Caloric Math and Weight Loss Success

The problem with restricting your calories too much is the fact that it slows down your metabolism and in doing so it makes it all the more difficult to sustain weight loss.

This is one of the reasons why it is suggested that you don’t reduce your calories by an excessive amount on a daily basis if you want to keep reducing weight over the long-term.

On the other hand when you have excess calories over and above the energy needs of your body then these calories will be stored as fat.

You can see by the last two sentences that it is crucially important for you to get your calorie intake levels correct if you are to lose weight.

Your daily calorie requirement depends on a number of different factors including your weight, your age, gender and your lifestyle as a more active person will need more calories due to the fact that they will be burning more in the course of the day.

On average every pound of your body weight represents approximately 3500 calories.  Based on this average, to lose 1 pound you will need to reduce your calorie intake by 3500 calories.
On diet alone, you can see how it won’t be possible to lose a pound a day unless of course you already have a considerable calorie intake and the reduction will still leave you with sufficient food and nutrition to remain healthy.

Supplements can certainly help to make up for any nutrition deficiencies a lot of the time.

By reducing your calories by only 100 calories per day over the course of the year you would have consumed 36,500 less calories and that converts to a weight reduction of almost 10 1/2 pounds.

That is an easily accomplished weight reduction with very little change to your lifestyle and habits.

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Are You Ready to Succeed at Weght Loss

Losing weight can be compared in a lot of cases to somebody trying to give up smoking particularly for a person who has been overweight for a long time and who has had bad eating habits for much of their life.

Like smoking, over eating is a habit that is quite difficult to break for the majority of people.

It is for this reason why many people spend the majority of their life going from one weight-loss program to another in the search for the Magic answer that will get them in the shape that they desire.

Once again by likening this to giving up smoking, a person who is trying to lose weight will have a considerably better chance of success if they have made up their mind completely that this is what they want.

If you start a weight-loss program without the intention of following through to the ultimate outcome then the doubt that is always in the back of your mind will make it so much easier for you to fail.

For many people it is more about what goes on in the mind than what they are putting into their stomach and you might have to deal with these issues first before you have any opportunity to lose weight and get in shape.

Mind power is a very powerful thing that can work for or against you and by eliminating habits from your life you will be retraining your mind to accept the new lifestyle as your natural state whereby you will be able to maintain a good healthy body weight for the long-term.

We do most things in life subconsciously including good and bad habits and by turning those bad habits into positive lifestyle changes your bodyweight won’t be something that is constantly the focus of your life.

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Small Changes Can Make a Big Difference in Weight Control

If there’s one thing that you need to understand it’s the fact that changing your diet to a better more balanced one that will help you to lose weight and eventually live longer doesn’t have to be a struggle.

It takes most people years to get to the stage of being obese, and even to the stage where they are carrying just a little too much body weight so you can’t expect to reverse any long term habits overnight.

Even making a few small changes to your diet can have a dramatic effect on your weight when viewed over a longer period of time.

Just the reduction of a hundred or so calories a day will amount to a very large reduction in calories over the term of one year and that will also amount to a sizeable decrease in body fat.

This can be done by simply removing a small portion of the amount of food you consume with each meal.

If you find that this is causing more than normal hunger then have a glass of water a half hour or so before each meal and you will be less inclined to feel like you require more food.

You can replace a similar quantity of low value food with good food and this will also reduce hunger and will help to lose weight.

By doing it in this manner you will find that you will begin to enjoy the ‘new’ foods in your diet just as you learnt to enjoy the poor foods that you have been eating up to this stage of your life.

Many people find it hard to accept that they will be able to get the same enjoyment out of the food that they know they should be eating but that is only because they have been accustomed to the tastes of the food they eat at the current time.

A good example of this is the reaction people have to drinking a cup of tea with sugar in it after they have stopped having sugar for a while. Most people find it difficult to drink as it seems too sweet after having been without it for some time.

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We are Different from Animals When it Comes to Weight

While we can’t compare ourselves with animals we can begin to understand eating habits and the reason why humans become over weight.

Consider how many animals you will see that are over weight. In the wild you wouldn’t find any and it is not because of a lack of food - although that certainly will cause a wild animal to be under weight.

No; even where there is abundance of food animals in the wild don’t get obese like humans do and it is not because of their metabolism or digestive systems.
It is because they are eating the correct foods that nature designed their systems to eat to ensure that they are getting the correct nutrition to maintain good health and obesity certainly isn’t a good healthy state to be in.

I doubt you will find any animals that are obese other than those that we keep as pets and that is because humans not only eat the wrong foods themselves but they also feed their pets the wrong foods.

We feed our pet’s processed pet food that has all sorts of colors, additives and other rubbish that they were never designed to have.
And the result of feeding them a poor diet is the high and ever increasing incidence of diabetes in domestic animals.

We are not only making ourselves sick with poor food choices but we are also reducing the chances our pets have of living long and healthy lives.

