Do You want to loss weight , are You concern about your fitness then ? If yes then read on.
Weight Loss Tips You Must Know and Practice :
1 : Have a Goal : The most important tip is to have a goal ,having a goal tells you were you are going and how to get there. When you have a goal you don't get discouraged because you know where you are going and as Les Brown will always say " when the dream is big ,the problems doesn't matter.
2 : Before You start that weight loss program , take a picture of Your present self and keep it for future reference. You should also know your present weight and make sure to keep a record.
3 : Quality Exercise: This is not an entirely new method ,but this step should be taking seriously by any one who intends to reduce weight and have a good shape. Exercise could be difficult but any one who is really interested in losing weight must endure for a minimum of four 40 minutes sessions in a week.
4 : Aerobic/cardio Work out : Aerobic/cardio workout helps in the reduction of fat and metabolic rate. Ensure to engage in serious aerobic/cardio training 2 to 4 days a week will help in the fat burning process and also in metabolic rate. Many believe Calorie are being burnt while engaging in aerobic exercise only but the truth is , you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done. Short cardio sessions ( 10 - 20 minutes ) will help increase body metabolic rate so as to burn off more calories even when sleeping or resting.To see more results fast endure to engage in cardio sessions for a minimum of four 15-20 minutes sessions a week .
5 : Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by
printing our food diary.
6 : Do not Skip Meals : Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
7 : To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.
8 : Get Enough Sleep : Hold on. If you're thinking "Wait, are you saying I can lose weight just by sleeping? AWESOME!!!!" you'd be slightly mistaken. Sleep alone will not cause weight loss. It will however help. There are a bunch of science-y reasons for this, and if you are in the 1% of people reading this who want to know those reasons, email me and I'll explain. If you're in the other 99%, just know that sleeping enough will indeed help your weight loss. That's not all though. You know what it feels like when you're tired? You become lazy. You don't feel like doing anything. Well, when you're goal is losing weight, you can't be lazy and you can't feel like not doing anything. Sleeping enough will eliminate this problem. Yes, you just read "sleep enough" on a list of weight loss tips. This one is really as easy as they get. You have no excuse.
9 : Never skip breakfast, NEVER! Breakfast is the single most important meal in the day. Your body needs it, and if you don't eat it, you metabolism will suffer and you will find it harder to lose weight. Always eat a high fiber and low sugar breakfast.
10 : Incorporate thermogenic (hot) herbs and spices in your meals. Individuals eating meals "spiced" with cayenne (red) pepper and mustard powder, spicy, grainy mustard and medium-hot salsa display higher rates of calorie burning, due to the thermogenic action of these spices. Try for tasty thermogenic food condiments. Hot spicy food may also temporarily reduce your appetite, encouraging you to eat less.
11 : Fibre is nature’s weight loss power house. There are two types, soluble and insoluble. Soluble is the gummy type that can act like a sponge and is found in foods like oatmeal and beans. Insoluble fiber acts like a broom, sweeping out the debris and is found in things like vegetables, fruits and whole grains. Soluble fiber can help lower cholesterol while insoluble fiber contains fibers that cannot be digested but add bulk to our meal. Both fibers swell up in our stomach creating a feeling of fullness and being high in water and low in calories, are a perfect way to improve both digestive and colon health. High fiber foods are the best tools for anyone wanting to shed some pounds. All of the super foods contain fiber, so that list might be a good place to start.
12 : Passionately kiss your partner 10 times a day. According to the 1991 Kinsey Institute New Report on Sex, a passionate kiss burns 6.4 calories per minute. Ten minutes a day of kissing equates to about 23,000 calories -- or eight pounds -- a year!
13 : Eating too much meat isn’t good for us. We all know if we eat too much it will make us feel run down and tired. Not only that, but there are health risks involved too. A diet in high fatty meats can lead to heart disease and cancer. No one wants that. Some people choose not to eat meat for religious reasons, they believe that it is wrong to kill an animal, or they may want a healthier diet. It is popular with the young crowd. I have never understood it really. Though I suspect that after you get older and bust your ass off for a living, you want to reward yourself with some nice juicy meat. This might come as a shocker, but anyone who has read any of my articles knows that I don’t hold back. I don’t think the vegetarian diet is more healthy. I really don’t. The problem is, most people that I know who don’t eat meat load up on other things. They eat a lot of dairy or eggs. I think they do this because all humans crave animal products.
14 : Hydrate, Hydrate, Hydrate: When you don’t consume the recommended amount of water each day (at least 8 glasses), your body is not burning calories as efficiently as it could be. All of your tissues need enough water to function at their very best. Without water your blood flow slows and nutrients and energy cannot travel to your muscles as quickly as they should. Therefore your endurance wanes and you will not exercise for as long as you would have if you had gotten enough water.
15 : Look Yourself in the mirror , is there any difference between the person You are looking at in the mirror and the person You saw in the Mirror in step 2. Also check your weight is their a major check ?
16 : Never stop reading and asking questions , no one single person can give You all the weight loss tips You, therefore You must continue reading and learning
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Thursday, April 3, 2008
Monday, March 31, 2008
8 Reasons Why You Should Exercise
That fact that exercise is a good thing nobody can dispute, however, people have their own reasons why they exercise. They can be things like "I want to look better!", "I want to feel better!" and so on...
Here are 8 reasons why you should exercise!
1. Waking up refreshed! When you exercise in a healthy and safe way, you will feel a lot better about getting up in the morning.
2. Still going strong at the end of the day! If you exercise on a regular basis you can feel the difference at the end of the day, when you come home from work or a day of play.
3. Having more energy for recreation! You will have more energy to the things you love. It can be anything, fishing, sports, hunting, walking, dancing, you name it!
4. Sleeping better! You will definitely sleep a lot better at night. You will be calm when you go to bed and rested when waking up. Also, you will not wake up as much in the middle of the night.
