For the most part, people do not care about their health until they have lost it. In the meantime, almost everyone hires a personal trainer for one reason: They want to look better naked. Some club owners and personal trainers have a problem with that. That’s fine. But these same clubs and trainers are usually the ones who are struggling to make ends meet.
There is a reason that diets, diet pills, miracle potions and the like sell so well - they promise easy weight loss. It’s mostly because these companies are selling what people really, really want - weight loss. If your personal training department is promoting to your members how you can help them fit into their “skinny jeans” again, well, you’re completely out of touch with reality.
When you provide a solid program of nutrition and exercise that delivers terrific weight-loss results, it’s like hiding medicine in applesauce. Members will receive health benefits as a natural matter of course, along with the weight loss they want.
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August 17th, 2009 in
Diet,
Weight loss |
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There are certain things about weight loss products that don’t quite ring true with the average dieter. For one, the monotony on the claims made by the manufacturers of weight loss products is quite obvious. It’s no longer unique to hear a weight loss product boast of its ability to boost the energy while eliminating the fat. And what’s worse, most of these claims are not true, anyway. They are just made in an effort to promote the products sold in the weight loss industry.
In an effort to do something short of a miracle in the pursuit for weight loss, dieters have began searching for other methods; one that would really work and would really promote weight loss. For example weight loss surgery. Like other surgeries, weight loss surgery also inevitably come with certain flaws in the sense that it has many hazards to offer.
Scientifically, weight loss surgery is proven to be effective when done properly by the surgeon; and when the dieter/patient is following directions. But even though there is an acceptable success rate of weight loss surgery patients, some people would rather rule out this option because of the said hazards that it may bring.
The first and ultimate thing that makes dieters want to try out weight loss surgery is that it can have a miracle effect on the body of a horrendously overweight or obese individual. Its effect can also be seen immediately; instantaneously. But even so, the dangers of weight loss surgery are quite undeniable. Indeed, weight loss surgery are not a hundred percent safe. Moreover, weight loss surgery is really quite expensive as well. Lastly, weight loss surgery is recommended for that who are really obese and would not to lose a lot of weight immediately; but then again, it doesn’t work well for those people who have chronic disorders such as heart diseases and diabetes.
If truth be told, weight loss surgery is quite a blessing, or so some people say. But once a dieter fails to instil discipline in him or herself after the surgical procedure, and then the effort that he or she has exerted on the weight loss surgery would only be futile.
As mentioned, weight loss surgery is not recommended for those people who are not thoroughly obese, so a dieter has to assess his or her excess body fat. Is it too much, indeed, or can it still be remedied through exercise and dieting? Exhaust other options first, especially those that can aid in health and wellness. Only after these options are no longer capable of promoting weight loss should you resort to weight loss surgery as a viable option to keep off excess body fat and body weigh
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Frustrated with weight loss? You may feel as though all the hard work put forth is not effective. Consider these factors associated with eating and weight loss.
- Portion sizes - measure out food to learn how much you are really eating. After a few days, you will be able to size up your portions without having to measure.
- Environment - eating while driving, watching television, etc. can be a factor of mindless eating. Try sitting at a table during meals with a set amount of food. If your job requires eating on the run, pack a set portion size to reduce chances of overeating.
- Fullness when eating - eat until you are satisfied, not overly full. Try to eat slowly. Wait 15-20 minutes prior to getting more food; you may feel satisfied after waiting.
- Types of food - consider if you are eating out often. Try to commit to preparing your own foods at home. This gives you more control over portion sizes and how foods are prepared.
- Consistency - weight loss efforts should occur everyday of the week. Consider whether you focus on weight loss only some of the time. Do you often think, "I will start again on Monday?".
Remember that weight gain did not occur overnight and will not be lost overnight. Stick with your goals by making lifestyle modifications that aid in weight loss.
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August 14th, 2009 in
Diet,
Weight loss |
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Following on from yesterdays diet tips, now comes the challenge, maintaining the positive eating habits, physical activity regimen, and positive mind set you’re about to develop along the way.
