Quick tips for weight loss



Are you ready to shed the weight fast? The swelling is being placed in the way of feeling good about your body? Here are some valuable tips to lose and to inflate the scale is low. These diet tips are recommended only for short-term results fast and you should discuss with your doctor before incorporating them into your diet.

1. For rapid weight loss you want to avoid foods that cause swelling. Beans, for example, are very hard for your body to digest and can cause symptoms of swelling. The dairy can have a similar effect in people who do not tolerate dairy products like milk and cheese well. Just as importantly you want to avoid overloading the diet with salt. Most Americans consume about 5000 milligrams of sodium per day and while there is no recommended daily allowance for the product of the salt, most nutritionists recommend to draw the line around 2500 milligrams daily. Avoiding these foods will decrease the occurrence of swelling that can leave you feeling uncomfortable and fat.

2. Drink plenty of water each day. The additional water consumption actually helps flush your system and remove the swelling and toxins that accumulate in the body and create barriers to weight loss. Experts suggest that you consume 6 to 8 glasses of water a day but if you’re looking for quick results, you can increase that amount every day.

3. Cut carbs after lunch. Carbohydrates tend to stand on water and you keep the liquid to leave your stomach feeling bloated. For quick results consume carbohydrates for their lunch time. This means that you should not eat grains, bread, pasta, potatoes, corn or ningui type of refined carbohydrates such as pretzel, chips, cookies and sweets in the afternoon or evening.

Follow these recommendations and you lose the feeling bloated, weight loss of the experience quickly and be ready to show off your body more thin. Beginning today avoid foods that make you retain fluids, such as beans, salt and dairy if you are sensitive, increasing their productivity and cut their water carburetors later in the day. The results will come quickly.

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What is a Healthy Diet



A healthy diet is a healthy diet, whether you’re trying to gain weight, maintain your weight, lose a little or lose a lot. The only difference between these is the number of calories you take in. For that reason, we won’t discuss calorie requirements, but the way you should be spending or distributing those calories. We also won’t take into account any special diets for managing Type 2 diabetes or any other conditions or allergies.

A healthy diet is a balanced diet that includes all of the macronutrients (protein, carbs and healthy fats), allows for a good dose of vitamins and minerals and other micronutrients, keeps your blood sugar steady and leaves you feeling energetic, sated and happy.

The Macronutrients: How Much of Each Do You Need?

A lot of diet books and websites will prescribe a definite amount (in grams) of each of these nutrients. This can be complicated or confusing for those who don’t have time to count every gram of every food. It’s also a little misleading.

How many grams of protein, carbs or fat you need depends on your gender, age, activity level, whether you’re a bodybuilder or on a heavy weight training program, etcetera. There are places on the internet where you can find out how many grams of each are recommended for given groups. For the purposes of planning a healthy diet, though, it’s perfectly fine to go by this guideline: you should get about 40% of your calories from protein, 40% from carbs and 20% from healthy fats.

So, if you’ve determined that you need to take in 1800 calories to maintain your weight, you’ll want to spend 720 on protein, 720 on carbs and 360 on healthy fats. This ratio won’t change if your calorie needs are higher or lower, only the exact numbers will.

The Macronutrients: Where Should you get Them?

All proteins are not created equal; neither are all fats or carbs. The types of protein, carbs and fats you choose will have a huge impact on how nutritious your daily diet really is, and on whether you lose weight. You can take in 1200 calories of unhealthy foods and gain weight or take in 1600 calories of healthy foods and still lose weight.

Protein:

What is a healthy diet of lean protein? When choosing your protein sources, you should choose those that are low in saturated fat and have as few additives as possible. Cold-water fish and shellfish are not only great sources of protein; they are also low in saturated fat and have healthy doses of Omega-3 fatty acids. 300 calories worth of these is far healthier than 300 calories worth of ground beef, which is loaded with saturated fat and contains no healthy fats at all.

Legumes and some dairy products are the next best sources of protein. Black beans, split peas and soy beans are excellent examples of protein-rich legumes. Greek yogurt has twice the protein content of regular yogurt and often has far less sugar. Low-fat milk and low-fat cheeses are another good choice.

Eggs are a terrific source of protein. Egg whites are best if you have cholesterol issues. If you do want some yolk, try scrambling on yolk with three egg whites to get tons of protein without extra fat.

Meats should be the protein you choose last, as all of them contain saturated fat and some of them contain way too much of it. Lean cuts of beef, such as filet or London broil, should be chosen over a T-bone or rib eye or chuck roast. You should opt for chicken or turkey breast over a drumstick and all skin should be removed and fat drained on a paper towel before eating. You can cut the fat by as much as 40% just by draining the meat before putting it onto your plate.

Lunch meats should be avoided; they’re packed with additives, preservatives, sugar and sodium.

Protein powders are certainly acceptable, especially those made of soy or whey protein. They’re a great way to get a protein-rich meal when you’re in a hurry, or if you aren’t much of a breakfast eater. However, it’s important to read the labels before you buy. Many of these have just as much fat and sugar as a regular milkshake! Buy the purest formula you can, and whip up your own healthy shake with skim milk, fresh fruit, yogurt or many other healthy and tasty ingredients.