5. Prevent heart disease! If you exercise your heart regularly, you will decrease the chance of having heart difficulties and lower your total amount of bad cholesterol (LDL). Remember, not all cholesterol is bad.
6. Prevent osteoporosis! Your bones are at the peak in your 20's. If you start exercising on a regular basis at that age you will lower you chance of having this disease. If you are older, no worries, but the sooner you get started, the better.
7. Prevent diabetes! There is a great debate on how much exercise people with diabetes should do. Remember, it can't hurt if you do it in moderation. Consult your doctor before you start an exercise program.
8. Lose weight! If you start an exercise program designed for weight loss, you will lose weight! You just have to stick with it and eat right.
I hope this information will help you get motivated to "get out there" and do the work!
Here are 8 reasons why you should exercise!
1. Waking up refreshed! When you exercise in a healthy and safe way, you will feel a lot better about getting up in the morning.
2. Still going strong at the end of the day! If you exercise on a regular basis you can feel the difference at the end of the day, when you come home from work or a day of play.
3. Having more energy for recreation! You will have more energy to the things you love. It can be anything, fishing, sports, hunting, walking, dancing, you name it!
4. Sleeping better! You will definitely sleep a lot better at night. You will be calm when you go to bed and rested when waking up. Also, you will not wake up as much in the middle of the night.
5. Prevent heart disease! If you exercise your heart regularly, you will decrease the chance of having heart difficulties and lower your total amount of bad cholesterol (LDL). Remember, not all cholesterol is bad.
6. Prevent osteoporosis! Your bones are at the peak in your 20's. If you start exercising on a regular basis at that age you will lower you chance of having this disease. If you are older, no worries, but the sooner you get started, the better.
7. Prevent diabetes! There is a great debate on how much exercise people with diabetes should do. Remember, it can't hurt if you do it in moderation. Consult your doctor before you start an exercise program.
8. Lose weight! If you start an exercise program designed for weight loss, you will lose weight! You just have to stick with it and eat right.
I hope this information will help you get motivated to "get out there" and do the work!
Saturday, March 29, 2008
How To Keep Those Extra Pounds From Coming Back
There are basically two ways people try to lose weight. One of them is dieting.
Does dieting really work? Well, the answer is yes and no. You see, dieting works in the short run. Some people go through excruciating means to shed those unwanted pounds, but what happens is, they slowly come back on. Why does the weight return?
One reason is that dieting doesn't take into account that eating a proper nutritious meal is a life time adjustment. Most dieters lose the weight, then go back to old bad habits, and diet again. This becomes a vicious unhealthy, never ending cycle that is hard to break.
Another reason is the less you eat, the slower your metabolism. When your metabolism slows down, you don't burn as many calories, and therefore, the weight doesn't come off.
So, cutting back on food intake is not the answer.
Taking diet pills can possibly work, but is sometimes dangerous. People have died from abusing diet pills, and also, like other diets, once you stop, the weight comes back on.
The Solution to weight loss
Eating properly has an effect on weight loss, but couple that with motivation, healthy foods, purging toxins, and exercising in a fun way, and the weight you lose will stay lost for a life time without any thought or effort. Please choose carfully which method you use to lose weight.
Does dieting really work? Well, the answer is yes and no. You see, dieting works in the short run. Some people go through excruciating means to shed those unwanted pounds, but what happens is, they slowly come back on. Why does the weight return?
One reason is that dieting doesn't take into account that eating a proper nutritious meal is a life time adjustment. Most dieters lose the weight, then go back to old bad habits, and diet again. This becomes a vicious unhealthy, never ending cycle that is hard to break.
Another reason is the less you eat, the slower your metabolism. When your metabolism slows down, you don't burn as many calories, and therefore, the weight doesn't come off.
So, cutting back on food intake is not the answer.
Taking diet pills can possibly work, but is sometimes dangerous. People have died from abusing diet pills, and also, like other diets, once you stop, the weight comes back on.
The Solution to weight loss
Eating properly has an effect on weight loss, but couple that with motivation, healthy foods, purging toxins, and exercising in a fun way, and the weight you lose will stay lost for a life time without any thought or effort. Please choose carfully which method you use to lose weight.
Wednesday, March 26, 2008
Weight Loss Surgery- Get the Facts
Many people that are overweight want to lose those extra pounds. The first step in weight loss for anyone would be to go on a diet. Many people become yo-yo dieters, where they lose weight and then pack it right back on. Losing weight in this manner can be very damaging to the body and that is why some people eventually turned to weight loss surgery. For some, weight loss surgery is the best option. People that are top candidates for weight loss surgery would have a BMI or body mass index of more than 35 and they would also need to display health issues that stem from their weight problem. It is then, that a doctor will suggest weight-loss surgery.
It is very important that you stick with the diet and nutritional supplements once you have the weight-loss surgery in order to maintain the weight loss you want and to avoid any complications. There have been people that did not follow the guidelines after surgery and ended up gaining weight despite everything that has been done. The best way to get all the information you need regarding the surgery would be to sit down and talk with your doctor. They can go over all the options with you so you know exactly what you're getting into an exactly what you can expect in the end.
It is been proven time and time again that weight-loss surgery is one of the fastest ways for people to lose weight. After the surgery it is important to follow a strict regimen in order to keep the weight off and not pack the pounds back on. Their different types of weight loss surgery that you can get rang from the temporary band that is put on your stomach to the more permanent altering of your stomach. No matter which way you choose to go, the procedures are fairly simple and you can expect to see results almost immediately.
It is important to keep lines of communication open with your physician and that you feel comfortable with your doctor. If you have doubts about your doctor and their ability to help you, then chances are you're setting yourself up for failure. Many doctors prefer to have their patients go through some sort of therapy either prior to the surgery or after the surgery to deal with the new changes that will be taking place within their body. By doing this you give yourself a little bit of insurance regarding your weight-loss plans. You'll be able to handle it both physically and mentally with the help of your doctor.
