Friday, January 28, 2011

3 Tips For Diabetes To Lose Weight

In a study that followed thousands of patients across the nation who had been diagnosed with pre-diabetes, patients who lost a 'moderate' amount of weight reduced their risk of developing full-blown diabetes by over 58%. Even more encouraging, many of those patients had managed to reverse their condition, and their blood sugar levels were well within normal ranges.

Diabetes and pre-diabetes is the result of changes to cells in the pancreas that reduce the amount of insulin that they can produce. Those changes are irreversible. Now however, the research seems to suggest that losing weight with a healthy balance of exercise and diet can actually heal those early damages caused by diabetes.

Here are some healthy weight loss tips from the American Diabetes Association:

  1. Eat a variety of foods in all food groups, with an emphasis on grains, starches and fresh vegetables and fruit.
  2. Learn portion control. This is more important than restricting what foods you eat.
  3. 30 minutes of moderate exercise to your daily routine five days a week is the key to both weight loss and the beneficial effects 

Keep in mind that losing weight with a balanced diet and exercise is the healthiest way there is.

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Monday, January 24, 2011

Weight Loss Tips After Pregnancy

During pregnancy, a woman gains between 25 and 35 pounds. A new mother might shed 10 to 15 pounds of that. Losing weight after pregnancy is not easy errand; it requires patience, a realistic attitude. There’s no quick fix to losing weight after pregnancy, by any means is to expect to lose no more than 1 or 2 pounds per week. You should go easy.

These few steps may help you to lose your weight:

Give some time for your body to recover; it takes up to 6 months after pregnancy for your body to return to normal. Taking care of your new baby will require all your energy, so rather than focusing on your weight loss for the first 3 months, it's better for you to focus on eating healthy food with enough calories and nutrients to give you the energy to cope in taking care of your new baby.

You can start gentle exercise almost immediately after returning home. But avoid any type of vigorous or sustained exercise. Walking around the block or the park with your baby is an excellent way to begin, and it primes your body exquisitely for taking on more extensive and intensive exercise at a later date

Breast feeding is a good way of burning your body's calories. It leads to the release of hormones which enable your uterus to return to its normal size.  However, breastfeeding alone won't bring down your weight. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy.

You can start following a healthy, weight loss diet, and taking more vigorous exercise after 2 to 3 months, This is the normal time your strength is returning and your period will get back to normal. You can use your menstrual cycle as an indicator of when your body is ready to take on a more intentional program of diet and exercise; when it normalizes, you’re ready to go.


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Friday, January 21, 2011

Alternative Means Should Be First Consider To Lose Weight

Because of the serious side effects of weight loss drugs or pills, more and more people are turning to alternative means for helping them lose unwanted fat. There are types of alternative medicine, which can help with weight loss such as yoga, fasting and hypnosis…etc.

The majority alternative medicines for weight loss come in the form of detoxifying teas, energy supplements, and vitamins. The exercise and diet plans are the basis, as they should be, for safe and effective long-term weight loss. 

First consider to lose weight should be the natural method. Why take unnecessary risks with your health. A safe alternative to weight loss drugs is to exercise regularly on a daily basis, such exercise will help to suppress your appetite. Or you can simply try eating a little less each day in a progressive manner in order to prevent your body from experiencing a shocking

Visit your local food co op or herbalist, they can get you set up with all sorts of alternative mean and nutrition advice, and can refer you to a good homeopathic doctor who will evaluate you as to what your individual nutrition needs are.


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Tuesday, January 18, 2011

Do You Need Any Pills in Order To Lose Weight?

Many people believe that taking a pill will solve all their weight loss problems. They buy the latest "miracle drug" or "miracle supplement" and they expect that to help them lose weight without lifting a finger. This approach doesn't work.

How many times have you taken such a pill and you lost weight and kept it off without eating properly or exercising? 