Just like the food we buy for ourselves, the food we buy for our pets is often determined by the quality of the marketing campaigns that promote those foods.

So the only living beings that seem to make the wrong choices in food consumption are humans and we are supposed to be the most intelligent!

And the only other living beings that are affected by poor food consumption are pets because they have to rely on the poor decisions that are made by humans.

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Sleep and Weight Loss

Many people don’t realize that a lack of sleep can have a detrimental effect on your weight.

When you are constantly over tired your energy levels are naturally lacking and the first thing that most people do to boost their energy levels is to eat more food.

Naturally eating more food is going to cause you to increase weight and the digestion of the food will burn up even more energy so you get into a vicious circle of tiredness eating and more tiredness.

The constant tiredness also affects the way that your body functions where it becomes less efficient and in doing so you will tend to store more fat and gain weight.

Simply getting a bit more sleep at regular times at night can boost your energy levels and in doing so reduce your dependence upon food for energy and help you to lose weight without having to go on any diets.

If there are no alternatives to your lack of sleep due to circumstances in your life then you need to concentrate on increasing your intake of water as this will help you to get more energy and make you feel less hungry due to your tiredness.

Shift workers in particular have a difficult time in maintaining their weight because not only are they getting a lack of sleep but they will also be sleeping at various different times of the day and night and that affects your eating habits and your digestion.

Long-term lack of sleep will result in the body storing additional fat so it is essential to do all you can where possible to get a regular night’s sleep at reasonable hours to maintain good health and a reasonable body fat percentage.

Obviously taking this to the other extreme where you are sleeping all hours of the day and not getting any exercise will also cause you to retain more body fat and increase weight.

Once again lifestyle has a huge bearing on whether you are at your optimum body weight or not.

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Set Goals for Weight Loss Success

Most successful people find that setting goals is one of the most important parts of achieving those goals and this applies to almost everything in life including your ability to be successful with weight loss.

What you do have to realize however is these goals need to be realistic and you need to believe that you can achieve them or you will be starting off on the wrong foot and failure will be imminent.

To make your goal achievable you need to look at it over an extended period of time rather than believing that you can lose 15 pounds in a couple of weeks.

While this might be possible it is certainly a lot harder to achieve than to expect to lose that weight over the course of several months.

Keeping a diary helps a lot of people to achieve their goals as it helps to enforce the actions that are required to meet those goals on a daily basis.

In your diary you can record your body weight, the foods you’ve been eating, any supplements you have been taking and the results that you have been getting from these actions.

This helps you to readjust your goals and make changes to your fitness and nutrition as things change in the course of your weight loss program.

Within your major goal you should also have short-term goals and once again these need to be realistic to keep you motivated.

These short-term goals will change from time to time as during the course of your weight loss program you will probably find that progress accelerates after certain stages of your plan.

Sometimes you will also plateau for a while where your weight loss will tend to slow down and by having a diary you will be able to look at those areas that you might be able to change to get over that plateau and continue to progress.

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Healthy Diet Includes Eggs

This is such a broad subject that it is impossible to answer it in any one article.

To create a healthy, balanced diet menu, it may be good to focus on individual food items first and determining whether they are a good candidate to be included.

This time we will focus our attention on eggs.

Eggs Nutritional Value  

People love them and people hate them. They have been praised and maligned and praised again. Some experts say egg must be a part of any healthy diet.
Others would ban them altogether.

You will probably agree that this is quite confusing. Who is right? Is it the chicken farmer and the egg industry or the doctors who believe that no cholesterol in food is the best choice?

We are not making any rash judgments. The jury is still at least partially out. Some studies of free range chicken eggs seem to point out that along with the cholesterol inside the eggs there are compounds to neutralize it.

The issue of how chicken are raised, fed and their living environment is a matter that needs to be dealt with elsewhere.

The point on which all experts agree is that eggs contain a variety of indispensable nutrients. So the only issue with eggs seems to be that they contain some cholesterol.

 Eggs have a lot of cholesterol, so for a long time it was considered unhealthy to eat too many. However, advice is changing on this as more research comes out. To my knowledge, no evidence shows that eggs are in any way harmful to our health. In fact, some studies show an improvement in blood lipids from eating eggs. It seems that this high-cholesterol food raises our "good" cholesterol rather than the "bad

But cholesterol is absolutely necessary for the body. That there are at least two kinds of cholesterol one good and one bad is becoming quite well known now. A new school of thought on cholesterol says that if the body has no intake of cholesterol it will manufacture it.

It seems that no definitive conclusion about eggs being healthy or not has been reached by science because of the controversial cholesterol issue. Otherwise, from a nutritional point of view eggs are a super food fit for any balanced diet menu.

Unless you are a vegetarian or have other moral objections to eating eggs you may want to consider including them sparingly in your diet plan.

Authored by http://healthydietweightloss.org

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Here is a psycologist’s view of "Obesity And Discrimination"

‘Hey, look! The fat lady is trying to lose weight!’

This remark changed my life.