If you're overweight and you have found that diets just do not work for you and you're now having health problems, than it is important for you to talk to doctors as soon as possible to see if weight-loss surgery will be right for you. Your doctor will go over your medical history with you as well as your diet attempts and what your weight-loss goals are. He or she will then help you tailor a plan that meets your needs.
It is very important that you stick with the diet and nutritional supplements once you have the weight-loss surgery in order to maintain the weight loss you want and to avoid any complications. There have been people that did not follow the guidelines after surgery and ended up gaining weight despite everything that has been done. The best way to get all the information you need regarding the surgery would be to sit down and talk with your doctor. They can go over all the options with you so you know exactly what you're getting into an exactly what you can expect in the end.
It is been proven time and time again that weight-loss surgery is one of the fastest ways for people to lose weight. After the surgery it is important to follow a strict regimen in order to keep the weight off and not pack the pounds back on. Their different types of weight loss surgery that you can get rang from the temporary band that is put on your stomach to the more permanent altering of your stomach. No matter which way you choose to go, the procedures are fairly simple and you can expect to see results almost immediately.
It is important to keep lines of communication open with your physician and that you feel comfortable with your doctor. If you have doubts about your doctor and their ability to help you, then chances are you're setting yourself up for failure. Many doctors prefer to have their patients go through some sort of therapy either prior to the surgery or after the surgery to deal with the new changes that will be taking place within their body. By doing this you give yourself a little bit of insurance regarding your weight-loss plans. You'll be able to handle it both physically and mentally with the help of your doctor.
If you're overweight and you have found that diets just do not work for you and you're now having health problems, than it is important for you to talk to doctors as soon as possible to see if weight-loss surgery will be right for you. Your doctor will go over your medical history with you as well as your diet attempts and what your weight-loss goals are. He or she will then help you tailor a plan that meets your needs.
Monday, March 24, 2008
How Do You Deal With Obesity
It is a nightmare for some people who want to deal with the problem of overweight and obese. In fact, a lot of people are overweight mainly because of their lifestyles. People may have prejudices on a person who is fat or overweight. They may find that a fat man is funny if they feel happy on one day. However, the case will be worse if the overweight person is a woman.
As a matter of fact, how do we see yourselves will greatly affect by how others see us. For most of use, it is very difficult not care about what others say. Due to this fact, a lot of people who are overweight would prefer staying at home rather than going out. They will avoid moving too much. And they will not do any exercises. This in fact will make more fat to be accumulated. As a result the problem of overweight will become even more severe.
It is also relatively more difficult for overweight people to have relationships. As a matter of fact, people who are overweight are generally reluctant to be naked. And this will certainly ruin their relationships in sex. As mentioned, overweight people will not choose to go out and this will make it even more difficult for them to find partners.
In order to deal with obesity effectively, one has to motivate oneself. He / she will need the determination to fight with fat. Of course the support from the others is also very important. As mentioned, what we see ourselves will be greatly dependent on how the others see us. If the other people try to support an overweight person, he / she will probably have more incentive to deal with the problem. Besides, we have to understand that addition to food is somehow like drug addition. We may feel depressed if we eat less than we used to. As a result, even more extra support may be need when an overweight person is on diet.
It is very easy for a person to get fat. However, losing weight is a different story. In most cases it is hard to lose weight. A strong emotional support will be needed in order to succeed in weight loss. After the diet, the overweight person will still have to eat less for his/her whole life. Of course exercising is also a must in order not to gain too much weight again.
As a matter of fact, how do we see yourselves will greatly affect by how others see us. For most of use, it is very difficult not care about what others say. Due to this fact, a lot of people who are overweight would prefer staying at home rather than going out. They will avoid moving too much. And they will not do any exercises. This in fact will make more fat to be accumulated. As a result the problem of overweight will become even more severe.
It is also relatively more difficult for overweight people to have relationships. As a matter of fact, people who are overweight are generally reluctant to be naked. And this will certainly ruin their relationships in sex. As mentioned, overweight people will not choose to go out and this will make it even more difficult for them to find partners.
In order to deal with obesity effectively, one has to motivate oneself. He / she will need the determination to fight with fat. Of course the support from the others is also very important. As mentioned, what we see ourselves will be greatly dependent on how the others see us. If the other people try to support an overweight person, he / she will probably have more incentive to deal with the problem. Besides, we have to understand that addition to food is somehow like drug addition. We may feel depressed if we eat less than we used to. As a result, even more extra support may be need when an overweight person is on diet.
It is very easy for a person to get fat. However, losing weight is a different story. In most cases it is hard to lose weight. A strong emotional support will be needed in order to succeed in weight loss. After the diet, the overweight person will still have to eat less for his/her whole life. Of course exercising is also a must in order not to gain too much weight again.
Tuesday, March 18, 2008
How To Choose The Right Fat Burner
One supplement that's hot on the fat loss market is fat burners. Every time you walk into the local supplement store you're greeted with a variety of products that all promise to get you the body of your dreams if you just take a few pills a couple of times a day.
But are these fat burners really worth your hard-earned money? Will they really help you shed that unwanted weight or would your money be better spent on something else - perhaps some new clothes that flatter your current body better.
That is what has to be determined.
The first step in doing so is to understand that not all fat burners are the same. There are different types of fat burners to match a variety of goals and objectives, therefore the first step will be finding the one that's best suited to you.
Thermogenics
The first type of fat burners fall into the thermogenic category and are aimed to help increase the metabolic rate and body temperature. Often these will contain ingredients such as ephedra, yohimbe, and caffeine.
Be aware that these are stimulants and as such, will create additional stress on your CNS. If you decide you aren't comfortable taking stimulant types of products, there are non-stimulant thermogenics that are available for purchase as well if you so choose.
The most noticeable side effects you'll see with these are an increased rate of energy, potentially an increased heart rate, feelings of jitteriness and nervousness (in some people), and lack of appetite.