If you want to lose weight, the first things you need to get down are your nutrition and exercise program. AFTER you are drinking a lot of water, eating six balanced meals a day and exercising should you even consider anything additional as a means to complete your approach?

I have used several fat loss supplements in the past. Some of them worked, some didn't. Different ones will work for different people so I can't recommend any specific brand at this point. In any case, don't expect to "lose 40 pounds of fat in 2 short weeks" - I don't care what the advertisements in the fitness magazines say.

Buying and using a fat-loss supplement may help in another way that most people don't think of: When you think you have purchased the best fat loss supplement in the world, then you also tend to make better nutrition decisions and stick to your exercise program. You say "Ok, I have paid money for this product: I may as well pay attention to my nutrition and exercise program so that I get the most bangs for my buck". 

Using a fat loss product can give you that much more assurance that you are "firing on all cylinders". But again: This is the last thing you need to worry about. People were losing weight and looking great ages before the first fat loss supplement was even commercially available...

If you want to really take your weight loss to the next level, I highly recommend you download a copy of The Weight Loss Grail.



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Saturday, January 15, 2011

5 Tips To Get Your Child’s Weight Back

If your child has developed an overweight problem there are some steps that you can take to help them to start getting his/her weight back under control.

  1. Your child will not be fit, healthy and the perfect weight overnight! If your child eats sensibly and healthily and increases their physical activities, they will grow into their weight.

  1. Always use the word "health", don't focus on losing weight and don't be the food police. You are never going to be able to totally prevent a child from eating what he likes. Talk to your child about improving your health or the health of the entire family.

  1. Plan healthy meals every day, and make sure your child never skips breakfast. Change your child's eating habits and try to avoid eating fast food as often as possible.

  1. Encourage your child to get more physically active. Incorporate exercise into family activities. Make time to go on bike rides with your child or to take walks through the local park or hiking trail with them and make these things a weekly event you do with them on a regular basis.

  1. Finally, don’t go to diets. Weight loss diets are bad for children because they don't include a variety of nutritious foods and have too few calories. Few nutrients and calories will cause side effects in children such as fatigue, constipation, nausea, diarrhea, poor concentration, mood swings or even stunted growth.  

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Thursday, January 13, 2011

Increasing Metabolism Is Necessary To Lose Weight

Metabolic rate is the rate by which we expend energy through the chemical breakdown. We spend calories at rest as will during periods of work and exercise. We burn more during your 'resting hours' than you do during periods of exercise.

The whole point in weight control is balance in caloric levels. The amount of calories consumed should approximate the number of calories burned for a caloric balance in maintaining weight levels. To lose weight, calories in are must be less than calories expended.

Eating regularly (3 meals a day) stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

The morning meal starts your metabolism and helps to prevent binging later in the day. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.

If you are feeling tired go for a 15 minute brisk walk.  This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

Research shows that eating more protein can help you lose weight without cutting calories.
Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. 

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Tuesday, January 11, 2011

Exercise Is The Best Way To Lose Weight

Exercising regularly is the most effective way to lose weight. If you are the kind of person who likes doing nothing, it is going to be hard to start with an exercise program. You can start slowly. You can start doing just ten minutes of exercise a day. Then it will be easier for you to get on exercising more often.

The bottom line is, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight. Exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Type of exercise program that you can do and how much exercise your body can stand depends on your health. With the guide of your doctor you will be sure that any kind of exercise program you follow will do you good. It is very important to bear in mind that the most important thing is getting healthier and not just reducing pounds.

The best you can do is to join a gym. If you do not like going to the gym, you can join the sport you like the most. It is the best opportunity to meet new people, make new friends that will keep you motivated.

See: Motivation For Weight Loss

Walking is one of the best exercises to control weight and to burn excess calories. It should be aimed at particular distance or duration covered to maintain the proper health and control weight. It is always necessary to maintain good walking style to get the maximum benefits of this exercise.  

If you have started by walking, you should try, after some weeks, running a little bit.   The main type of aerobic exercise that people do on a regular basis is running. Running helps build fitness.  

