By CD Mohatta
On feast days, it’s especially important not to skip a healthy breakfast. We tend to over eat and choose more fattening and sugary foods when we’ve gone too long without eating. A healthy breakfast might include two or more of a whole grain cereal or oatmeal, eggs, vegetables, yogurt or milk, and fruit. Try to eat healthy food every four hours throughout the holidays, but eat small meals. Make sure you drink a lot of water, particularly on feast days.
Often staying lean during the holidays is hardest on the cook. Here are a few tips for cooking a more healthy weight-friendly meal:
For a stuffing that is less fattening and even more delicious, start with whole wheat bread or whole grain rice. Use half or less of the amount of butter and oil. Double or even triple all the healthy ingredients such as celery, onion, mushrooms, nuts, and dried fruit. This will lower the fat and increase the fiber of your stuffing. It will also make it more flavorful. Your traditional recipe can be adjusted in this way.
Use a rack to roast meats. Domestic duck and goose should be pricked all over the skin prior to roasting, to allow the fats to escape. Cover your roasts until the last to keep them moist, instead of using butter. Then remove the cover for the last twenty to thirty minutes to allow the skin to brown.
Purchase an inexpensive gravy separator. These are small plastic pitchers with the spout located at the bottom of the cup, much like a garden watering can. Before making gravy, ladle the meat juices into the gravy separator and allow a minute for the fat to float to the top. Carefully pour the juices into the pan you will use to make gravy until the fat reaches the bottom and then stop. Then continue to make the gravy. Your gravy will be much more lean but just as flavorful.
In the first part of this article, we looked at how we can make stuffing that is not heavy and will not add weight. We also talked about how to make less fattening gravy. Let us discuss more.
Learn how to make especially delicious salads. To mixed greens you might add sliced pear, apple, beets, orange slices, nuts, sunflower seeds, dried cranberries, and dress the salad with a raspberry vinaigrette.
If you are going to serve rolls, try a whole grain roll.
Find side dishes that are both healthy and particularly delicious. Make larger batches of the healthy dishes and smaller batches of the less healthy ones. This will gently encourage you and your guests to want more of the healthy vegetable side dishes.
Eating a healthier holiday meal, even if you are not doing the cooking, is easier if you follow certain guidelines. Half your plate should be vegetables, no more than a quarter of the plate should be meat, and no more than a quarter of the plate should be starches and breads. Fill at least half your plate with salad, green vegetables, baked sweet potato, carrots, squash, brown or wild rice, cranberry sauce, and fruit. If you are eating meat, choose a lean portion about the size of a deck of cards. Select only a small portion of stuffing, mashed potatoes, casserole vegetables, vegetables in heavy sauce, cheese, or breads. Avoid butter, do not use extra salt, go easy on the gravy, and avoid cheese sauces. Wait on what might be second helpings for another small meal a few hours later.
There is no need to deny yourself dessert, just use common sense. Always eat healthy food before dessert, and then take a small portion if you see something you like. If you have filled up on healthy food first, you will be less tempted to overeat dessert.
About the Author: Users of myspace, friendster, hi5, orkut, etc, click for myspace comments and myspace graphics. Add christmas myspace layouts to your profile.
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Wednesday, November 28, 2007
Tips For Not Gaining Weight On Thanksgiving Or Christmas
Weight Loss: Exercise Is Necessary
By Kathryn Soloff
Many of us live relative sedentary lives. We are designed to move, but our modern lifestyle permits us to be less active than we should be. Our lifestyle is rather unusual when you consider how we are meant to be. We wake up in the morning, move to the breakfast table, then to the car, next to the office, followed by a restaurant, then to the living room to watch television and finally back to bed.
You should keep in mind that this is a relatively modern phenomenon. Not too long ago, a man who worked on the farm did the equivalent of 15 miles of jogging each and every day.
In today's world, our daily routine keeps us regulated to our homes, chairs and car seats. If we want physical activity, we must create it for ourselves.
Obesity is caused by two things. The first is how and what we eat. The second, and equally important, is the lack of physical activity. Therefore, it is important that we create some sort of activity program.
Keep in mind, that exercise alone is not sufficient. It is also necessary to change your eating habits to lose weight and to improve your health. Nevertheless, it is essential to incorporate some sort of sustained activity program. The more consistent you are in your daily exercise, the easier it is to lose and maintain your weight. Here are some things to consider.
Get some quality sleep. Exercise and good quality sleep complement each other. In order to function well you need good sleep. To sleep well, you have to have enough physical activity.
Walking is probably the simplest exercise program of all. When done properly, walking may be the only exercise that you require. You should gradually build up to to 45 minutes to one hour of brisk walking five times per week. Besides weight loss, the walking has both physical and psychological benefits that are more than worthwhile.
Of course, walking outdoors is preferable. When the weather is bad; however, use a treadmill.
The plan is to develop a consistent approach to diet and exercise. This should be, of course, lifestyle changes and not merely some temporary bandaid. The objective of your program is to lose weight, feel better and to improve your health.
This program that you develop requires both focus and dedication. Determination is essential to obtain your desired results. Many of us get impatient easily. What we are striving for here is long term results. In the matter of losing weight, as with many things in life, perseverance is omnipotent.
This is just the beginning though. If by the first week you are able to stick to your program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want. Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
Stop procrastinating and seize the day. Take the time now to develop both your diet and exercise programs. Implement them immediately. Make adjustments as time goes on and you learn more. Remind yourself that lost weight and improved health are gifts to both you and your family.
About the Author: Kathryn Soloff is the co-publisher of http://www.natural-remedy-dot-com.com/fatburnerreviews/herbal_fat_burners.html where he provides additional advice, tips and hard to find information on Weight Loss. Sign up for our free ecourse: 10 Steps To Lose Weight Without Dieting
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Saturday, November 24, 2007
What Is A Good Diet? Does It Even Exist?
By Melinda Grossman
"What is a good diet?" you might ask. I personally think of a diet as how I eat everyday – not just when losing weight – but also when maintaining a healthy weight. But the majority of folks associate the word "diet" with weight loss. So that's the meaning I'll use in this article. Now let's cover some of the characteristics of what is a good diet.
First, a good diet satisfies all your nutritional needs. And it's also one you can stay on.
It should have an adequate number of calories. There is a minimum that you can't go below and still lose weight healthfully. Check with your doctor to find out what your minimum is. For most people it never drops below 1200 calories. So, if you ask, "What is a good diet?" the answer might be one that gives you enough to eat.
Health care professionals don't want you on a diet that makes you lose unhealthy amounts of weight. Other than the first week or two, you should only be losing 1 or 2 pounds per week. The only exception is if you’re under a doctor's care.
A diet that offers a variety of foods is on the right track. This way you have proper nutrition and you won't get bored. The foods should be readily available, too. Something to consider: If your diet program sends you special foods to eat, you won't be able to stick with it if your shipment arrives late. This can lead to diet failure.