Carbohydrates:

What is a healthy diet when it comes to carbs? Carbohydrates are found in almost everything except meat. The chief sources for them though are grains and plant foods. The important thing when choosing carbs for a healthy diet is to choose fresh produce and whole grains for at least 80% of your carb intake. The rest of your carbs will likely come from sugar.

All grains are not created equal. Don’t be misled by product labels. You need whole grains in your diet, as they provide both soluble and insoluble fiber. Soluble fiber expands in your stomach, creating a feeling of fullness, slowing the rate that sugar is absorbed into your bloodstream and making you feel full faster and longer. Insoluble fiber is essential for speedy digestion and regularity.

Choose whole grain breads-the more dense they are, the better. Also opt for steel cut or whole grain hot and cold cereals without added sugar. It’s fine to add your own sugar, honey or other natural sweetener, but pre-sweetened foods usually have far too much.

Brown rice, quinoa and barley are other good grain choices. Avoid pasta; even whole grain pasta is very easy to overeat. White breads, white rice and white pasta should be avoided.

When choosing fruits and vegetables, variety is the key to covering all of your bases. Choose dark, vibrant colors, such as red peppers, orange sweet potatoes, dark green spinach and vibrant purple blackberries. You’ll get a wealth of antioxidants, phyto-nutrients and vitamins if you have a rainbow of produce in your fridge. Eat plenty of leafy greens, berries, citrus and fibrous fruits and veggies such as broccoli, apples and carrots.

Fats:

What is a healthy diet without fat? An extremely unhealthy diet. You absolutely must have fat in your diet. You need them to process and transport vitamins, nourish your skin and hair and even for proper brain function. For dieters, fats are also integral to feeling satisfied rather than hungry.

There is no place in your diet for trans-fats. These are hydrogenated oils such as lard, shortening or margarine. If it’s solid at room temperature, it is a trans-fat. Trans-fats are in most processed foods, fried foods and prepared bakery items.

Instead, choose butter spreads that contain no trans-fats. There are many good ones available if you must have that buttery taste on toast or veggies.

Do your cooking and make your dressings with canola oil or olive oil.

Excellent food sources of healthy fats are cold-water fish and shellfish, avocadoes, walnuts and raw almonds. These all contain unsaturated fat as well as health powerhouses Omega-3 and Omega-6.

What is a healthy diet? It’s a wide variety of colorful, flavorful, fresh foods. It’s easier and far more delicious than you may have thought.

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The Hormone Diet



What is the Hormone Diet?

The Hormone Diet aims to balance hormones, improve overall health, teach eating habits, and promote in weight loss. Naturopathic doctor and author Natasha Turner bases the Hormone Diet on the premise that hormones affect every aspect of weight gain and loss. Turner, author of the bestselling book The Hormone Diet, believes that hormones control food cravings as well as fat storage and burning. She says that hormonal imbalances can cause fatigue, memory loss, and ill health in addition to weight gain, and that up to 90 percent of all adults have hormone imbalances.

Dieters lose up to twelve pounds the first two weeks of the Hormone Diet. They then lose about two pounds a week during the six-week program.

You can participate in the Hormone Diet in a number of ways. You can use The Hormone Diet or the companion book The Super-Charged Hormone Diet to guide your diet or you can become a patient at Dr. Turner’s wellness boutique in Toronto.  (As the name suggests, The Super-Charged Hormone Diet is a speeded-up version of the Hormone Diet that takes only four weeks.) Another option is the Hormone Diet Bootcamp, which can bring the Hormone Diet to your workplace (or you can participate in the bootcamp at the Toronto clinic.)

The cost of the diet depends on how you choose to become involved. Some insurance may reimburse for certain of the naturopathic classes. You can buy detox and maintenance kits that cost about $200 each and include the supplements you need for steps 1 and 2 of the Hormone Diet.

How to Follow the Hormone Diet

The six-week Hormone Diet takes a three-step approach.

1. Renew and Revitalize. The first step starts with a two-week detoxification. During the detoxification you learn how different foods affect you and which you may be allergic to. You do not eat the foods that commonly cause allergies, inflammations, or migraines—foods like corn, refined sugars and grains, citrus fruits, and foods with additives.

2. Replenish Your Body and Balance Your Hormones. Step two focuses on which foods to eat and when to eat them. Foods to avoid include so-called ‘hormone-hindering’ foods such as farmed salmon, fish high in mercury, raisins, dates, and non-organic coffee and meat. Throughout the diet you avoid refined sugars and grains, foods with trans fats, corn, citrus fruit, processed meats, foods with nitrites and other additives, alcohol, and most artificial sweeteners.

Your diet consists of gluten-free grains, most vegetables (not corn), fruits (except citrus and canned and dried fruits), nuts, seeds, fish, organic meat, goat cheese, olives, flaxseed and canola oil, eggs, nondairy milk substitutes, soy products, and avocados. You take supplements, omega-3 fish oil, and cleansing formulas. Your supplements may change as you progress in the Hormone Diet.