As I crunched along the gravel path that loops around the park near my downtown apartment I took in the scenery, couples picnicking on the lush grass, goofy Labradors bounding after sticks thrown by their owners, proud young parents pushing baby strollers. It was a perfect spring day! Until I rounded the first corner of the park: ‘Hey, look! The fat lady is trying to lose weight!’ Jarred by the loud remark, I came to stop and spotted the source, about fifty feet away was a group of young boys carrying skateboards. Dozens of retorts raced through my mind.

‘They’re just kids,’ I finally told myself, and kept walking. Once my anger wore off, a flood of forgotten feelings came rushing back to me, the persistent taunts from schoolmates and the ongoing loneliness I felt as an overweight child. I have struggled with my weight my entire life. Once I hit puberty I ballooned to 275 pounds. At 5′4′, I was considered what I now know is morbidly obese. During my adult years I managed to keep my weight just under 200 pounds, but only with extreme measures like diet pills, and weeks of nothing but protein shakes. I exercised regularly, though it was often difficult because of persistent fatigue. It was at this point in my life the cruel remark affected me so deeply.

Heading home, I vowed to learn more about obesity discrimination. What is being done to educate the public? What are the consequences of being obese in today’s society? I also vowed to become healthy, to stop focusing on society’s approval or disapproval of my weight and start focusing on my well-being.

During my research I uncovered shocking statistics. Studies in the International Journal of Obesity report that weight discrimination, especially against women, is increasing in U.S. society and in some cases is even more prevalent than rates of discrimination based on gender and race. Reported discrimination based on weight has increased 66 percent in the past decade, up from about to 12 percent of U.S. adults. (About 17 percent of men and 9 percent of women reported race discrimination.)

Among severely obese people, about 28 percent of men and 45 percent of women said they have experienced discrimination because of their weight.

There are two types of weight discrimination: institutional and interpersonal. Institutional discrimination involves healthcare, education, and workplace situations. I personally experienced this when I was denied individual health insurance by a well-known provider because of my ‘height/weight variation.’ The web site cswd.org reports that workers who are heavier than average are paid $1.25 less an hour. Over a 40-year career, they will earn up to $100,000 less before taxes than their thinner counterparts (Baum, 2004).

Interpersonal discrimination is what I experienced that day in the park.

‘Weight discrimination is a very serious social problem that we need to pay attention to,’ says Rebecca Puhl of the Rudd Center for Food Policy and Obesity at Yale University. Puhl believes weight discrimination will not decrease until attitudes change and laws begin addressing it.

No federal laws against weight discrimination exist. Michigan is currently the only state with an anti-size discrimination law on its books, though the Massachusetts Legislature held hearings last month on a proposed law. San Francisco joined Washington, D.C., and Santa Cruz, Cal., as the only cities with bans on weight discrimination.

Like so many suffering from obesity, I had an undiagnosed health condition. I now know I have Polycystic Ovarian Syndrome (PCOS), a metabolic disorder that affects women. PCOS causes weight gain and a myriad of other symptoms: unwanted facial hair, irregular periods, depression, and even infertility. I’ve learned to eat in a way that stabilizes my blood sugar (imbalances in insulin are the root cause of the disorder), take the right combination of vitamins and supplements, and have joined numerous online support groups for PCOS sufferers. I am now a healthy 145 pounds.

I urge anyone who is obese to diligently research common underlying causes: pre-diabetes, metabolic syndrome/syndrome X, insulin resistance, hypothyroidism, and subclinical hypothyroidism.

There are many advocacy groups fighting to end weight discrimination like The Council on Size and Weight Discrimination, and the National Association to Advance Fat Acceptance.

By: Dr. Andrea Lee

Article Directory: http://www.articledashboard.com

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Hi everyone. I don’t like to go with duplicate content but the material here is too important not share with you. It comes straight from the Food and Drug Administartion. You must resist the untested and possibilby harmful supplements touted as weight loss miracles. they may in fact be effective but far too often at considerable risk to the people who use them. Remember Phen Phen. So Please stay away from these. you can and will lose weight the right way this year. You eat a little less and move a little more. Start that now with taking an invigorating calorie burning  brisk walk as far away from these products as you possibly can no matter how tempting what they promise is. It is definitely not worth the risks to your health.

FDA Expands it’s deadly  Serious Warning to weight loss product consumers concerning a large number of Tainted Weight Loss Pills

FDA Warns Consumers: Tainted Weight Loss Pills
 Increases list of products; Agency seeks recalls

The FDA is expanding its nationwide alert to us about tainted weight loss pills that contain undeclared, active pharmaceutical ingredients. In December 2008, FDA warned consumers not to purchase or consume twenty eight  products marketed for weight loss. Since that time, FDA analysis has identified forty one more weight loss products that may put consumers’ health at risk. The FDA is not an agency that takes this kind of warning lightly. They issue this sort of advisory only when they are convinced that the danger posed by the products are without doubt  not worth the benefits they claim to offer in other words extremely dangerous to you.