A good diet restricts certain choices. You should be able to eat only limited amounts of fats in your foods. Sugar and other simple carbohydrates should rarely be consumed. Also, it is not a good idea to drink too much alcohol. A diet that allows you to eat or drink very much of these items is not a healthy diet.
That's what a good diet restricts, but what's included? Every meal should have certain nutritional groups: Carbohydrates, protein, and a small amount of fat. They should also be in the right proportions for healthy eating.
Having smaller meals more than 3 times a day is another sign of a good diet. The less you eat at any one time, the easier it is for your body to metabolize the food without turning it into fat. Another reason to eat 5 or 6 smaller meals is to keep your body from going into starvation mode. When your brain senses hunger, this is what happens and it automatically sends signals to store fat for survival.
A newer solution to the search for a good diet is one that includes calorie cycling. This is a concept born of the bodybuilding movement. Bodybuilders who want to gain muscle will eat more calories for five days and fewer calories for two days. The application of this idea for dieters is to eat fewer calories for 5 days, and eat a few more for 2 days. This will help you lose weight while maintaining the muscle mass you have.
When you ask "What is a good diet?" think of all the things you want from it. If you want your diet to keep you healthy, demand it. If you want it to be convenient for you, do not accept a diet that isn't. Having a right diet makes all the difference when it comes to losing weight successfully.
About the Author: Looking for some exercise and weight loss programs? You'll find helpful weight loss tips, exercise programs, and health risk assessments at http://www.WeightLossAnswersOnline.com.
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Effective Chinese Medicines For Weight Loss
By Roger Thompson
Chinese herbal medicine is one of the great herbal systems of the world, with an unbroken tradition going back to the 3rd century BC. Yet throughout its history it has continually developed in response to changing clinical conditions, and has been sustained by research into every aspect of its use. This process continues today with the development of modern medical diagnostic techniques and knowledge. Because of its systematic approach and clinical effectiveness it has for centuries had a very great influence on the theory and practice of medicine in the East, and more recently has grown rapidly in popularity in the West. It still forms a major part of healthcare provision in China, and is provided in state hospitals alongside western medicine.
Some Chinese medicines are promoted as having the ability to help people loose weight by primarily causing peoples’ metabolisms to act more efficiently. Other types of Chinese medicines for weight loss are thought to assist the human body in processing fat substances in a more effective manner as well as stopping the accumulation in the body of unhealthy fats. Another variety of Chinese medicines for weight loss act to provide a boost to the metabolism.
Herbs that can help the body from developing fatty deposits are immature citrus peel, magnolia bark and citrus aurantium. Herbs that are thought to have the ability to improve the functioning of your metabolism and increase your energy are astragalus, atractylodes and ginseng. Some herbalists also recommend cinnamon, ginger, eucommia bark and epimedium. With the increase in your level of energy it will be easier to partake in workouts and this will assist you in losing undesirable weight. These herbs can be helpful for people who seem to gather unwanted weight in the stomach area.
Some Chinese medicines for weight loss are affective by supposedly reducing stress, depression, anxiety and other types of emotional conditions that can cause people to over eat. This category of herbs includes mint, magnolia bark and biota seeds. Some herbalists recommend bitter herbs such as coptis and Chinese rhubarb that are considered useful in detoxification and they supposedly lower inflammatory and acidic situations in your body which seem to cause people to desire large amounts of food. These herbs might not be found in your basic grocery store so you will probably have to do some research in order to find out where you can purchase them in your area or perhaps you would prefer the convenience of buying them on the internet.
Bao He Wan is a Chinese medicine for weight loss which some people suggest might help you loose weight by reportedly improving your digestion system. It is sold as a wafer. It includes Shan Zha which helps the body digest meats and fatty substances, Shen Ou to increase you digestive systems’ ability to digest alcohol and rice, it also contains an herb named Lai Fu Zi which improves the digestion of starchy items and a couple other helpful herbs. This product does have some unwanted side affects.
A lot of the Chinese medicines for weight loss have not been scientifically proven in independent laboratories to be effective in helping people loose weight so use your judgment before you try these products and consult with your doctor. Chinese medicines taken for weight loss will not solve your weight problem unless you stick to a healthy diet and exercise because they are not going to perform miracles for you.
About the Author: Roger Thompson writes for Leading Leading Portal for health care, medical, biotech and hospital jobs.
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Thursday, November 22, 2007
Weight Loss: Exercise Is Necessary
By Kathryn Soloff
Many of us live relative sedentary lives. We are designed to move, but our modern lifestyle permits us to be less active than we should be. Our lifestyle is rather unusual when you consider how we are meant to be. We wake up in the morning, move to the breakfast table, then to the car, next to the office, followed by a restaurant, then to the living room to watch television and finally back to bed.
You should keep in mind that this is a relatively modern phenomenon. Not too long ago, a man who worked on the farm did the equivalent of 15 miles of jogging each and every day.
In today's world, our daily routine keeps us regulated to our homes, chairs and car seats. If we want physical activity, we must create it for ourselves.
Obesity is caused by two things. The first is how and what we eat. The second, and equally important, is the lack of physical activity. Therefore, it is important that we create some sort of activity program.
Keep in mind, that exercise alone is not sufficient. It is also necessary to change your eating habits to lose weight and to improve your health. Nevertheless, it is essential to incorporate some sort of sustained activity program. The more consistent you are in your daily exercise, the easier it is to lose and maintain your weight. Here are some things to consider.
Get some quality sleep. Exercise and good quality sleep complement each other. In order to function well you need good sleep. To sleep well, you have to have enough physical activity.
Walking is probably the simplest exercise program of all. When done properly, walking may be the only exercise that you require. You should gradually build up to to 45 minutes to one hour of brisk walking five times per week. Besides weight loss, the walking has both physical and psychological benefits that are more than worthwhile.
Of course, walking outdoors is preferable. When the weather is bad; however, use a treadmill.
The plan is to develop a consistent approach to diet and exercise. This should be, of course, lifestyle changes and not merely some temporary bandaid. The objective of your program is to lose weight, feel better and to improve your health.
This program that you develop requires both focus and dedication. Determination is essential to obtain your desired results. Many of us get impatient easily. What we are striving for here is long term results. In the matter of losing weight, as with many things in life, perseverance is omnipotent.
This is just the beginning though. If by the first week you are able to stick to your program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want. Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
Stop procrastinating and seize the day. Take the time now to develop both your diet and exercise programs. Implement them immediately. Make adjustments as time goes on and you learn more. Remind yourself that lost weight and improved health are gifts to both you and your family.
