How to Overcome A Weight Loss Plateau

Last week I only lost 3 pounds. It looks like I have encountered another weight loss plateau. Plateaus are very common in weight loss strategies as you probably already know. Plateaus are more common but not exclusive to people who use calorie restriction as the only means to weight loss.  There are only so many calories you can reduce in a single day. A plan that includes both diet (in many cases not calorie reduction but changes in diet) and physical activity is much more effective for weight reduction.  However, even with these programs people may encounter weight loss plateaus. What can you do to overcome such weight loss plateau?

First, let’s talk about why the combination of diet and exercise in a weight loss program is more effective than just a calorie restriction plan. If you’re using only calorie restriction for weight loss you will definitely come to a weight loss plateau, as you can only go to a certain level (calorie reduction) beyond which can be unhealthy and even dangerous. The other thing is that to do it properly a calorie restriction diet must be done over a long period of time with a weight loss goal of 3-10 pounds per month (often this can be accomplished simply by making more sensible food choices). Why? Well, crash diets for instance are designed for the short term and will work for many people but have only temporary results. This is because the person will eventually return to previous eating habits and gain back all the weight that was lost in the first place. The other problem with this extreme type of dieting is twofold: 1. When the person loses weight she also loses valuable muscle mass. And what type of body mass burns most calories? You guessed it: muscle mass! 2. Unfavorable body composition: when the diet is over and the person gains back the weight the muscle mass that was lost does not return. It is replaced with fat mass. As a result the person is at a bigger disadvantage now than she was before the crash diet began.

So you can see why it is wiser to follow a weight loss program that includes good nutrition and sufficient physical activity. In my case, what I have do now is work on my physical activity component. Up to the present I have concentrated on cardiovascular exercise but at a fairly low resistance levels combined with weight training. I will stay with the same strength training routine but I need to turn the cardio up a notch. As I said in the previous post I use the stationary cycle to warm up and then continue with the treadmill, combining walking and jogging. The cycling part will stay the same – 15 minutes at a pre-set program which includes a warm-up session and then automatically and randomly increases resistance. The treadmill session is 45 minutes long and consists of brisk walking and adding a 1 minute jogging interval every 5 minutes. What I will do is simply increase the jogging duration from 1 minute to two and a half minutes. Let’s see if we can climb over this plateau. Talk to you next week!

By John Tiniakos



Categories: NL Natural Weight Loss Program

I Lost Another 8 Pounds: Total of 19 Pounds in 3 Weeks

As I said earlier, I had just started going to the gym after a long layoff. My workout is about an hour and a half long – give or take - and consists of 45 minutes cardio and 20-30 minutes strength training.

Cardio

First I start with the stationary cycle for the warm-up and then I slowly increase resistance for a total of 15 minutes. I choose one of the pre-set programs that are available on the bike’s computer. Then I go on to stretching for 15-20 minutes. Immediately following that is the treadmill. This consists of mostly brisk walking with a few bursts of jogging in between lasting for about a minute each – every 5 minutes.  

Weight Room

Here I like to do 2 body parts each time. I do 3 exercises per body part – 3 sets of 10-12 reps per exercise. The object is to do a different workout each time you go to the gym. You want to sort of surprise your muscles by changing your routine as opposed to doing the same exercises and training the same groups of body parts each time. The main body parts are back muscles, chest, shoulders, stomach, arms (biceps, triceps and forearms) and legs (quadriceps, hamstrings and calves). You’ll notice that because of the time I’ve allotted to weight training I have to really rush through the workout. You don’t want to rest too much between sets and exercises; you want to keep the muscles working.

Diet

I made a few changes to my diet but not huge changes like drastic calorie reduction, meal replacement plans, etc. I am not necessarily eating less now but let’s say I’m eating healthier - keep in mind that the introduction of physical activity to my schedule increases calorie expenditure. Basically I did a mental inventory of what my meals consisted of. I realized I was eating too many bad carbs and often combining bad carbs in meals. Instead of combining 2 or more carbs per meal (rice, potatoes, bread, pasta), I went strictly with 1 carb per meal and added a vegetable.  I also switched white rice to brown rice, chose yams instead of potatoes and included whole grain bread and pasta with meals – no white flour products. I also realized that I was having too many snacks. I switched 2 of my snacks to liquid form. For example after the gym I would take a low calorie protein shake or drink. I know I shouldn’t be eating late night snacks at all, but for now I changed them to consist of only fresh fruit or fruit juice (low in sugar).

So over the last 2 weeks I lost another 8 pounds for a total of 19 pounds so far. From now on it will get increasingly difficult to lose weight at this rate but I must continue in my quest.

By John Tiniakos


Categories: Diet Plan

Lose 10 Pounds In 1 Week by Drinking Soy Milk

The other day I was in an Oriental market and I came across a refrigerated area that contained mainly beverages. The soy milk was on special and I decided to buy some. Although I had known all about the health benefits of soy milk I hadn’t used it for a few years. I had just casually forgotten about it.  And since I am back on a weight loss campaign, (yes again, because as you may have guessed I have been slacking off for the past few months and the weight has begun to sneak back into my abdomen area, which was brought to my attention by my ex-girlfriend – I’ll explain later) I realized that soy milk can be very useful for this precise purpose - weight loss.

A few months ago I had met a whole new group of friends, well actually three.  How we met was purely a coincidence. At the time I was going through a depressing stage because I had broken up with my girlfriend (ok she broke up with me but don’t tell anyone). I was working long hours - I immersed myself into my work so that I could forget her. And at night I was finding it very difficult to sleep. So I’ll tell you about the night that I met these 3 people who are now close friends who are actually 3 women. That night I remember being exhausted and was driving down a dark boulevard. I was so tired that I began to nod off. And the next thing I remember was waking up in a hospital and being all bandaged up.

Without getting into all the details I was involved in a 4 car collision, I had received a concussion and was knocked unconscious. The drivers of the other 3 cars involved were unharmed and they had taken me to the hospital because the emergency forces were slow to respond. Of the 3 women one was a nurse so she knew what she was doing. Up until that point all four of us were strangers. But for whatever reason they all stayed that night, beside me, until I regained consciousness. And then they continued visiting me at the hospital over the next few days and we sort of developed a bond which eventually turned into a good friendship (just platonic in case you were wondering).

 Anyway not to bore you with more of this story, we began spending time visiting each other’s homes, going to dinner and other social functions but mostly dinners. We were trying all kinds of restaurants from Chinese to Italian to Middle Eastern, you name it.  We all love to eat you see, but the only one that was showing evidence of that is yours truly.  Yes, I was beginning to get overweight again; while my three friends were as thin as models (I hate them). And so I had to break the bad news to them: from this point on I couldn’t see them as often as before because it was back to the gym for me and back to proper nutrition.

So when I began my weight loss regimen which included physical activity 6 days a week and proper dieting (I’ll get in to that in more depth in later blogs), which meant shopping for healthier food choices, I ran into soy milk. I was using soy milk years ago but had totally forgotten about it until recently. Many people may not know this but soy milk in your diet will help you lose weight. By that I mean substituting soy milk for cow’s milk and other beverages in you daily diet can significantly reduce fat and cholesterol intake. In fact soy milk is a plant source (soy beans) beverage and does not contain any cholesterol. Personally I still use skim milk with my coffee (2 coffees a day) because I find soy milk alters its taste although some people actually prefer it in their coffee over milk.  

