer that doesn't suit you don't be afriad to ask for a replacement!

9.Read something that inspires you
It could be a biography, quote, poem, or song. Use other peoples experiences to give you that lift. There are plenty of members right here who have lost weight and kept it off.

Hope you enjoy and learn something from here!

Smart Way To Choose Quality Supplements

2009-09-07T10:53:00.000-07:00

If you’re considering using a supplement in combination with your diet, whether they be vitamins, minerals, or other products, you probably have some questions about the supplements that you’re choosing. The decision to use dietary supplements can be a good one as they can possibly provide many positive health benefits, but sometimes these products can be unnecessary as they provide little to no positive health benefits or they create some unexpected risks.

It’s important to know that not all dietary supplements or vitamins are created equally. And you should be aware that there are no standards that require the ingredients listed on label match the ingredients actually inside the tablets or capsules inside of the supplement bottle. This means that the claims made on the positive effects of dietary supplements are not approved by the FDA, and while this doesn’t mean they’re worthless, it means that a lot of marketing is involved and you should educate yourself about what will help your health and what won’t.

Before you decide what supplements to take, you should know if you can take supplements or not. There are some people that shouldn’t take supplements, and these people include those that have a chronic medical condition, are pregnant, or are nursing. If you are not sure whether or not you should take supplements, consult a nutrition specialist or doctor. They will consider factors like your diet, medical history, and current medications to determine your eligibility.

Once you know you can take extra vitamin supplements, you should start with a simple vitamin supplement program. This can consist of something like the following:
*Multi-vitamin supplements
*Calcium
*Omega-3 Fatty Acids

Obviously, this is a generic program. Once you consult with someone who is familiar with your specific body and its condition, you will be able to have a program designed specifically for you.

As we said before, not all vitamins are made equal. For example, there are many different manufacturers that produce multi-vitamin supplements. You will probably have several to choose from when you begin to shop around.
When choosing vitamins, consider the following:
*Try to find out as much third-party (from someone other than the manufacturer) information about the supplement as possible.
*Read labels found on the back of every bottle. When possible, select the supplements that have the most organic sources.
*If you have sensitive allergies, check for hypoallergenic products. You will want to avoid wheat, yeast, and corn.
*Just like milk, dietary supplements have expiration dates. If you don’t see an expiration date, it’s probably a good idea to pickup something else.

If you have any questions about a particular brand and supplement, you shouldn’t hesitate to contact the company directly. If they are a reputable company and offer a quality supplement, you will be able to call them and ask about scientific research, proven benefits, etc.

Alternatively, if they simply want to sell you the product and not give any research or scientific studies to back up their claim – meaning it sounds too good to be true – it probably is.

Avoid obesity? How?

2009-09-06T09:11:00.000-07:00

Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as "low." It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.

Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.

On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005.

Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.

One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know . there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.

Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.

Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.

So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.

Drinking 8 glasses of water a day will help your metabolism too.

Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example. Suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.

If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.

If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...

Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.

Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.

For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.

Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think."do I really need those empty calories and extra fat?" Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don't burn those extra calories..

The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.

Now, let me go and grasp my warm cup of green tea to speed up my metabolism.Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, "Official! Overweight? NO MORE!" Everyone can do it!!!

7 Quick Weight Lose Tips

2009-09-03T19:42:00.000-07:00

Looking for a quick weight loss solution? If you are, you have come to the right place and the right time to discover somequick weight loss diet tips.

Quick Weight Loss Diet Tip # 1 - Commit to a Diet Change
A change in diet is necessary if you want to lose weightfast. I am not advocating that you starve and eliminate your favorite food completely or drastically. First consult your doctor if losing weight is the best health option for you.It you are serious into embarking on a weight loss program,you have to have a commitment to stick to it at least for amonth to see positive results.

Quick Weight Loss Diet Tip # 2 - Avoid Fried Foods
Keep off fried foods especially those that are deep fry asthey are dangerous to your health. The oils used for the frying are bad for health. These oils cannot stand highheating temperature and will turn rancid upon cooking. Foods should be cooked by steaming rather than using oils.

Quick Weight Loss Diet Tip # 3 - Never skip meals
Do not skip any meals instead reduce the portion size. Keepto some high quality protein like eggs and cottage cheesewith some soya bean or cocoa drink for a simple and healthybreakfast.

Quick Weight Loss Diet Tip # 4 - Eat Vegetables and Fruits
Take lots of vegetables especially raw salads and greens which contain all the vitamins and minerals that the bodyneeds. The carbohydates found in the greens helps to make up the energy that you need each day. Choose fruits that areless sweet to avoid the high sugar content found in ripened fruits.

Quick Weight Loss Diet Tip # 5 - Eat Quality Protein Foods
Nuts and seeds are good substitutes for protein if you have to cut down on meat. Animal protein contains high saturated fats so choose only lean ones. Your body needs amino-acidsto build muscles block so including protein in your diet isa must. Fish is a great source of good fats and protein andit is recommended that you steam the fish and not fry them.

Quick Weight Loss Diet Tip # 6 - Drink lots of Water
We have often heard that we must drink water judiciously. I would add that the water you drink should be filtered and clean. Drinking alkaline water has shown to bring much beneficial results to those whose bodies are highly acidic. Drink before meals to avoid an interruption in digestion offood after meals.

Quick Weight Loss Diet Tip # 7 - Avoid Processed Food
Keep off all processed and refined foods such as white bread, white rice, cookies, ice cream and canned food. Even the processed meat should be avoided as they contain preservatives including high sodium content that are known to be harmful to your body.

Ok, now you know what diets are best for a quick weight loss. These tips have been tested and they have worked for most people. The key is to choose your diet wisely in the right proportion and size, eat healthily and yet lose weight fast.

Body Mass Index

2009-09-02T22:00:00.000-07:00

B.M.I. is a reliable indicator of total body fat, which is related to the risk of life-threatening diseases. The score is valid for both men and women, but it may overestimate body fat in athletes and others who have a muscular build. It may also underestimate body fat in older people and others who have lost muscle mass.

BMI Calculator = weight(kilograms) / [height(metre) x height(metre)]

BMI Categories:
15 or less = Starvation
15.1-17.4 = Anorexic
17.5 - 18.4 = Underweight
18.5 - 24.9 = Ideal
25-29.9 = Overweight
30 - 39.9 = Obesity
40 or greater = Morbidly Obese

Having B.M.I. over 25, there are disease risk factors to consider:
• high blood pressure (hypertension)
• high LDL cholesterol ("bad" cholesterol)
• low HDL cholesterol ("good" cholesterol)
• high triglyceridesIT
• high blood glucose (sugar)
• family history of premature heart disease
• physical inactivity
• cigarette smoking