About the Author: Kathryn Soloff is the co-publisher of http://www.natural-remedy-dot-com.com/fatburnerreviews/herbal_fat_burners.html where he provides additional advice, tips and hard to find information on Weight Loss. Sign up for our free ecourse: 10 Steps To Lose Weight Without Dieting
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Permanent Link: http://www.isnare.com/?aid=203034&ca=Wellness%2C+Fitness+and+Diet
The 5 Things Anyone Can Do To Lose Weight And Stay Healthy
By Gabriel Adams
Are you finding it difficult to keep up with the barrage of health and fitness articles telling you to do nigh-impossible things in an attempt to lose weight and stay fit? Are the rules of nutrition getting increasingly complicated, so much so you’ve started ignoring them? You’re not alone there. More and more people are getting increasingly befuddled with new discoveries of foods or exercises that offer benefits and cause never-heard before diseases.
Keeping your health and fitness routine simple is the key to success. You are more likely to feel encouraged to keep at it if you choose a routine that simple and doable. Staying healthy and fit may seem complicated, but the basics are very simple.
Here are five simple and easy ways you can improve your health and fitness starting today:
Eat Less Food
Do you eat till you are full and then snack as a hobby? Stop! It’s simple- the more you eat the fatter and unhealthier you’ll be. Eat sensibly. While it is certainly not recommended that you go on a crash diet, no matter how urgently you need to lose weight, it is advisable that you eat smaller portions of food five times a day rather than 3 huge meals daily. Stop eating before you feel full, and drink a glass of water – you'll find that within 10 minutes you'll feel full.
Drink More Water
The recommended daily minimum is 8 glasses o f water. Drink up anytime, anywhere. Water does you a world of good and flushes away unwanted toxins. Drink lots of good clean water and you may start to lose weight and feel better with that one step.
Exercise Daily
It does not matter what exercise you choose to do as long as you do it. If you’re fed up of running on the treadmill in a stuffy old gym, grab your beach kit and go out for a run on the beach. Follow it up with a swim in the sea for a complete body work out. You don't need an expensive gym membership to work out. In fact, many experts believe that a more natural workout, with exercises such as running, walking, biking, swimming, push ups, pull ups, sit ups, etc, is actually better for you.
Give up Smoking
Every single cigarette you smoke damages your heart that much more. If you smoke, give it up; if you don’t, don’t start. If you need help to smoke smoking, don’t be ashamed to ask. Cigarettes are highly addictive and often difficult to give up without help. There are a variety of products and services that can help you stop the habit of smoking. The sooner you stop smoking, the better.
Stay Mentally Alert
Indulging in mentally stimulating activities like crosswords and Sudoku helps to stimulate the brain and retard the onset of Alzheimer’s and other age-related conditions. You might try Scrabble – if you don't have anyone to play with, try playing an online game of this great lingual exercise.
About the Author: Want to stay healthy? Check out glyconutrients or goji juice, aka jugo goji.
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Tuesday, November 20, 2007
Weight Loss And Fat Burning Foods
By Scott Soloff
Imagine this. There are a group of foods where you can eat practically all you wish to and at the same time still lose weight. Well, it is true. The following are some foods that require more calories to burn than they contain. Eating these foods will help melt the fat away.
Making healthy substitutions is the best way to begin. Substitute fruits for cake and ice cream. Try substituting turnip fries for french fries. With a little creativity you will have endless possibilities. If you need help with recipes you can look online or get a book from your local library or natural food store.
With vegetables it is helpful to eat them either raw or lightly steamed. You would like them to be slightly crisp when you serve them.
Here is a partial list of some examples.
Artichokes-Artichokes are very tasty and it worth trying them. With just a little practice you'll be able to prepare them exactly to your taste.
Celery-Celery is well known as a fat burning food. Eat it every day for a few weeks and see for yourself. Eating carrot sticks and celery during the day is a great snack. It will provide some essential nutrition and burn calories at the same time. Whenever possible it is best to use organic product.
Green Peppers-Green peppers are loaded with vitamin A and vitamin C. They are easy to grow and they freeze nicely so you should consider adding them to your garden.
Tomatoes-Technically tomatoes are a type of fruit. They are, however, prepared like vegetables. There are literally thousands of types of tomatoes.
Peas-Canned peas are horrible. Fresh pea pods are readily available in supermarkets and natural food stores. Please, eat them fresh.
Here are some other vegetables that will assist in your weight loss program. They include brussel sprouts, corn, string beans, asparagus, cauliflower, kohlrabi, red peppers, broccoli and green beans.
Let's not forget pumpkins and squash. Pumpkins and squash are delicious. They make great side dishes. They are probably one of the most under-utilizes foods available today. They are so tasty they kids enjoy them too.
Chances are you use onions and chives already. Grab a cook book and see what you can do with leeks, scallions, and shallots? You'd be amazed at how versatile they can be.
Packed with fiber and nutrition, root vegetables are just what you need if you are trying to lose weight. This group includes carrots, parsnips, radishes, rutabagas and turnips. Turnips make great substitutes for potatoes!
Using herbs to season your food is a great way to eat healthy and lose weight. These herbs in particular are good because they require more calories to digest than what they contain. These include chervil, parsley leaves, celeriac and garlic.
Here is an interesting note about garlic. Garlic has been used for centuries not just as a food but as a medicine too. It is claimed to help lower cholesterol, reduce the pain of rheumatoid arthritis, and it is even said to fight cancer.
This list of fat burning foods is just the beginning. Do you realize that losing weight can be kind of fun and sort of an adventure. It does not have to be a hardship. As I mentioned above, find some cook books and experiment with the recipes. Lose weight and have fun, what a concept!
About the Author: Scott Soloff is the publisher of http://www.natural-remedy-dot-com.com/fatburnerreviews/herbal_fat_burners.html where he provides additional advice, tips and hard to find information on Weight Loss. Sign up for my free ecourse: 10 Steps To Lose Weight Without Dieting.
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Saturday, November 17, 2007
How To Save $35 Billion While Losing Weight
By Brian Abraham
Yes, that’s how much we spend every year on the endless list of weight loss products – which would be fine - IF any of them actually worked! The fact is that obesity has kept on getting worse each and every single year. So before you spend your share of the $35 billion, please remember to skip all of these, never going to work, “weight loss” methods:
1. Any Diet That Forces You To Skip One Type of Food:
Eating one type of food does not make you lose weight. It actually has the opposite effect. You end up craving other foods more and eating more than you should. It is best to add as much variety as you can.
2. Or For That Matter ANY Diet At All:
Even with a diet that offers a large number of options, what happens when you go back to your daily routine? Exactly!
3. “Herbal” Weight Loss Products:
“Herbal” weight loss products are not safe. Many of the ingredients used in herbal weight loss products have been banned in various countries. For example the U.S. Federal Drug Administration no longer allows the use of Ephedra because of its link to deaths. Our suggestion is that you should not risk your health nor should you waste your money on these.