Cow’s milk versus Soy milk

In 8 ounce servings, skim milk contains about 20 more calories than soy milk. It doesn’t sound like much but when you take it over a period of weeks and even months that would amount to a significant calorie reduction by choosing soy milk. To be fair, on one front both milks contain calcium which has been shown to induce weight loss in certain studies – but you have to look at the total fat issue. Also, soy milk contains no cholesterol. In fact, soy milk contains soy protein which has been proven to reduce LDL (bad cholesterol) and increase HDL (good cholesterol).

Now exercise and strength training enthusiasts will tell you that cow’s milk is much more beneficial because it contains casein and whey protein which are important in muscle building. You may begin to wonder if milk would be a better choice here when you look at the following reasoning. Cow’s milk contains muscle building proteins that help to grow muscle, especially after a strength training workout. And we know that muscle burns more calories than body fat. Therefore a body that contains a higher muscle to fat ratio will burn more calories. So why not choose regular milk over soy?  Well, let’s just say, First things first. People who are significantly overweight need to focus more on diet and cardiovascular exercise as means for weight loss. As they begin to significantly reduce body fat levels then the program can be altered to include or to increase weight training exercises. This is why I would suggest soy milk over cow’s milk at least in the early stages of weight loss until the weight loss target is reached. At that point we would concentrate on weight loss maintenance which is a whole new ball game.

We also have to look at the tremendous health benefits of soy milk as they cannot be avoided. Firstly soy milk is a good milk substitute for people who are lactose intolerant as it does not contain lactose. Various studies have shown that soy beans (used to produce soy milk) can favorably alter blood cholesterol and may reduce high blood pressure. Other studies have shown that soy can fight against cardiovascular disease and several forms of cancer including lung, endometrial and prostate cancers. Soy has been used in the treatment of constipation and diarrhea, and much more.   

I lost 11 pounds in one week by drinking soy milk without food reduction or even exercising at the gym! Let me explain. Before I started working out again, that is following my revelation to my three friends, I wanted to see how much weight I could lose in one week simply by using soy milk for most of daily beverage intake. That is, I simply drank soy milk instead of soda, milk and wine with my meals. The only other beverage I drank was plain water. That`s it. This was during the first week of my diet (although I hate using the word diet, because it pertains to something temporary). Keep in mind that during this first week I did not exercise or change the types of foods or the food portions of my meals. That’s right; I lost a total of 11 pounds in one week with soy milk. Not bad at all…35 more pounds to go.

By John Tiniakos

NL Natural Weight Loss Program

References:

http://voices.yahoo.com/the-many-health-benefits-soy-milk-11954134.html

http://goaskalice.columbia.edu/nutritional-differences-between-soy-and-cows-milk

http://greatist.com/health/skim-milk-vs-soy-milk-greatist-debate

http://www.webmd.com/vitamins-supplements/ingredientmono-975-SOY.aspx?activeIngredientId=975&activeIngredientName=SOY

Stir Fry Bok Choy: A Super Healthy and Gluten Free Recipe

Today I will give you a recipe for bok choy that I have made up myself through cooking authentic chinese dishes and then adding my own twist to them.  Although this recipe may be similar to actual recipes made in China (it has that oriental flavor), I have not followed or copied any Chinese recipe for bok choy per se. You judge for yourself. I had a dinner party last week and let’s just say that the bok choy was the main topic of discussion during most of the dinner. In fact 2 women friends would not leave unless I gave them the recipe first.

First, let’s do a short background on the vegetable. Bok choy is from the cabbage family and sometimes called white cabbage. There are many varieties of size shape, colour and taste but its main characteristic is its rounded leaves. The Chinese have been growing this vegetable for thousands of years and is an important part of their diet. Bok choy is known for its mild or light flavor and is used mainly in stir fries and soups. Our recipe today will be a stir fry.

Bok choy is rich in calcium and contains vitamins A and C and as well as beta carotene and iron. Let’s look at the health benefits here. Vitamin A and beta carotene (the body converts beta carotene to vitamin A or retinol which is essential for vision) are strong antioxidants that fight against many forms of cancer and heart disease. Without getting into a lengthy scientific discussion, antioxidants fight free radicals which can harm the body. Free radicals are molecules or atoms that have unpaired electrons which are unstable and may be formed when coming in contact with oxygen or a process called oxidation. These free radicals have been shown to be implicated in the development of various types of cancers and heart diseases in humans. So you can see now how Antioxidants as the name suggests can fight against these dangerous free radicals and help to maintain health.

Alright enough of this scientific mambo jumbo you say. Let’s get right into the recipe. You’ll see that it’s really quite simple. You don’t have to add many spices to bok choy because it is naturally delicious. First let’s list the ingredients.

2 tablespoons olive oil

2 cloves garlic, minced

1 tablespoon fresh ginger minced

1 1/4 pounds fresh bok choy

2 tablespoons reduced-sodium soy sauce

1 tablespoon sesame seed oil

1 teaspoon honey

Salt and ground black pepper
 
Slice the bottoms off the bok choy and then slice it lengthwise into strips. Or slice them in half if you like.

In a wok (medium heat) add the olive oil. When hot, add the garlic and ginger. Stir for a couple of minutes until it starts to change color. Then add the bok choy, soy sauce and honey and cook while tossing frequently for 2-3 minutes until they are slightly wilted. Then add the sesame oil and cook for another 2-3 minutes until the leaves are wilted and the stacks still crunchy. Add salt and pepper to taste and serve while hot.

Spice up you dinner! This vegetable dish can be added to a Chinese or any other traditional meal as well. It is gluten free and the kids will enjoy it because it`s very tasty. It is high in fiber and nutrition and could be a great addition to a healthy weight loss diet. Enjoy!

References:
http://www.menshealth.com/mhlists/nutritious_foods_for_a_healthy_body/bone_builder_bok_choy.php?page=1

http://www.mayoclinic.com/health/beta-carotene/NS_patient-betacarotene

http://www.medicalnewstoday.com/articles/252758.php

By John Tiniakos
Author of the NL Natural Weight Loss Program


Categories: Diet Plan

Treatment for Shingles – How to get Pain Relief?

Firstly, I’d like to say a big hello to everyone out there that was patient enough to read my blogs over the years. I haven’t been around for a while as you may have noticed. It’s great to be back blogging again.

Today’s blog is a little off the topic of weight loss. The reason being, I think this is a very important health topic that needs to be addressed, as there is a lot of confusion surrounding it.  I’m talking about the health condition known as shingles. I’m sure a lot of people out there cringe at the sound of that illness, especially those that have suffered from it at some point in their lives.

The occurrence of shingles is rare among children and is more prevalent in adults. Shingles is a more severe form of chicken pox and occurs in people that may have already had chicken pox earlier in life. Let’s first talk about what shingles is and what are the actual symptoms.

