Great Books for Eating Healthy to Lose Weight

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diet books

A balance of exercise and good nutrition are the building blocks of health and proper, long-lasting weight loss. Do you want to start eating right and losing weight, but aren't sure where to start? Try these excellent books for ways to stop dieting, change your lifestyle and start eating healthfully.

Heart Healthy Foods for Life by Leslie Beck
In this helpful guide, leading Canadian nutritionist Leslie Beck explains which foods to eat, including how often, in what amounts, and how to add them to your diet, to prevent heart disease and maintain a healthy body weight. A great selection of easy-to-make recipes is included.

Women's Health Perfect Body Diet: The Ultimate Weight Loss and Workout Plan to Drop Stubborn Pounds and Get Fit for Life by Cassandra Forsythe
Developed by the editors of Women's Health magazine, the eight-week program consists of two eating plans, based on body shape, with each of the small, frequent daily meals containing a balance of fat, protein and carbohydrates. This is a sensible guide to help women make lasting lifestyle changes.

ChefMD's Big Book of Culinary Medicine : A Food Lover's Road Map to Losing Weight, Preventing Disease, and Getting Really Healthy by John La Puma , M.D. and Rebecca Powell Marx
Physician and professionally trained chef Dr. John La Puma introduces new eight-week eating plan in this entertaining tome, where he promises to help you “conquer fatigue, supercharge your immune system, and look and feel younger” and “fall in love with food again with fifty easy ChefMD recipes–and no guilt!” Filled with Hollywood-style gloss, this is nonetheless a good guide for busy folks who do a lot of eating on the run – La Puma offers up many suggestions for quick, easy-to-make meals that are long on taste but short on calories.

Eat This, Not That! : Thousands of Simple Food Swaps That Can Save You 10, 20, 30 Pounds – Or More! by David Zinczenko with Matt Goulding
Here is another great guide for busy people who do much of their eating in restaurants and fast-food joints. Editor-in-Chief of Men’s Health magazine David Zinczenko offers up plenty of information about bad and good foods that are served at well known restaurants. Did you know that a Burger King Big Fish® Sandwich and fries have 1000 calories – nearly half your daily caloric intake? Fish is usually healthy, but not BK’s battered, deep-fried kind. Make smarter choices in restaurants and watch the pounds fall off – according to Zinczenko.

Here’s to healthy eating, and healthy weight loss!

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Weight Loss Healthy Snacks

5:34 AM Weight Loss Trainer 0 Comments

weight loss healthy snacks

Maintaining a healthy low-fat, low-calorie diet is the best way to achieve weight loss and sustain a target weight. Choosing and eating the right foods along with exercise and proper water intake are all key aspects of shifting those stubborn extra pounds that have been languishing around since the holidays and dieting no doubt tops more than a few be New Years’ Resolution lists.

There are so many tried and tested methods of dieting and while the majority concentrate on preparing nutritious, healthy meals, they often fall down when it comes to advice about that inevitable pitfall – snacking.

Snacking has the ability to make or break a diet. In fast-paced life with work, kids and other commitments making days busy and planning difficult, it is natural to want to grab something quick to nibble on in between meals to stave off hunger. The problem comes because most convenience foods are high in fat and sugar and can slow and even halt the weight loss process and the contraction of waistbands.

That packet of crisps is high in Trans fats; that bar of chocolate contains a lot of sugar and even that seemingly innocent handful of nuts is laden with calories and fat. By cutting out these snacks from an otherwise health-conscious diet and substituting them with some of the following, weight loss goals can be reached quicker and those troublesome inches will be on their way to disappearing.


Of course this is to be eaten without the butter, sugar or salt that is characteristic of cinema popcorn and that is touted on the shelves of the supermarket in quick and easy microwave sachets. Popcorn is one of the best snacks to stock up on when trying to lose weight. It is light, full of fibre and one cup is a mere 31 calories and contains less than half a gram of fat!

Air popping is the healthiest method to use when preparing popcorn but using oils with limited saturated fats means that it can also be prepared on the stove. Should microwaving be the method of choice, the best way to go is to choose low fat versions of this snack; stay away from cheese-flavoured, sweet, buttery of salty varieties.


Mostly made from rye and available in a wide variety of flavours and textures, crispbread is a handy and nutritious snack to have on hand when dieting. Although it can be somewhat unappetising at first, by adding toppings of cottage cheese, hummus, vegetables and the like, it is immediately transformed into a versatile food that makes a perfect in-between nibble. Each slice of regular rye crispbread contains only 32 calories, 0.2g of fat and is packed with wholegrains and fibre.


It is surprising how far a handful of grapes or a few strawberries can go to fighting off hunger pangs until it is time for a main meal. However, they are not the only fruits on offer and when it comes to achieving weight loss, the key is variety! Stock up on bananas, grapes, apples (that can be cut into handy slices), berries (strawberries, blueberries and raspberries are the best) and even oranges, figs and mango. They may contain natural sugars but there is nothing more sinister in fruit than that and they can even be blended into delicious smoothies.


Low fat and non-fat yoghurt is a healthy, nutritious and filling snack that can deal with hunger in a single bowl! Not only that but yoghurt has a number of nutritional benefits including being a good source of calcium, protein and potassium and helping to combat digestive problems by promoting “good” bacteria. It can also be combined with berries or granola to make for a more filling bite. A single cup of non-fat yoghurt has 0g of fat and is just over 100 calories.


Olives are a tasty savoury snack rich in vitamins and antioxidants which makes them fantastic when it comes to fighting diseases such as osteoporosis, cancer and arthritis. Olives can be doused with lemon juice, seasoned with herbs and spices or simply eaten as they are. An ounce of green olives is a surprising 41 calories and has less than 5g of fat whereas an ounce of black olives contains 3.8g of fat and is 47 calories.

Veggies and Dips

Simple, quick and ideal for maintaining weight loss targets, slicing vegetables such as carrots, celery and cucumber and teaming them with dips such as hummus, avocado and artichoke are a great snack to include in a diet repertoire. There are hundreds of dip recipes available to try at home and with small amounts of fat and low calorie contents, this nibble will not throw you off course.
The above are just a few suggestions but there are so many more! Other ideas include:
  • Corn and rice cakes
  • Jerky
  • Seeds (pumpkin, sunflower etc)
  • Sugar-free jello
  • Soy chips
  • Cottage cheese
By limiting between-meal snacks to these, weight loss can remain on track!


Healthy Weight Loss Programs: Success Tips

4:01 AM Weight Loss Trainer 0 Comments

Weight loss systems and diet plans number in the hundreds these days. It seems that just about everyone is either pushing a newest and best weight loss product or talking up the next weight loss breakthrough. Sometimes, because there is just so much information out there and only a small portion of all the at information is actually relevant to one's particular situation, it's easy to get confused.

healthy weight loss programs

First, do the research and make sure to completely check out any diet or weight loss systems that claim fast and easy weight loss. What's needed is a healthy weight loss program that places a priority on maintaining wellness and keeping one in tip–top shape. Watch out for that supposed latest and greatest weight loss breakthrough or the next best weight loss product.

Achieving successful weight loss is like achieving anything else in life. It's simply going to require getting educated on how the body works, setting some realistic goals, and sticking with a plan. Simple, yes. Easy, well, that's another story, right? So here are a few successful weight loss tips to get started down that road to losing weight.