It is very probable for you to gain some weight when you start exercising  because you are augmenting your muscle mass which is heavier than fat. When you acquire more muscles, you also use more calories every day. Therefore, even if you do not change your diet, you will still be losing weight.


 

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Monday, January 10, 2011

Burn Calories Is What To Do For Weight Loss

In the previous post we have learned that to lose weight and get in shape you must have a good diet and exercise regularly.

The first thing you must understand about exercise is that our bodies will start burning calories not fat.  The calories that are burned are the calories from carbohydrates in our system. Your main focus when you exercise should be losing body fat. You have to understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water” which leads to a decrease in your metabolism.

When you exercise you must move at a steady pace so your body will utilize your stored fat as its energy source. During the first 10 minutes of aerobic exercise, you are only burning sugar not fat because are not working out hard enough for your body to want more oxygen.

The only way for you to continue to burn fat calories is through the anaerobic exercise of weight training which increases your metabolism that uses your stored fat as energy. The anaerobic activity will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates but the calories you burn at rest are mostly calories from fat.  

Also, running helps to boost your metabolism and change your muscle tone so that you burn calories more efficiently. Running for about 1 hour at a slow pace will help you lose approximately 350 calories. Thus, if you run for one hour five days a week, after a month you will safely lose two pounds.

By increasing your level of physical activity and reducing your overall calorie intake, you will be able to lose 1000 calories per day (2 pounds per week) without much trouble. It is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.


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Saturday, January 8, 2011

The Secret To Successful Weight Lose Plan

As I have told you in the previous post that the most fundamental strategy of successful weight loss is to burn more calories than you take in. So what is a calorie?  A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.

The way to count calories for your personal weight loss is to calculate how many calories you burn in a day. This is the total number of calories that your body expends in 24 hours, including all activities. The average calorie maintenance level for women is approx 2000 per day and for men is approx 2500 per day.

The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To find out how many calories you require per day for maintenance is to multiply your bodyweight in pounds with 15 calories (15 x lb).

To find out how many calories you require per day for weight loss is to multiply your bodyweight in pounds with 12 calories (12 x lb). To lose weight your calorie intake must be lower than the calories you burn. In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories because one-pound of fat contains 3500cals; losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. 


This method will give you a good estimated figure that you can work with but it has drawbacks as it doesn't take into account your particular activity levels or body fat levels. Using counting calories with your plan means that all foods are allowed, nothing is forbidden as long as the calories consumed

The secret to successful weight lose plan is to balance your caloric intake with the amount of calories that you are burning. The way to lose body fat and maintain muscle is to have quality food and more energy output.


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Thursday, January 6, 2011

Before You Start Your New Weight Loss Plan

Before you start your new weight loss plan, you have to know these facts: 

It is important to note that the best and most effective method for weight loss depend on the individual. The beginning should be easy and simple and stress free. Start slowly. Do something that will not make a huge, traumatic impact on your life.

The most fundamental strategy of successful weight loss is to burn more calories than you take in. There are two options you have, eat fewer calories or increase calorie expenditure via exercise and other physical activity. You shouldn't find it difficult to apply this in some aspect of your life. Adjust your diet by cutting down on high fat food, and take some simple exercise for twenty minutes, three times a week.

Recently studies recommend eating more meals a day, with less food at each one. This is a more balanced way to spread the load on the body over a far wider period of time. The system is designed to fit in with the working day than it is to fit in with the needs of the human body. When you eat less more often, the body absorbs more of the nutrients in the food.

Well planned exercise can be extremely beneficial. Aerobic exercise such as walking, jogging, or swimming should be the focal point of your plan. Gym membership is very good.  This will give you more strength and vitality, and should increase your confidence.

Having a social aspect to your exercise will help you look forward to it. So it is better to find a friend or small group to train together. This will make you more likely to stick to it. 