These are the symptoms of shingles according to web MD:
-Pain or a bruised feeling – usually on one side of your face or body -- often along with a fever, chills, headache, or upset stomach.

-Tingling, itching, or prickling skin and an inflamed, red skin rash several days later.

-A group or long strip of small, fluid-filled blisters.

-Deep burning, searing, aching, or stabbing pain, which may occur once in a while or last a long time.   

My mother in fact contracted shingles a couple of weeks ago and the affected area is on the right side of her head. She had flu like symptoms and a severe migraine-type headache that just wouldn’t go away and later blisters appeared. She then went to her family doctor who identified it as shingles and gave her a prescription for anti-viral medication. 

Instead of her condition improving it steadily got worse, the biggest problem being the chronic headache. We went back to the doctor and she said that there was not much more she could offer but suggested we try alternative medicine. I had heard of a practitioner in Chinese medicine that had a good reputation and although my mother was skeptical she agreed to go as her condition was worsening.

We went to see him the next day and he suggested that acupuncture would be a very important part of the treatment. Then the treatment began: He began inserting the needles into various parts of her body while she was lying down on her back and was then told to relax for 10-15 minutes or so with the needles in place.  When that was over, he gave her some cream to apply to the affected area (head). I believe this cream or ointment was called Capsaicin which is contains red pepper extract which is believed to contain properties that relive lingering pain from shingles. He also gave her a bottle of Chinese herb pills that he said will also help relieve the pain.

On the way home from the practitioner’s clinic my mother said that the pain began to sooth immediately after the acupuncture was applied and that she felt much better at that time. A few hours later she said that the headache was still there but was significantly decreased as was the case immediately following the treatment. That was yesterday as I am writing this post now. Today she said that her condition has further improved and there are fairly long periods during which she feels no pain at all. A follow-up treatment was made for tomorrow but she says that if her condition continues to improve she may choose to cancel the appointment (at the practitioner’s request by the way). 

At this point we can somewhat conclude that a combination of Western and Eastern medicine may be a better all-around treatment for shingles if of course using the results from one person is sufficient evidence to use it as a generalization. At any rate, it certainly cannot be ignored or judged as insignificant evidence.

Well, I guess we’ll see what happens tomorrow and what my mother decides to do. I’ll keep you posted.

By John Tiniakos


Categories: Diet Plan

Bikini Body - How To Lose 15 Pounds in Less Than 2 Weeks!

Going on a beach vacation? Do you need to lose 10-20 pounds to fit into your favorite bikini in as little as 2 weeks? Here are some guidelines that will help you achieve that goal:

1. Change what/where you eat. Firstly, you must stop eating at fast food restaurants. Refrain from snacking between meals. Avoid snacks like potato chips, crackers with dips and related products. Avoid candy bars, high-fat, rich desserts like cheesecake, etc. Avoid or reduce cheeses and if you must, choose mozzarella and feta as they are lower in fat than most others.

2. Change food group combinations. Do not eat more than 1 type of carb per meal. In other words choose only one of the following carbs: rice, potatoes, pasta or bread. Do not combine any of these during any particular meal.

3. Change your menu. Avoid white carbs such as white sugar, white rice, white flour and related products. Choose healthier equivalents like whole grain pasta, whole grain bread, brown rice and yams (instead of potatoes). Include at least 4 meals that consist of fish each week.

4. Don't forget your fruits and vegetables. Every meal should include a side of vegetables. Adding vegetables to your meals forces you to eat less of the other food groups like starches and meats. Carrots broccoli and cauliflower are excellent choices, rich in fiber and disease-fighting antioxidants. Dress your vegetables with a little olive oil and fresh squeezed lemon juice and avoid creamy sauces and dressings. Salad dressing should consist of olive oil, apple cider vinegar and pinches of oregano and basil. The vinegar content in the dressing substitutes the need for salt. Have fresh fruit for dessert.

5. Reduce food intake. If you are overweight chances are you are overeating, unless you have a rare medical condition. One easy way to reduce calorie intake is to cut down your normal meal portions to half and add 2 more meals of equivalent size. For example, if you're eating 3 meals per day, each consisting of 800 calories the total calories would amount to 2400. So by reducing your meals to 400 calories (half) and adding 2 additional meals would equate to 2000 total daily calories (5 x 400). In effect, you are reducing your daily food consumption by 400 calories.

I mentioned earlier that this was easy to do, the reason being, everyone can visualize what their normal meal looks like or what it consists of. So by this process of visualizing you could quite easily reduce your typical meal to half the size. The other thing is this method doesn't require a huge sacrifice and is not highly stressful (mentally or physically) as with extreme calorie restriction diets or meal replacement plans and is therefore easier to follow.

6. And now the most dreaded part: exercise. Don't worry, you'll see that it really isn't all that bad. There is no avoiding it however: every efficient weight loss program must combine physical activity with diet changes in order to produce lasting results. All that's required here is a little walking. Well, maybe more than a little. Actually you will need to walk for 90 minute periods, 6 days a week. "That's too much time," you say.

Well you can make the time if you really try. You'll have to adjust your schedule - make it a little more flexible to allow for these sessions. Although the walking prescription comes with time requirement it is a relatively easy exercise to perform for almost anyone. And it doesn't have to be done all at one time. You can break it down to two 45-minute sessions or one 60 minute and one 30 minute sessions, etc. - at different times during the day. Additionally, you don't need to walk at rigorous levels to produce results. A moderate or moderately brisk pace would be sufficient.

Depending on a person's metabolism and BMI (body mass index) one could easily lose 10-20 pounds in 2 weeks or less by following these guidelines.

Author: John Tiniakos

John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists. For more information on his latest eBook visit http://howto-planet.com/NL-Natural-Weight-Loss-Program.php

How to Lose 20 Pounds in 29 Days Without Fad Diets, Pills and the Gym

It is well documented that the incidence of human obesity has been increasing steadily with each generation since about the time of the industrial revolution. As societies became more specialized, with constant advances in the fields of science, technology and agriculture, we became increasingly fatter. In addition, we now have alarming rates of child obesity essentially in all Western cultures thanks to television, computers, internet, video games, cell phones, etc. And the problem is spreading into developing counties as well. Another growing concern is the number of child obesity-related conditions that are present and increasing such as, high blood cholesterol, high blood pressure and type II diabetes. These are health risks that are associated to heart disease in adults.

Surprisingly, according to a study, a significant number of adults in their 30’s and 40’ spend more than 10 hours per week playing video games. Studies have shown that the average American household watches over 4 hours of television daily. Another study suggested that adult internet users spend an average of 13-15 hours per week on the Web. What it comes down to is: we have too much time on our hands. We spend most of our leisure time participating in sedentary activities and we eat too much ready made foods from supermarkets and from fast food outlets. It’s not difficult to determine the causes of this weight gain epidemic. As we know, body weight (including fat and muscle) is based on the balance of the input/output equation. Essentially we are eating too much, too much of the wrong foods and at the same time, we are too inactive. This causes an imbalance in the equation as energy or calorie intake (food) exceeds energy expenditure (physical activity) causing excess calories to be stored as fat (adipose tissue) in the body which turns in to weight gain.