Your might have a fruit smoothie for lunch and chicken, fish, or turkey and vegetables for lunch and dinner. Good snacks are goat milk cheese and almond protein bars. Lentil soup, three-bean salad, and chicken stir-fry fit with the Hormone Diet. The Hormone Diet includes simple recipes for such tasty dishes as Texas Chili, Vegetarian Chili, and Jamaican Chicken Curry.

You supplement your diet in the second step with multivitamins, vitamin D, calcium-magnesium, whey protein, and antioxidants. You need to drink at least eight glasses of water a day.

3. Restore Strength, Vigor and Balance. In step three you add exercise– yoga, hiking, biking, and aerobic and strength training—six days a week. The special Hormone Diet workout is a 30-minute workout that uses free weights.

A self-assessment helps you figure out which of your hormones are out of balance and how you can correct them. Correcting hormone imbalances may involve changes to your diet, behavior changes, exercise, better sleep, or stress reduction.

Benefits of the Hormone Diet

Unlike many fast weight loss diets, the Hormone Diet looks at lifestyle issues such as sleep, exercise, eating habits, and stress.  It makes the connection between hormonal health, weight loss, and overall health. It addresses inflammation as a cause of weight gain and health problems.

The nutrition and exercise programs are lifelong programs.

The Mediterranean-style low-carbohydrate, low-glycemic diet is basically a healthy one.

Dr. Turner is a medical doctor and the Hormone Diet has the endorsement of other medical doctors.

The Hormone Diet is for men and women and is consistent with a vegetarian lifestyle.

Concerns about the Hormone Diet

Registered dietitians are concerned about the amount of supplements the Hormone Diet requires. They say that supplements can interact with prescription medication and can be dangerous in the quantities used in this diet.

Traditional medical doctors believe that detoxification is not necessary because the liver and kidneys do that job, and can be dangerous. They say that detox diets can have serious side effects, including dehydration, anemia, low blood sugar, nausea, and fatigue. Detoxification may be particularly dangerous for people who have heart disease or diabetes.

The diet may be too low in carbohydrates for people who exercise regularly. In addition, it may cause the loss of muscle mass and negatively affect your metabolism—both of which make it harder for your body to burn calories.

Many authorities dispute the role of hormones in weight loss as presented in the Hormone Diet. They say that weight loss is more complicated than that and involves other factors in addition to hormones.

Check with Your Doctor

Because the Hormone Diet involves a period of detoxification and requires you to use so many supplements, it’s important to check with your doctor before you start it. Your healthcare provider can evaluate whether the diet is a good one for you, particularly in light of how the supplements may affect any health conditions you have or medications you take.

Keep in mind that you can consult with your physician if you have any questions or concerns while you are on the diet.

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What Are the Causes of Weight Gain



Weight gain is not only the result of overeating and under exercising. Medical researchers have uncovered a number of reasons people cannot control their weight, from stress to genetics. In this article we take a look at a few of the major reasons people gain weight.

Medications that Can Cause Weight Gain

Prescription medications can increase the appetite, slow down metabolism, change the way the body stores fat, and affect insulin levels—all of which can contribute to weight gain. Different medications have different effects on weight, and effects of the same medication can vary from individual to individual.

  • Coricosteroids (e.g., prednisone, cortisone, and hydrocortisone) are prescribed to treat a variety of conditions, including lupus, asthma, and rashes.
  • Cyproheptadine, which is prescribed to relieve allergies and related conditions;
  • Diabetes medications;
  • Anti-seizure medications;
  • High blood pressure medication;
  • Heartburn medication;
  • Lithium—an antimanic agent used in the treatment of bi-polar disorder;
  • Tranquilizers;
  • Antipsychotics (e.g. phenothiazine);
  • Other medications that increase fluid retention and cause edema; and
  • Anti-depressants. Certain anti-depressants are more likely to cause or contribute to weight gain than others.  Researchers estimate that anti-depressants cause weight gain in up to one-quarter of the people who take them.  Anti-depressants that may cause weight gain include SSRIs (selective serotonin reuptake inhibitors) such as lexapro, paxil, prozac, and zoloft.

Medical Conditions that Contribute to Weight Gain

Weight gain accompanies many different medical conditions:

  • Hypothyroidism is a deficiency of the thyroid hormone. A deficiency in this hormone depresses the metabolism, which in return causes weight gain.
  • Weight gain associated with Cushing’s syndrome is due to an excess of the hormone cortisol, which results in a build-up of fat in the upper back, abdomen, and face.
  • Certain heart and lung disorders involve fluid retention, which increases weight.
  • Polycystic ovary syndrome, which is an imbalance in a woman’s female sex hormones, can cause weight gain.
  • Sleep apnea, which affects hormone levels and interferes with sleep.
  • Leptin is a hormone that regulates weight; people may become overweight as a result of low leptin levels.
  • The hormone insulin does not work as it should in people who are insulin resistant, resulting in excessive accumulation of sugar in their bodies. Insulin resistance can result in weight gain, and can also lead to type II diabetes.
  • Some people eat more and thus gain weight when they are depressed in an attempt to relieve the depression.