Begin Healthy Weight Loss Programs by Writing, Setting Goals

That's right, write it down. Get a pad of paper and a pen, find a quiet place where there will be no interruptions and start writing out the goals of losing weight. First, determine how much weight needs to be lost. Please realize that no matter what the ads, Internet pop-ups, or e–mails say, there is no such thing as fast and easy weight loss.

Be realistic when writing out these goals. Most healthy weight loss programs will usually help folks lose about one or two pounds per week. That's a realistic goal for most people. Realistically, that's a net weight loss of 52 to 104 pounds in a year. It's not fast and easy weight loss, but it's effective and healthy weight loss.

Healthy Weight Loss Programs Include Setting Realistic Goals

One thing that folks don't want to do when starting any weight loss program is to set goals too high. People seem to believe that fast and easy weight loss or crash dieting is going to work for them. The claims and promises of fast and easy weight loss create a sense of false hope for dieters. Those high expectations can increase the chances of failure when expectations aren't met.

It's best to set smaller, more realistic goals when starting a healthy weight loss program. Realize that it took some time to gain the weight, and it's going to take time to lose the weight. Make the first weight loss breakthrough goal at five percent of current body weight. If a person weighs 180 pounds, shoot for losing about 18 pounds over eight or nine weeks.

Healthy weight loss programs include re–training the mind and body to look at food differently, to think about the types and amount of food being consumed, and the effects food will ultimately have on one's body now, and in the long–term. Instant weight loss, fast and easy weight loss, crash diets, and celebrity weight loss systems may or may not work for a particular individual or situation.

The important thing is not falling for some latest and best weight loss product just because someone says it's going to work. Take the time to check out everything, talk with a doctor or nutritionist, or run it by some friends before committing to the next weight loss breakthrough.

This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified medical professional.


Hormones and Weight Gain - The Role of Insulin

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hormones weight gain
From the energy balance equation, researchers derive much of the conventional wisdom about obesity. Raise "calories in" by overeating and lower "calories out" by being inactive, we are told, and the right side of the energy balance equation will get bigger. Hence, we will store more energy in our bodies, presumably as fat. Conversely, lower "calories in" by dieting and raise "calories out" by exercising, and we will presumably get rid of fat.

How Do Hormones and Weight Gain Fit in?

As award winning science writer Gary Taubes has pointed out, most obesity researchers make two critical mistakes when thinking about the energy balance equation:
  1. They assume that "calories in" and "calories out" are independent variables. In other words, you can manipulate one without affecting the other. But this assumption clearly does not work. For instance, when you increase "calories out" by exercising a lot, this makes your body crave additional calories to replenish energy lost. You "work up an appetite."
  2. They do not allow for the possibility that the fat tissue itself may play a role in energy balance. In other words, we all assume that changes in caloric balance cause changes in energy balance, but it could be the other way around. Changes in energy balance could cause changes in caloric balance. What this means is that some primary hormonal factor could be to blame; overeating and inactivity would then be consequences of obesity as opposed to causes of it.

Getting Rid of Belly Fat - To Do So, You Must Fix the Primary Defect

If excess calories do not make us fat, what does? According to Taubes, we must look at the relationship between hormones and weight gain. It turns out that when our bodies produce too much insulin, this locks excess fat in our fat tissue. Unless you fix this primary problem - over-secretion of insulin - weight loss will ultimately fail, even if you cut calories and exercise more.
Simplifying the science a bit, the chain of cause and effect that connects hormones and weight gain appears to be along the lines of the following:
  1. Overeat sugar and carbohydrates.
  2. This drives the pancreas to secrete a lot of insulin.
  3. Insulin pulls blood sugar into the cells of the fat tissue.
  4. The sugar is burned for fuel.
  5. A byproduct of this reaction is a molecule called alpha glyercol phosphate.
  6. Alpha glycerol phosphate drives the fat cells to store more triglycerides than they normally would.
  7. Repeat over time.
  8. The result is obesity.

Summary of Relationship Between Energy Balance, Hormones and Weight Gain

Almost all of use were brought up on the idea that calories count more than hormones when it comes to weight regulation. Here is a summary of the key points behind the alternative hypothesis about what causes obesity and how it can be fixed.
  • Energy Stored = Calories In - Calories Out; we get this idea from the 1st Law of Thermodynamics.
  • The Caloric Balance Hypothesis blames obesity on excess calories and reads the equation from right to left: (Energy Stored <= Calories In - Calories Out).
  • The other hypothesis (known as Lipophilia) blames obesity on too much insulin and reads the equation from left to right: (Energy Stored => Calories In - Calories Out).
  • The hormone insulin plays a crucial role in energy balance in the body.
  • Eating too many carbohydrates (and other factors) can make you produce too much insulin.


How Busy People Lose Weight

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Losing weight and maintaining a healthy weight is essential, but may be difficult especially if leading an extremely busy lifestyle. It seems that everyone and everything is pulling from every direction and there just doesn't seem to be enough time for anything, let alone serious weight loss. A busy schedule can still be plan for and include time and effort for weight loss.

Appearance is a key factor to overall success in business, the academic world, the political world and in just about any social situation. Excess weight can affect the way others perceive you and can even affect credibility and influence on others. Self image is also adversely affected by too much weight and that can affect all types of relationships from personal to professional. So, if losing weight and maintaining a trim figure is important in spite of a busy schedule, take a look at the following tips and get started today.

Establish a Plan For Weight Loss Under Stress

Every busy person knows the value of establishing a plan and setting goals to reach an objective. Stop putting this off and decide that today is the day things will begin to change. Resolve to lose weight slowly at a rate around one to two pounds a week, and set short–term goals along the way. Don't concentrate on losing 30 pounds, rather concentrate and focus on losing that first five or 10 pounds. Yes, keep an eye on the ultimate weight loss goal, but celebrate the small victories along the way as well.

Start with small, easily attainable goals and work up from there. It's not the occasional piece of birthday cake or slice of five-cheese pizza that derails attempts at weight loss. It's doing that over and over again for long periods of time. Research shows that unrealistic weight loss goals boost the risk of dropping out of a weight loss program and that unrealistic objectives are just not productive, according to, "Setting Realistic Weight Goals" (accessed Feb 22, 2010). A small goal might be getting through a weekend without eating too much, or getting through a dinner party and not gorging on favorite hors d'oeuvres.

Taking Time to Think About Food

One of the biggest advantages to aiding weight loss is pre-determining the type and amount of foods to be consumed every day. With a busy schedule it's easy to go with what's easiest and just not think about healthy eating and food options. Convenience is the lure of the fast food lifestyle but it comes with a cost – eating nutrient-poor foods with added sodium and fat. Think about what's in the food being put into the body before sitting down to a meal or rushing out to lunch for a quick bite.

A good place to start thinking about the foods eaten every day is to study the nutrition labels of each. These are available upon request at most restaurants or they can easily be acquired online with very little effort. has a database of 514 fast food restaurants that lists the nutrition facts for every type of food offered. With tools like this so readily available, there's just no excuse for not knowing what is in food being eaten.

If current eating habits have brought on excess weight, then it's time to change eating habits. Rather than a cheeseburger and soda for lunch, try a sub sandwich made with lean meats and lots of veggies along with a bottle of water. Another helpful tip for planned healthy eating on a busy schedule is to pack a sack lunch each day. Pack a 400–calorie sandwich made with lean meat and maybe a side salad, some fruit or raw vegetables are also a good choice. A sack lunch eliminates the possibility of a fast food lunch and it saves money.