The  list of products that are considered dangerous enough to issue a warning to you:

An  analysis found undeclared active pharmaceutical ingredients in these products include sibutramine ,a controlled substance,  rimonabant ,a drug not approved for marketing in the USA, phenytoin ,an anti-seizure medication, phenolphthalein, a solution used in chemical experiments and a suspected cancer causing agent and bumetanide ,a diuretic. Some of the amounts of active pharmaceutical ingredients far exceeded the FDA-recommended levels, puttingthe public’s health at serious risk.

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Guest writer here today  Liz is traveling

Losing weight somehow never seems to be a fast process as compared to the quick manner of gaining pounds! If only there were miraculous ways to lose weight fast! Well, we all do expect a miracle for many such issues. But then natural weight loss is something that is recommended by experts everywhere! A healthy diet and regular exercise are just the basics of weight control. But there are many other ideas you can include in your daily life to lose weight fast. Healthy habits will surely put you on the right path. But then, Rome was not built in a day! Let’s take a quick look at some basic ways to lose weight quickly!

Ways to lose weight fast: Weight loss is a weighty issue and needs to be dealt with care. You need to consult your doctor before you opt for weight loss programs. If you aim for quick weight loss, you need not starve yourself. Rather, include these various ways (and be consistent) in your everyday routine to lose weight fast.

Skip the desserts
We all love celebrating birthdays and occasions with scrumptious desserts. In that case, stick only to the occasion. Avoid binging on desserts for the sheer temptation! This will help you indulge in an occasional dessert without really feeling guilty!

Include soups and salads
A healthy diet will help you to maintain your weight. However, you must have faced many occasions where you may have gone dining with friends or family. Here’s a little secret to avoid adding to the bulge. Begin with a soup as a starter. This curbs the hunger and also the urge to stuff yourself with food. A broth and salad can help you to keep your stomach full yet eat other food items present and avoid overindulgence!

Eat 4-5 small meals
Forget the heavy luncheons and dinners. Have small meals around 4-5 times in a day. Breakfast is the most important meal. A balanced lunch and dinner in measured proportions with healthy snacks in between will help curb the craving for food. It will also keep you feeling active during the day.

Carry fruits for those hunger pangs
There are times when we may feel stressed at work and crave for that bar of chocolate or packet of chips. Having a stock of fresh fruits in your bag can help you tackle those odd moments. Including fruits in your diet will benefit you in many ways. You can even opt for fresh fruit juice to refresh yourself during the day.

Exercise daily
Exercise is the obvious solution for all weight-related issues. There are many people who crib about not being able to join gyms. Well, did you know about the various ways of burning fat even at home? A home exercise routine that includes a fat-burning workout on an everyday basis will help you to lose weight quickly.

Eat home-cooked meals
We all love to eat out in style. But did you know you tend to put on more calories by eating meals at restaurants? Well, not only do we tend to choose foods rich in calories but also tend to eat larger portions. Keep your entire fine dining plans for the weekend. This will help you to maintain a routine and subsequently, lose weight faster.

Treat yourself occasionally
If you want to lose weight fast, it does not mean you have to punish yourself. Treating yourself regularly with friends will maintain a healthy balance in life. It will also curb your craving for desserts and sweets. An occasional treat will keep your mind happy and you won’t have that sinking feeling every time you pass the sweetshop!

These are some of the best ways to lose weight and this can be possible if you stick to this routine on an everyday basis. With consistency and discipline, you will surely achieve your target and resolve these weighty issues!

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Don’t Set Weight Loss Goals Casually

That is unless they don’t really matter to you.  It’s hard to talk in original terms when it comes to weight loss and goal setting or on either subject on it’s own. There is much wisdom out there on each of these individually and as they relate to one another. So this entry to my  Finally, A Thinner You blog and website is a brief reminder on how to put the nebulous science of goal setting to good use in the very important part of your life of proper weight loss and weight management for good health.

Here are the elements necessary to the setting of a goal you really want to achieve :

• Practicality. Make your goal real. By now you are likely to know you will not succeed at losing 20 pounds this month. However, it’s entirely possible to lose 10 not easy but doable. So you can go to or avoid the Fat Loss 4 Idiots click see what they have to say it’s so popular and so impractical promising 11 pounds lost in 9 days. It isn’t going to happen.
• Specificity.  You really have someplace to get to in your weight loss effort. So set your heart’s and mind’s GPS for that place. 30 lbs fine put it in there. Write it down.
• Emotionality. You are overweight then you don’t need to be told how emotional this is for you. There are plenty to of emotional issues to hang your weight loss goals on. Think back on the times that would have been better for you at a weight you were happy with. Use the emotions of those moments to drive you.
• Measurable and Reviewable. These work in tandem and your goals have to have both revisited often. Not every day but several times a day. Distraction and excuses are only a short distance away if you aren’t willing to hold your own feet to the fire.
• Accountability. This is the written record of your effort. Don’t use it to abuse yourself instead use it to keep yourself on track above all be honest here. I had a client who stop recording in her food diary when she went off course. No you must record all of it. the good the bad and the ugly. The accountable part is where you record your assessment and recommitment in the event a of a slip.
• Time Sensitivity. You don’t want to lose weight this year. You want to lose 10, 20, 30  lbs by a date specific. Then break it down to do that. I will have to lose 2 lbs a week or 3 lbs a week whatever it is reduce it to that kind of chunk. Now do the things that must be done each day one day at a time to achieve these smaller very time specific weight losses.