Weight gain may be a symptom of an underlying condition that requires medical attention. Individuals who experience any of the following symptoms along with weight gain need to see their healthcare providers.

  • Constipation;
  • Hair loss;
  • Sensitivity to cold;
  • Swollen feet along with shortness of breath;
  • Changes in vision;
  • Uncontrollable hunger along with heart palpitations, tremors, and sweating; or
  • Excessive weight gain for no apparent reason.

Aging and Other Natural Events that Cause Weight Gain

Weight gain naturally accompanies a number of events in the normal life cycle of a human being. While not all people gain weight with age, many do, at least partly because their metabolisms slow down.

It is common for women to gain weight at puberty, during pregnancy, and at menopause. Gaining weight is part of maturing into adulthood. As boys and girls approach puberty their bodies change shape and become heavier.

What are the Causes of Weight Gain Related to Lifestyles?

As most people know, maintaining weight requires a balance between the calories that come in and the calories go out. Eating too much is most common cause of weight gain. A recent study by the World Health Organization concluded: “The main reason that obesity has risen sharply in the United States in recent decades is predominantly because of overeating.”

High carbohydrate and high fat diets contribute more to weight gain than do low carb/low fat diets. Highly processed food and junk food are high-calorie foods that have a direct relation to weight gain.

Studies show that inactivity and overweight are connected. While the exact nature of the connection between the two is still open to debate, a healthy diet combined with regular exercise is the most basic way to avoid becoming overweight or obese.

People may gain weight from moderate to excessive consumption of alcohol. Alcohol is a refined carbohydrate, like sugar and white flour—all of which add calories to any diet. Plus, for some people alcohol may raise blood sugar and insulin levels, two conditions that can play roles in weight gain.

Many people experience a temporary weight gain when they quit smoking. Often this is because they eat more to make up for lack of cigarettes. This type of weight gain usually passes once non-smoking becomes part of life.

Some people eat less when they are stressed and some eat more. Many are so consumed with their difficulties that they do not eat healthy meals. Stress eating or emotional eating is a common reaction to stress: people eat higher calorie foods in an effort to fill their emotional needs. Stress can also lead to inactivity, which can then lead to weight gain.

Believe it or not, a good night’s sleep is important to weight control. Lack of sleep causes a hormonal imbalance, which can translate into cravings for high calorie foods and an increase in body fat.

How Genetics Affect Weight

Because of genes over three-quarters of a person’s body composition is pre-programmed at the time of conception. Researchers are finding that some people have a genetic tendency to be overweight or obese. It seems that such people are less sensitive to the signals their bodies give off when they are full. As a result they keep eating–much more than they need to.

Medical researchers have identified genes that increase and decrease appetite.  They have also found that genes play a major role in a person’s metabolism. The rate at which the body converts nutrients into energy can vary as much as 20 percent from person to person.

People with a genetic predisposition to overweight typically cannot lose weight through standard diets and exercise.

Weight Gain: A Complex Topic

Medical researchers, dieticians, and nutritionists continue to study what causes weight gain. A lot is known about this important subject, but there is a lot we still do not understand.

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Gallbladder Disease



How Obesity Increases the Risks of Gallbladder Diseases (and Gallstones)

Gallstones and gall bladder disease are so prevalent that more than 25 million Americans have them and at least a million are diagnosed each year, according to a recent article from 2009. (1) According to all the information available, women are much more likely to develop gallstones and gall bladder disorders than men. Additionally, pregnancy, raised estrogen levels as well as risk factors from hormone replacement therapy make the chances of developing gall bladder disease or gallstones more likely. Another major cofactor for the development of gall bladder maladies is obesity.

Obesity is a condition that affects a very large number of people worldwide, in fact it is so prevalent that it has become an epidemic. (2) Obesity is defined as having a body mass index (BMI) greater than 30.0 kg/m2, while being overweight is a BMI between 25.0 kg/m2 and 29.9 kg/m2. (3) Obesity is just one of the more visible symptoms of a larger set of illnesses collectively called metabolic syndrome. (4) A person identified as suffering from metabolic syndrome is at high risk of developing seriously life-threatening illnesses such as cardiovascular disease, diabetes mellitus, disorders and cancers of the liver, stomach, bowels, kidneys, pancreas, gall bladder and other gastrointestinal tract issues. (5) Therefore, obesity is a serious condition that needs to be addressed as soon as possible with weight loss and diet change, as well as surgery if no other alternative is available. (6)

Obesity and gall bladder maladies

People who suffer from diabetes have a higher risk factor for developing gall bladder disorders and gallstones. Type 1 diabetes is genetic and develops early on in a person’s life, so it is not directly related to obesity, although staying at a normal body-weight certainly does improve the quality of life for someone suffering from this condition. (7) On the other hand, type 2 diabetes develops as a result of obesity, so it is important to remember that anyone can be afflicted with this condition. (8) One of the gall bladder’s many functions is the conversion of cholesterol into bile. Gallstones are usually formed by high concentrations of cholesterol that have become calcified, (9) so it is likely that sufferers of gallstones who are also diabetic have high cholesterol in their blood as well. (10) Cholesterol in the blood is regulated by insulin created in the pancreas. (11) A person with type 1 diabetes has a pancreas that cannot create insulin and a person with type 2 diabetes has so much insulin in their blood that the body becomes desensitized to its effects. (12) Thus, obesity, high cholesterol levels and insulin are all intricately related to the potential development of gallstones.