One might think that once you’ve lost the weight, and got to your desired weight, that it’s easy to maintain that weight, not true. As a matter of fact the majority of people that lose weight gain it back in a very short period of time. This is sometimes called the "yo-yo" diet. Losing weight is an accomplishment that will likely benefit your health for a long period of time - if you keep the weight off. So how do you keep that weight off?
According to an article I found on the Centre for Disease Control and Prevention (CDC), called Keeping It Off, there are some simple steps you can follow to keep the weight off.
- Watch Your Diet
- Follow a healthy and realistic eating pattern. In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet.
- Keep your eating patterns consistent. Follow a healthy eating pattern regardless of changes in your routine. Plan ahead for weekends, vacations, and special occasions.
- Eat breakfast every day. Eating breakfast is a common trait among people who have lost weight and kept it off. Eating a healthful breakfast may help you avoid getting "over-hungry" and then overeating later in the day.
- Be Active
- Get daily physical activity. People who have lost weight and kept it off typically engage in 60-90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. This doesn’t necessarily mean 60-90 minutes at one time.
- Stay the Course
- Monitor your diet and activity. Keeping a food and physical activity journal can help you track your progress and spot trends.
- Monitor your weight. Check your weight regularly. When managing your weight loss, it’s a good idea to keep track of your weight so you can plan accordingly and adjust your diet and exercise plan as necessary.
- Get support from family, friends, and others. People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any relapses.
As I mentioned yesterday, the key to achieving and maintaining a healthy weight isn’t about short-term dietary changes. It’s about a "lifestyle" that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. And all of this begins with a thought in your mind, a thought that you understand the need to lose weight.
With weight loss programs like TriVita’s LeanologyT, it makes it easier for you to get started on your weight loss journey. LeanologyT is a comprehensive 3-step system, one of the most advanced system for weight loss on the market today. This system helps you lose weight the smart and healthy way. The LeanologyT 3-Step system is clinically-proven to help you lose weight. The scientifically-formulated and physician-approved LeanologyT products provide energy without the stimulants. Make the smart choice by choosing LeanologyT!
To learn more about Leanology’s weight loss system, click Here.
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Today I want to discuss why eating 4 - 6 smaller meals more frequently (about 2.5 - 3 hours apart) is better than 3 large meals … and why eating fewer calories at night is ideal.
Eating a large meal increases the opportunity for fat cells to extract fat from the blood and, therefore, grow bigger. Fat cells can actually adapt to a pattern of large, infrequent meals by becoming more efficient at storing fat.
In addition, a 2 - 3 meal-a-day pattern causes the body to face long stretches without food. By the time lunch or dinner rolls around, you’re so famished you’re more likely to make unwise food choices and overeat.
Eating smaller meals more frequently throughout the days, on the other hand, not only prevents you from gorging on unwise food choices; it helps you feel energized and satisfied (and keeps your metabolism "revved" up) throughout the day.
In addition to eating smaller meals more frequently, try to plan so that you don’t eat your largest meal late at night. The body’s metabolic rate has a natural cycle of highs and lows, peaking late in the day and dropping to its lowest level during sleep.
So, it makes sense to avoid putting a large meal into your system 2 to 3 hours before bedtime, when your metabolic rate is beginning to slow down. If you do feel hungry after this time, you don’t need to go to bed hungry; just eat something especially low in calories and in a small portion.
Protein and fibrous carbs (vegetables) are the very best types of food to eat at night because they’re so low in calories and have almost no adverse affect on blood sugar levels.
I understand though that you might have a sweet tooth, and in this case I have the perfect solution - the "Protein Freeze." It has a taste and texture similar to ice cream (it’s sooo good!), yet 5 times as much protein and very little fat, sugar and calories. It’s awesome stuff, and you can learn more at http://www.proteinfreeze.com
Oh and it’s important to note, just because you eat at night, it doesn’t necessarily mean you’ll gain fat. If you’re still in a caloric deficit, whether you eat at night or not, you’ll still likely lose fat.