4. Gadgets That Focus On Just One Part Of The Body:
You can’t lose fat off just 1 part of your body. It either happens all over your body or it doesn’t happen.
A large number of these inventions promise to improve just one area in your body. Abs and hips seem to be two favorites of the late night infomercials that feature these “amazing new inventions”. In some cases you don’t even have to exercise, they “massage” and “steam” the fat out of your body!
Here’s our advice: If a gadget promises perfect abs in 14 days: Stay far, far away.
5. Any “Expert” That Tells You To Exercise In A Certain Way:
There is a lot of advice out there on how long you must exercise or at what level of intensity. Skip the pseudo-science.
What you need to do is find an exercise that is fun to do and that you know you will stick to rather than getting bored. (Don’t think that’s possible? We have 2 words for you: Salsa Dancing, how about 2 more: Learn Boxing.)
6. Any “Expert” That Preaches A Jump To A Balanced Diet:
Yes this one’s going to be controversial but here’s the bottom line: If your current daily diet consists of a lot of burgers and pizza, it will be nearly impossible to adapt the food pyramid in a week. Gradual changes that don’t seem like a burden is the key. For example if you consume half a large pizza everyday, the next step is switching to 3 slices.
7. Celebrity Endorsements:
Simply because a celebrity endorses a diet doesn’t make it bad – it just doesn’t make it good either!
There! We just saved everyone $35 Billion! Of course, this begs the question: How DO you start losing weight?
About the Author: Brian Abraham runs Zlimmer!: Weight Management Simplified. Zlimmer! features the free ebook: Simple! The 5-Minute Guide To Managing Your Weight.
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How To Lose Fat And Tone Up Fast
By Chris McCombs
Some trainers always seem to be able to keep getting bigger, stronger, and more fit, while others experience stops and starts, or even completely hit a wall with their development. While some frustrated trainers might pass off others' success in the gym as lucky genetics, those serious about making great progress towards their fitness goals take slow progress as a wake up call to change the way they approach their workouts. Sometimes the best way to keep striving towards you want isn't by working more, but by working smarter.
Injuries do more that hurt physically, they put a serious dent in your fitness plan as well. Any time you injure a muscle, your plans to exercise that muscle usually have to be on hiatus. The best way to avoid injuries is to play it safe. Don't make big adjustments to your weight on bar until you are sure you are ready. Use a spotter if an exercise calls for one. While using any exercise machine, apply all safety features that are available. If you do experience an injury, leave that muscle alone until it is completely healed. It might be tempting to get back to the gym as soon as possible to get back on track, but jumping the gun might make the injury worse, setting you back even more.
If you are an experienced trainer, stick with what you find best aids in your development unless told to do otherwise by your personal trainer. Sometimes trainers read about a new fad exercise in a magazine and adjust their workout routine to include it, just to try it out. Not really a great idea. If you have experienced huge gains with a particular exercise before, stick with what works for you.
You should also use periodization in your workouts, that is, changing the amount of weight and number reps from workout to workout. This trains your muscles in a number of different ways, which helps your progress. Doing this right can be a bit tricky, so consult with a personal trainer before you make any ill advised changes to your routine.
Lots of overeager trainers forget the importance of resting in between workouts. Weight training damages muscles, and rest helps it grow. Constantly going to the gym and working those muscles as often and as much as possible does nothing but keep the muscles damaged without giving them a chance to recover. Every time you work out a set of muscles, let those muscles rest for one or two days before you come back to them. You'll come back more energized and stronger every time.
Weight trainers shouldn't neglect their cardio if they want to look better. On the really intense exercises, a well maintained cardiovascular system keeps your energy levels high enough to plow through that last set. Regular cardio exercise also burns fat, which helps make your muscles more visible.
Last but not least, keeping a good attitude throughout your fitness plan helps ensure that you get better every day. If you believe you are hard working, dedicated, and smart enough to reach your fitness goals, nothing can stop you.
About the Author: Chris McCombs is a well known personal trainer in Santa Ana California. His website is http://www.socalworkout.com and contains tons of fitness tips, tricks and ideas in articles and video.
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Healthy Nutrition To Make Your Weight Loss Easier
By Steve
When people hear the word "diet", most of us tend to think of counting calories, eating salad, and being generally miserable. In my opinion, this word is more about eating healthy, balanced foods consistently. We don't need to starve ourselves just because we're trying to lose weight!
So what does a healthy diet consist of? In my opinion, it's all about eating foods that keep your metabolism running at a constant high level throughout the day, and allows them naturally drop at night. It's really about eating right so that your body is constantly fuelled to the optimum levels. This doesn't mean eating rabbit food all day - it simply involves thinking about what you eat, and when you eat it.
My recommendations are as follows:
- Eat complex carbohydrates earlier in the day to maintain your energy levels
- Don't eat anything withing 2 hours of going to bed
- Try to get at least 30 minutes of some form of exercise every day
- Try to eat protein rich foods within 4-6 hours of going to bed
- Aim to balance each meal with 50% Carbohydrates, 30% Protein and 20% Fat for optimum nutrition
I would strongly recommend that you keep these points in mind as you go through your daily life as this will optimise the value of your meals. If you're able to keep up with this over a period of time, you should find that you have more energy and your sugar cravings diminish. This has certainly been my personal experience! Additionally, the excess weight will naturally start to drop off without you feeling the need to eat like a rabbit!
If you follow these suggestions, then I truly hope you find them as helpful as I have. If you look at the facts, dieting doesn't have to be a lesson in self-sacrifice! Conversely, eating a healthy diet doesn't have to be about losing weight.
Eat well, eat healthily, eat happily, and don't make this any more complicated than it has to be.
Enjoy!
About the Author: Steve is the owner of the website http://www.nutrition-online4u.com. He has been studying health, diet and fitness for many years and is now ready to share his experiences. --- Get your own unique version of this article at http://www.nutrition-online4u.com/cs/spin/?f=health_diet.php
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Don't Just Lose Weight - Keep It Off!!
By Bob Blick
There are so many diets available now that it's unreal. Do any of them actually work?
Well - forget the ones that tell you you'll lose 10, 15, 20 pounds in a week or less. Any diet making such a claim is guaranteed to be bad for your health.
You need carbohydrates in your diet. You need fat. You need calories. You need fiber. Eliminate any of these, or drastically cut down on them, and your diet will not be nutritionally sound. That can be bad for your health.
Basically you need to know that approximately 3500 calories = 1 pound. To lose a pound of weight, you need to eliminate or burn off 3500 calories more than you take in. It should be obvious that attempting to lose a lot of weight shortly is going to mean some drastic changes in your diet.
Most experts recommend you try to lose 1/2 to 1 pound a week. That doesn't sound like a lot. But if you lose just 2 pounds a month, you will have lost 24 pounds in a year. The chances are whatever plan you are following to lose that weight slowly is a plan you can stick with and make a part of your daily routine.
