About 133 million Americans-about 66.3 percent the nation--are overweight or obese
More than two-thirds of Americans don't meet basic activity level recommendations, and 24 percent are completely sedentary.
According to the American Obesity Association, obesity (and unhealthy dietary habits and lifestyles that don't include much or any physical activity) is the second leading cause of preventable death in the U.S.
4.According to the National Eating Disorders Association (NEDA), 40 percent of newly identified cases of anorexia are in girls ages 15-19, and over half of teenage girls use unhealthy weight control behaviors, such as skipping meals, fasting, smoking cigarettes, taking laxatives, and vomiting. And the obsession with weight starts early--NEDA reports that 42 percent of first- to third-grade girls want to be thinner, and 82 percent of 10-year-olds are afraid of getting fat.
Children and teens who are overweight often have a lifelong struggle with their weight and are at high risk for developing diabetes, high blood pressure, diseased arteries, damaged hearts and liver damage.
If a woman's waist circumference divided by her hip measurement is greater than 0.8, she is considered to have a high amount of visceral fat, which is the type of fat that surrounds the internal organs. This is especially true if her waist measurement is more than 35 inches. This type of fat is associated with higher risk of certain diseases and conditions like diabetes and heart disease.
If you eat 250 calories per day fewer than needed to maintain your weight, and exercise enough to burn an additional 250 calories a day, you will lose about a pound per week.
Your basal metabolic rate, or the number of calories your body needs just to maintain its basic functions, is determined by multiplying your current weight by 10. You need additional calories to provide energy for daily activities; the more active you are, the more calories you need.
According to the American Obesity Association and the CDC, an estimated 36 percent of Americans are trying to lose weight and 56 percent are attempting to maintain a weight loss.
Despite the ads that claim miracle weight-loss for some products, there simply is no magic formula for losing weight. Fad diets, like those based on cabbage soup, grapefruit or protein, may help you lose some pounds--often water weight--in the short run but they don't work in the long term because they're impossible and unhealthy to maintain. The truth is, permanent weight loss takes time and requires a permanent change in eating and exercise habits.
Friday, August 28, 2009
Friday, April 10, 2009
4 Proven Rules 4 Idiot Diet
People who are desperate about losing weight resort to taking any weight loss pills available. Most Pills have a temporary effect and some are even harmful. A proper weight loss diet is the only thing that can make you attain an hour-glass figure. You don't have to jog or follow strenuous exercising regime to get a 24-inched waist. Getting the actual weight loss rule is what really matters. Here are the 5 proven rules.
Rule#1. Most of the weight loss diet plans revolve around a low carbohydrate intake. You can safely consider this a myth. The fact is that your body adjusts its digestive powers to the number of calories that it encounters in the food you consume. Once you cut down on your calorie intake, your body will detect the change and adjust itself to burning fewer calories. As a result, you still have a lot of unburnt calories in your body that impede your rate of losing weight.
Rule#2 Consider eating small meals throughout the day - instead of your standard three meals per day with at least two and half hours between each meal you eat. This is an excellent way to lose weight. The larger the meal - the higher it is in fat and sugar - the more insulin your body releases in response. Remember insulin causes your body to save fat and burn carbohydrates.
Rule #3 - Prepare your own meals All your meals must be prepared at home. Stay away from fast food and other restaurants. You need to have the full control of what you eat.
Rule #4 - You must drink water many times a day first and foremost because when you drink water you will fill up your stomach and thus automatically eat less. Moreover, it's healthy to get your system cleansed regularly with water.
Rule#1. Most of the weight loss diet plans revolve around a low carbohydrate intake. You can safely consider this a myth. The fact is that your body adjusts its digestive powers to the number of calories that it encounters in the food you consume. Once you cut down on your calorie intake, your body will detect the change and adjust itself to burning fewer calories. As a result, you still have a lot of unburnt calories in your body that impede your rate of losing weight.
Rule#2 Consider eating small meals throughout the day - instead of your standard three meals per day with at least two and half hours between each meal you eat. This is an excellent way to lose weight. The larger the meal - the higher it is in fat and sugar - the more insulin your body releases in response. Remember insulin causes your body to save fat and burn carbohydrates.
Rule #3 - Prepare your own meals All your meals must be prepared at home. Stay away from fast food and other restaurants. You need to have the full control of what you eat.
Rule #4 - You must drink water many times a day first and foremost because when you drink water you will fill up your stomach and thus automatically eat less. Moreover, it's healthy to get your system cleansed regularly with water.