Lose Happy Hour and Lose Weight

Cutting back on the intake of alcoholic beverages should be relatively easy and require the least amount of time and effort. Again, like the food intake, think about exactly what is being put into the body with these types of beverages. This could be as simple as just cutting back a little bit. Instead of two or three drinks at happy hour, just have one and nurse it along. Another option is to switch to a lighter version of a particular beverage. If controlling the number of drinks is a problem, volunteer to be the designated driver.

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Cutting back on the number of alcoholic beverages is great, but don't forget about those high sugar sodas and those high calorie flavored coffee concoctions. Some of the so-called "coffee" sold at these coffee houses are more fattening than a cheeseburger. A vanilla bean frappuccino with whipped cream weighs in at a whopping 500 calories, according to, "Starbucks Serves up Fattening, High-Calorie Drinks Called Coffee" (accessed Feb 23, 2010).

A busy schedule does not justify drinking a 500 calorie coffee everyday if weight loss is a goal. Busy people can lose weight and still drink coffee, but not that particular coffee. Nutritionally, that sort of flavored coffee drink is more like ice cream. Sodas are no better, with the equivalent of 10 packets of sugar in a 12-ounce can, according to, "How Much Sugar is in One Can of Soda" (accessed Feb 22, 2010). Again, it's time to start thinking seriously about what is being put into the body.

Too Busy to Drink Water?

People with a busy schedule should calculate their water intake using this simple formula: drink an eight ounce glass of water for every 25 pounds of body weight. That means if a person weighs 175 pounds, they should drink seven glasses of water per day. Remember to drink water all throughout the day, not all at once.

Drinking more water helps the liver to remove impurities in the body because the kidneys are now getting plenty of water to function properly. Because a lot of fat is metabolized in the liver, and if there is a shortage of water, the liver has to work harder to make up for what the kidneys aren't doing. More water means more the liver is able metabolize fat more easily, and store less fat which leads to weight loss.

As with any radical changes in diet or exercise, always consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.


Green Tea - Is It Worth It?

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Healthy. That seems to be the word of the day. Everybody is trending toward a more healthy lifestyle and healthier eating habits. Integrated into the new healthy lifestyle is the desire to lose excess weight. Initially the majority of individuals look toward commercial products to help achieve this goal. However, also with the desire to become healthier, more and more people are turning toward a more holistic approach.

Green Tea to Aid in Weight Loss

Green tea is a noted ingredient in a number of over-the-counter diet pills for a good reason. With scientific testing it has been proven that green tea is beneficial in blocking the absorption of fat and in burning excess calories. The liver synthesizes food into triglycerides which is moved through the bloodstream to the remainder of the body as a necessary energy source.

When the body produces excessive levels of triglycerides, it is then converted to fat, which leads to obesity. Green tea is comprised of high levels of polyphenols and antioxidants. Both these ingredients tend to boost the body's metabolism which in turn gives weight loss a boost by moving fat through the bloodstream for fuel.

Health Benefits of Green Tea

Weight loss is only one of the benefits of drinking green tea. Additional studies have indicated that green tea is heart healthy. The antioxidants act as dilators which improve the blood vessels flexibility which in turn help in the resistance of clogging. Another heart healthy benefit is the lowering of the LDL or "bad" cholesterol. Both situations make for a happy heart.

While most studies have been completed under laboratory settings only, they have been shown to deter cancer cell growth and to kill the cells altogether. One study in Japan did find that high consumption of green tea before and after surgery for Stage I and Stage II breast cancer did produce a lower cancer recurrence.

An additional Chinese study reflected that the higher the green tea consumption the lower the chances of developing a variety of cancers such as; stomach, esophageal, colorectal and prostate cancer.

Additional Green Tea Benefits

The benefits of green tea don't stop t there. This beverage has been shown to contribute to healthier skin, improve mental functions, cultivate better digestion as well as slow the process of aging.

While the verdict is still out regarding the amount of green tea that needs to be taken it is the general consensus that anywhere from two to four cups or more daily is recommended to reap the benefits.


How to End a Weight Loss Plateau

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It's a very common scenario: you're losing weight consistently, then all of a sudden, it stops for days or even weeks. It seems that no matter what you do, the pounds that used to come off regularly stubbornly hang on. It's known as a weight loss plateau, and here are some common reasons that it happens, and how to end it.

When people start to lose weight, there are two things that happen that they often forget about: as they weigh less, they require less food, and exercise burns fewer calories. Here is how to counteract these trends.

Watch Your Diet to End a Weight Loss Plateau

Your diet is very important when trying to lose weight. It's easy for old habits to creep back in. Here's what to watch for and what to change in your diet.
  • Keep an eye on your portion sizes. If you started out measuring food on your diet but stopped after a while, start doing that again every once in a while to make sure your portions haven't gradually gotten larger without you realizing it.
  • Drink more water. Often when people eat, they are actually thirsty. Drinking several glasses of water a day can keep you from eating when you're not truly hungry. And if you're increasing your exercise, you should be drinking more water anyway.
  • Eat food that is high in fiber because it can fill you up more. Foods to try include small portions of fruit, beans and whole grains, and plenty of fresh vegetables.
  • Include low-fat sources of protein. When eaten in small portions, protein can help fill you up without contributing to weight gain. It can also help increase muscles. Choose fish, chicken without the skin, and lean cuts of beef.

More Exercise Can Help You Continue to Lose Weight

Exercise can become a little too routine when you're trying to lose weight, and this can also mean it will become less effective. Here's how to get the most from your workouts.
  • Increase your exercise slightly every week. This is a good idea regardless of weight loss since the body becomes accustomed to workouts. Increasing your weights and increasing both the length and intensity of cardiovascular workouts will improve your fitness.
  • Focus on weight lifting. Increasing your muscle mass as you lose weight will increase the calories you burn while resting, since muscle burns more calories than fat does.
  • Vary your workouts. Since it's easy for the body to become used to any workout you're doing, try a different exercise to "shock" your body. If you walk, add running intervals for bursts of intensity, or try swimming or cycling instead.
  • Exercise with a partner for a little friendly competition, or set a goal such as running or walking 10 K or a half-marathon. Striving for a goal can help you workout harder, and that can keep your weight loss on track, too.
A weight loss plateau can be discouraging and frustrating. But if you know what to change in your diet and exercise routine, it can be easy to start losing weight again and reach your goal.


Healthy Diet Beverages for Weight Loss

7:30 AM Weight Loss Trainer 0 Comments

beverages weight loss

As the general population ages, health and wellness become more critical factors. One top concern in this arena is weight loss, and many companies are rushing to provide beverage alternatives that support weight loss, supply increased energy, are cost-efficient, and that taste good. Weight loss beverages such as Glaceau Vitamin Water, energy drinks, and Starbuck's blended drinks are easily available in retail outlets. But for those dieters who are looking for a beverage with:
  • the availability of tap water
  • the flavor of old fashioned lemonade
  • the energy boost of a Starbuck's double latte (with no caffeine jitters)
  • the convenience of bottled water
  • a price tag less than diet soft drinks
additional work may be needed to locate the drink to help them lose weight. While this beverage may seem impossible, it does exist and is currently available online. The product's ingredient list and marketing materials indicate that in addition to above characteristics, it is a botanically based, natural product with no artificial flavors, coloring or fragrance. This beverage is Arbonne's NRG Go3 Fizz Tabs and it's available online at wholesale pricing, with a 45 day money back guarantee from the company. (Arbonne is a network marketing company that produces and sells health and wellness products based on herbal and botanical principles.)