If you normally have seconds at a meal, you simply cut out the seconds. If you have 2 hamburgers on buns for supper, have 1. Don't overload your plate the first time either. You can eat anything you want to eat but you have to eat it in smaller portions.
Change your salad dressing to low fat. You would not believe the difference this would make. Change from drinking whole milk and drink 2% or 1% milk. In a week or so, you will not be able to tell the difference in taste and, in fact, you might find when you drink a glass of whole milk after having made the switch for some time, the whole milk may actually have a sour taste to you.
Go for a brisk 30 minute walk 4 times a week. To burn even more calories, either run or just throw in some short periods of runs during your walk.
Do some pushups 2 - 3 times a week. Strength training is important and, in fact, muscle burns fat. Building up your muscles means your body will actually burn calories long after your workout period is over.
These are just a few examples of some of the small changes you can make that can become permanent. Making small changes like this can help you lose a pound a week and you will be at a weight you can live with in no time.
Weight Watchers actually uses a system that is very well thought out. Each food is awarded points. You get so many points a day, which is calculated using your weight and your weight loss goals.
Margarine may be 2 points while butter might be 3. Switching to low fat salad dressing might save you 3 points a day. You record these points. After awhile, you become use to how much you can put on your plate depending on what you are eating that night.
This is important to everyone. Being overweight can cause a lot of health problems. Keep your weight under control. Your body will thank you.
About the Author: Bob Blick has a degree in health and physical fitness. Among several websites he now maintains, one of his most popular is Weight Loss Digest. You will get a lot of good information to help you lose weight and keep it off.
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Diet Tips 101
By Clinton Walker
To effectively lose weight you must eat a healthy and balanced diet. Fad diets, pills, and other gimmicks are not effective or healthy. While these products usually produce short term results, they have more side effects than benefits.
Here is a simple breakdown.
Carbohydrates should be 60% of your daily diet
Carbohydrates are the body’s main source of energy. You must consume enough carbohydrates daily to remain healthy. Restricting your calories with low-carbohydrate diets decreases your energy.
Types of Carbohydrates
Simple carbohydrates like (sugars, including glucose and fructose from fruit and vegetables, lactose from milk, and sucrose from cane or beet sugar)
Complex carbohydrates like (carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice, and beans) which contain glucose, fiber, and other nutrients.
Fat should be 30% of your daily diet
Fat adds flavor to food, and is an important component of a healthy diet. Fat is necessary for energy production, transporting fat soluble vitamins, protection of internal organs, insulation, healthy skin, hair, and supplying the linoleic acid[1].
Types of fat
1. Triglycerides are the chemical form in which most fat exists in food as well as in the body. They're also present in blood plasma and, in association with cholesterol, form the plasma lipids.
2. Saturated fats come primarily from animal sources:
EXAMPLES
Butter, whole milk, dairy products, and meats.
Coconut and palm oils are also high in saturated fat. Saturated fat raises cholesterol[2] levels more than any element in your diet. Less than 10% of your daily calories should come from saturated fat sources.
3. Unsaturated fats can be either monounsaturated or polyunsaturated.
Monounsaturated fats. This type of fat can reduce LDL cholesterol without affecting beneficial HDL’s. This is the preferred form of fat in a diet.
Examples include olive oil, canola oil, peanut oil, and avocado oil.
Polyunsaturated Fats are divided into omega-6 vegetable oils and omega-3 fish oils.
Examples include sunflower, corn, and sesame. The omega-3 oils come from fish like mackerel, halibut, salmon, albacore tuna, and whitefish.
Benefits of Omega-3 oils are decreased blood pressure, cholesterol, triglycerides, and blood clotting.
THE PROBLEM:
Most people eat almost twice as much fat as the human body is designed to handle. 36% to 41% of total daily calories often come from fat.
Protein should be 10% of your daily diet
Protein builds and repairs muscle, red blood cells, hair, and other tissues. Protein is also necessary for the synthesizing hormones.
Examples from plants include: Fruits, grains, and vegetables.
Examples from legumes include: Dried beans or tofu with rice or bread.
Meat is a good source of protein, but too much may lead to high cholesterol.
Here are some less fatty cuts of meat
Beef…………….Top round, eye of round, round steak, rump roast, sirloin tip, short lion, strip steak lean, lean and extra lean ground beef.
Pork……………Tenderloin, sirloin roast or chop, center cut loin chops
Lamb………… Foreshank, leg roast, leg chop, loin chop
HOW TO PLAN A DIET
STEP 1
DETERMINE YOU’RE EATING PATTERNS
Take a few days to record what you are eating and drinking, being specific as possible. Logging your diet will give you an idea of what and when you are eating. Tracking your diet is important in determining the changes needed.
Analyze your log sheet and determine how many calories you consume daily. Calorie intake needs will differ for each individual. Many people mistakenly eat too few calories. Consuming under 1200-calories for women and 1800-calories for men is severely low.
Typically it is best to eat about 500-1000-calories less a day than your total calories burned.
(See Chapter 1: Harris Benedict Equations)
After you determine an estimate of your calorie intake, use the chart below to determine the breakdown where your calories should come from.
STEP 2
PLAN AND MAKE CHANGES TO YOU’RE DIET.
If you are not eating enough, increase your calorie intake. Women and men should eat at least 1200 and 1800 calories a day respectively. Severely restricting calories will result in an eventual weight gain or lack of energy. If you are restricting your calories, start eating more immediately. If you are eating too much start by cutting your portion sizes.
Tips to control Portion size
Decrease your portions by half
You can lose weight and still enjoy your favorite foods. Just decrease your portion sizes by half. Take your typical dinner serving and decrease it by half. Try supplementing your meal with fresh fruit or vegetables on the side. After you eat, wait a few minutes to allow yourself to feel full. You will probably notice you don’t feel the urge to eat as much.
Don’t eat a three-course meal at restaurants
When dining out, watch how much you are eating. Most restaurants serve huge portions for the main course. Eating an appetizer, main course, and desert is too much food. Many restaurants offer lunch size portions of their dishes, which are smaller than their full-size dinner entrees. In most restaurants you can purchase the lunch size entree at dinnertime. Ordering from the lunch menu helps with portion control.
Don’t biggie-size anything
Fast food portions are normally too large. Upsizing meals give you extra food you don’t need. If you decide to eat fast food (which should be rare), order the regular size.
Start Reading Labels
Look carefully at the serving size for your food. Find out how many servings you are actually consuming. You will soon know how to measure a serving size simply by looking at the food.
· NO BUFFETS!!!
It is nearly impossible to practice portion control in an "all-you-can-eat" situation. Many individuals mistakenly eat as much as possible in a buffet. This is not good for someone on a diet.
Learn the standards:
3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice, or pasta looks like a tennis ball.