The small manageable weight loss week to week adds up to success or I guess you could do what you have always done. You can swear to lose at a rate of 5 lbs a week until your down that 30 lbs. In that case. I’ll see you next year same time same place only you’ll be no thinner and probably you’ll be heavier.

 If you set your goals according to the formula above you will lose weight fast enough and still in a healthy manner.

Again remember to be realistic,accountable,measurable,emotional in setting any goals you might have.

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I received the message below in an e mail from Dr. Al Sears. I have thought for a long time that dr sears was on to something with his PACE exercise program. I think it is effective for those who have reached their middle years and are finding it very hard to take off weight doing the  things they used to do.

-From Royal Palm Beach Florida Dr. Sears writes-

 " Losing weight is probably at the forefront of your mind this time of year. So here’s a “doctor-recommended” resolution for you to take into the New Year: work out less and eat more.

I’m not kidding. One of the discoveries I’ve made in my years of working with people on fitness and weight loss is what I believe to be the nature of “true” exercise—short bursts of high-intensity workouts.

The reason’s simple: your body wasn’t designed for long, repetitive exercise. What your physiology really evolved to handle is short, intense periods of exertion, followed by rest.

Think about it: is there any circumstance you can picture that would have led our ancestors—early caveman—to run seven miles three days a week or isolate their biceps and work them until they couldn’t lift a one-pound rock?

I can’t think of one.

Same goes for diet. There’s a right way and a wrong way. The bulk of the calories in the pre-agricultural diet came from lean, wild-caught meats, fat from the kill, and above-ground edibles, including fruits, vegetables, nuts, and seeds.

This is what you were meant to survive on. Millions of years of evolution created a digestive system optimally suited to processing protein and fat.

What’s more, if you over-consume protein, your native physiology interprets it as “the hunting is good” and starts to shed excess fat stores, since they’re then seen as inefficient drags on speed and energy levels by the body.

Modern medicine is finally waking up to the health benefits of this approach. Diabetes experts just this year found that high-protein dieting really does lead to lower fat stores and more lean muscle. They’re looking at it as a way to prevent or even reverse the effects of diabetes.1

Another study published late last year found the same thing: the authors concluded that low-carb dieting promotes weight loss, brings soluble fat levels in the blood into balance, and “can be simply incorporated into a person’s lifestyle.”2

The most up-to-date research on high-intensity, low-duration workouts also supports my point about exercise.3

Scientists at McMaster University in Canada took 20 healthy men and women with an average age of 23 and put them on a weekly workout schedule using stationary bikes. Some exercised five days a week, doing 40 to 60 minutes of moderate-intensity cycling. Others did four to six sets of 30-second sprints on the cycle, allowing 4.5 minutes of recovery time between sets; their total exercise time was about 15 to 25 minutes—for only three days a week.

After six weeks, the researchers found that the intense sprint interval training improved the structure and function of arteries just as much as traditional, longer endurance exercise—without all the wear and tear.

Some of my favorite workouts are done on stationary bikes. Whether you chose a standard bike or a recumbent bike, they’re both great for working the larger muscles groups like the gluteus, quadriceps, and the muscles of the lower back.

This kind of workout puts less pressure on your joints and improves your posture. Below is an example of a workout on a stationary bike for people who feel out of shape:

Warm-up Set 1 Set 2
 

Exertion Recovery Exertion Recovery
2min.’s 2 min.’s 2 min.’s 2 min.’s 2 min.’s
 
Set 3 Set 4 Set 5
Exertion Recovery Exertion Recovery Exertion Recovery
90sec. 2min.’s 60sec. 2min.’s 60sec. 2min.’s

Your total workout time is under 10 minutes, with the whole workout taking only 20 minutes. Remember to slightly increase the intensity of each set as you progress through the routine. You can do this by ramping up the resistance on the bike you’re using.

So start eating more protein—ideally from grass-fed, organic, or wild caught meats—and go for shorter, high-intensity workouts.

I guarantee you’ll find yourself enjoying your meals and looking and feeling better for a happier and healthier 2009.

Best wishes for the New Year from all of us here at the Center for Health and Wellness.

To Your Good Health,

Al Sears, MD"

I think that those of you who are frustrated by doing what you think you should be doing and still not losing weight should think hard about giving this approach a chance but since it involves considerably harder exertion than you may be used to think about a consult with your M.D.