How Does the Weight Loss Drink Work?

Arbonne's Citrus Surge diet beverage is an effervescent tablet that you add to a glass or bottle of water. After dissolving for approximately five minutes, the weight loss beverage tastes like carbonated lemonade and can be served refrigerated or over ice. The company's promotional information states that the diet soft drink uses a proprietary blend of herbs to accomplish three goals:
  1. Weight Loss
  2. Metabolism Boost
  3. Increased Energy
The herbal blend contains green tea extract, panax ginseng, taurine, and guarana extract, with each herb included for a specific purpose.
  • The green tea extract promotes fat oxidation, has strong antioxidant properties and most importantly, assists in thermogenesis, the process where the body generates energy as heat, by increasing the metabolic rate.
  • The panax ginseng is an herb known to stimulate skin surface circulation, and when incorporated in this diet energy drink, it acts as a tonic to increase your capacity to work, to concentrate, and to counteract fatigue.
  • The guarana extract comes from the berries of the South American guarana shrub, which have properties very similar to caffeine, but with a more subtle, longer lasting release. In Arbonne’s Citrus Surge diet soft drink, the guaurana extract acts to boost energy levels with a long, even release, as opposed to the sharp jolt with accompanying jittery nausea that many soda pops, coffee beverages and canned energy drinks give.

Delivery System

Citrus Surge comes in tubes of ten tablets, making this energy drink and weight loss beverage completely portable. Competing products with similar dieting claims are easily available, such as Rock Star Energy Drink ($2/can), Glaceau Vitamin Water Multi-V Lemonade ($2/bottle), Starbuck's Light Blended Coffee ($3.50/12 oz. tall) or Tazo Green Shaken Ice Tea ($1.70/8 oz. tall). With a cost of about $1 per 8 ounce drink, dieters and health conscious people may opt to take the time to shop online for Citrus Surge, to support their dieting goals.

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How to Get a Flat Tummy in Three Days

10:18 AM Weight Loss Trainer 0 Comments

flat tummy

Even skinny people have days when their tummy sticks out over the top of their jeans. It’s a curse, especially for women, who have less muscle mass than men to hold the stomach in, and it is the one thing that can ruin self-esteem when you’ve prepared for a special night out by waxing and fake-tanning and tweezing stray eyebrows. All that effort and the sticky-out tummy ruins the line of your new dress. But flat tummies can be attained.

Ways to a Flatter Stomach

The most effective ways to flatten the stomach include the following:
  • Stop eating bread.
It sounds wrong because bread is a daily part of most people’s lives. But the ingredients in most breads – gluten, sugar and salt – can cause bloating and increase fluid retention, causing digestion to slow down and create gas (which by its nature, expands to fill the available volume of the system), as a by-product of metabolism.
  • Cut down on salty foods.
The body has a sensitive sodium level, which is regulated by lowering salt concentration by body mass. Either the excess sodium is excreted through the kidneys in urine or it is diluted with water to maintain a safe concentration. This water adds mass to your body and creates that "heavy" feeling.
  • Drink more water.
Conversely, water flushes out excess sodium from the body and counter-intuitively, removes water retention caused by imbalanced electrolytes such as salt. A safe amount of water to drink daily is two litres a day for women and 2.5 litres for men, according to the latest recommendations from the European Food Safety Authority. This will vary depending on heat and exercise conditions coupled with food intake. Excess water intake will lower electrolytes beyond a safe level and cause water intoxication. More isn’t always more in the case of water.
  • Eat more fruit and vegetables.
These foods tend to be high in fibre, which helps to increase gut transit times. Some fruits and vegetables such as beans can cause gas production, but are good additions to a healthy diet so should not be continually avoided. The water content in fruits and vegetables will also help with water retention.
  • Lose weight if overweight.
A covering of abdominal fat will not disappear with healthier eating. The only way to do it is to burn fat through diets and exercise. It’s hard but it’s worth it.
  • Cut out fizzy drinks and cut down on alcohol.
The gas in sodas and beer cause symptoms of bloating due to their volume. Drinking flat drinks and wine is a small price to pay for a flat tummy.
  • Exercise will help to strengthen and tone abdominal muscles.
Sit-ups and weight-training will help to strengthen abdominal muscles. These muscles, underworked in most women, help retain a flat tummy even if gas bloating occurs.But if life is too short for the pain of exercise, try all the other tips above for a good chance of feeling comfortable in the new dress or looking good on the beach. Once you go flat you’ll never go back.


How to Get Rid of Belly Fat

7:12 AM Weight Loss Trainer 0 Comments

belly fat burn
Too much belly fat, or any excess weight is not a good thing. Medical science has been preaching the risks and consequences of carrying a whole bunch of extra weight. Losing weight is not one of the easiest things to do, as a matter of fact, weight loss can be one of the most daunting challenges this life has to offer.

Just because something is difficult is no reason to feel overwhelmed and defeated. Just the opposite should be true. Some folks, when faced with a seemingly insurmountable obstacle, are able to get on top of the situation and find a way over, under, around, or through that very obstacle. Losing weight is a seemingly insurmountable obstacle for some folks. but it doesn't need to be so.

Understanding Weight Loss Basics

Losing weight is sort of like a simple math equation. There are many parts to an equation, but the parts must appear in exactly the precise order for that equation to appear correct. Some folks seem to have part of the weight loss equation correct, while other parts are still missing. Successful weight loss is a simple equation that basically calls for burning more calories than consumed.

Calories consumed < Calories burned = Weight loss

That's a simple equation to understand. The next step after understanding this equation is setting some realistic weight loss goals and making a plan to reach those goals. And after that, the next thing is to be surrounded by supporting friends, family, and even doctors if necessary. Finally, make a plan for how to handle situations when the goals seem impossible to reach. All of these make up the parts of a successful equation for weight loss.

Time to Assess the Risks of Being Overweight

According to the National Institutes of Health, proper assessment of being overweight is made up of three main parts. The first is body mass index, or BMI. BMI is simply a means to measure body weight relative to height and waist circumference to measure the amount of abdominal fat, which is related the risk for developing obesity-associated diseases. Use the BMI calculator to estimate total body fat. The ideal BMI falls in the range of 18.5 to 24.9. Anything over 25.0 is considered overweight.

Waist circumference is the second assessment tool in determining if a person is overweight. Using a simple measuring tape to measure the distance around the waistline area of the abdomen. If the measurement is more than 35 inches for women, or 40 inches for men, then there may be a risk of developing heart disease or other obesity-related diseases.

Other Risk Factors Associated with Excess Weight

Once the BMI is determined, there are additional risk factors to be considered like high blood pressure, or hypertension. Those who are overweight need to consider the risks associated with excess weight such as as high levels of the bad LDL cholesterol, low levels of the HDL good cholesterol, high triglycerides, high blood sugar, a family history of heart disease, a sedentary lifestyle, and smoking.

Lowering the Risk of Being Overweight

Getting rid of that fat belly is just the beginning of a total weight loss plan. Those with a BMI of 25 to 25.9 and who have two or more of the aforementioned risk factors, weight loss is critical for future health. Just taking off 10 percent of one's current weight will help lower the risk of developing some of the diseases that come along with being overweight.