Over the past several decades we have been bombarded with a multitude of weight loss philosophies including starvation diets, high protein diets, high fiber diets, diets that consisted of moderate but frequent meals, many of which included various exercise prescriptions as well. The result? We are still, on average, overweight as a population. And obesity related diseases are reaching epidemic proportions.

Consider some of the latest diet trends that propose eating smaller and more frequent meals. One of the key components of this diet philosophy suggests that human metabolism increases more than that of a diet which consists of fewer larger meals. Results from many studies however have not supported this theory. In fact studies have shown that human metabolism (BMR or baseline metabolic rate*) does not respond differently (i.e. does not decrease) with diets that consist of 3 meals per day and which provide sufficient calories for the body to function.

Let’s consider our Paleolithic ancestors - the hunters and gatherers - and their social behavior: Scientists have studied contemporary but primitive societies (in Africa and South America) for several decades now (and continue today), since these people closely resemble the lifestyle of our ancestors in the Paleolithic era**. They have discovered that these people are much healthier than their counterparts in developed countries. One common statistic among these societies is the very low prevalence (if any) of obesity. Other findings show that diabetes, heart disease, and cancer in these cultures are almost nonexistent. Their diets include carbohydrate sources from fruits and vegetables that are found naturally in their environment, protein mainly from hunted animals and dairy products from animal sources that in most cases have not been processed (although in some of these cultures this is changing as their contact with the developed world becomes more frequent). Typically, their physical activity consists of walking for fairly long periods mixed with fewer and shorter bursts of high intensity exercise as is necessary during hunting expeditions.

Let’s look at the lifestyle of the hunting and gathering type of society in more detail here. Their diet consists of fruits and vegetables that are found naturally in their environment. A few of these cultures grow their own using small scale (micro) farming methods that are similar to organic cultivation, absent of chemicals. Essentially their diet does not include white carbohydrate sources (stripped of fiber) such as white flour, rice and sugar. Their proteins consist mainly of meat, fowl and fish that is cooked fresh as it’s caught (unprocessed). The vegetable proteins come mainly from natural vegetable sources high in fiber. In short, processed foods are virtually nonexistent in their diets. They do not follow organized or planned calorie restriction diets and they don’t have regular set exercise prescriptions. Not surprisingly, they feast when food becomes abundantly available (when the hunters are lucky enough to catch game). On the other hand, they often have to endure longer periods with low caloric intakes, as they go through periods when little food is available because of either unsuccessful hunting or droughts.

So when food is in abundance they eat a lot (high consumption). When food is sparse, they have to settle for less - in some cases close to what would be a starvation type diet for us. Their physical activity is low intensity in nature but frequent – as quite often several hours of walking per day is required to complete daily tasks.

We can experiment by emulating the diet and exercise habits of our ancestors as it were, in order to see if we can achieve favorable body weight composition and improved health condition.

I have a client named Julie, who wanted to lose 27 pounds. Julie claimed she had been going to the gym 4 times per week. She was on a weight training program and participated in cardiovascular exercise using various machines available at her health club. Also at that time, she was following a calorie based diet that included approximately 2000 total daily calories which she consumed in 6 small daily meals. She also had a slightly higher than normal blood cholesterol level.

I put her on the following plan: I advised her to avoid white carbohydrates, to choose whole grains and to begin eating more fruits and vegetables. The following cooking methods were to be extremely reduced or avoided: frying and barbequing (because that was her favorite cooking method).

The diet did not include a set amount of calories and consisted of 3 meals per day. I simply asked her to stop eating when she began to feel full during meals and more importantly to ensure she did not overeat. A good way to know when you have reached the level of being comfortably full is to eat slowly. Many people can envision the amount of food they need to consume to reach satiety. When you eat slowly, as you get closer and closer to being full with each mouthful, you will be able to actually reflect on whether you have reached the feeling of satiety (fullness). That is if you ponder on it, you’ll begin to feel each stage of fullness so to speak, and you will know (feel) when you have reached the level of complete fullness (satisfied and no longer hungry) at which point you can stop eating – without going too far (overeating), even though you may want to continue. Conversely, if you eat quickly, chances are you won’t have time to reflect (as mentioned above) and you will pass that comfort zone which will result in overeating. This method of eating takes a little practice to get used to but is very critical in a weight loss strategy.

On weekends, for one day only (Saturday or Sunday, whichever day was better according to her weekend plans) Julie was allowed to cheat, which meant she would still maintain the diet - but she was allowed to add her favorite foods that were not normally allowed - for example sweets like chocolate, other desserts, etc. – as often as she wanted (on that cheat day) but not to the point of becoming overfull or stuffed – just satisfied (as mentioned above).

Julie worked as a middle manager in a mid size corporation, 8-12 hours a day, five days a week. At work she would take her lunch at the company cafeteria or various other restaurants within or in close vicinity of the building. Because of her busy schedule however, she worked through lunch approximately 2-3 times a week. That is, there wasn’t enough time to go to the cafeteria or to other restaurants. As a result she just grabbed a snack from the office vending machine and ate it in her office while working.

I advised against this practice and told her to do the following instead. I took the opportunity here to try and mimic the hunter and gatherer: during times of hunting for food they had to endure long periods with little or no food. So I told her to stop the snacking and go without food but to drink water instead. In fact, we agreed that she was not allowed to eat food outside of an eating area or environment (home kitchen, restaurant, cafeteria etc.). All she had to do was endure the hunger pangs for a little while until they disappeared with the passage of time and the aid of drinking water. This was not so difficult to accomplish, she discovered. As she was overwhelmed with work during these periods, after a while she actually did not think of eating. She would just reach for her extra large bottled water instead, which was a reaction that became automatic or unconscious if you will. This method essentially forced her to stop snacking on junk foods at work. She could then take a meal after work at home or at a restaurant. And this did not mean that she could eat 2 meals to make up for the earlier lost meal. It meant she could have a normal dinner later without overindulging (as stated above). Consequently, during these missed-lunch days she would have one less meal than normal.

Now let’s get to the most dreaded part of the program: physical activity. Actually, you will discover that this part is not really that bad after all. Her exercise prescription consisted of slow to moderate pace walking (not brisk walking) 5 times a week for 90 minutes. It didn’t have to be continuous either. For instance, she could break it up in to two walking sessions if she wished. Julie brought her sneakers to work and walked the first hour before she started. She walked around the downtown streets near the building where she worked and often went to a nearby indoor mall and walked indoors through the maze of retail stores. After work, for the remaining half hour walk, she devised a route that ended at the subway station where she hopped on the subway car that would eventually take her home. Other times she took the half hour walk after the subway trip home, in a route she had worked out around her neighborhood. Not so bad so far right? Ok wait, here comes the harder part. Once a week she would participate in high intensity training exercise (HIT). We chose running for the exercise as she preferred this method over others.