A note here I have provided banner and button  links on this page to take you to  products I am getting some positive feedback on . They are:

Bodylastics a great inexpensive portable band workout sysytem. It gives you all you need to achieve afull body workout.

Dr Siegal’s Cookie Diet for weight loss. The Doctor’s propritary formula seems to have just the right ingredients for several of my clients to have restarted their weight loss.

Finally there is a link to Protandim,

prominently featured on ABC’s PrimeTime Live, NBC’s Today Show, PBS’s Healing Quest, as well as several books by renowned authors like Sanjay Gupta and Dr. Don Colbert.

More importantly, Protandim is patented and you have direct access to the manufacturer. Protandim is often compared to conventional antioxidants, but Protandim is thousands of times more effective than antioxidant supplements. What makes Protandim different is its unique patented formula of phytonutrients that signal the body’s genes to produce its own antioxidant enzymes.

Here is a link to carbTrack a great tool for low carb dieters. I use carbtrack myself.

1. Brehm BJ, D’Alessio DA. “Benefits of high-protein weight loss diets: enough evidence for practice?” Current Opinions in Endocrinology, Diabetes, and Obesity. 2008. 15(5):416-21.
2. Thomas DE, Elliott EJ. “Low glycaemic index or low glycaemic load diets for overweight and obesity.” The Cochrane Database of Systematic Reviews. 2007. (3):CD005105.
3. Rakobowchuk M et al. “Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans.” American Journal of Physiology: Regulatory, Integrative, and Comparative Physiology. 2008.295(1):R236-42.

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Workouts Seen to Curb Appetite Hormones Aid in Weight Loss
 
 
 
 Aerobic exercise is better than non-aerobic activities at suppressing appetite, according to a U.K. study.

The research involved 11 male university students who participated in three types of sessions. In one, they ran for 60 minutes on a treadmill and then rested for seven hours. In another, they did 90 minutes of weight lifting and then rested for 6.5 hours. In the third session, they did no exercise.

The participants received two meals during each session and also reported their hunger levels at various points during each session. The researchers measured the students’ levels of two major appetite hormones: ghrelin (which stimulates appetite) and peptide YY (which suppresses appetite).

During the treadmill session (aerobic exercise), ghrelin levels dropped and peptide YY levels increased, indicating that the hormones were suppressing appetite. During the weightlifting (non-aerobic) session, ghrelin levels decreased, but there was no significant change in peptide YY levels. The appetite hormone effects of both types of exercise lasted for a few hours.

Both types of exercise suppressed hunger, but aerobic exercise resulted in greater suppression of hunger. The findings were published online in the American Journal of Physiology — Regulatory, Integrative and Comparative Physiology.

"The finding that hunger is suppressed during and immediately after vigorous treadmill running is consistent with previous studies indicating that strenuous aerobic exercise transiently suppresses appetite," senior author David J. Stensel, of Loughborough University, said in an American Physiological Society news release. "The findings suggest a similar, although slightly attenuated response, for weight-lifting exercise."

He said this line of research may lead to more effective ways to use exercise to help control weight.

SOURCE: Health Day News, news release, Dec. 26, 2008 
 

Hormones are taken into consderation in DR SIEGAL’S COOKIE WEIGHT LOSS DIET

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The Truth About Weight Loss is It Does Require Discipline.

As we end the old and begin a new year I want touch briefly on the bad news of weight loss. That is that weight loss requires discipline. Accept this and you will come quickly to the place that you have to be to begin serious and sustained fat loss until you are at goal weight. That’s true because losing fat isn’t rocket science it is a matter of following a few simple steps. The genius is in the simplicity. The buggaboo is in the consistency or lack of it.

• plan to succeed on the eating front. That is, in advance know what you want to have that will be consistent with the goal of healthy eating. From start to finish here give yourself the advantage of being prepared shop with a list consistent with your eating goals, in the morning taking just a moment to see yourself eating the good healthy choices in the right amounts. Prepare in advance to win the momentary challenge of the moment by making good choices easy when the choice has to be made. In advance have veggies at the ready, make the cereal in your cupboard a smart diet choice  forget fruit loops have some unsweetened choices and add some fruit on your. You get the picture.



• exercise. Do it with an intensity that is as much as you can do and still be coming back for more. Trying to do too much will only get keep you on the couch instead of on the road in your sneakers. How long you do it is also reliant on what will keep you coming back to it. I like as a minimum a good twenty minutes thirty is better at an intensity level that is at least a little challenging. Do this most days of the week. However if what will keep you moving that body through space is a program of moderate walking, swimming, biking whatever makes your boat float than do it that way. As they say just do it. If you don’t like the huff and puff stuff than try to get in 30 minutes of what you do like at the pace that will keep you coming back most days of the week.
• ritualize your evenings to the extent that they will not include a good day’s eating getting sabotaged by a mindless refrigerator raid. Instead plan to have a piece of fruit at some time in the early evening make a big deal of it. Eat it slowly really taste and enjoy it. No guilt really love it and it’s healthy calories. Don’t be afraid to include a small reward of something you love. About a fifty calorie piece of dark chocolate is my choice I always know  it’s mine to have and that gets me through some difficult moments.