It may be time to start thinking seriously about losing that belly fat and make an appointment to speak with a doctor. The doctor can more accurately evaluate the BMI, waist measurement, and other risk factors for heart disease, diabetes, or premature death. Make a decision to start losing weight today. Always remember why this journey was begun and do whatever it takes to remain on course toward a healthier, happier, and thinner future.

As with any radical changes in diet or exercise, it may be beneficial to consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.


Helpful Hints For Weight Loss

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weight loss hints

There is no magic wand that can be waved to produce a slender and trim body. Diet books and diet pills are a multi- million dollar industry in America. The most important tip to learn when thinking of losing weight is that dieting is dead. There is no way an individual can sustain a healthy body on any type of diet. The old adage “you are what you eat” has a lot of truth in it.

It is important to find a healthy way to eat that provides the limited number of calories needed to lose weight. The first step is to decide what weight should be obtained. Using a Weight for Women Chart, women should try to get their weight at the bottom range of the height. For example if a woman is 5’7 and the chart gives 121-160 as healthy weight then 121 should be the goal weight. Of course body style, and bone structure should be considered.

Most women who have lost a lot of weight will share the importance of drinking lots of water, and it is a great tip but it is only half the story. To get the maximum benefit the water should be iced.

Drinking ice water forces the system to rev up the metabolism to keep the body’s temperature from dropping. Twelve ounces of ice water every day will burn an additional 200 calories. If water starts to become bland add lemon or lime to help make it refreshing.

The Most Important Meal of the Day

Scientist now back up what mothers have been preaching for years, the importance of breakfast as the most important meal of the day. It provides fuel to help the day go better and provides energy. It also helps in weight loss. Studies have shown that women who eat breakfast are slimmer than those who skip this important meal. Starting the day with cereal, skim milk, and fruit provides energy, vitamins, and minerals for fewer than 200 calories.

If music is a requirement at the dinner table, studies have shown that rock, rap, or any type of beat filled music will make the diner eat more. Classical music slows down the eating experience and leaves the diners more satisfied. TV is a big no-no. Eating requires focus and concentration so that the brain can assimilate that the body should be full. By chewing slowly and with concentration it is easier to become full and stated.

Cravings and How to Fight Them

Cravings are the downfall of many dieters. If a need for sugar arises a dieter will do best to look for fruits. Grapes, strawberries, and even bananas will ease up a craving for sweets, when the craving last despite an intake of fruit, jelly beans are a good alternative to candy bars. Usually only six calories each and with zero fat, they help ease the pain of candy withdrawal. Lollipops are also beneficial in easing a sweet tooth craving.

Another way to work through cravings is by brushing the teeth. This is two-fold because brushing the teeth results in a clean mouth and a distinct fresh taste and it also can remove the awful taste that often accompanies a restricted calorie intake.

Be aware of hunger and how it feels. There are distinct physical signs associated with the body’s need for fuel. A lightheaded feeling or irritability, a need for any carbohydrate, increased salivation and stomach noises are all signs of true hunger. Sometimes people eat out of habit and/or boredom so it is imperative that a person who is trying to diet be aware of how their body reacts to hunger so the signs will be easily recognized.

Do not eat late at night. Dieters as well as people who want a healthy lifestyle should not eat at least two hours before bedtime. It is difficult for the body to digest late night snacks when the metabolism has slowed. While there may be occasions where this is not possible it should be done if possible.

Scientists have also discovered that chili, peppers, salsa, mustard, and ginger can actually raise the metabolic rate. By eating some or all of these spices, calories can burn up to 45 percent faster. This is because the foods create a thermogenic burn, which means they help the body to produce “heat” thus burning off calories.

Inspired Weight Loss

Inspirational notes, mirrors on the refrigerator and hanging up a picture of a body that is admired are all ways to “psych” start a weight loss program. Because individuals need food to survive it is important to find a healthy way to restrict calories so that the program can be adhered to. After reaching the desired weight loss, the individual can then add more calories. Portion control is very important when trying to lose weight. It is helpful to prepare meals ahead of time so that they are ready when time to eat rolls around.

All women are truly beautiful and the sad fact is that many women do not realize the potential they have. To fully appreciate the glory and uniqueness each individual has is the first step to being successful in any type of weight loss program. Changing a few daily habits and increasing the amount of activity each person expends will make weight loss a simple experience.


Healthy Weight BMI - How to Determine

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body mass index
It is important not to fall victim to what the media says is an acceptable weight. Models and movie stars are thinner than they were 25 years ago, impressing upon society that thinner is better. However, movie stars and models are not necessarily the culprit for the rising eating disorders amongst today’s youth; environmental stressors such as student or work life can cause a decrease in appetite. In any case, obesity has risen as well. It would seem the happy, healthy medium is diminishing.

But keeping tabs on your weight is the first line of defense in fighting off disease. While genetics play a role a person's natural body composition, it is still important to stay within the limits of a healthy weight in relationship to your height and age. The following helps to determine a healthy weight.

Calculate your BMI

Your Body Mass Index (BMI) is a formula used by health and fitness professionals to determine whether a person is underweight, at a healthy weight, overweight or obese. The Center for Disease Control and Prevention lists the following ranges for BMI:
  • Less than 18.5 is underweight
  • 18.5 to 24.9 is at a healthy weight
  • 25 to 29.9 is overweight
  • 30 and higher is obese
To calculate BMI multiply your weight (in pounds) by 703 and divide that number by your height (in inches) squared. You can also find BMI calculators online.

After you have calculated your number, refer to the above chart to see where you fall. Remember that BMI is a guide to determine weight and can give you an idea of whether or not you weigh more or less than you should.

If your BMI is over 25, it is a good indication that you need to start an exercise regimen and revamp your diet with healthier options. If it is less than 18.5, your body may be malnourished. Either case, consult a dietitian for proper nutrition consultation.

Measure Your Waist

Knowing your waist circumference is important for two reasons:
  • It determines whether you are overweight
  • It determines whether you are at risk for disease
To measure your waist circumference, place a measuring tape around your belly button firmly, but not tightly; you want to get an honest measurement. Men with a waist of over 40 inches and women with a waist of over 35 inches are at risk for disease such as high blood pressure and type 2 diabetes.

If you are at risk for disease, see your physician and discuss with him or her how to turn your circumstances around with a proper fitness and nutrition program as soon as possible. Your life depends on it.


Resistance Training for Weight Loss

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resistance training
Resistance training is by no means only for professional bodybuilders or weightlifters looking to gain weight, though this is a common exercise misconception that has persisted for some time. Instead it has been proven a safe and effective method for achieving a desirable body composition, as well as promoting an individual's overall health and wellness for men and women of any age. Resistance training has been linked to numerous positive effects including benefits in strength, posture, and flexibility.

In addition, it boosts the immune system and improves cardiovascular health. It is frequently overlooked by those seeking to lose weight or reduce body fat, but in actuality, resistance training is far more effective at achieving these goals than it is given credit for, and is even superior to basic aerobic exercise methods.

Resistance Training Explained

The basic structure of resistance training typically consists of a series of repetitions between six and 12, followed by a short period of rest. This operates on very different principles than those of aerobic activity which utilizes a consistent state of an elevated heart rate . The traditional method is to use free weights, or dumbbells, but most modern gyms contain a variety of alternatives. The preset machines are an easier and quicker method of teaching one the basic movement that should be followed and as such is an effective introduction to weight training which can avoid injuries. Another option is to use cables. These can range from simple elastic bands, that can be wrapped around a pole or stepped on while performing the motions, to a complex setup of pulleys and cables that many modern gyms offer.