--------------------------------------------------------------------------------
[1] Linoleic acid is a member of the group of essential fatty acids called omega-6 fatty acids, so called because they are an essential dietary requirement for all mammals.
[2] Cholesterol
Cholesterol is a building block of cells, vitamins, and hormones in the body. The human body makes cholesterol in all cells of the body and also gets cholesterol from some foods in the diet. It is transported in the bloodstream to other cells or for elimination by the body.
Cholesterol is a solid fat carried in blood by lipoproteins and deposited in the walls of arteries which therefore narrow and when they block completely cause heart attacks and strokes.
About the Author: I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. Visit my website at http://www.makeoverfitness.com for more information.
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Friday, November 16, 2007
The Single-Most Important Factor In Losing (Or Gaining) Weight
By Gary C.
Here is the bottom line on every weight loss program or diet scheme that has ever been devised. This is the single-all encompassing concept that actually determines whether you will lose weight, gain weight or stay the same, and all you need to understand it is a little elementary school math.
I'll first explain the concept in more detail, and then give you an example of how it actually works.
First of all, every day our bodies use up a certain number of calories just to "keep the lights on." What do I mean by that? It takes energy (calories) to keep your lungs breathing in and out, to keep your heart beating, in fact, to keep your body warm (98.6 F or 37C). Our bodies are using up energy to keep these biological systems working, whether we are eating or not. Scientists have come up with a name for the energy that a person needs just to "keep the lights on"- it's called the Basal Metabolic Rate or BMR. Not everyone's BMR is the same - it varies with your height, weight, age and gender. So for example, a 25 year old 5' 5" female weighing 125 pounds will have a BMR of about 1,386 calories per day. A 25 year old football player who is 6' 4" and weighs 300 pounds will have an estimated BMR of 2,152 calories per day.
Ok, so now we know that our bodies are using up a certain amount of calories, even if we do nothing but sit on the sofa all day (BMR). To this we need to add a second category of calorie burner - our daily Activity. Every time we "move" - walk up the stairs, push a shopping cart down the grocery aisle, work around the house, etc., we use up/expend/burn more "activity" calories. Walking the dog, going for a light jog or running on a treadmill - these activities all burn more calories.
The third and last category of daily calorie burners is one that I can almost guarantee you have never heard of before. It is called the Thermic Effect of Food. What in the world does that mean? To explain, let's say you go out and order a large steak with baked potato and all the trimmings. As you slowly ingest this meal, guess what your body has to do? It has to perform major "work" to slowly break down and digest the food you are eating. It is actually burning or using up calories for digestion. This is called the Thermic Effect of Food.
Ok, we are getting close to revealing the one basic concept that is at the foundation of weight gain and loss. We have already discussed the three ways we burn calories every day (BMR, Activity and Thermal Effect). What else do we need to consider? Yes, of course, it's the other side of the equation - that is, how many calories we take in every day - what we eat and drink. For this, we need to add up all the calories consumed in our meals - breakfast, lunch, dinner, snacks and drinks.
Now we're ready to understand the one simple rule for weight gain or loss. Let's use a real life example. Let's say Suzy is a 30 year old female, about 5' 6" tall and weighs 130 pounds. Her BMR is 1,390 calories per day. Suzy maintains a fairly active lifestyle, so let's say her physical activity calorie burn is 610 calories. Finally, her Thermic Effect calorie burn is about 200 calories. So, if we add up all three ways that Suzy burns calories, we get 1,390 + 610 + 200 = 2,200 calories burned / used up / expended each day.
If Suzy eats or consumes about the same number of calories, she will, on average, maintain her present weight (2,200 calories burned = 2,200 calories consumed). If she eats slightly more calories, she will gain weight (2,200 burned, 2,300 consumed). If she eats slightly less calories, she will lose weight (2,200 burned, 2,100 consumed). In other words, if you want to lose weight, you need to create a calorie "deficit." If you want to gain weight, you need to create a calorie "surplus."
Most of us would like to lose a little weight, so as you can see from the math, you can create a caloric deficit two ways, really. You can eat the same and exercise more, or you can eat less and maintain your present activity level. Ideally, you will take in slightly less calories and become slightly more active every day - thus working both sides of the equation at the same time, but please note - you should always consult a physician before making any changes to your dietary or lifestyle habits.
Here is something that you might think is controversial at first, but if you think about it for awhile, you will understand an important distinction about how calories work. Calorie surpluses or deficits, as explained above, are the biggest factor in determining your weight gain or loss over the long term, no debate - end of story. As an extreme example, you could devise a weight loss plan that includes eating nothing but cotton candy and funnel cakes all day, as long as you were strict about counting calories and creating a deficit. (Please do not do this; these are two of the worst foods I can think of, and I’m only using them to make a point.) If you burned more calories than you consumed eating these two disgusting foods – you would lose weight. On the other hand, your nutrient intake would, of course, be a disaster. So you see nutrition is really a separate and distinct issue from weight gain or loss. Therefore, why not make the effort to choose nutrient dense foods, like fruits and vegetables?
Remember that the deficit/surplus concept works over the long term. Your daily weight fluctuation can be affected by many temporary factors such as water retention, undigested food, etc. The best way to lose weight permanently is to create a small-daily caloric deficit eating nutrient-dense foods. Since a pound of fat is equivalent to about 3,500 calories, one strategy would be to create a deficit of 500 calories per day X 7 days = 3,500 calories per week. This equates to losing about a pound a week. If you think that’s too small of a goal, remember that there are 52 weeks in a year. Another hint: you don’t have to rely solely on eating less food to create the caloric deficit – you can also work the other side of the equation by becoming more active in your daily lifestyle. (Again, consult a physician before making any changes to your dietary or lifestyle habits).
About the Author: For more Health and Fitness information, visit the author's website at http://www.HealthAndFitnessNow.com or his blog at http://www.HealthAndFitnessNow.com/blog
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More Crazy Diets To Avoid
By Janet Martin
Your friends say you're fat and you decide to lose some weight. So what do you do? Go directly to the gym and start exercising? Plan your meals and eat smaller portions? Consult a doctor or a nutritionist?
Nah! Who says you have to suffer when you can easily lose weight without exercising or dieting?! At least that's what the promoters of these crazy diets say. All promise a quick fix, dramatic results, and testimonials from your favorite movie star or celebrity. They're easy to follow and they're guaranteed. The problem is, most of them don't work!
“Fad diets don't promote proper maintenance of the weight that has been lost. Most of the popular diets are nutritionally inadequate and include certain foods that people would not typically eat in large amounts,” according to Denise Mann of WebMD.
“Any eating or exercise pattern that causes you to eat fewer calories than you burn will lead to weight loss. However, some diets lead to a rapid weight loss that is quickly regained when normal eating resumes. Others may cause you to miss out on essential nutrients. Still others promote eating habits that may lead to high intakes of saturated fat and cholesterol, possibly increasing the risk for heart disease and some types of cancer,” added eatrightmississippi.com.