The object this HIT session was to run as fast as you could for as long as you could - mimicking the hunter and gatherer during a high intensity hunting episode, so to speak. However, the goal in this particular case would be to complete 20 minutes of continuous running without stopping in between. Of course she would have to gradually work up to this high intensity fitness level. First she began with a combination of walking and jogging intervals for the 20 minute period. Then we raised the level to walking, jogging and some running. Next we advanced to jogging and running and finally, as her fitness level had adapted accordingly, she would run for the entire 20 minute session. Again, keep in mind that this process involves a gradual increase in intensity levels, allowing the body to adapt to each stage over a period of time as required to reach the target. In this case it took approximately 6 weeks to attain this intensity level. She chose to do this routine in a high school outdoor track near her home on weekends, either on Saturday or Sunday as her schedule permitted. So again, to be clear, the weekly exercise prescription included 5 days of low intensity exercise (walking for 90 minutes) and 1 day of high intensity training (running for 20 minutes). It’s important to note here that if you wanted to try this exercise method, you should get clearance from your doctor first.

After twenty nine days of participating in this program Julie had lost 20.5 pounds and her blood cholesterol level returned to normal levels. Twenty four days after that, she had lost a total of 31 pounds (31 lbs. in 53 days!). At the present time, however, Julie is simply trying to maintain the weight loss. She still follows the program but not exactly in its original from. That is, she still maintains the diet part (“as best I can”, she says) and she misses a walking session here and there (may miss up to 1-3 hours per week). Furthermore, she does not perform the HIT session every week but tries to do it at least once a month, sometimes twice. At the present time as I’m writing this article she has gained back 7 pounds. So 5 months have passed and Julie is still 24 pounds lighter than she was at the start of this program. And Julie claims that she is “very satisfied” with that.

So as we can see, weight loss and improved health are quite achievable by taking the Paleolithic lifestyle model and trying to copy, transform and incorporate some of its main characteristics in to modern life by being a little creative and somewhat disciplined. To get more help on achieving permanent weight loss you can visit the following site:

http://howto-planet.com/NL-Natural-Weight-Loss-Program.php

* Baseline or basal metabolic rate is responsible in burning approximately 70-75% of the body’s calories.

References:

http://www.msnbc.msn.com/id/11694799/ns/health-kids_and_parenting/

http://www.reuters.com/article/2010/08/20/us-child-obesity-idUSTRE67J4Y320100820

http://techcrunch.com/2009/12/23/harris-interactive-poll/

http://www.medicinenet.com/script/main/art.asp?articlekey=56254

http://www.ncbi.nlm.nih.gov/pubmed/16339125

By John Tiniakos

John Tiniakos helps makes weight loss easier through proven weight loss methods. For more information on permanent weight loss visit

http://howto-planet.com/NL-Natural-Weight-Loss-Program.php

Categories: Diet Plan, Diet Program

Preventing Obesity in Our Children

Preventing Obesity in Our Children

Do you remember when our generation was growing up. You walkedout of your house and all you saw were kids running around on thestreets playing football, hockey, tag and many other physicallyactive games. It didn't matter what time of year it was, kidswere running all over the place. Whether it was on the corner orin the park, they were out tearing it up.

Now let's fast forward to 2009 when you barely ever see a childout playing like we did. Sure there still kids playing organizedsports, but the youths are nowhere to be found. When we weregrowing up, you didn't have to be in a baseball league to playbaseball. Any day that you walked over to the park with a gloveyou could find a pick up game. Same can be said of football andhockey, there was always a game somewhere that needed anotherplayer.

This downward trend probably got its roots in the late 70's asvideo games first came onto the market. Pong came out and all ofa sudden, kids weren't on the streets on Christmas day, theywere inside playing this great new video game. As the yearsprogressed, Atari and Intellivision hit the market and you justnoticed that you friends were not hanging out as much anymore.

Zoom ahead a few more years to Sega and Playstation, and peopleplaying outside became virtually non-existent. All these kidstalk about these days are what game they just got, how to beat acertain level with the cheat codes and what new games are comingout. It is actually not out of the norm for a child to not onlyhave one system, but have 3 or three of these high end gamingsystems. That is actually amazing when you consider the actualcosts of them.

As all this was happening, there was a noticeable change in theyouths of our society. There were getting fatter and fatter.While there were definitely obese children when we were growingup, you are probably hard pressed to remember 5 names that youcan put to children in your class that would have been consideredobese. That is far from the case now as WebMD reports that about"one out of every five children in the US is overweight orobese." That is a scary thought.

There are of course more reasons than being sedentary that willresult in obesity. The most common reason being genetics.Children that have it in their natural genes are fighting ittheir whole life and there really is nothing that they can do.However, this same issue was relevant when we were growing up.There are simply not that many people that are geneticallyinclined to be obese to make up the number that we are faced withtoday.

What we need to do is get out YOUNG children off of the videogames and out playing again. It is such a serious concern thatthe NFL has actually started a campaign to get children out ofthe house and playing for just one hour a day. It is amazing thatit has come to this but it has.

Parents today need to take an active role in their children'shealth. That means making sure that they eat properly and thatyou supply them with the right toys early on in their lives andintroduce them to physical activity. Instead of buying them thathand held video game, buy them a pedal toy that will start to letthem enjoy activities that are physical at an early age.

Pedal toys are a great way to have them active and keep theirinterest in activity that will hopefully keep them in shape andnot have them fall into the category of being obese. If you areworried about getting your child on the pedal toy, don't bebecause they come in a variety of shapes and sized and also comein some of their favorite television characters.

They can choose a plane, a car, a fire engine and or just a plainold tricycle. Remember how happy when we got our first bike orBig Wheel? This is what we have to get our children back to if weare going to fight of this horrible trend that is sweeping ourcountry.

If you think it is being overstated, you are wrong. When you lookat the possible conditions that your child may be susceptible toif they are obese, your heart should skip a beat. Things likehigh blood pressure, heart disease, diabetes and high cholesterolare but a few, but you can see how serious they are. Each andevery one of these conditions can be debilitating.

Take the time with your child and get them involved in physicalactivities again. Take them shopping for a pedal toy and tellthem they can have anyone they want. Imagine the excitement ontheir face knowing they are going to be able to go home with theexact pedal toy that they choose! It's the equivalent of yourspouse taking you to the car dealership and telling you that youcan have your pick. Are you getting the idea! More importantlythan putting a smile on your child's face, they will be well ontheir way to a much healthier life.

=========================================
This article was written by: Kim Michael. To find these and many other selections of Educational and Fun Toys, Children, Toddlers and Baby Furnishings, please visit us online at: http://www.TheUniqueToyShop.com
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Categories: Diet Plan, Diet Program

An Inch Loss and Cellulite Healing Alternative That Works!!

An Inch Loss and Cellulite Healing Alternative That Works!!Copyright © 2009 Rita Canada

During my "wellness quest" over the past couple of decades, Istumbled upon the benefits of all natural herbal body wraps.Traditional body wraps that are done at salons can be beneficial,but you have to investigate the ingredients and applicationmethods to be sure they are not geared toward achieving simple"water loss." Some types of "full body" wraps can be timelyand expensive if treating once a week, but with that aside theycan offer some good results including detoxification, help withcellulite, inch loss and smoother skin overall.

Personally, it was one of God's greatest gifts when I stumbledupon the The Ultimate Slimming Body Applicator, and I amcompelled to share about them as a great complement to anylong-term health and wellness plan!