The advantage of cables is the superior range of flexibility they offer over machines, and as such they are ideal for complex whole-body movements and warm-ups. Free weights, on the other hand, offer the least restricted range of motion and the most comprehensive expanse of resistance, but at the same time they can lead to a higher potential for injury if performed incorrectly, so a good tip is to start light and slowly increase weights as the motions become easier. Although an ideal advanced regimen would incorporate all three methods, any option is an effective way to burn fat and improve wellness while avoiding the potential joint injuries associated with long bouts of running or biking.

A Problem with Many Current Weight Loss Programs

The fact that so many individuals insist on the use of low intensity aerobic exercise to achieve their goals represents a flaw in the information available to them, a flaw that must be amended in order to achieve the results one desires. One reason why such cardio is so widely advocated is the ease with which it can be performed. It is often true of human nature that one is more likely to succeed at a task that requires minimal effort when compared to one that is difficult. For this reason, low intensity aerobics are advanced as a way to begin exercising, an initiation of sorts. The dilemma is that few people are aware of the moment when it is no longer effective and continue to exercise the same way with few results. This often leads to a lack of motivation to persist and thus constitutes a failure in the exercise regimen.

Ideally, one must continually increase the difficulty of their activity in order to keep progressing. This is due to the body's ability to adapt to the pressures placed on it and respond accordingly. Thus, as time progresses, one's physical activity must increase just to continue to elicit the same response it once did. Eventually the time one must spend engaged in such activity becomes almost counterproductive and as few calories will be burnt by the activity in question as by doing nothing. This is especially true when considering the stress that is placed on the joints in contact, potentially leading to pain in the knees and back.

There is an easier solution; the calories burned - and thus the success of an exercise session - are based on the total energy expenditure. This is calculated, not just by the duration of the session but the intensity as well. It is for precisely this reason that the results of resistance training far outweigh those of conventional steady-state aerobic exercise.


Lose Weight Forever – Changing Your Life

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Losing weight seems to be easier for some people than it is for others. Keeping lost weight off seems to be difficult for everyone. According to Medline Plus – a service of the National Institutes of Health – that 66% of adults are overweight or obese. And a recent study from UCLA reports that a person could lose 5 to 10% of their weight initially, but then the weight comes back plus more.

losing weight
These statistics are very discouraging – but, diet success is possible with the right attitude. Motivation to lose weight is not usually a problem at the beginning of any weight loss plan. Staying motivated to lose weight is often a big problem. But, to really lose weight successfully – it's not motivation that is necessary – it's a change of attitude. To lose weight forever – you must change your lifestyle – and not just your food.

Here are a few facts we know about losing weight:
  1. Overeating and not exercising will make you overweight.
  2. Calories you eat must equal the energy you burn to maintain your weight.
  3. Losing weight requires that you burn more calories than you eat.
Before you even start dieting or beginning a healthful lifestyle, to be successful – you need to prepare. First, don't set weight loss goals. Make the commitment to eat and live a healthful lifestyle. Doing this will result in weight loss – but chasing a number often leads to disappointment and potential bad eating habits returning. Second, start slowly making changes to your lifestyle. Here are a few changes to your lifestyle that aren't too difficult – but will make a difference:

Count your calories before you start and reduce them by 200 calories. You're not likely to even notice the difference. Then continue reducing calories. A few ways to cut back on calories:
  1. Choosing low-fat, low-calorie foods
  2. Eating smaller portions
  3. Drinking water instead of sugary drinks
Replace unhealthy foods with healthy foods. There are a countless recipe books that can help you find health alternative to your favorite foods. Even if you don't like to cook – you can find good food replacements in your local grocery store.

Make exercise – even just a little to start – a priority. Starting to exercise can be a problem for people who have tried to avoid exercise most of their lives. But, even people who do exercise have days that they don't want to, but the difference between people who do exercise and people who don't – they just do it.

These are a few steps that can be taken to begin a healthy lifestyle. Changing your attitude about dieting is the first step to losing weight successfully. Make the decision to stop dieting and start living and eating well – you will attain weight loss success.


Omega 3 Fish Oil for Weight Loss

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omega 3 fish oil
Fatty acids that help you lose weight; now that is a new concept. Usually when someone is trying to lose weight the first thing they do is cut out fats. It only makes sense that eating fatty acids would increase your weight not decrease it. It seems that some fatty acids are different than the others, and affect your body differently.

Monounsaturated Fats

There are three kinds of fats people consume: Unsaturated or good fats, saturated and trans fats/ bad fats. The good fats come in two types polyunsaturated fats, which include omega 3 and omega 6, and monounsaturated fats. Monounsaturated fats are found in vegetable oils like peanut oil and olive oil and also hazelnuts, pine nuts, peanuts, pistachios, and macadamia nuts. Chicken fat is even a monounsaturated fat. These fats can help lower blood pressure, reduce cholesterol, reduce triglycerides, and help control diabetes.

Polyunsaturated Fats

Polyunsaturated fats, your omega 3’s and omega 6’s, can help in the reduction of inflammation and tumor growth, improve immune functions, and help reduce triglycerides. Foods that are high in omega 3 are: flaxseed, hemp seeds, fish such as trout, mackerel, salmon, herring and sardines. Walnuts also have omega 3. You can find omega 6 in foods like sunflower oil, sesame oil, and safflower oil. Most nuts and beans supply omega 6, as do grains. The average diet is already rich in omega 6.

Omega 3 for Weight loss

Omega 3 helps improve your kidney function. In doing that it reduces water retention and flushes your system of toxins. This allows easier weight loss. Omega 3 stabilizes the blood sugar levels in your system. This reduces the amount of insulin in your blood. With less insulin your body can convert fat into energy. This in turn makes your body burn more fat. Omega 3 gives you more energy by the effects it has on the thyroid. It improves serotonin levels which can improve your mood and also give you the extra energy you need.

Studies on Omega 3

There have been several studies done on the use of omega 3 for weight loss. Most studies have been on mice and the results were positive toward weight loss. In Australia a study was done on humans. The participants were from all age groups (25-65). The people who received omega 3 supplements lost more weight than their counterparts. Both groups exercised the same yet the ones who received the omega 3 supplement actually lost more weight.

Risks of Omega 3

Omega 3 supplements are known to prolong bleeding time. People taking blood thinners or those who have blood disorders should use extreme caution when taking this supplement. It is possible for omega 3 or fish oil supplements to interact with some medication. If you are on any medication, you should first check with your doctor about adding omega 3 to the mix.


Aging and Weight Control

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weight control
After age 30 or so, as the years creep up, often the pounds do as well, sometimes by as much as 10 or 15 pounds a year. The distribution of weight is different for men and women; men tend to put on more around the middle, while women gain first in the hips and thighs. As menopausal hormone and metabolism levels change, women are thrilled to find that they gain a bit of a spare tire just above the belt as well.

It's not clear how many of these changes can be directly attributed to a lessening of activity and how much is genetic. What is clear is that it is not irreversible – nor is it inevitable.