Obesity is also a risk factor because the cholesterol is produced by the liver. (13) If the liver is producing too much cholesterol, it is delivered into the gallbladder and converted into bile. (14) However, if there is too much cholesterol then the gallbladder cannot deal with the quantities and therefore becomes supersaturated with cholesterol. (15)

Rapid weight-loss and weight-gain is also one of the cofactors for gallbladder disorder. (16) The risk of gallstones increases by 12% after a lengthy calorie-restricted diet and the risk is a staggering 30% higher 12-18 months following gastric bypass surgery. (17) Those who go through bariatric surgery and other surgeries for dealing with obesity are also at a greater risk of getting gallstones. (18)

Metabolic syndrome and cholesterol

Gallstones and gall bladder issues are related not just to obesity, but to metabolic syndrome as a whole as well. (19) Obesity in the form of adipose tissue around the central part of the body is one of the highest correlating risk factors to gallbladder issues, as well as low HDL cholesterol, high triglycerides, high blood pressure and high blood sugar. (20) Additionally, it should be noted that cholesterol as a whole itself is not responsible for the risks of gallbladder stones, but it is that HDL cholesterol (often called “good” cholesterol) levels are too low, which causes the imbalance in the bloodstream producing too much insulin and leading to metabolic syndrome, obesity and gallstones as well.  (21)

Diet, obesity and gallstones

Even though it might make sense to conclude from all of this that an improper diet is a risk factor for developing gallstones, there has not been a study that showed a clear relationship between diet and gallstone formation. (22) This is not, however, to say that low-fiber, high-cholesterol diets and diets high in starchy foods have not been suggested as contributors to the possibility of gallstone formation. (23) There have also been some links showing that wine and whole-grain bread may decrease the risk of gallstones. (24)

As with any of the other disorders in the metabolic syndrome that are heavily related to obesity, it’s important to have a balanced diet that covers a broad range of foods, including protein, fat, carbohydrates, minerals, vitamins and other nutrients. Any imbalances in these foods can cause a number of problems that are all part of the metabolic syndrome and can contribute to obesity and gallstones. High blood sugar is also known to contribute to obesity and other related problems and if a person is eating a lot of refined carbohydrates and sweet food or drinks, you can make your blood sugar spike significantly causing too much insulin to be released from the pancreas. If cholesterol, insulin, triglycerides and any number of other of these substances get out of control in the bloodstream then they can all contribute their part to the obesity epidemic and the formation of gallstones.  A lack of fiber can also contribute to too many solids in the gastrointestinal tract, leading to accumulation of bile in the gallbladder and disorders. A healthy regime of exercise several times a week can also contribute to having a life free of gallstones.

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Weight Loss Exercises What Works



Without question, the best way to lose weight and keep it off is to combine a decreased calorie intake with an increased calorie burn. Dieting alone may help you to lose weight, but it will be slow, it will be pretty unpleasant and it will be temporary. It will also leave you thinner but flabby. Why?

Why Dieting Without Exercise Won’t Work

How many diet plans have you seen that promise to help you “lose weight without exercising”? How many thin people have you seen with unattractive figures, dull skin and limp hair? Crash or fad diets that promise to help you drop pounds without a drop of sweat are appealing to those who are “too busy” or “too out of shape” for weight loss exercise. We want a quick fix to a problem that took some time to develop. We want to lose weight without having to rearrange our schedules or get into a gym.

The problem is, though, that losing weight without exercise is actually slower than combining a moderate exercise program with a healthy diet. It will result in initial weight loss, but most of that will be water and muscle. Also, a diet that allows you to lose weight without exercising must be very low in calories and fat. You won’t be able to stay on it for very long and when you do jump ship, you’ll gain all of the weight back, plus more.

Wouldn’t you rather be able to eat more, stay satisfied, keep and even build lean muscle, reshape your body, stay energized and lose weight more quickly? Wouldn’t it be great to do all that and have a little ice cream, too? The way to do that is through a healthy diet and some effective weight loss exercises.

So Which Weight Loss Exercises Work?

There are literally thousands of exercise moves and we won’t discuss them here. You can find specific moves, with pictures and instructions, elsewhere. What you need first is an understanding of which weight loss exercise programs work and why. This way, you can select the moves or programs that are most appealing to you and that you know will work.

There are basically two types of exercise: cardio (also known as aerobic exercise) and strength training (also known as resistance training). You need both in order to lose weight without remaining flabby and fatigued. More importantly, you need them both for good health.

Ideally, you want to use both types of workout during your weight loss; exercise that burns fat and calories and builds up your cardiovascular system (cardio) and exercise that builds lean muscle, reshapes your body, builds bone strength and speeds up your metabolism (strength training).