• in the morning start again with just a minute of visualization where you see yourself making the better choices all day in the matters of eating and exercise. See yourself enjoying the thinner you that results from the consistency of the good choices. You will have a hard time not losing the unwanted pounds when you do this.
• now fat loss is second nature to you because you’ve accepted the truth that discipline is part of the program. Success will breed success as fitness and the thinner you of your wildest dreams become a reality.
• it’s simple and it gets easier with practice to weigh what you want to.

  The Dr Siegal cookie diet for weight loss, it helps in discipline

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What’s My Choice for Weight Loss Exercise?

The answer is exercise , any exercise. The key is choose one or several that will actually do. The benefit of mone over an other is minimal compared to choosing one(s) you will do. 

This is too big a question to answer in a 500 word blog because the answer really is a little broad you see my answer is movement. That is moving your body thru space. This must be done at a sustained pace or effort for  at least 10 minutes but 20 really is ideal. Too many people think they have to practically kill themselves with exercise to get benefit. Nothing could be farther from the truth. Just a twenty minute walk as if you are late for an appointment will get you on the road to fitness. Remember too that exercise alone will not get the job of weight loss accomplished. You must consume less calories to lose weight and do it in combination with just moderate exercise to win the battle. Forget the marathon I personally know dozens of marathoners who could stand to lose weight.

Just How Many Calories Will I Actually Burn?

The energy you you use is dependent on several factors,how much you weigh, the pace you choose, and the condition you are in. This is one time where being out of shape will actually be to your advantage as the better you are conditioned for exercise the more efficient you become. Here is a chart showing the rates for the calories you will burn taking into account your weight and pace .

Calories Burned in Twenty Minutes of The Most Basic of Movements Walking, Jogging and Running.

I give this information because it is in the end the choice for me and the easiest for you you get into.

There are lots of sources online that will give you the caloric values related to other forms of exercise/activity.

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Not  a Lot of Obesity Here.

Boy you can say that again. I’m in the middle of a community that defies the odds and the statistics of the epidemic of obesity  in this country. Amazingly the majority of the people here are active and healthy. They seem very happy as a bunch. Oh by the way I am in a retirement community visiting with relatives for the holidays.

Yes that’s right the people here on the whole  are quite fit even though there average age is probably in the low seventies. This is not because there is something magic in the water here. It’s not because of some genetic gift it is more likely a  dedication to making the choices that kept them fit.

You see the reason that this community is more trim and fit on average than say a population of 40 and 50 year olds is because the overweight who were their contemporaries just didn’t make it. That’s right they’re dead. They are dead and gone and missing Holiday get togethers they didn’t have to miss. 

I was prompted to ring the alarm bell because I was struck by the fitness level throughout this community and I was missing some loved ones who might be here if they had gotten the message. Stay trim and fit and you get to grow old and enjoy loved ones for a lot longer.

The other thing that prompted me sound the alarm was the recent release by the people at the National Health Institute of this sobbering statistic  for every extra 7 pounds you weigh over your ideal weight you are 11% more likely to have a heart attack. Yes that means that if you are 21 pounds overweight you are 1/3 more likely to have a heart attack than if you weighed what you should.

Heart attacks are still the number one killer of Americans. They are still the casue of a lot of missed chances to celebrate the holidays with loved ones. I don’t want to miss those times and I wish some of my departed loved one’s weren’t missing them now.

I didn’t mean to upset you I just wanted to take advantage of this happy time of year to remind you that whether you do or you don’t have as many of these celebrations ahead of you as you would like to have is largely up to you. 

Give yourself a renewed dedication to a long and healthy life for  the Holidays.

 Give yourself a renewed dedication to your health and fitness for Christmas and a chance to grow old.

 some related and informative links:

http://www.nlm.nih.gov/medlineplus/obesity.html

http://www.womenshealth.gov/faq/overweight-weight-loss.cfm

http://content.nejm.org/cgi/content/full/357/23/2371

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Here are a dozen tips for you:

These are for you to use in your weight loss program this New Year. There are so many things that help. This list is really geared more to your proper digestion which is very important to good weight management. When your body gets the nutrients it needs it is a much better ally in your effort to find A Thinner You.