The Carb Connection

Dr. Zane Andrews, Ph.D of Monash University in Melbourne, Australia is principal investigator in the metabolic neurosciences group in the Department of Physiology there. His research findings suggest that as we age, the appetite-suppressing cells are attacked by free radicals (which are found in everyone's bodies), most especially after eating meals consisting of mainly carbohydrates and sugars.

This is not to suggest that carbs are bad. Just that as a result of eating lots of meals filled with nothing much but carbs (much of it simple carbs – sugars and highly processed foods), free radicals can have their way with the aging body. The dietary solution is, of course, to eat more fruits and vegetables, which contain antioxidants to counter those effects and bring balance back into the picture.

A diet high in sugary and processed foods appears to be one culprit. That's easy to change. Whole wheat and whole grain versions of pastas and rices are more readily available in the grocery store now. Don't give up foods – replace them with new favorites! Search out delicious ethnic dishes filled with vegetables, beans and grains.

All is Not Lost - You Can Lose This Weight

Though it's been proven that losing weight is tougher to do as one gets older, it's a long way from impossible. In fact, aside from the small percentage of the problem that is genetic, it's relatively easy to do when one just makes up one's mind to do it.

The muscle to fat ratio changes as aging occurs, but a simple regimen of resistance training for 20 minutes three times a week can produce noticeable results in less than a month.

Remember when mothers everywhere would all chant the same mantra – "Go on outside and play!" The message is the same today. Go outside and play! Hike, ride a bike, go swimming or play tennis.

The Exercise Pay-off

Certain activities give bigger and faster results than others, but every exercise gives some result. The one muscle that must be exercised more than any other is the consistency muscle. Working out like a mad-person for a couple of weeks before reverting to old ways is not the answer. Putting exercise on the "must-do" list is key.

Don't know where to start? Incorporate little things into everyday life – park at the back of the lot and walk to the store, walk to work if it takes half an hour or less, take a couple of flights of stairs briskly. Enlist the help of a friend to partner up, and just get moving. Make lifestyle choices that support movement, and make it non-negotiable.

When regularity is enforced the effects will be good and almost immediate:
  1. The metabolism awakens and runs more efficiently.
  2. The immune system strengthens and wellness follows.
  3. The mood lifts. Happiness can't be far away.
  4. And the weight comes off - who can argue with results like that?
This is an obstacle that can certainly be overcome. Remember, it uses more calories to stand than to sit. More calories to walk than to stand. More to run than to walk. And as they say in the commercials – you're worth it!

steroids weight gain


Three Diet Mistakes That Prevent Weight Loss

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diet mistakes
How many times will the diet and weight loss gurus keep claiming that they now have the latest and greatest system for losing weight? There are even television commercials that advertise pills that will help a person lose weight. These marketing people actually claim that losing weight is as simple as taking a pill. Really.

One has to wonder how some of these marketing folks actually sleep at night making all those ridiculous claims. Well, don't watch another diet program ad or listen to another weight loss claim that may or may not be true. It's time to take a sensible approach to this dieting and weight loss thing. Here are some common mistakes folks make when trying to lose weight.

Weight Loss Does Not Start at a Drive-thru Window – Period

Restaurants have made getting food so easy that folks don't even have to leave the comfort of a vehicle. Think of that for a minute – folks can now get any fattening, greasy, salt-laden foods they wish without having to stand up and walk into a restaurant. Sure, healthy foods can also be ordered at a drive-thru, but it's hard to resist all that other food.

It's not the fault of the drive-thru or the restaurant or even that cute, friendly person taking the order. The problem here is that fast food is generally unhealthy and making it easier to get unhealthy food is a bad thing. According to, a recent long-term study showed that folks who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.

Weight Loss Success Begins with Realistic Goals

Anyone can find a web site or TV ad that makes big promises for losing weight. They all make it sound so easy and reasonable. the facts show that most of those promises of losing huge amounts of weight are simply false. There are many people out there whose lives are built on these broken promises and false claims of weight loss.

Setting a goal of losing 20 pounds in the first week is simply a recipe for failure and frustration. Some people actually set an unattainable goal as a reason for never starting a weight loss plan. Talk to a dietitian or nutritionist, get educated on what's going to work and what's not. Make a long-term plan and get started on it today. Set goals that are realistic and attainable like one to two pounds per week. Over the course of a year, two pounds lost each week is over 100 pounds.

Weight Loss Means Exercising

There's just no way around this one. Exercise is going to rev up the metabolism, which in turn is going to burn more calories faster. Guess what happens next. The pounds start coming off and successful weight loss is achieved. Make a decision today to get out there and become more active, whatever it takes.

Putting all the hopes of losing weight on diet alone is going to be tough. Most folks would rather exercise and still eat the things they like, only in smaller amounts. Exercise has other benefits as well. Endorphins are released in the brain during exercise and promote an overall good feeling. The key to exercise is finding something that is enjoyable.

Stop listening to all those ads and people saying how much weight they lost on some new weight loss plan. It's time to be accountable and take the necessary action to start losing weight. The process is simple – eat less and exercise more. Make a decision to lose weight today and do what is needed to get started.


Formula to Fight Fat

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A new ingredient may be added to infant formula and food to curb hunger, promote thinness and fend off obesity later in life reports Lisa Melton in Chemistry & Industry, the magazine of the SCI.

At the Clore Laboratory at the University of Buckingham, testing will determine if adding leptin, the hunger hormone, to formula and food for infants will successfully work to help cure childhood obesity. It is suspected that babies who are supplied with the leptin will not become obese..

Adding leptin to their food has worked in animals studies. Supplementing the diet of infant rats with leptin ensures that they will not be overweight as adult rats. Animals stayed at a healthy weight despite eating a diet high in fat. Leptin is produced in the body throughout life. The key is to introduce the leptin to infants because when introduced to adults, they become immune to the hormone over time.

Introducing leptin at a time when the brain is making important connections allows the hormone to work successfully at controlling weight. Women may also reduce their child’s likelihood of obesity by taking a leptin supplement while pregnant. This worked well in tests with pregnant rats.

Giving infants a healthy dose of leptin raised the metabolism so that calories will be burned off more quickly and the chance of becoming obese is lessened. Side effects need to be thoroughly tested before we can begin using leptin in formula to prevent obesity.


Exercise & Weight Loss Program

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boot camp exercises
The Puget Sound Adventure Boot Camp is a four-week outdoor program that offers fitness instruction, nutritional counseling & motivational training. He also finished 5th in the U.S. at the National Biathlon (run/bike) Championships. We are a certified Adventure Boot Camp instructor that you can trust. Related terms include fitness boot camps, boot camp fitness program, aerobic fitness programs, boot camp exercise class, and beginner exercise program. If we are notified after your session begins, we can only give you a credit towards another boot camp. Along with this, our Powerhouse Gym has a similar class, structured like basic training.

A four week outdoor exercise program of fitness instruction, nutritional counseling, and motivational training. Get Exercise and Weight Loss Programs on Bootcampexercise. We wish you to understand how much we love you to do that exercise. Society promotes workout as the reply to most questions, yet most women silent lack the motivation or the time. That will then permit you to consume 10g fat during your second and third meal of the day. Go to the Register page and fill out the registration form. Related phrases include exercise program for seniors, fitness programs seattle, extended stay fitness programs, exercise and diet programs, and weight loss diets and exercise program. Endorsed by top fitness, nutrition, dieting, and behavior experts, your weekly nutrition news and a monthly ezine. Personal trainers can typically charge $40 to $120 per hour for their services. Even oversees the Spencer Escape fitness retreat center in Big Bear, CA. Look for exercise and weight loss programs on Bootcampexercise. Our 2 min. solution finder will help you take the beach body you deserve today! The causes of overweight and obesity are multifactor, yet there is no doubt they have common roots. Related terms include exercise program children, diet exercise free program, fitness affiliate programs, youth fitness programs, and employer sponsored fitness programs. You can spend months of attending different specialized training schools all over the United States. For your convenience, we have 3 targeted wellness, weight Loss and Sports & Fitness. After honing, testing, refining, and testing a little more, your 21-Day Program is in a class by itself! Students will be demanded to develop personal muscular training plan and aerobic workout training plan. It is also provided by fitness experts like us that focused more on Boot Camp.