This doesn’t mean you need to spend hours at the gym every week. The truth is, you don’t ever have to set foot inside a gym to get an excellent, effective workout. You also don’t need hours of exercise every week. New research shows that you can lose weight and build muscle just as effectively and just as quickly in as little as 20 minutes a day.

Cardio: Why and How to Do It

Anything that gets your heart and lungs pumping and your body moving is considered cardio. One of the great things about that is that you can start at any level. How much you get out of cardio is going to be extremely individual. A lot depends on the shape you’re in, how much you weigh (you burn calories per pound of weight) and the intensity of your workout.

The most important thing is to get moving and raise that heart rate and respiration. For someone who has been very sedentary, a walk around the block will be a workout. For a more active person, a run around the block is more like it. Believe it or not, the benefits will be almost equal. The runner may burn more calories, but the walker will see benefits almost as quickly, because of the work they’re demanding of their bodies.

So what kinds of cardio are best? That depends largely on you and the shape you’re in. If you’re extremely overweight or have back, ankle, knee or other joint problems, you want to do cardio that minimizes impact on the joints. Swimming, dancing, walking and cycling are all excellent choices. If you’re less overweight, have no breathing or heart problems and strong bones and joints, running, stair climbing, tennis and ball sports are good.

No matter which form of cardio you choose, start slowly and progress steadily. Always be looking for your next goal post. This will help you to keep losing weight and also protect you from injury.

When you’re ready to up the intensity, increase your distance or laps, up your speed, or add hand or ankle weights.

Strength Training: Why and How to Do It

Strength training is also known as weight training, but you don’t necessarily need weights to do it. What you’re really doing is weight bearing exercise. Weight bearing means using resistance or even the weight of your own body to provide resistance.

A push up is a weight training exercise. So is a pull up. No weight is needed other than your own. Resistance bands use tension instead of weight and are just as effective as a barbell or dumbbells.

Strength training builds lean muscle, which speeds up your metabolism, gives your body shape and definition, protects your back and joints from injury and even builds bone density.

Strength training is an essential part of your weight loss exercise program and you can get a great workout in just twenty minutes or less a day. Like cardio, it can be good or it can be better. One of the ways to maximize the effectiveness of your strength training is to use slow movement, known as the slow lift technique. By slowing the speed of a movement, such as a curl or a push up, you work the muscle harder, reach muscle fatigue faster and lessen the chance of injury from poor form or using momentum.

The Best of the Best Weight Loss Exercise: Interval Training

Hands down, the fastest way to get lean in the least amount of time is interval training. Interval training means alternating the intensity of your workout. It shakes up your metabolism, making it run faster than a steady workout. This effect lasts for hours after your workout is over. It also creates muscle confusion, keeping your muscles from becoming “used” to a workout and working less efficiently.

To incorporate interval training into your cardio, alternate two minutes of moderately paced work with one minute of intense work, then back again. Always begin and end with the slower pace. To use this principle in your strength training program, alternate two sets of weight training moves, like curls, with jumping jacks, running in place, or running on a treadmill.

You’ll be amazed at how much faster your weight loss will progress if you incorporate exercise into your plan. Not only will you lose weight faster and look better once you reach your goal, you’ll be able to eat more while you’re getting there.

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Weight Loss Drug Side Effects



Weight loss drug that is both weight loss tablets approved by FDA for the long term, this will give us a sense of comfort to consume its. So, you have to think twice about the risk that you will get if taking drugs.

Although not all of the weight loss drug has a negative impact.

But there are some studies have shown that Adipex-P, Desoxyn, Bontril and Ionamin are dangerous drugs to the body. People who have overactive thyroid gland should not consume those drugs. This also applies to people with high blood pressure and heart disease.

One story when I take Adipex-P, with these pills I lost my appetite but it takes an adjustment to not upset when taking these pills. Let’s talk about Adipex, which I have ever used for my weight loss drug plan. This pill contains of penthermine that have the same effect as when you are using amphetamines.

One of the bad side effects while taking of phentermine is affecting your nervous system. It is a way to help curb my appetite with this weight loss drug. Often feel very anxious as people will feel when they take certain kinds of stimulants. This usually happens in the beginning until your body adjusts to the intake of this pill.

That was the beginning weight loss stories of my life. And I am starting consult a doctor to ask all about my obesity. From the story made me to learn more about obesity where the doctor advised me to stop taking the weight loss drug of my diet plan.

There are many opinions if we take this pill can reduce body fat, without doing exercises in the gym.

These pills will suppress your appetite. But the thing to remember is that you should continue to eat according to your body weight. This makes us interested to using weight loss drug, but is this safety to you?

Of the various types of weight loss drugs work the majority of them hold our appetite. This is because we often eat more than the amount of food needed by our bodies. With a record you need to know how many calories you have burned in the body for metabolism. The body will be continues to work to burn fat even if we are not active.

Although all seems well, think about the risks of this weight loss drug, I encourage you to consult with your doctor first. If you must take the pill, then it must be in accordance with the diagnosis of the body or with the pill of FDA.

Why we’re should be take weight loss drug from FDA?