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Wednesday, January 5, 2011

How To Choose The Best Diet For Weight Loss Success

Well, you've decided that this is the year you're going to lose weight and get in the best shape of your life. I think this is actually the best time to make that commitment because you can take advantage of the powerful momentum and energy the New Year brings to achieve your weight loss dreams.

In order to have success to lose weight, you have to find the best diet  for you. There are many diets in market but only a few that are best for you and your lifestyle. It can get confusing. You may end up wasting a lot of money and effort.

The diet you choose must have some kind of proven success rate such as before and after pictures, customer testimonials ... etc. This way will let you know that the diet works and also will give you the confidence that the diet will work for you. A related feature that the diet has been recommended by an expert or a physician will give extra points.

The best diet will be affordable for the average person. You shouldn't have to spend too much money on it. If it costs too much, be very suspicious because there are too many shady diets.

It is better to put out some money for your diet program because dreams of a better body are something we are more likely to follow through and get the results we want.

When choosing a diet, don't simply pick one and go, without considering if it is compatible with your tastes and lifestyle. Diets are like electronics there are hundreds of different models, each with their own unique features. Don't make diets hard on yourself by choosing a diet that is not compatible with you. 

Diet is simply a nutritious system that follows defined rules to lose weight for a certain time. But you have to know that diets are always in complete changes, and suffer some sort of an evolution as time goes by and nowadays. All diets come under two main groups "low carbohydrates and high proteins" and balance.

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Tuesday, January 4, 2011

Stop Quick Weight Loss

Losing weight should always be regarded as a long term proposition. Quick weight loss plans can help you lose weight but will not give you the longer term results you crave and deserve. Losing weight quickly will be muscle tissue and water. This weight will be gained back immediately when you stop dieting and begin eating normally again.

When you starve yourself your body begins burning fewer calories each day. Even though you're eating fewer calories each day you must remember that your body is also burning fewer calories. This called a weight loss "plateau." This is why virtually all starvation dieters cannot make the scale go down after about 2 weeks of dieting.

Dieting slows down your metabolism that conserves energy. Going low in calories causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to avoid.

Remember that you put on the weight slowly (during many years) so you should take it off slowly and then you will know that the majority of the loss will be body fat. The only safe reliable and long term way to reduce weight is to do it over a period of time. A gradual reduction in calories maintains muscle tissue, burns only fat and allows you to maintain a healthy lower weight in the future.

It is estimated that the maximum fat a typical human body can burn in any one week is 2 pounds. This means that any weight loss over and above 2 pounds in a week will be mainly muscle or water. One-pound of fat contains 3500cals; losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. 


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Sunday, January 2, 2011

New Year’s Weight Loss Resolution Tips

May be the New Year will involve resolutions to get on a diet and lose weight. The problem with New Year resolutions lies in the forward planning. A lot of people start the New Year with great intentions to lose weight but after a few weeks, they fall back into their usual unhealthy lifestyle.

Here are some tips will make you stick to your weight-loss resolution at the end of December:

  • Decide to start making the changes that you want to make in your life, now! You will have success this time if you make sure that you put an effective support system into place as soon as possible. Do something different this time.

  • Think about the reason why you want to lose weight. Is it to look better or to be healthier and get your risk for heart disease and diabetes down? Do you want to be able to enjoy a more active lifestyle? Making a real change to your life is a dream you can make happen! And you can start right now.

  • Reset your weight loss and fitness goals. Make them as specific as possible. Start this year strong and dig as deep as you can to make sure that you keep it up until you get exactly what you want.
                                         
  • Consider options that will allow you to ease into a healthy eating regimen. This will increase your chances of sticking with your diet resolution and achieving success.

  • Set a sensible goal to begin with.You shouldn’t expect yourself to lose more than 1 to 2 pounds per week. The higher BMI, the more weight you can expect to lose in the long run. 

  • Make your way into new diet easy instead of torturing yourself with an overly restrictive or fad diet, you'll find that you're more likely to stick with your resolution.


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