Exercise and Weight Loss Programs is at Bootcampexercise. These can include great bargains in fitness equipment that can be joined to your house gym. We were recently sentenced by your physicians to frequent workout at a fitness club. Don’t be surprised if you see a 3-8% reduction in your body fat over the four weeks! Changes in body were negatively correlated with changes in body weight. Whether you are out of form and unfit or a fitness Boot Camp SA has the plan for you. Come and review our links to most popular weight management plans including Weight Watchers here at Boot Camps. Expert commentary on workout, nutrition, sports, and health, plus tips and techniques for maintaining a physically fit lifestyle. Most people feel some soreness for the first 2-3 days. After that point, it is slight to moderate. Whether you are a Body-For-Life transformation challenge competitor, fitness enthusiast, or seasoned athlete, Boot Camp is the perfect solution. Did you understand that individuals who workout regularly reduce the risk of heart disease, cancer, diabetes, and stroke?


Goal Of Weight Loss Programs – Losing Weight

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Now, the goals of the providers of these programs are not always the same. Some are providing legitimate services and products while others are simply trying to capitalize on your desire to be thin.

This site is dedicated to helping you educate yourself on the fundamentals of nutrition and exercise so you know how to separate the winners from the losers.

However, losing weight, and keeping it off, is not accomplished through quick fix or ‘fad’ diets and usually create what we like to call ‘yo-yo’ dieters.

If your body is not well how can the mind be? It can’t.

Don’t be a victim of the ‘hype’ and subject yourself to this emotional roller coaster ride. Do it right – the first time – by following the guidelines on this site.

It goes without saying that the most efficient method of losing weight is one where we are able to conserve all, or almost all, of our lean muscle tissue while achieving a steady reduction in body fat, and body fat percentage over all. This is best accomplished through a balanced combination of guided and sensible nutrition and exercise.

This type of approach will cause a dramatic ’shape’ shift in your body rather then just creating a smaller version of your previous body. It’s muscle tissue that leads to that long lean look you desire. However, don’t be confused and think that you can ’spot’ reduce and lose weight only from one particular area of your body.

You can’t. But, don’t worry you can change the ’shape’ of your body if you abide by the guidelines we’ve set forth. Calorie restriction is one of the only validated ways of achieving weight loss.


Roll Up Exercise

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What You Need to Know about the Roll-Up Exercise

In particular, the Roll-Up gives the joints and muscles of your spine and back a valuable “massage” that stimulates your circulation and the portion of your nervous system housed in the spinal column. This massaging action helps the Roll-Up promote the essential mind/body connection that’s such an important benefit of the Pilates method of conditioning.
roll up exercise

Joseph Pilates devised the Roll-Up to promote deep, healthy Pilates breathing, making it an important tool for oxygenating your blood and improving your circulation, as well as to strengthen the Powerhouse muscles, and to build a strong, flexible, and well-aligned spine.

The Roll-Up is similar to an old-fashioned style of sit-up, but it emphasizes stretching and articulating your spine, rather than heaving your torso off the floor. In a basic Roll-Up, you lie flat on a workout mat with your legs straight and your arms and hands extended above your eyes. In most versions of the Roll-Up, you hold a bar or rod in your hands, and with straight arms you slowly roll your spine up and forward, one vertebra at a time, stretching your head and arms toward your toes while you maintain your scooped belly. As you reverse, you once again scoop your abdominals in and up the front of your spine and articulate vertebra by vertebra until you return to the original position. With each repetition of the Roll-Up, your spine is more flexible and your abdominals are stronger than before.

What the Roll-Up Does

As mentioned earlier, the Roll-Up offers a number of important physical and mental benefits:
  • It is a key part of any Pilates warm-up, and it’s especially effective for promoting deep, healthy breathing and getting your spine and legs ready for the Pilates work ahead.
  • It is also an important Pilates tool for articulating the spine and increasing its strength and flexibility.
  • It gives the muscles and joints of your spine a massage, promoting increased circulation, and awakening your nervous system.
  • It stretches tight hamstrings and muscles in the calves, neck, and armpits, while it promotes strong, flexible hip joints.
  • It increases shoulder range of motion, strength, and flexibility
As with all Pilates exercises, in the Roll-Up you work to lengthen all your muscles, even as you contract them. For instance, you don’t allow your abdominals to shorten, bunch, or crunch as you curl forward. Instead, you keep your abdominals long and scooped in and up along the front of your spine, even as you challenge them to lift the weight of your upper body This action demonstrates the unique Pilates guiding principle of oppositional energy, and it’s an essential technique for developing powerful, supple muscle tissue and building a strong and flexible body.

Tips and Precautions for Doing the Roll-Up

The Roll-Up is a safe, effective exercise, but you do need to keep a few things in mind as you’re learning the proper Roll-Up technique:
  • Be sure to use your belly muscles (scooping them in and up along the front of your spine) to lift your head, spine, and arms up and over toward your feet; do not overuse your back.
  • Keep your arms and wrists straight but not locked as you reach forward with them. This will help alleviate any strain on your shoulders and neck.
  • Make your movements sequential and smooth, yet strong. Don’t heave your torso up. You may find that one area of your spine is less flexible than the rest. To keep your Roll-Up smooth and flowing, try timing your exhalation at different points in the Roll-Up to give your abdominal muscles more uniform strength as you lift the less-flexible portion of your spine from the floor. If you exhale at the most difficult moment of your curl, you can gain more articulation there.
  • Tight muscles need to be coaxed and massaged, not strained and pulled. Use the exercise to stretch your back and hamstrings gently over time. You aren’t competing with anyone to see how far you can stretch toward your toes.
  • Remember to reach forward with your head and spine as well as your hands. Don’t strain your neck or shoulders.

The Ultimate Version of the Roll-Up

When you’ve mastered the basic intermediate version of the Roll-Up, you’re ready to try some advanced modifications. Here are some ideas for taking the Roll-Up to new levels:
  1. Gradually lower the starting position of the bar and arms until you can lay them flat on the mat above your head. Keep your shoulders wide and flat, and don’t allow your ribcage to arch off the mat.
  2. Next, begin the Roll-Up by raising your arms until they are perpendicular to the floor, curl your head and shoulders off the mat until your head is between your arms, and then continue to roll up and down. Keep your head between your arms the entire time until your arms are again perpendicular to the floor. To finish, lower your shoulders and head, then reach your arms back to the mat above your head.
  3. Finally, curl your head, shoulders, and arms simultaneously Keep your arms next to your head throughout the entire exercise, but (especially at the beginning and end) remember that your shoulders must remain relaxed down away from your ears and you still have to articulate one vertebra at a time! Keep your legs firmly anchored together and reaching down along the mat.