The FDA does not recommend prescription medications for weight loss programs; because this weight loss drug only as well as an aid when obese people to do diet and exercise in a safe zone. So, I conclude that there is no weight loss drug policies long term without a healthy diet and exercise.

According to myself experience and variety of sources that I read to learn, I feel safe when I consume the drugs according to health standards.

According to the FDA standards, weight loss drug just be use to the obesity people. The Body Mass Index standard is 30 and above. Here, there is an exception for people with the heart disease and high blood pressure. They are should be have BMI standard at 27 or above in their body to healthy. At least this is what I have read in the introduction of Xenical.

Xenical is one of the drugs that used to suppress appetite when we undergo a diet. This drug has been approving by the FDA in 1999 as a weight loss drug. Xenical is workings to reduce fat up to 30 percent of the body. But Xenical has negative side effects on the abs such as abdominal discomfort; that is causing of the intestinal cramps, bloating and diarrhea.

So that it is safe for you to live, once again consult your doctor; and ask for a prescription that is safe according to the diagnosis of your body. For proper weight loss that focuses on losing fat by taking a proper diet in appropriate time intervals. Weight loss drug is not a magic pill that could treat obesity you instantly.

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Dos as well as Donts for any Fibromyalgia Diet



Fibromyalgia is a disease condition which leads to tenderness and elevated sensitivity in the muscle tissue. It’s regarded as this kind of in the event that you will find Eleven from 18 point websites established that tend to be extra sensitive to pressure which in turn leads to discomfort.

What does Fibromyalgia Seem like?

Aside from the prevalent pain feeling, additional symptoms might create such as overwhelming fatigue, joint pains, poor sleep, focus issues, painful monthly periods (in women), inflamed extremities, xerostomia, and head ache. On some people, depressive disorders and anxiety may create. Thankfully, this does not consist of everybody that has the disease. Regrettably, no matter how much rest you receive, the signs and symptoms dont go away. These types of dreadful signs and symptoms are generally manifested within people with reasonable in order to serious Chronic Exhaustion Affliction as well.

What Causes the pain sensation?

The most important thing to know with this sickness would be that the problem is not only regarding the actual muscles. With this particular disease, there’s a deficiency in the discomfort signaling paths from the brain and the spinal cord. Due to this glitch, the pain felt by the individual is increased. Despite minor excitement, people caused with Fibromyalgia syndrome encounter severely increased pain.

Who Does Fibromyalgia syndrome Affect?

Are you aware that Fibromyalgia syndrome affects up to 4% of the people in this country? As well as worse, women are the typical sufferers. Currently, there is nevertheless no exact cause for the disease. Out of this, addititionally there is no recognized therapy that actually works for everyone. This really is the key reason why medical professionals only depend on an ideal Fibromyalgia diet to provide relief to the presenting the signs of the condition.

What’s the perfect diet for individuals suffering with Fibromyalgia syndrome?

That which you understand very first is the fact that there isn’t any standard diet for everyone and not everyone is assisted similarly. What we tend to be certain of although, is that diet performs an important role in the disease. Confused a lot? Do not be. This is due to the fact the disease condition is not a specific illness. Medical experts demonstrate that Fibromyalgia is really a sign complex.

Individuals obtain this sign complicated through varying reasons. Therefore, the result is that exactly what work for one person is not a guarantee it would work for that other. Diversity may be the trademark with regard to Fibromyalgia syndrome.

Even if there is no cure or even strategy to Fibromyalgia, numerous individuals attest that a wholesome as well as rigid diet assists relieve their symptoms significantly.

This is a listing of do’s as well as dont’s for any Fibromyalgia diet:

Find out more about “Light” Carbohydrates

Carbohydrates (that increase insulin levels) cause an increase in the actual symptoms of Fibromyalgia syndrome. Whereas if you stock up upon these types of light carbohydrates which includes several vegetables and fruit specifically strawberries, particularly, zucchini, bell pepper, mushrooms, and string beans, you’ll be able to help keep insulin levels from increasing.

Select “Healthy” Healthy proteins!

For people with the condition, it is strongly advised they eat protine sames which are lower in cholestrerol levels as well as fatty foods. Types of these food types tend to be: turkey breast, white chicken meat, egg-whites, soya hamburgers, sausages as well as hot dogs.

Avoid food that lead to fatigue.

A good example of food and drinks that cause exhaustion are the ones that contain caffeine such as soda pop, dark chocolate and occasional. Processed meals, toast meals, and people foods rich in preservatives also are recognized to case exhaustion.

Be cautious along with bad fats; choose the great body fat!

Individuals with Fibromyalgia syndrome ought to obtain their recommended fat through monounsaturated fats. These can end up being obtained from canola oil, essential olive oil, and through nut products.

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Zumba Music Playlist Will Lead You To More Fun



The Zumba music playlist will be a super collection of songs. It really can be sweat while keeping the party atmosphere alive. This is for those who have tried Zumba Fitness. It would be beautiful think to be refreshing and workout. Zumba music song beat so fast. It will bring us to a very unique experience. This is something that makes Zumba continues to attract and prefect.