If you have limbs to spare, the Amputation Diet is for you. This bizarre diet will help you lose weight if you do away with certain body parts. For instant weight reduction, it recommends a haircut, trimming nails, giving blood, breast reduction, or donating a kidney that can help you lose three pounds. Cool huh? After all, who needs those extra organs!
The Three-Day Diet lets you eat less than 600 calories a day for three days. That sounds pretty easy except that for vital organs like the brain, lungs and liver to function, you need at least 1,323 calories a day! How will will you possibly survive if you follow this diet?
Rachel McAdams and Beyonce Knowles claim they battled the bulge by following the Maple Syrup Diet. Knowles supposedly lost 20 pounds by drinking a concoction of maple syrup, lemon juice, water, and cayenne pepper for 14 days. McAdams says drinking maple syrup keeps her thin since sugar makes her hyperactive and forces her “to run around like crazy and work it all off.” Experts warned that such a diet can lead to diabetes.
“A little bit of maple syrup now and then on a whole wheat pancake would be just fine. (But) drinking maple syrup regularly is a terrible idea nutritionally. It is really no different than sugar or refined starch metabolically,” said Dr. Walter Willett, chair of the nutrition department at the Harvard School of Public Health and the author of “Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating.”
High-protein, low carbohydrate diets like the Atkins Diet promote weight loss by limiting your intake of carbohydrates. This can put the body in a state of ketosis that curbs the appetite but causes water and muscle breakdown. Excessive water loss can lead to dehydration while muscle breakdown can strain your liver and kidneys. Other symptoms of ketosis are weakness, nausea, irritability, and bad breath.
If you value your health, don't fall into any of these diet traps. The best diet is one that includes all foods and will help you develop healthy eating habits. Consult a doctor or dietitian for advice. And remember, if it sounds too good to be true, it probably is!
About the Author: Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine http://www.thearticleinsiders.com.
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How To Get Off A Weight Loss Plateau
By Melinda Grossman
One of the worst feelings you can have when you are dieting is when you reach a weight loss plateau. You are going along fine, losing weight as you expected to do. Then, suddenly, all the progress stops and you find yourself looking at the same number every time you step on the scale. You find yourself wondering what you can do to break your weight loss plateau.
Although frustrating, a weight loss plateau is a natural part of losing weight. Although there are many contributing factors, these occur when you have reached a point of equilibrium: in other words, when you are eating the same amount it takes to sustain you. Or, you are exercising the same amount it takes to burn the calories you take in.
Even though you have changed nothing in your diet or exercise, this can happen. This is because your changing body has changing needs, and it is a master of adaptation. When you started losing weight, it took a certain number of calories to keep you going. However, as you lose weight, the number of calories needed to sustain yourself also decreases. Your body adapts. A plateau, then, can be one of the first indicators of this.
Same thing with exercise: if you're carrying extra weight and you're not in good physical condition, it can take a significant amount of energy to do simple exercises. Even a moderate routine burns calories quickly. However, as your physical conditioning improves, your body gets more efficient, and it requires fewer calories to do those same exercises.
So how do I get off this weight loss plateau? Eat less? Exercise more? Both? Not necessarily. As I said earlier, a weight loss plateau is a sign that your body is adapting to what you're doing. So the answer may be as simple as changing your routine. Try a different exercise, for example. If you're primarily doing aerobic exercises (walking, running, etc.), try some weight lifting, resistance tube exercises, or even swimming. You'll find yourself using muscle groups that may have not have been used much before, and they'll require more energy. Besides, regular anaerobic exercises like weight lifting add muscle, which burn more calories than fat does!
There are other ways to pull yourself off of a plateau. You can add more protein to your diet, for example. Studies suggest that raising the percentage of proteins you eat will raise the amount of energy it takes for your body to function.
Another interesting way to break a plateau is to vary your caloric intake. You keep the calorie total the same for the week. You only change the amount of food you ate from day to day. This keeps your system off balance. It often results in weight loss.
Another great idea is to change the number of meals you have in one day. You probably have three meals a day. Eat five or six times a day instead. Just remember that your caloric intake for the day should remain the same. So, each meal must be smaller.
If you are serious about breaking a weight loss plateau, you can take the time to work up a food diary. This diary must include everything you eat—everything. Don't forget to write down that spoonful of spaghetti sauce you consumed while cooking, for example. When you see it all on paper, you may realize that you're eating more than you thought – maybe it isn't a weight loss plateau after all – just too many calories!
It's important to remember that weight loss plateaus are a natural part of the weight loss process. Experiencing them does NOT mean you're doing something wrong – it means your body is changing. And that's what this is all about. Keep this in mind when they occur, and you'll be far less likely to quit your diet in frustration.
About the Author: Looking for weight loss exercise programs to break through your plateau or free diet meal plans? Visit www.WeightLossAnswersOnline.com
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11 Quick Weight Loss Tips
By Brandon Walsh
Tip 1: Never Skip a Meal
Eating petite and more frequent meals helps to level your caloric intake during the day and keeps your blood sugar in a balanced state. Rather than eating 3 large meals, try to eat 5 - 6 smaller meals throughout the day.
Tip 2: Allow Yourself a Treat
Every person has his or her favorite treat(s). Simply give yourself a tiny indulgence sporadically, but be mindful of the frequency and the quantity. Eliminating all of your favorite treats usually leads to an early relapse.
Tip 3: Understand Your Labels
A product labeled with a fat-free claim does not necessarily mean that it is also low in calories. Similarly, a product labeled as low-carb does not mean it is also low in fat. Always carefully read the nutrition label on the packaging to ensure that you know exactly what you are receiving.
Tip 4: Determine Exactly How Many Calories You Need
[Daily Caloric Need] = [Body Weight in lbs.] x 15 + ([moderate activity in minutes a day] x 3.5)
Since you wish to lose weight, your target = [Daily Caloric Need] - 500 cal
For example, if you weigh 160 lbs and you achieve 20 minutes of moderate activity every day:
You Daily Caloric Need in this example would equal (160 x 15) + (20 x 3.5) = 2400 + 70 = 2470 cal. Subtract 500 calories from that total; 2470 - 500 = 1970 cal.
Therefore 1970 cal is your daily caloric intake goal for losing 1 lb per week!
Tip 5: Eat Raw, Whole, Organic Foods
If possible, purchase only fresh foods and avoid all processed and convenient foods such as fast food. Packaged and processed foods are often much higher in sodium and fat content, and contain less nutritional value.
Tip 6: Eat at Least 5 Servings of Fruits and Veggies Every Day
Fruits and vegetables are full of beneficial vitamins, fibers, and antioxidants. They fill up your stomach fast, so you feel full earlier. And, they are also very low in calories.