The Ultimate Applicator is a site-specific slimming body wrap(how cool is that?!) designed for abs, back, legs, arms and chinarea. The wrap is made of a non-woven cloth and is an easy,powerful one-step application formula that helps you to loseinches, tighten and tone, and improves skin texture for youngerlooking skin. As a side benefit, the in-home wrap is great forpeople with busy schedules who need a "jump start" to theirSpring/Summer inch-loss plan.

How Does the Wrap Work?

The body wrap can be used in less than an hour, because 80percent of the product is absorbed within 45 minutes. You may,however, leave the wrap on as long as you like to get the other20 percent in your system. The wrap contains herbs that getthrough the pores of your skin and penetrate 4 layers to the fatlayer, where we store toxins. The herbs and lipase enzymes thenmetabolize, breaking up the fat and toxins into little pieces,which are then excreted. This detoxifies at the cellular level,which is why drinking water is so important to maximize results!The results are both immediate and progressive. Those who use thewraps religiously over the long term see significant results totheir inch loss and overall skin texture. There is even a facialwrap that targets primarily toning and tightening (sweet)!

While these body wraps were originally formulated to detoxify,the wonderful side affect of losing fat, inches and cellulitehealing was discovered. What makes it even better is THE ULTIMATEAPPLICATOR is formulated without mineral oil, lanolin, propyleneglycol, isopropyl alcohol, artificial colorants, syntheticfragrances, or animal by-products. It has a safe preservativesystem without formaldehyde releasers and a low parabensconcentration, made with natural herbs. It has beenscientifically researched for over 25 years, and is approved inJapan, the European community and United States.

I personally have incorporated The Ultimate Body Applicator aspart of my overall wellness program for the long term.Detoxification is such a vital part of good health, along withhealthy eating, exercise and other quarterly body balancingregimens.

Any step toward good health is a step closer toward being all Godmeant you to be! I would like to challenge you this season to beproactive about your health in a major way . . . and to STEP UPto radiant freedom!

Natural health and weight management expert Rita Canada helpsbusy executives and entrepreneurs detox their bodies, loseinches, get in shape, and feel great so they have more energy fortheir life and business. Learn more about The Ultimate Applicatorbody wrap that helps you lose inches in 45 minutes by mobilizingfat cells and removing harmful toxins from your body. This isn'twater weight -- it's actual fat removal! Learn more about thisnatural alternative treatment for fat and cellulite through theamazing Ultimate Applicator detoxing inch loss wraps.

============================================================Natural health and weight management expert Rita Canada helps busy executives and entrepreneurs detox their bodies, lose inches, get in shape, and feel great so they have more energy for their life and business. Learn more about The Ultimate Applicator body wrap that helps you lose inches in 45 minutes by mobilizing fat cells and removing harmful toxins from your body. This isn't water weight -- it's actual fat removal! Learn more about this natural alternative treatment for fat and cellulite through the amazing Ultimate Applicator detoxing inch loss wraps. http://theultimateapplicator.com/ ============================================================

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Categories: Diet Plan, Diet Program

How You Can Look And Feel Younger Longer

How You Can Look And Feel Younger Longer

Copyright © 2009 Jasper Ravensberg, alternative health practitioner

It is a fact that we are all living longer and, what's more, we are going to live longer still. According to the opinions of some eminent scientific bodies we shall very soon all be living to 100 years or more, which is wonderful, so long as we are healthy and can enjoy our lives to the full.



Normal aging is a natural process. From the moment we are born, the cells which make up the organs, glands and all the other parts of our system are constantly dying and being replaced by new ones. Whilst we are growing and developing, the rate of our cellular reproduction is much greater than the rate of our cells dying.



Which means that we are producing more vigorous cells at this time to allow for this growing. It is estimated that the middle age normally starts somewhere around the age of 25, and the body begins its long wind down, which than continues through old age. The human body is all to often regarded as a collection of separate independent systems. This is why there are so many separate specialties in medicine.



We have Endocrinology dealing with the glands; Urology dealing with the bladder. Nephrology dealing with the kidneys, Gynaecology dealing with the reproductive system, Rheumatology dealing with rheumatoid diseases, Cardiology dealing with the heart and circulation - the list goes on and on.



In fact each of the individual systems within the body relies heavily upon each of the others. The body cannot survive without any one of the systems which confirms this fact. Therefore, in order for the overall health of the body to be good, all of the individual systems such as the circulatory system, nervous system, skeletal system, digestive system, endocrine system and immune system should all be balanced and should coordinate with each other.



This coordination depends not only on external things like good nutrition, exercise and freedom from stress, it also depends a great deal on the actual internal structure and health of each of the cells of each of the individual systems. From the moment we are born the cells within our bodies are dying and being replaced by new ones.



The quality of the cells replacement depends on the quality of the cells they are replacing. In other words the dying cell is the blueprint of the new cell. Biological aging starts when the quality of the cells throughout the body begin to deteriorate. When we are young the cells that die are replaced by new energetic ones.



This cellular replacement continues throughout our lifetime. However when the quality of the new cells being replaced declines, as happens through premature aging or disease, then so does the quality of our whole life. At the end of the day we are only as strong or as healthy as each of our individual cells.



The Problem With Traditional Medicine



Have you ever been 'dismissed' by your doctor with a 'pull yourself together talk' when he could not diagnose any sick-related cause? Where you leaving the practise with a nasty feeling because you had the idea you where fretful? But still suffering vague health complaints?



If you are living a busy and stressful life and reaching your 40's or 50's, changes are you might experience health problems such as a diminished energy, vitality and interest to life. Or you have no interest in either physical or mental contact with other people and all too often the first function to suffer is your sexual interest and ability.



Unfortunately, today, the above scenario happens more and more. It is an undeniable fact that we are all living longer today and it would be unreasonable not to accept that in some respects our quality of life has been improved through orthodox medicine.



For example: heart bypass operations are now commonplace and many thousands of patients have been given a new lease of life as a result of this procedure. Blocked blood vessels around the heart are replaced with new ones taken from other parts of the body.



Many lifesaving drugs have been developed by the pharmaceutical industry, from the early days of antibiotics to the discovery and administration of Insulin for diabetic patients to highlight two. The list of these drugs goes on to include heart medication, pain killers and many others.



The question and the problem is, however, that the researchers and inventors of these drugs did not ever formulated them for permanent use. It is so often the problem of over-prescribing drugs where dangers of side effects and addiction are most noticeable. Most drugs are designed to deal with the symptoms of a particular illness or disease.



But there are times when we are not really ill, and where there is no life threatening disease diagnosed. There is only a constant feeling of tiredness. It is during these times when it is impossible to recharge the batteries through natural sleep that we wake up still feeling tired in the morning.



There is a huge doubt that the researchers and inventors of many of these drugs ever formulated them for permanent use. It is so often the problem of over-prescribing of drugs where dangers of side effects and addiction are most noticeable.



The majority of people have no desire to become dependent on some form of chemical medication to get them through their daily lives. They don't want to be addicted, as so many people are, to tranquillisers, sleeping pills, anti-depressants, painkillers and blood pressure pills. All of these are know to have undesirable side effects, and none of them really solve the problem. Their primary action is simply to cover up the symptoms.