Carb and Fat Blockers
The next type of fat burners out there are classified as carb or fat blockers. What these products essential try to do is block the digestion and processing in the body of any foods eaten that contain carbohydrates or dietary fat.
By doing so, you thus reduce your total calorie intake for the day and this is what will help the fat loss process along.
As these are non-stimulant in nature, you won't experience quite the same side effects as you do with the thermogenics.
Appetite Suppressants
The next class of fat burners are appetite suppressants and they are targeted towards killing your appetite. If you find that you are the type of dieter who struggles more because you are just simply hungry than because you have cravings for certain types of foods, this is likely the product you should be looking into.
Without feelings of hunger, dieting should be a much easier process for you.
Cortisol Blockers
Finally, the last type of fat burner that you may be interested in purchasing is cortisol blockers. Just as fat blockers and carb blockers work to stop these nutrients in the body, cortisol blockers serve to help stop the release and the effects of cortisol in the body.
Cortisol is a hormone that every dieter should be trying to minimize because it only encourages the accumulation of body fat, particularly in the stomach area. It is released due to a variety of different factors including increased stress, lack of sleep, being on a very strict diet (especially if its low carb), and when you exercise too much.
So, since it's virtually impossible to completely eliminate the release of cortisol entirely, doing what you can to minimize it is in your best interest. This is precisely why cortisol blocker products tend to be quite popular.
So, next time you're in the market for a fat burner, consider all your options. Also keep in mind that no matter what the product is promising, no supplement will 'magically' melt pounds off your frame. All they may do is potentially make it easier for you to get through the diet and exercise components that will help you lose the weight.
Monday, March 17, 2008
Your child’s nutrition (1): What are you programming Your child for?
The discerning parent would know why a dull child is not doing well at school.Food choice and breakfast may play a very important role. These days, adults are so busy trying to work to generate enough income to keep body and soul together that they do not pay attention to food choice and combination in their homes. Feeding properly seems to be a task for even families with a lot of money. Why? It’s simply because a good balanced diet requires attention and care. Preparing such meals can also be time consuming.
Tired and worn out parents have a way of feeding their children fast and ready-to-cook, tired and worn out parents find it easy to feed their children fast ready-to-cook meals.some family most especially Nigerians and Africans eat rice and stew on a daily basics!, for some others, plain noodles are permanently on the menu. Where are the fruits, vegetables, essential amino-acids, essential fatty acids, etc. The fast food treats do not make it any better; they only add a lot of saturated and trans fats, salt, sugar, etc. Today, we will take a look at free sugar in relation to a child’s diet and health. The sugar that we refer to is the table sugar used on a daily basis to manufacture drinks, confectionery, added to foods at home like beverages, custard, pap, etc. How does it affect your child¡_s health, especially in high content?
Sugar in your child’s diet: Sugar is a very popular chemical in our daily diet. Three sources provide over two thirds of the free sugar our diet and especially the diet of our children. These are, soft drinks, table sugar, which we add to foods, like tea and confectionery like biscuits, cakes, etc. Unfortunately, these are the very foods which are popular with children. This is largely because these foods are promoted by intense advertising and have a profound effect on food choice by children. Immediately after watching one of these glamorous adverts promoting highly sweetened drinks, my son nearly always asks me if he can have it. I firmly tell him no and explain that it is bad for him if he wants to grow up to be big and strong! Only careful parental guidance will teach a child to choose a fruitover a sweet when offered both.
As populations got more civilized, the amount of sucrose (sugar) they consumed increased. Prior to that, most of the sugar in the diet was from fruits; fructose – fruit sugar.
Sugar and the Teeth: I must applaud dentists. They have continually educated the public on the harmful effects of sugar on the teeth. They seriously deserve this commendation because the sugar cartel are a very powerful international body. Sugar sells and it is available everywhere. It is interesting to note that sugar was so scare in England during queen Victoria’s time, that only the elite ate it. The Queen, on the other hand, ate so much sugar; because of her privilege, that all her teeth were rotten! Many countries, especially in the third world; have traditionally eaten a high starch low sugar diet.¨ These population, like Nigeria, used to have a low incidence of dental caries i.e. holes in the teeth were not common. The deterioration of dental health, grew with the introduction of free sugars and foods high in it into their diet.
This is in line with research conducted by Newburn et al in 1980, which concluded that starchy foods are not cariogenic (i.e. they do not decay the teeth to cause holes in them). I will not usurp my esteemed dentists job by writing on how sugar decays the teeth. It suffices for me to say here, that a low sugar diet is compulsory for your child’s dental health to be good.
Sugar and Nutrient Deficiency; Drinking large quantities of soft drinks can lead to deficiencies in several important vitamins and minerals. A survey of more than 4,000 children, aged 2 to 17 years, foundthat soft drinks consumption rose 41% between 1989 and 1995. Soft drinkers were less likely to get the recommended levels of Vitamin A or calcium, and were at increased risk of magnesium deficiency. Sugar depletes magnesium, and the high levels of phosphoric acid in soft drinks can combine with calcium and magnesium in the gut to cause a loss of these vital minerals.
Children and Diabetes: Type 2 diabetes used to be called "adult-onset" diabetes, because it mostly occurred in people over 50. But this is no longer so. The rising rate of diabetes in children is epidemic. Dr. Gerald Bernstein, an endocrinologist with New York's Beth Israel Medical Center said, "If you go back 20 years, about 2% of all cases of new onset diabetes (type 2) were in people between 9 and 19years old. Now, it's about 30% to 50%." It is now a well established fact that the incubation of type 2 diabetes is directly related to diet (about 90%). More specifically a diet that continually floods the blood with a high sugar content; a diet high in refined carbohydrates and free sugars. Children with a positive family history maybe programmed to develop type 2 diabetes earlier if they are fed the later type of diet.Sugar and obesity: The combination of high sugar and high fat in food is a very deadly one. This is because the presence of sugar in the blood after a meal is digested makes the pancreas to secrete insulin. Besides it normal function of helping to metabolise sugar, insulin makes the body deposit fat cells! You can see that this is an unwholesome combination.