Tip 7: Watch your Portion Sizes
One serving of pasta would generally equate to 1/2 cup of pasta. However, most every restaurant you visit will serve a pasta dish with about 4 servings of pasta!!! Take home the leftovers.
Tip 8: Stay Away from Worthless Drinks
Juices, soda, & sugar in your coffee all add up. Always drink at least 8 glasses of water a day. This will keep you full, hydrated, and feeling great.
Tip 9: Keep a Food Journal
This can be tough to do, but is worth its weight, literally. A food journal allows you to pinpoint your eating habits and enables you to easily modify them.
Tip 10: Exercise, Exercise, Exercise
Most authorities recommend 30 to 60 minutes of activity a day for optimum health. It is also beneficial to try and work-in some weight-bearing exercises at least 2 times a week.
Tip 11: Get That Sunshine!
God created us to get some sun every once in a while. The body needs the vitamin D produced from taking in that sunlight, and we need to be active in order to live a healthy life. And, the fresh air feels great!
Print out these 11 easy steps, follow them every day, and you will be feeling good and looking great in no time!
About the Author: If you are looking to Lose Weight Fast, to feel healthy again, and to Lose Inches Quick, see Best Body Wraps. Brandon Walsh is an expert nutritional author.
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Do Electronic Muscle Stimulators Work For Weight Loss, Body Building Or Physical Therapy?
By Jennifer Blackie
Using electronic muscle stimulators for body building provides nerve and flexor training for the muscles and seems to allow the muscle tissue to grow at a rate comparable to simple exercise. However, with the stimulators the body goes without the after-pain associated with strenuous weight training exercises. In this way the electronic muscle stimulators can help the body building enthusiast to better control the level of pain that is felt after a workout. Some people with problem areas such as sore shoulder muscles can use the stimulators to help alleviate the pain before the next session of exercising.
The same applies to anyone looking to lose weight with electronic muscle stimulator use. While the stimulator may help to alleviate the pain sometimes associated with weight loss exercising, the unit itself will most likely have very little to do with actual weight loss. However, by helping the person control any pain associated with the exercising, the stimulator may, in fact, help these people to exercise more. They will then have a better chance at losing more weight.
Electronic muscle stimulators have been thoroughly proven to help with physical therapy where nerve and muscle damage has occurred. Many therapists highly recommend the use of these units when their patients routinely complain of sore muscles during and after exercise workouts, or have some form of nerve damage that prevents them from getting the most out of life.
The effective use of these electronic muscle stimulators depends a lot on the type of patient and the nerve or muscle damage they may be suffering from. In general use, the stimulator units can be used easily by the patients themselves after only a few minutes of training. In this way, the patients control the amount of voltage used and the rhythm cycle that controls the rate of muscle contractions. Many health spas and gyms have electronic muscle stimulators on hand to help alleviate any sudden pain or muscle spasms that their customers may have while exercising. It’s fairly easy to become adept at using these units and many people swear by the relief that these units give them from their muscle and nerve pain.
Many manufacturers of these electronic muscle stimulators are quick to point out the safety and value of their products when it comes to weight loss or muscle building. How would a company stay in business if it didn’t promote its own products? Many federal departments have done exhaustive tests on these electronic muscle stimulators and have found that very few of them do anything at all in the way of weight loss. The results from using one of these units for weight loss is comparable to not using one at all, proving that the units are ineffective at best. In fact, they may end up being harmful if overused to stimulate out-of-shape muscle and fat tissue. Because the stimulators contract the muscles, many people believe that this motion causes the body to lose weight, but it is simply not true.
About the Author: Toneamatic.com manufacturers and distributes superior top quality electronic muscle stimulators in a number of different models for home use.
www.toneamatic.com
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5 Tips To Healthy Weight Loss
By Kathryn Soloff
If you are reading this then I assume that your goal is to lose weight and become healthy. In order to accomplish this you need a plan that you can adhere to. This plan should not be either a crash diet or a fad diet. What you want to create are lifestyle changes, or habits, that will last a lifetime. These lifestyle changes must be reasonable. If they are not reasonable you will not be able to keep them up. That is why it is crucial that you develop a realistic plan that you will stick with and in turn you will lose weight and improve your health. You will be surprised that the smallest changes in your lifestyle can make the biggest difference in how you act and feel.
Examine your daily eating habits. Think about the ones that are doing you harm. It is nearly impossible to break bad habits. The only realistic method to break these bad habits are to replace them with good habits. In reflecting on the foods and habits that have negative consequences, consider replacing them with foods and habits that will have the desired, positive results. In other words, instead of merely giving up the offending foods, what can you replace them with?
The following are some habits which you may consider changing. The key here is to replace the bad habit with a good habit in its place. These changes should be permanent. The question that you should ask yourself is "Can I maintain this for the rest of my life?"
One of the biggest problems contributing to being overweight and unhealthy is eating fast food. I realize this is difficult and seems silly, but this is a habit that should be cut out completely. Fast food places provide food that is rich in fat, sodium and additives. If this is something that you do frequently and eliminate from your routine, this one change in itself will produce some remarkable results. Either choose a healthier place to eat or bring your lunch with you.
I don't buy the recommendation of drinking lots of water. Your body is not a plumbing system. It does not have to be flushed out. You should drink only when thirsty, and for the time being it should be either water or unsweetened tea. One way to accomplish this is to eat less sodium and thereby being less thirsty. As for drinks that are artificially sweet; in my view they are bad for your health. Anything bad for your health will make your progress that more difficult.
Cut out all snacks that are either artificially sweetened, have sugar or too much salt. Substitute fresh fruit or whole grain products (bread or crackers) with all natural fruit spread (no sugar).
Someone had the bright idea in the recent past that several smaller meals are better than three regular meals per day. Honestly, who comes up with this stuff? Eating more smaller meals means never giving your digestive tract the chance to digest what you eat. My thinking is this; three good, wholesome meals per day. You can eat as much as you wish providing that you are sitting down and chew your food extremely well. If you find yourself hungry between meals then eat some fruit or raw vegetables.
And, of course, there is the magical ingredient in any weight loss program - exercise. Joining a gym is fine for many people, but I prefer organic exercise. What I mean by that is something you do outdoors, something that is natural. You can walk, jog, swim or ride a bicycle. What you what to do is oxygenate your blood and get your heart rate up, so 45 minutes to an hour would be ideal. Starting in the morning at the beginning of your day is the best time to do this.
Of course it is not uncommon for most people to associate weight loss with being hungry. Here is a surprise, you do not have to be hungry to lose weight. The truth is that eating regular meals and being satisfied will help you to obtain your goal. A healthy weight loss regimen does not involve starving. When you lose weight in a healthy manner, it is permanent.
About the Author: Kathryn Soloff is the co-publisher of
http://www.natural-remedy-dot-com.com/fatburnerreviews/herbal_fat_burners.html
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