It is a fact that each new orthodox medical discovery seems to carry with it side effects. So many wonder drugs, initially regarded as major breakthroughs, are exposed later as having these undesirable side effects.



These include Valium, Ativan, Betablockers, Cortisone and now Halcion, which are a few examples of the kinds of medicines that have made the public, and to some lesser extent the medical profession itself, look for more natural, less toxic, harmful, and addictive methods of administering treatment to needy patients.



This awareness of the side effects is evident as the more well-known complementary or alternative techniques become fashionable and more desirable. These include homeopathy, Aromatherapy, Herbalism and list goes on.



Anti-Aging And Health Secret Of The 'Rich And Famous' Little By Little Gets Discovered By The Public



Doctor Peter M. Stephan from the Stephan Clinic in London has been practising biological medicine for more than twenty-five years. He received his initial training in Cell Therapy following the work and theories of the late Professor Paul Niehans who developed Cell Therapy in1931. His treatment involved the injection of new embryonic cells taken from sheep.



At the time the orthodox medical profession described his ideas as "quackery" and they say it would never work. They described it as potentially dangerous and yet the following people found their way to the clinics in Switserland and London. Britain's Prime Minister: Sir Winston Churchill, President Charles de Gaulle of France, Chancellor Konrad Adenauer from Germany, The Emperor and Empress of Japan, President Dwight D. Eisenhower of The United States of America, and many more.



All these people were active in very old age and impressed the world with their vigour and vitality. They all had the best medical advice and yet they sought an alternative.



In his book "Total Wellness" Doctor Peter M. Stephan points out how you can achieve good health and longevity with his latest development called "Bio-Nutritional Therapy". This involves a range of natural Bio-Foods that utilises the principles of the third generation of Cell Therapy and his 25 years of experience in the field of rejuvenation.



If you want to discover more about his Bio-Nutritional Therapy and learn how you can stay younger longer, you can download his book for free at our website: http://www.foodsasmedicine.org/










About The Author:

Jasper Ravensberg is an alternative health practitioner and co-author of the book Total Wellness, at his website you can download this book for free to learn more about Bio-Nutritional Therapy. A safe and natural method to help you stay younger longer. See: http://www.foodsasmedicine.org/ to download the e-book.

Read More Articles from Jasper Ravensberg, alternative health practitioner:
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Categories: Diet Plan, Diet Program

How To Get A Total Body Detox Easily

How To Get A Total Body Detox Easily

Copyright © 2008 John Khu

Surely you have heard of detoxing, right? It seems to be the newtrend today and everyone is doing it. There are some called thecelebrity detox also known as the lemon detox. There are othermethods as well. Some total body detox systems guarantee resultsin 3 days. Then there is some that promise results in 28 days.

It all depends on what you do and what you consume as far as howyour body will respond to a total body detox. The fact is... youWILL NOT get a "total body detox" in a quick fix, three-dayprogram. The point of the detox is to TOTALLY clean out yoursystem. So there are ways that you can completely reap all of thebenefits of a detox.

The Secret?

Take it slow. There are many things that you need to considerwhen you start a total body detox. In order for your body to gainthe full benefits of a good detox, you will have to start outslow. Decrease your toxic intake. I mean slow down on thesmoking, drinking, and caffeine.

Start by drinking juices and water, while cutting down on junkfood. From there you can start adding raw vegetables and getyourself down to one regular meal. This makes it so much easieron your body to where you can finally be well on your way to atotal body detox.

The first couple of days are crucial and they are the hardest.Your body is adjusting to the new eating style. You may noticesome things like frequent visits to the bathroom and decreasedappetite. This is good and it is normal as well.

Another way to take full advantage of a total body detox is tomake sure that you accompany the diet with a good vitaminsupplement. It is good for your body to get all of the nutrientsand vitamins that it needs in order to properly detox and restoreall of what it needs to function properly.

Avoid vegetables that are laden with pesticides. The best thingto do is purchase them from a private farmer verses a grocerystore. Buy drinking water, because tap water is already full oftoxins like chlorine. Make sure that the juices that you get arepure and not concentrated.

A total body detox is the first step to a healthier new you.However, there are things that you must remember. Try to keepwith proper eating on a daily basis to ensure that your bodystays rid of these chemicals and toxins. It is also recommendedthat we detox at least two to four times a year. This ensuresthat our bodies are healthy and free from toxins. IT gives ourmain organs a break as well and enables them to functionproperly.

As with any new diet trend, it is important to talk to yourhealth care professional. They will know the proper total bodydetox method for you and your body.

============================================================John Khu is a health enthusiast and author of a new eBook titled "Body Detox Tips". He is devoted to educate others on the benefit of body detoxification. He is also the owner of the website called http://www.bodydetoxtips.com which provides complete and up-to-date information. ============================================================

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Categories: Diet Plan, Diet Program

How Many Calories Do I Need To Lose Weight?

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How Many Calories Do I Need To Lose Weight?

That is just exactly what weight watchers and calorie counter diet planners always ask, "How many calories do I need to lose weight?". If you are planning to go on a diet through the calorie counting method, I have a good news and a bad news for you.



First, the bad news. Weight watching and calorie counting does not work and it will only make you more hungry and feel food deprived, forcing your body to store more fat, which then leads to a slower body metabolism, which then leads to slower weight loss to none at all, and leaves you feeling more depressed because inspite of all your efforts in counting the calories you need everyday by just eating portions, you are still fat, heavy and uncomfortable. Let me catch my breath first. And this makes you more cynical about weight loss diet plans and would then want to give up on dieting totally even when you look at yourself on the mirror. Catch my drift?



I'm sorry but these kinds of weight loss techniques don't work for long. I don't care what the ads on the TV says or anybody who got lucky counting their calories day in and day out. Another reason why these kinds of methods of losing weight don’t last long is because it is “diet”. The word connotes pain, torture and starvation. That is why most weight watchers pull out lots of excuses when they really feel the need to eat and just care less with the food they eat like; “I'm too busy to eat healthily”, "I won’t be able to keep track of my eating”, “It just takes too long to see results and the food is so boring”.



The truth about the calories we need is that when I, for example decrease the calories I need from 3000 a day to 2000, I of course will lose weight, but only for a while. Why? First, I only need less calories for my daily routine since I have already lost weight, and secondly, my body detects that I would be starving it for the days to come so it would automatically decrease the energy I use, so I would only need 2000 calories a day.Then it stores the extra calories into fat because my body is anticipating a future without enough food. Are you still with me? Low calorie diets just don't work for this reason.



Now, for the good news. There is now a new way of approaching calories needed to lose weight and the great thing is we don't have to do the counting. It is called Calorie Shifting. This principle has been known for ages in the medical field but nobody has ever thought of using and perfecting it until now.



The idea with Calorie Shifting is to confuse our body computers to not know what to expect in the coming days so that it just burns the calories we eat everyday, which leads to a faster way to lose weight and more importantly maintaining it. So there are no fears of setbacks like weight gain and starvation or food deprivation because you can eat what you want. I think the key factor with calorie shifting is eating what and when.