Zumba music playlist can be your different experiences of workout.

If you are interested in trying Zumba at home then it is a good idea to get the Zumba Fitness DVD. Try it with a playlist with a song of your choice to start your experience in zumba fitness. It’s very good foundation, due it will take you to a better level.

There is several Zumba fitness DVDs to choose from. Make sure you find one that guides you through the basic instructions with easy to follow routines. You get the proper guidance to get started. It is important to get the right step, as this will help you in your future training. You can move on to more advanced series once you have passed the beginner stage. You would feel more Zumba as a game rather than an exhausting workout.

There is zumba music playlist in a different single mp3. It is available at the music stores. A special DVD also provide for you to update your personal playlist. Read the rest of the article below to find out more about what makes a good playlist.

It seems like we never talk about the origins of this zumba in the previous article. You can read that here. Basic of the Zumba inspired by Latin American music. While you will find that there is nothing foreign to you about this music playlist. This is because modern songs still combines the style of music and dance in this musical beats. You can find a list of hit songs featured in Zumba Music playlist that you want.

You have finished from the beginner level. You are ready to move on to more advanced training. Try other exercises. It will allow you to focus on targeted areas that you are looking for. For each workout Zumba you use comfortable clothing that allows you to feel comfortable moving. Use good shoes that do not make you slip on the floor as you move. Jangan lupa untuk menyiapkan banyak air dalam selama latihan Zumba Anda.

You could say Zumba is included in the Caribbean music. It is in the style of hip hop. The impact of the music will give edge Zumba class in keeping the hip and up to date. This could be the latest hip-hop single, old favorites for salsa or Latin dance music. Even it is tango and meringue. I’m sure you will be able to customize it to your Zumba routine.

Customizing your own Zumba Music Playlist

You maybe already have a few favorites Latin American music. You can use it for music playlist. Salsa is a favorite and easy to find that can be use for it. Here, you will find it to be a therapy. You can follow the songs that get into your mind. Shakira and Pitbull is a great example where you can find the songs at this time to use the Zumba dance.

Customize your experience by using it as playlist. You can like or seek the advice from your instructor. Rest assured you will be happy with your exercise classes more and more. You can do it at the fitness club where all the shaking and moving to music. Find the latest hit or a dance club track. It will continue to add Zumba music playlist as your favorite.

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Good Diets for Losing Weight



I think this is good diets for losing weight for you to be implementing in your life. Anyone who has successfully lost weight and keeps it, I’m sure they had made dietary changes. Remember, that all that goes into our mouths has an effect on our bodies. So do not think you can go eat by the foods high in fat and high in sugar is no have the bad risk for you.

If you’re doing to weight loss plan, you might think about cutting calories, or just cut the amount of food you eat. When you think about lose weight, you must burn more calories than we take. So it is logical for you to think that to lose weight, it is necessary to cut back on your calorie intake.

Diet plans healthy eating.

Many people prefer to cut calories, due it looks easier than doing exercise. Surely you will be able to lose weight by reducing your food rations. But, are you can keep it for a long time?

If you just cut calories alone may not be enough to lose all your weight. Why so? We try to calculate that one pound of fat equal to 3500 calories. That means if you want to lose just one pound of fat, you need to reduce your caloric intake to 3500 calories.

I guess never wrote about it, because in general someone just take in between 1500-2500 calories per day. That means you’ll need to not eat for days just to lose one pound of fat. It hurts and that is not good diets for losing weight. Every day our bodies are providing the fuel needed to make it work properly.

So, if you cut back on your daily calorie intake is less than that needed by your body, I can make sure that your body is in the category of hunger. In fact, your body continues to expend energy. This will make your metabolism slows down and you will not lose weight, because your body will continue to be fat reserves. And not burning them.

So, I mean if you can do the low calorie diet, you will only lose your body fat and not muscle. I guess you do not want your body like a ball of silicone without content. Because without muscle means less agile and effortless to move.

Do not be obsesses with calories

This is true for women who are needs good diets for losing weight. Counting is very time consuming and complicated. This is a great point if the food has calorie labels in each wrapper. However, beware when you eat at a restaurant or fast food; you do not know how many calories you consume.

So make it a habit to choose foods that have been proven calorie level. This is true meal plans losing weight. You will not know how many calories are in the foods you eat. With all these problems, keep track of how many calories you eat can be very challenging. And this is what makes you indirectly be obsesses by calories.

Doing good diets for losing weight in the modern era is not difficult. The modern of technology will be allows you to measure how much calories in your body. There are applications that you can apply in your gadget for it. Do not be afraid for that.

So what’s the solution?

If you want good diets for losing weight, you need to combine it with proper exercise to maximize results. If you combine it with exercise, then you will not fail in these cases. But you must have a strong will to do it.

This will allow you to plan a better diet. And you will have a comfortable feeling because you do not have to worry about how many calories you eat. Counting calories is just a tool to help you to go on a diet.

Although it is also important to balance the calories you eat with the calories you burn. But you do not need to obsess about food by counting every calorie. It would be more useful if you focus on foods that are good for health. You can make small changes in the habits of good diets for losing weight.

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