You are more likely to put on weight much faster with the sugar in your diet encouraging the deposit of fat. Obesity is increasingly becoming a problem in children. Besides inactivity (not burning energy by engaging in physical activity), a diet combination as is being described here is one of the major contributors to the rising problem of child obesity. We will talk more about obesity in children.Sugar blues: An intake of a high sugar food gives a sudden boost, a temporary high. The habitual intake of such items leads to the craving for the quick sugar
high when one does not have it. Have you observed the speed with which some people gulp down a bottle of soft drink? As if their very life depends on it!
Today’s youths have been described as jetfighters.¨ They refuel on the move. They live off junk food, confectionery like sweet and canned drinks. A condition described as reactive hypoglycaemia¨ has been found to be common among them. This is the sugar blues, which occurs immediately after their blood is deprived of their high sugar fuel. They feel extreme tiredness, depression, aggression and have been known to even attempt suicide! In North America, a Professor Schoenthaler even traced it to criminal behaviour.
Most importantly, families should device ways to reduce the amount of free sugars in their children’s diet. Soft drinks should be few and far between, and even then, diluted. Water is by far the most satisfying fluid. If you teach your child to appreciate and drink plenty of water, then they are less likely to have sugar addiction.
This article may not be entirely true for American audience,it may be well suited to fellow Africans and Aisians
Tired and worn out parents have a way of feeding their children fast and ready-to-cook, tired and worn out parents find it easy to feed their children fast ready-to-cook meals.some family most especially Nigerians and Africans eat rice and stew on a daily basics!, for some others, plain noodles are permanently on the menu. Where are the fruits, vegetables, essential amino-acids, essential fatty acids, etc. The fast food treats do not make it any better; they only add a lot of saturated and trans fats, salt, sugar, etc. Today, we will take a look at free sugar in relation to a child’s diet and health. The sugar that we refer to is the table sugar used on a daily basis to manufacture drinks, confectionery, added to foods at home like beverages, custard, pap, etc. How does it affect your child¡_s health, especially in high content?
Sugar in your child’s diet: Sugar is a very popular chemical in our daily diet. Three sources provide over two thirds of the free sugar our diet and especially the diet of our children. These are, soft drinks, table sugar, which we add to foods, like tea and confectionery like biscuits, cakes, etc. Unfortunately, these are the very foods which are popular with children. This is largely because these foods are promoted by intense advertising and have a profound effect on food choice by children. Immediately after watching one of these glamorous adverts promoting highly sweetened drinks, my son nearly always asks me if he can have it. I firmly tell him no and explain that it is bad for him if he wants to grow up to be big and strong! Only careful parental guidance will teach a child to choose a fruitover a sweet when offered both.
As populations got more civilized, the amount of sucrose (sugar) they consumed increased. Prior to that, most of the sugar in the diet was from fruits; fructose – fruit sugar.
Sugar and the Teeth: I must applaud dentists. They have continually educated the public on the harmful effects of sugar on the teeth. They seriously deserve this commendation because the sugar cartel are a very powerful international body. Sugar sells and it is available everywhere. It is interesting to note that sugar was so scare in England during queen Victoria’s time, that only the elite ate it. The Queen, on the other hand, ate so much sugar; because of her privilege, that all her teeth were rotten! Many countries, especially in the third world; have traditionally eaten a high starch low sugar diet.¨ These population, like Nigeria, used to have a low incidence of dental caries i.e. holes in the teeth were not common. The deterioration of dental health, grew with the introduction of free sugars and foods high in it into their diet.
This is in line with research conducted by Newburn et al in 1980, which concluded that starchy foods are not cariogenic (i.e. they do not decay the teeth to cause holes in them). I will not usurp my esteemed dentists job by writing on how sugar decays the teeth. It suffices for me to say here, that a low sugar diet is compulsory for your child’s dental health to be good.
Sugar and Nutrient Deficiency; Drinking large quantities of soft drinks can lead to deficiencies in several important vitamins and minerals. A survey of more than 4,000 children, aged 2 to 17 years, foundthat soft drinks consumption rose 41% between 1989 and 1995. Soft drinkers were less likely to get the recommended levels of Vitamin A or calcium, and were at increased risk of magnesium deficiency. Sugar depletes magnesium, and the high levels of phosphoric acid in soft drinks can combine with calcium and magnesium in the gut to cause a loss of these vital minerals.
Children and Diabetes: Type 2 diabetes used to be called "adult-onset" diabetes, because it mostly occurred in people over 50. But this is no longer so. The rising rate of diabetes in children is epidemic. Dr. Gerald Bernstein, an endocrinologist with New York's Beth Israel Medical Center said, "If you go back 20 years, about 2% of all cases of new onset diabetes (type 2) were in people between 9 and 19years old. Now, it's about 30% to 50%." It is now a well established fact that the incubation of type 2 diabetes is directly related to diet (about 90%). More specifically a diet that continually floods the blood with a high sugar content; a diet high in refined carbohydrates and free sugars. Children with a positive family history maybe programmed to develop type 2 diabetes earlier if they are fed the later type of diet.Sugar and obesity: The combination of high sugar and high fat in food is a very deadly one. This is because the presence of sugar in the blood after a meal is digested makes the pancreas to secrete insulin. Besides it normal function of helping to metabolise sugar, insulin makes the body deposit fat cells! You can see that this is an unwholesome combination.
You are more likely to put on weight much faster with the sugar in your diet encouraging the deposit of fat. Obesity is increasingly becoming a problem in children. Besides inactivity (not burning energy by engaging in physical activity), a diet combination as is being described here is one of the major contributors to the rising problem of child obesity. We will talk more about obesity in children.Sugar blues: An intake of a high sugar food gives a sudden boost, a temporary high. The habitual intake of such items leads to the craving for the quick sugar
high when one does not have it. Have you observed the speed with which some people gulp down a bottle of soft drink? As if their very life depends on it!