• slow and thorough chewing starts the process. Digestion starts in the mouth with saliva so take your time here you also give time to your system to know you are eating and getting enough food.
• I know it’s hard when you are rushing around in the morning to do this but try. squeeze some juice of a lemon(concentrate is fine) into a glass of tepid  water first thing make sure you do this at least 20 minutes before your breakfast. hard I know and if you can’t do this one it’s ok maybe do it when you can.
• start your day with a hearty breakfast. You can challenge your digestive system a little then since it has had it’s longest stretch without work this sets you up for a great day. make sure that you have the largest share be protein a little fat and if you want sweet have fruit stay away from the frosted flakes
• be sure to take a few seconds to breathe and relax before you begin your meal eating when you are preoccupied and stressed is disruptive to good digestion
• eat a wide variety of foods man does cannot live on broccoli alone  even superfoods like salmon, broccoli,blueberries need to be alternated we are blessed with great multitudes of veggies try some ones you haven’t had before. If ever there was a meal that should be  low carb eating event this is it.
• get help from live enzymes found in raw and lightly cooked foods nuts are great in moderation and vegetable crudites too !
• I have  powdered greens once or twice a week to make sure I am getting avery broad range of nutrients
• play the color game I did this with my kids when they were young we tried to recap the different colors of the foods we had eaten that day when I could hear the recital of colors I knew they were getting what they needed



• listen to your body give it what it wants in the healthy version. Crave sweets go fruit in a meat mood chicken is great turkey too red meat now and again is ok think fish when you feel a burger rush it will satisfy that craving

• drink lots of water as part of your regular weight management but not in large quantities just before or after your meals thsi is a time for your stomach’s digestive juces to do their job. They need to be in high enough concentration to break down your food for your nutrient absorption to be optimal.
• spend a little effort to make every time you eat a pleasing multi sensual event to the other senses too. Your digestive process starts before your food even enters your mouth sound as in the sizzle of bacon or sight of food gets it going remember Pavlov’s dog a bell got him going.
• lastly some have recently dismissed the idea of no eating three hours before bed and others say it still is good advice. I am in the middle on this one I think that a piece of fruit or even a small piece of dark chocolate are fine up to about one hour before shut eye.

Be Well, Be Happy

Your coach and friend on the road to A Thinner You.- Liz Lowry

One of

 my clients just finally got her appetite under control with the help of the Dr Siegel’s cookie diet.

No discussion of digestion can be complete without addressing the colon . I recommend a high fiber diet and the occasional assistfrom a cleanse  like a product here from Organica Ultimate.

Your digestive system can and should be your tool for healthy weight loss and weight management

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Recently I have had the chance to talk with some weight loss winners. Their success stories included  a secret weapon in the battle against the bulge. Their secret weapon? Cookies ! The Dr. Siegal’s weight loss diet has been around for a while but is now getting some attention in the press. Curious? You can click on the box to go directly to Dr Seigal’s very informative site.

The diet is basically an appetite reduction program leading to what some might say is dramatic caloric intake reduction. This as we all need to know is in the end a necessary ingredient in any lasting weight loss program. Usually I recommend a slower approach with somewhat less of a caloric reduction than the fast weight loss that some get from the appetite reduction benefit of the doctor’s cookie diet. What the Dr Siegal’s weight loss cookie diet does is use a specially formulated recipe with his proprietary blend of amino acids. You can click on the banner for Dr Siegal’s pitch for his cookies. For most weight loss coaches the weight loss if the cookie diet recommendations are adhered to is just too fast and you will have some difficulty maintaining your weight loss if you don’t make the necessary lifestyle changes that must accompany every weight loss success story. As I have cautioned in reviewing other weight loss aids like colon cleansing or acai these are aids,tools not the answer. Dr Sanford Siegal is on to something with his weight loss cookies.

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Aging Is Not an Acceptable Excuse for Gaining Unhealthy Pounds

There’s no doubt about the fact that the body changes as we age and fat cells is stored in places that we didn’t have to worry about when we were younger.

The body’s regulator our metabolism slows down and the food processing system doesn’t work as well as it should.

Hormone changes in the body can also impact the shape that you are in but there is one thing that always remains the same at all times in our lives - If you consume too much food and drink or have too much alcohol you will surely add hard to lose pounds.

Many people use their age as an excuse for being too heavy but this fact is not acceptable. Consider if you will how many older folks there are who are still slim, fit and healthy and you will see that aging is not an acceptable excuse.

Lifestyles create the body we have to live with and the effects of poor choices are multiplied as we get older because the less than optimal treatment that we have been giving our body through poor food choices throughout our life accumulates with swollen fat cells and other health related problems due to poor nutrition.

You can and should expect to keep your fat percentage at an optimum level for your entirelife. The health benefits from doing so will pay dividends with a better quality of life and far less depending on medication and other health life span, no matter how old you are you can get great benefit from superior well conceived nutrition and regular, moderate exercise.

Anything that will reduce the too high levels in your body fat will assist in helping you to live longer and to enjoy it more.

Getting started on an exercise program and taking care to improve your nutrition is the best way to turn back the body clock and it is never too late to start winding back the years. Obviously the sooner you start the better but getting started is the essential ingredient that you need right now.

Finally, a personal note from a weight loss coach who has seen a lot of before and afters. Of course they always look better but the thing you should know is they feel so much better. The outlook when you take off that unhealthy fat is completely adjusted upward and onward. Get to it let go the pain of fat.

Liz Lowry- www.AThinnerYou.info

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