But eating less at night is an easy way to keep calories under control, especially since these extra calories aren’t needed at night before you go to bed because you’ll be inactive while you’re sleeping. Make sense?
Okay, so key points to remember:
1. Eat small, frequent meals (4 - 6 meals/day) about 2.5 - 3 hours apart, and…
2. Try to eat fewer calories later in the day (which can easily be accomplished by focusing on protein and/or veggies).
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August 12th, 2009 in
Diet,
Weight loss |
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Today there are so many weight loss products such that the list is almost endless. There however remains only one best weight loss solution and that is through maintaining a healthy diet. What then is a healthy diet? A health diet is one that is low in fats, carbohydrates and is high in protein. The following are some of the recipes for a good diet.
You can make a simple healthy meal by mixing mayonnaise that is low in fat with Dijon mustard in a low fat yogurt. A very important thing to take note of is that when you are trying to follow a health diet you also have to maintain good eating habits. For instance you should avoid skipping meals as skipping meals slows down the bodies metabolism. This happens because when you skip meals the body reduces its metabolic rate in an effort to try and conserve the energy that is stored in the limited fuel that is available.
A good example of a diet that has low fat but high protein content is one that has vegetables like zucchini and white meat such as chicken or fish. A healthy diet will not perform wonders for you unless you also do a little exercise. Since exercise increases metabolism it is ideal to do a little exercise just before eating a meal as this will speed up the body’s metabolism thus burning all the excess fat thus cutting down on the fat that is deposited which causes weight gain.
In order to get the best weight loss results you will need to go on a diet that stimulates the good functioning of the circulatory system. One such diet is one that has alfalfa or mung beans in salad. Alfalfa and mung beans increase the iron supply to the body which is very essential in the synthesis of red blood cells which are very important in the metabolic pathway.
You can also make your diet healthy by reducing the salt and substituting it with herbs and spices. Herbs are very effective as they also act as antioxidants which detoxify the body as well as boost the body’s immune system thus reducing weight gain.
In order to understand what a healthy diet is you will also need to appreciate nutrition and you can only do this by get to know a little bit of nutrition. One way of getting to know about nutrition is by taking a course in nutrition or consulting a nutritionist or dietician. Once you have done this you will be able to know what is good and what is bad for the body.
If you are not sure you can first consult your doctor so they can recommend for you the best diet that best suits your condition as well as prescribe any supplements that will aid you in your weight loss quest. Whichever route you decide to take in losing weight one thing you need to know is that the methods only work when you discipline your body to some extent.
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As if people struggling with obesity did not have enough to worry about, they now face a new health hazard. According to statistics from the US, overweight people appear more likely to die of swine flu.
Most of the people who have died from H1N1 swine flu have had an underlying health problem that weakened their ability to fight off the virus. Among the conditions recognised as increasing the risk from flu are hypertension, diabetes, chronic lung obstruction and coronary disease. Now it may be time to add obesity to the list.
Unpublished figures reported at a recent meeting of the US Centres for Disease Control and Prevention in Atlanta, Georgia, show that of 99 people who died in the early stages of the pandemic in the US, 45 per cent were obese. As only 26 per cent of US adults are obese, this suggests that obesity doubles the risk of getting seriously ill with swine flu.
The figures surprised most flu researchers. "In 40 years of studying flu, I have never heard anything about obesity," says virologist John Oxford of Barts and The London School of Medicine and Dentistry, University of London. Obesity specialists, however, say it fits with what they have learned in recent years.
The only study looking directly at flu and obesity was done in 2007 by Melinda Beck and colleagues at the University of North Carolina, Chapel Hill. It was already known that abdominal fat releases a continuous stream of chemicals that trigger inflammation, an immune response normally aimed at killing invading pathogens and infected cells. So Beck’s team wondered what effect this had on flu. They were especially interested, she says, because runaway inflammation, known as a "cytokine storm", is what kills most flu victims.
Beck and her team found that overfed, obese mice are nearly seven times as likely to die of ordinary flu as genetically identical lean mice (The Journal of Nutrition, vol 137, p 1236).