Today’s youths have been described as jetfighters.¨ They refuel on the move. They live off junk food, confectionery like sweet and canned drinks. A condition described as reactive hypoglycaemia¨ has been found to be common among them. This is the sugar blues, which occurs immediately after their blood is deprived of their high sugar fuel. They feel extreme tiredness, depression, aggression and have been known to even attempt suicide! In North America, a Professor Schoenthaler even traced it to criminal behaviour.
Most importantly, families should device ways to reduce the amount of free sugars in their children’s diet. Soft drinks should be few and far between, and even then, diluted. Water is by far the most satisfying fluid. If you teach your child to appreciate and drink plenty of water, then they are less likely to have sugar addiction.
This article may not be entirely true for American audience,it may be well suited to fellow Africans and Aisians
How To Burn Fat And Build Muscle
Are you unhappy with your current fitness level ? Do you want to build muscle and lose fat ? Do you envy some one who you believe has a better shape that you do ? Well I believe the Problem lie in what I can the "must do's of building muscle, losing fat and achieving great shape.Here are the three "Must-Do's" for a great body and superb fitness levels.
Number 1
You must learn to get involved in some endurance training ( weight ) to increase in muscle and physical strenght.
You MUST perform some type of resistance (weight) training to ensure lean muscle growth and strength increase. Building lean muscle (toning the body) is done by weight training and proper recovery/nutrition.
It starts with the stimulation of muscle growth from the stress of resistance training and ends in growth of lean muscle tissue from rest and proper nutrition.
Weight training could be very difficult but I believe when the goal is big the sacrifice has to be big,self discipline is the key.You should try and weight train 3 to 4 times a week, sufficiently training each muscle group once each week. If you train a muscle group (i.e. biceps or triceps) with intensity and proper resistance, once a week is all that is needed for adequate muscle stimulation.
Number 2
Learn to perform some aerobic/Cardio workout to ensure reduction in calorie and fat and the raising of resting matabolic rate (burning calories throughout the day at rest).
You cannot tone up the body and develop any type of defined physique if your muscles are covered by layers of fat.
Ensuring to do serious aerobics/cardio training 2 to 4 days a week will hasten the fat building process and also help in body metabolism in efficience at buring calories.
Many believe Calorie are being burnt while engaging in aerobic exercise only but the truth is , you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done.
Intense, brief (15 to 20 minutes) cardio sessions help raise the body's resting metabolic rate (the metabolism) so that you burn off more calories even while resting.
Many weight lifers are not happy with their physic due to their ignorance of doing some cardio sessions alongside their routines.
For effective fat burning, 3 to 4 sessions (15 to 20 minutes each) a week is sufficient.
Number 3
Th last but important thing you must do if you are really serious about burning fat and building muscle is to watch your nutrition.You must cultivate the habit of proper eating throughout the day if you are really interested in seeing results.Eating small but well-balanced meal in a 3 to 4 interval will help in building up body metabolism to make it more able to burn out the food intake.
Doing this means you will be eating about 5 or 6 times a day.
Make each meal a high-protein, moderate-carbohydrate, and low-fat choice. Foods like chicken breast, turkey, fish, low-fat dairy products, and lean red meats are excellent protein sources.
Carbs should come primarily from vegetables as well as whole grain breads, cereals, pastas, rice, and legumes.
Nutrition is the most important of the "must do's" of a great physique.Importance must be attached to eating properly as not eating properly could ruin all your effort ,it doesn't even matter how much exercise you do.
The next time you are not satisfied with your current levels of fitness and the condition of your physique, I can almost assure you that the answer lies in one of the three "must do's" of fitness:
To build muscle and lose fat, you have to focus on intense cardio, moderate weight training, and proper nutrition.
Number 1
You must learn to get involved in some endurance training ( weight ) to increase in muscle and physical strenght.
You MUST perform some type of resistance (weight) training to ensure lean muscle growth and strength increase. Building lean muscle (toning the body) is done by weight training and proper recovery/nutrition.
It starts with the stimulation of muscle growth from the stress of resistance training and ends in growth of lean muscle tissue from rest and proper nutrition.
Weight training could be very difficult but I believe when the goal is big the sacrifice has to be big,self discipline is the key.You should try and weight train 3 to 4 times a week, sufficiently training each muscle group once each week. If you train a muscle group (i.e. biceps or triceps) with intensity and proper resistance, once a week is all that is needed for adequate muscle stimulation.
Number 2
Learn to perform some aerobic/Cardio workout to ensure reduction in calorie and fat and the raising of resting matabolic rate (burning calories throughout the day at rest).
You cannot tone up the body and develop any type of defined physique if your muscles are covered by layers of fat.
Ensuring to do serious aerobics/cardio training 2 to 4 days a week will hasten the fat building process and also help in body metabolism in efficience at buring calories.
Many believe Calorie are being burnt while engaging in aerobic exercise only but the truth is , you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done.
Intense, brief (15 to 20 minutes) cardio sessions help raise the body's resting metabolic rate (the metabolism) so that you burn off more calories even while resting.
Many weight lifers are not happy with their physic due to their ignorance of doing some cardio sessions alongside their routines.
For effective fat burning, 3 to 4 sessions (15 to 20 minutes each) a week is sufficient.
Number 3
Th last but important thing you must do if you are really serious about burning fat and building muscle is to watch your nutrition.You must cultivate the habit of proper eating throughout the day if you are really interested in seeing results.Eating small but well-balanced meal in a 3 to 4 interval will help in building up body metabolism to make it more able to burn out the food intake.
Doing this means you will be eating about 5 or 6 times a day.
Make each meal a high-protein, moderate-carbohydrate, and low-fat choice. Foods like chicken breast, turkey, fish, low-fat dairy products, and lean red meats are excellent protein sources.
Carbs should come primarily from vegetables as well as whole grain breads, cereals, pastas, rice, and legumes.