So before you think about "how many calories you need to lose weight", first, think about what kind of weight loss plan is effective and what will work for you. Be natural, be healthy and be happy :)

by Jo Macayan

About the Author: You can lose 9 pounds every 11 days with Fat Loss For Idiots so stop starving yourself to death. Visit Fat Loss For Idiots Review. How does Fat Loss For Idiots work? Will this finally be the right program for you? Well, only your gut feeling can tell you :



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Categories: Diet Plan, Diet Program

How To Lose Water Weight - 5 Tips

Tired of Dieting and Losing the Battle?
Learn how to increase your metabolism
while eating pretty much anything you want.
Check out our top rated weight loss plan.

How To Lose Water Weight - 5 Tips

Retaining excess water can make you feel bloated. It can also make your wrists, ankles, hands and feet swell and your face look puffy. Sure, you have probably learned that the best way to lose water weight is actually to drink more water. This is absolutely true. In fact, water weight is usually a sign that your body is “scared” to lose any more water and as a countermeasure is retaining it like a camel. The thing is, you are not a camel!



Here are 5 tips for fine-tuning your water weight loss plan:



Tip #1: Get a 32 oz. or 64 oz. refillable container: You can find these little babies for very cheap at almost any discount or sporting goods store and they come in all kinds of cool designs. Buy them not for their cool designs, however, but rather for their amazing capacity: you can really put a lot of water into these things. And, unlike a conventional cup, their portable design encourages you to carry them wherever you go. If you drink just 1 - 2 of these mega-containers’ worth of water each day, your body will start shedding the excess water that it has been holding onto for dear life for so long.



Tip #2: Add a little lemon or lime: To your mega-container, add a squeeze or two of lemon or lime. These citrus fruits act as natural diuretics, and their refreshing taste makes the water go down that much easier.



Tip #3: Eat lower sodium foods: Sodium and water weight go hand-in-hand. When you drink more water, your body is freed to release some of its sodium stores. Conversely, when you switch to a lower sodium diet, your body will tend to store less excess water. Bonus tip: cutting down on diet sodas will cut your sodium intake significantly.



Tip #4: Try a natural diuretic: Diuretics help your body flush water weight. But prescription diuretics can be rather harsh on your system and often cause intense diarrhea. Try a natural diuretic such as an herbal-based one for a gentler, healthier experience of forcing that excess water out of your body.



Tip #5: Sprinkle in some exercise: Yes, that weight loss panacea, exercise, comes in handy for helping you to lose water weight, too. The type of exercise that helps you lose weight is aerobic exercise: the kind that gets your heart moving at a steady, faster rate and burns the calories as you work out. However, anaerobic exercise - or weight training – is also a great way to lose weight. With weight training, you actually increase your resting metabolic rate (the rate at which you burn calories when you are not moving). Bonus tip: choose exercises that work the areas of your body (e.g., wrists or ankles) that need the most help in losing water.



Drinking more water is the cornerstone to a water weight loss strategy. Adding a bit of citrus to your water, taking natural diuretics, eating a low sodium diet, and doing concentrated exercises can also help you shed that weight. Losing water weight is the first step to looking sexy and feeling great with a comprehensive weight loss plan.

By Susan Willis

About the Author: Looking to lose extra pounds fast by eating the right foods? Try a proven eating plan invented by a professional bodybuilder: http://www.no-fat-yes-muscle.com/


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Categories: Diet Plan, Diet Program

Holidays And Diabetes: Six Tips For Enjoying Season’s Treats

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while eating pretty much anything you want.
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Check out this video on Contolling diabetes:
Diabetes and Diet

Holidays And Diabetes: Six Tips For Enjoying Season’s Treats

The holiday season spanning November to January is a special time for many. Whenever you celebrate Thanksgiving, Hanukkah, Christmas, Kwanzaa or New Year’s holidays there will be lavish festivities featuring buffets groaning with food. Families will unite around the dining table to enjoy the many wonderful dishes and special holiday treats traditionally served.



The hyper-abundance of rich foods, beverages and desserts can wreak havoc on the diets of most during the holidays. If you have diabetes or pre-diabetes, holiday dining can pose considerable challenges. Diabetes is a disorder that leads to high glucose or sugar levels in the blood when the body produces little or no insulin – the chemical the body uses to break down sugars in the blood. Roughly 90% of diabetics have what’s called type 2 diabetes. The body’s cells are insulin resistant, and the disease is managed with careful meal planning, exercise and medication when needed. Pre-diabetes occurs when the blood glucose level is higher than normal, but not yet high enough to be classified as diabetes. Many traditional holiday dishes are loaded with the very fats, sugars, salt and alcohol diabetics are working to minimize. How to cope? Here are six tips for enjoying the food-laden holidays with diabetes.



#1 - Plan for Best Results



Let’s face facts: you will eat. But your diabetic meal plan takes no holidays. With diabetes you must have a strategy in place to cope with the deluge of delights before you indulge. Work with your dietician and your doctor to develop a plan, and then stick to the plan. If you must sample some of Aunt Hilda’s famed dessert, know what food trades you must make to do so. Maybe you'll need to adjust your medication. Or add extra walks to your daily routine (see tip #5). Work with your diabetes team to come up with a plan that meets your needs.



#2 - Never Go Hungry



During the holidays lots of people go to parties ravenous. No wonder they overeat. Ensure you have a balanced breakfast and lunch the day of the party. Eat a small yogurt or other healthy snack before you arrive.



#3 - Eat the Stuff That’s Good for You



Start with the healthy stuff – the veggie platter, fresh salads – first, before choosing the fried, creamed, cheese-filled, processed, high-fat goodies and desserts.



#4 - Focus on Friends and Family Before Food



Too often we mindlessly munch while distracted or mesmerized by good conversation, a movie or the football game and we never realize just how much we’ve really consumed. With diabetes, you’ve got to track your food intake. The holidays are a time to celebrate family and friends. Put the food down, and give your companions your full attention. There’s plenty of time to eat later.



#5 - Step It Up



Walking after a meal is perhaps the most important thing you can do during the holidays for diabetes. In fact it’s something everyone can do during the holidays, diabetic or not. A nice long postprandial constitutional about one hour after a meal will help lower your blood sugars and reduce any stresses of the season. Invite your loved ones along and enjoy their company. You could be helping them to stave off diabetes.



#6 - Always Monitor Your Blood Sugars



Don’t skip testing during the holidays. Make sure that your blood sugars stay in check. Sometimes even the best laid eating plans go awry because you can’t always know exactly what went into that food you ate. Also, make sure someone at the gathering knows you have diabetes. If your blood sugars drop too low and you become hypoglycemic someone should be able to recognize you need help.



Above all, relax, enjoy your family and the fun times. Take some time out for yourself. Use these six tips to help you stay healthy during the holidays with diabetes.

By Cydne Kaelin

About the Author: Health writer Cydne Kaelin is a wife, niece and granddaughter of diabetics. Visit http://www.naturaldiabetesremedy.com for more tips on holidays and diabetes management.

Source: http://www.isnare.com/

Permanent Link: http://www.isnare.com/?aid=207493&ca=Wellness%2C+Fitness+and+Diet


Categories: Diet Plan, Diet Program