The researchers also measured immune chemicals in the mice’s blood. Prior to infection, the obese mice had much higher levels of a hormone called leptin than the normal mice. During the initial stages of infection, they had fewer virus-killing cells and chemicals.
Leptin is released by fat cells and, among other things, triggers immune reactions. Beck thinks that obese mice become desensitised to leptin, making their immune system slow to react. "Our experiments suggest the problem is the fat itself."
As their flu worsened, the obese mice did mount an immune response, but it was "too little too late", says Beck. It failed to get rid of the virus and eventually triggered a runaway immune response that escalated until it killed the mice - much as the cytokine storm does in people.
We don’t know if the same series of events happen in obese people with swine flu, Beck warns. But it is possible that, as in mice, obesity dampens our ability to fight flu by disrupting the immune response, says Jesse Roth, a diabetes specialist at Albert Einstein College of Medicine in New York. "The resting level of inflammation goes up in obesity," he says. He suspects that this disrupts the body’s immune response to viruses, making a lethal runaway reaction more likely.
During a flu pandemic, it is more important than ever to tackle obesity, Roth says. "It’s amazing how much obesity-related inflammation you can reverse with just a little diet and exercise." He says a daily half-hour walk and losing about 5 per cent of body weight if you are overweight is enough to reduce inflammation. " David Fedson, a former flu researcher at the University of Virginia in Charlottesville, has long proposed using drugs that damp down inflammation, such as statins, fibrates and glitazones, as an additional way of cutting deaths from flu. These drugs are normally prescribed for obesity-related disorders such as high cholesterol and insulin insensitivity. Drugs that damp down inflammation could offer an additional way of cutting deaths from flu
The new figures on obesity and swine flu strengthen the case for stockpiling the drugs, given that shortages of vaccine and antiviral drugs are likely, Fedson says. "These drugs are safe and cheap, but they are being ignored by pandemic planners."
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Various weight loss techniques are being used today to help individuals get rid of their excess fats in the shortest possible time without the stress. Modern society has opted for invasive methods of weight loss to get the desired results without having to spend months on ends for dieting and exercise. Aside from its cost, the risk involved in such a strategy may compromise one’s health.
A healthy way of achieve a fit and lean body without the risk and address your overall body needs is through the use of diet pills made from plants and herbs. Pharmaceutical companies today have utilized its capability to address the consumer’s needs to weight loss. If you aren’t convinced on the power herbal diet pills, then here are some facts about this treatment to show you what you can get out of it.
1. 100% Natural Ingredients - Risk Free
One of the advantages of using diet pills made from plants and herbs is its risk-free ingredients. It is carefully formulated to promote some of your body’s normal function to reduce excess fat without having to dose your body with chemicals that can do harm if left unchecked.
This method if perfect for individuals who show signs of allergy to synthetic compounds that make up many of medical diet pills available today. Those of low regenerative capabilities should make use of this herbal treatment method that risk their health on invasive techniques.
2. Total Effect
Another reason why many prefer to make use of herbal diet pills that other medical weight loss method is its overall effect in the human body. It is true that these products are geared towards some of your body’s functions to weight loss, but its effects may also have other health benefits as well.
For example, the Hoodia Gordonii diet pill is a well-known hunger suppressant to reduce food intake in between meals to promote weight loss. It is also a great treatment for those who suffer from excessive eating habits to control their food intake for a healthier lifestyle.
3. Cost-Effective
Weight loss has always been an expensive necessity; and no one is complaining since they are in need of a diet program in order to achieve the perfect and healthy body. Invasive treatment methods, such as cosmetic surgery and liposuction are expensive; and synthetic diet pills are also pricey as well.
Diet pills that make us of herbs and plants are cost-effective solution to this problem. You can get a month’s supply of a herbal diet product for as low as $100 - instead of spending thousands of dollars per session of medical treatment methods of today.
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If you’ve been paying close attention to the news lately, you might have seen this headline: Diet - not exercise - is the key to weight loss, according to a Loyola University Health System study.