Nutrition is the most important of the "must do's" of a great physique.Importance must be attached to eating properly as not eating properly could ruin all your effort ,it doesn't even matter how much exercise you do.
The next time you are not satisfied with your current levels of fitness and the condition of your physique, I can almost assure you that the answer lies in one of the three "must do's" of fitness:
To build muscle and lose fat, you have to focus on intense cardio, moderate weight training, and proper nutrition.
Saturday, March 15, 2008
Is Buying a Home Gym a Good Idea?
Want to lose weight and get in shape? It's a great idea but you just don't have the time to get to the gym! There is something you can do, which will get you in shape and you don't even have to leave the comfort of your home. The answer lies in a home gym. The home gym will let you get the exercise you need and get that figure you want. Before heading out to the nearest equipment store there are a few things you need to consider.
How much $?
Remember if you join a gym, you will also need to shell out the dough, be there at the hours they specify too. Plus you will have to let others watch you work out. So investing in a treadmill and some other equipment is not so much if you consider everything you have to put up with at a gym. When choosing exercise equipment, be sure you get the kind of equipment that is right for you. If you are only looking for a cardiovascular workout then you probably don't need a weight machine, so make the most of your money and get the equipment you really need. A good place to start is the Internet. Look at a couple of review sites and see which are the best machines for the type of workout you are looking for.
Remember, if you do buy from some internet offer, and don't really need the equipment, when you find that it wasn't what you expected, you will end up paying for the return shipping and handling which can be pretty steep for heavy home gym equipment.
Knowledge
Anyone can buy home gym equipment and you can even spend a lot of money doing it, but the point is, in knowing how to use it, thereby getting the best benefit and the best workout. If you don't know what you are doing, you might end up doing a certain exercise too little, and another too much, or maybe doing it the wrong way. You might end up with a sports injury, over exerting yourself or not getting any results in your fitness goals, which is that of getting fit and losing weight. This will cause you to lose motivation. While home gyms may be very convenient, it is important to learn how to use them correctly. Learn about which exercises fit your body type and which you need to do, to achieve your goals, Armed with this knowledge you can get the right machine for your home gym.
Manufacturer
Look online at different review sites to find out which manufacturers are considered to be the best and what their average costs are. Find the right machine for the money you have. Try to choose a renowned brand and not a generic brand, that way you will be able to find the right parts for the machine. It's also, not a bad idea to find books on different types of fitness and exercises you can perform from home on practically any type of home gym equipment.
How much $?
Remember if you join a gym, you will also need to shell out the dough, be there at the hours they specify too. Plus you will have to let others watch you work out. So investing in a treadmill and some other equipment is not so much if you consider everything you have to put up with at a gym. When choosing exercise equipment, be sure you get the kind of equipment that is right for you. If you are only looking for a cardiovascular workout then you probably don't need a weight machine, so make the most of your money and get the equipment you really need. A good place to start is the Internet. Look at a couple of review sites and see which are the best machines for the type of workout you are looking for.
Remember, if you do buy from some internet offer, and don't really need the equipment, when you find that it wasn't what you expected, you will end up paying for the return shipping and handling which can be pretty steep for heavy home gym equipment.
Knowledge
Anyone can buy home gym equipment and you can even spend a lot of money doing it, but the point is, in knowing how to use it, thereby getting the best benefit and the best workout. If you don't know what you are doing, you might end up doing a certain exercise too little, and another too much, or maybe doing it the wrong way. You might end up with a sports injury, over exerting yourself or not getting any results in your fitness goals, which is that of getting fit and losing weight. This will cause you to lose motivation. While home gyms may be very convenient, it is important to learn how to use them correctly. Learn about which exercises fit your body type and which you need to do, to achieve your goals, Armed with this knowledge you can get the right machine for your home gym.
Manufacturer
Look online at different review sites to find out which manufacturers are considered to be the best and what their average costs are. Find the right machine for the money you have. Try to choose a renowned brand and not a generic brand, that way you will be able to find the right parts for the machine. It's also, not a bad idea to find books on different types of fitness and exercises you can perform from home on practically any type of home gym equipment.
Thursday, March 13, 2008
Weight Loss
People seems to be getting more serious about their weight.weight loss has become a serious topic for almost everyone due to high rate of body of weight among people in the world in recent time.
Experts have suggested so many method major problem in a bid to help redue to the rate ,but do these methods really work,at least to the extent you and I want.Magazines have suggested so many diets,recipes and other products that help in the reducyion but I am yet to discover any one thats loss weight apply the methods prescribed in the magazines.
So many have been decieved by the commerical tricks on local television stations.Few years ago I bought myself a bodybuilding guide, which completely changed my point of view into weight loss and muscle building. I have noticed that so many people are focused on popular stuff, which is shown on TV, advertised in magazines and I have noticed that not everyone realize that this is only a commercial trick.
I personally believe that everything can be achieved only by hardcore research and this is why my thoughts are based only on one bodybuilding guide, which was written by a person who was in bodybuilding for more than ten years.
I would like to introduce two important factors which are parts of a successful weight loss.
My opinion is that so many people focus on the wrongh the things in a bit to reduce their weight.In fact according to statistics 87% people fail in their bid to reduce weight but instead gain more weight A lot of people think that to loose weight they will need to make big, radical changes in their diets and lifestyle, but after two weeks time of low fat, low carb diet body can't cope with the sudden changes in ones lifestyle and eventually there is so called breakthrough. A person who was on diet goes to local supermarket, buys himself ten bars of chocolate and eats everything in one day and then he thinks that theres nothing better than old lifestyle. That is why you shouldn't make radical changes in your diet. Everything has to be made steadily.
There is another not traditional method. According to the bodybuilding guide I had bought some years back, weight loss depends on energy balance. This method isn't so popular in magazine articles, but I think it should be the foundation of every weight loss program.
Basically when I say that weight loss is dependent on energy balance I mean that you should plan your meals and plan your daily activities. The days don't have to be perfectly planned, but the thing is that you will know how many energy you use. Inou short terms it means that you should get less energy from food than you use. This is a fact of successful bodybuilding. There are hundreds of pills, vitamins on the market, but if you don't combine it with this principle you unlikely will achieve the results you want.
Experts have suggested so many method major problem in a bid to help redue to the rate ,but do these methods really work,at least to the extent you and I want.Magazines have suggested so many diets,recipes and other products that help in the reducyion but I am yet to discover any one thats loss weight apply the methods prescribed in the magazines.
So many have been decieved by the commerical tricks on local television stations.Few years ago I bought myself a bodybuilding guide, which completely changed my point of view into weight loss and muscle building. I have noticed that so many people are focused on popular stuff, which is shown on TV, advertised in magazines and I have noticed that not everyone realize that this is only a commercial trick.
I personally believe that everything can be achieved only by hardcore research and this is why my thoughts are based only on one bodybuilding guide, which was written by a person who was in bodybuilding for more than ten years.
I would like to introduce two important factors which are parts of a successful weight loss.
My opinion is that so many people focus on the wrongh the things in a bit to reduce their weight.In fact according to statistics 87% people fail in their bid to reduce weight but instead gain more weight A lot of people think that to loose weight they will need to make big, radical changes in their diets and lifestyle, but after two weeks time of low fat, low carb diet body can't cope with the sudden changes in ones lifestyle and eventually there is so called breakthrough. A person who was on diet goes to local supermarket, buys himself ten bars of chocolate and eats everything in one day and then he thinks that theres nothing better than old lifestyle. That is why you shouldn't make radical changes in your diet. Everything has to be made steadily.
There is another not traditional method. According to the bodybuilding guide I had bought some years back, weight loss depends on energy balance. This method isn't so popular in magazine articles, but I think it should be the foundation of every weight loss program.
Basically when I say that weight loss is dependent on energy balance I mean that you should plan your meals and plan your daily activities. The days don't have to be perfectly planned, but the thing is that you will know how many energy you use. Inou short terms it means that you should get less energy from food than you use. This is a fact of successful bodybuilding. There are hundreds of pills, vitamins on the market, but if you don't combine it with this principle you unlikely will achieve the results you want.
Fat Burning Diets
There are a plethora of so called fat burning diets out there on the market. It can sometimes be confusing as to which ones are actually healthy and which are not. The goal of this article is to discuss some of the popular recent dieting trends and help you to understand the facts concerning these fat burning diets.
Lets start out with the infamous;
The Atkins Diet
This diet supposedly works by cutting out carbohydrates, food like bread, rice and potatoes. Our bodies use carbohydrate as its primary energy source, when these are cut out, the body must use fat and protein instead. On the face of it this might seem like a good idea, the problem is the metabolic processes involved in using fat for energy instead of carbohydrates can lead to various health difficulties such as kidney problems, gout and headaches due to increased uric acid and ketone's. On this type of diet there can be low amounts of dietary fiber which leads to constipation and chronic bowel disease. There is also a common held belief amongst experts that the high amounts of animal fat eaten on the Atkins diet has a negative effect on cholesterol levels which over time can lead to heart disease. Having said all that, this type of low carbohydrate diet can be very effective in helping you to lose fat quickly, the key is to use it in moderation and not as a lifestyle diet.
The next of our fat burning diets is;
The Zone Diet
Barry Sear's 'Zone Diet' is a high protein, low carbohydrate, semi-starvation diet. This diet focuses on balancing the ratio of carbs, fat and protein. It is suggested that by consuming the correct amount of these components your body's insulin production is controlled. The theory is that when insulin is at the correct level the body burns fat more effectively. The ideal ratios suggested are 40% carbohydrate, 30% protein, and 30% fat with a concentration on avoiding 'bad' carbohydrates. Whilst on this diet many people claim that their general alertness and energy levels are increased. The problem with this diet is the emphasis on restricting calories which makes it very difficult to stick to for any length of time.
The South Beach Diet
Another of these fat burning diets is the South Beach diet which includes many celebrity advocates. This diet involves minimizing the consumption of bad fats and bad carbohydrates. It has three phases and begins with a somewhat restricted two-week induction phase. In this phase most carbohydrates (such as pasta, rice and breads) must be avoided. Plenty of protein is on the menu however with chicken, turkey, and fish along with nuts, eggs, salads, and vegetables.
The second phase includes specific meal plans and recipes. It reintroduces some of the foods avoided in Phase 1 - but only sparingly. This phase is used until a specific weight loss goal is reached. The third and final phase is more about living a healthy dietary lifestyle to maintain weight. The South Beach Diet may seem similar to the other fat burning diets we have discussed but other than the first phase, which definitely emphasizes low-carbs, it is not a strict low-carb diet. This diet is all about balancing the good and the bad carbs.
The Fat Loss 4 Idiots Diet
This diet has been growing in popularity. It involves a process know as calorie shifting. Nutritionally it is a reduced carb diet that cycles macro-nutrient ratios (to try and trick your metabolism). There are no processed foods included in this plan, it relies on whole foods, although after every 11 day cycle on this diet you are allowed 3 cheat days where within reason you can eat what you want. There is no calorie or carb counting and no limit on portion size, just eat until you feel full. This diet program is online and creates your own personal diet plan after you input foods that you most enjoy, it then creates an 11 day plan with 4 meals per day utilizing many of your favourite foods. This is one for the person who has tried the other fat burning diets without success, the Fat Loss 4 Idiots diet is far easier to stick to in comparison with the other diets mentioned here as it sets out a clear plan incorporating foods you like and also allows 'cheat' days.
Ultimately the best way to keep weight off is to change your lifestyle habits. Fat burning diets are a dime a dozen, it is more common sense than anything else. Avoid processed and sugary foods and drinks, have a balanced dietary plan and follow a quality exercise program.
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