But if you think that gives you an excuse to sit around all day, think again.
"The problem lies in the words ‘weight loss,’" eDiets Chief Fitness Pro Raphael Calzadilla says. "The goal should be to retain or increase muscle mass and lose body fat. This approach stimulates the metabolism and creates a healthy functioning system. Our society is too focused on the scale and not on a holistic approach to health and fitness."
As part of the study, researchers compared both the activity level and diet of African American women in metropolitan Chicago with those of women in rural Nigeria; the Chicago women weighed an average of 184 pounds while the Nigerian women averaged 127 pounds.
Researchers expected the slimmer Nigerian women to be more physically active than the other group, but both groups of women burned roughly the same number of calories through exercise. So what do the researchers attribute the weight difference to? In a word, diet.
In the study, Loyola nutritionist Amy Luke noted that the Nigerian diet was high in fibre and carbs but low in fat and protein. Conversely, the Chicago women ate a diet made up of highly processed foods and 40-45 percent fat. The study, however, doesn’t mention how many calories each group consumed.
Although diet may play a crucial role in weight loss, you should combine diet with a proven fitness program for the best results, according to Raphael. He explains how focusing on diet alone will help you lost weight - at the expense of muscle.
"For example, person A reduces calories and does not exercise," Raphael says. "They subsequently lose 15 pounds, but those 15 pounds might be water, fat and muscle. In addition, they’ve done nothing to increase their energy level and may even appear less firm."
And what about the person who diets and exercises regularly?
"Person B reduces calories to an appropriate amount and loses fat and water weight," he says. "However, this person also gains or retains muscle from exercising and increases their energy level as well. the key is removing ourselves from the term ‘weight loss’ and shifting our perspective to fat loss and muscle gain/retention."
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With the summer heat I’m constantly thinking of hydration. Water is crucial in the body and is very often the “forgotten nutrient.”
There are 6 Groups of Essential Nutrients
- Carbohydrates
- Fats & Oils
- Proteins
- Vitamins
- Minerals
- Water
These six nutrients are considered ESSENTIAL because our bodies need them to survive.
The first 3 (Carbohydrates, Fats & Oils, and Proteins) are energy providing nutrients. They are the only 3 that provide our body with calories, and are often referred to as macro nutrients since our bodies need them in large quantities to function properly.
Vitamins & Minerals are referred to as micro nutrients since our bodies need them in relatively small quantities (it doesn’t mean they’re less important!). These micro nutrients support many important bodily functions, and when deficiency occurs, consequences are seen.
The last one is water, and it is often forgotten as an essential nutrient. Your water intake is more than just the water you drink, but it also comes from places such as juice, soups, fruits and vegetables.
What role does fluid play in your body?
- Dissolves & transports substances throughout the body
- Accounts for blood volume
- Regulates body temperature
- Protects & lubricates our tissues
These roles are all incredibly important for good health, and also rather complex in nature!
How much water do you need?
- Intake is extremely individualized (athletes need more, and those in humid environments need more)
- DRI for adult men 19-50: 3.7 litres of total water day (food & liquids), or about 3.0 lifters of beverages
- DRI for adult women 19-50: 2.7 litres of total water (foods & liquids), or about 2.2 litres of beverages
- Athletes should replace every pound of weight loss from sweat with 16 ounces of liquids.
Is bottle water better than tap?
- Americans drink approximately 7.5 billion gallons of bottled water each year!
- There is no evidence that says bottled water is better.
- In fact a lot of bottled water may be tap water packaged.
- Some types of bottled water have minerals added. Check the label for sodium, some have quite a bit and if you need to watch your sodium intake beware!
- If you use your own filtration systems at home make sure to change the filter appropriately.
- If you drink out of a cooler at work, make sure it is cleaned once a month (run 1/2 gallon of white vinegar through it, and rinse with 5 gallons of water)
- For more information about tap water safety visit: www.epa.gov
- For more information on bottled water visit: www.bottledwater.org
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August 7th, 2009 in
Diet |
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