Excellent Tips for Fluids
Here are some basic things that you need to keep in mind when it comes to water.
. Drink water in smaller amounts, more often, helping to provide a constant level of fluid. If you attempt to drink water too quickly, you get that heavy feeling in your stomach, which you want to avoid.
Remember, small, more often.
· Six to eight ounces every 15 to 20 minutes during your game or during your workout is ideal. If you feel you need more, then increase this amount slightly until you feel comfortable about it.
· Don’t go for ice water. You need water that is at the right temperature, i.e. cool water, about 40 to 50 degrees.
This will help to get rid of the heat in your body but will not sit heavily in your stomach.
· Cool water is absorbed quickly by the body, putting it right to work for you.
· Weigh yourself before and after your workout or competition. Drink eight ounces of water for every pound you have lost for optimum results in your workout. Make it a habit!
· Don’t dehydrate yourself for weight loss benefits. While you will drop a few pounds by restricting what you drink, your overall performance will significantly be reduced if you do this.
· Skip the caffeine. Caffeine is a diuretic and will increase the
amount that you have to urinate. Therefore, you are not hydrating yourself, but having the opposite effect. Drinks like this include any type of sports drink that has caffeine as well as things like fizzy drinks, teas, coffee and also some foods have high amounts of caffeine.
· To tell if you are dehydrated or drinking enough water. pay attention to your urine - if it’s dark or there’s only a small amount that’s a sign of dehydration.
Knowing What to Drink
As you can see, we really have pushed the water here, but that’s because it’s is the best type of fluid for you to consume. There are also many various sports drinks on the market that claim they too can help you.
When considering whether or not you need to drink sports drinks, consider the following:
Water: Most of the times you will only need water - your body does not need fuel from the fluid you drink.
You should drink water during a standard workout or game, and should only require sports drinks if your physical activity is more than 90 minutes at a time.
Sports Drinks: If your body will have to go for a longer period of time, or you have to compete quite often (several games in just a short amount of time) then you need to consider sports drinks.
When drinking sports drinks, ensure that you find those that contain carbohydrates and electrolytes, as your body will need these in these stressful situations.
The sports drink you choose should have less than eight percent in total solids which includes both carbohydrates as well as electrolytes.
If you go with something that has more, it is not easily absorbed into your body, delaying any benefit it may have. Dilute sports drinks by 50% if they contain over this amount.
Avoid fructose sports drinks. Look at the label, and if you see it has fructose as the only source of carbohydrates, then you will want to avoid it.
It will take your body longer to absorb and will delay results even further.
Juices
You can use juices at the same time that you would use the sports drinks, only during long, hard sessions of endurance. However, you will want to dilute them with equal amounts of fruit juice and water.
This is because standard fruit juices have a high concentration of carbohydrates, too much for your body to easily absorb.
You should consider fruit juices such as orange juice to refuel on.
When you use these tips to help you keep your body fuelled, you will find yourself completely ready to perform at a high level. It is necessary to ensure you provide optimum levels of hydration as it applies to sports nutrition.
. Drink water in smaller amounts, more often, helping to provide a constant level of fluid. If you attempt to drink water too quickly, you get that heavy feeling in your stomach, which you want to avoid.
Remember, small, more often.
· Six to eight ounces every 15 to 20 minutes during your game or during your workout is ideal. If you feel you need more, then increase this amount slightly until you feel comfortable about it.
· Don’t go for ice water. You need water that is at the right temperature, i.e. cool water, about 40 to 50 degrees.
This will help to get rid of the heat in your body but will not sit heavily in your stomach.
· Cool water is absorbed quickly by the body, putting it right to work for you.
· Weigh yourself before and after your workout or competition. Drink eight ounces of water for every pound you have lost for optimum results in your workout. Make it a habit!
· Don’t dehydrate yourself for weight loss benefits. While you will drop a few pounds by restricting what you drink, your overall performance will significantly be reduced if you do this.
· Skip the caffeine. Caffeine is a diuretic and will increase the
amount that you have to urinate. Therefore, you are not hydrating yourself, but having the opposite effect. Drinks like this include any type of sports drink that has caffeine as well as things like fizzy drinks, teas, coffee and also some foods have high amounts of caffeine.
· To tell if you are dehydrated or drinking enough water. pay attention to your urine - if it’s dark or there’s only a small amount that’s a sign of dehydration.
Knowing What to Drink
As you can see, we really have pushed the water here, but that’s because it’s is the best type of fluid for you to consume. There are also many various sports drinks on the market that claim they too can help you.
When considering whether or not you need to drink sports drinks, consider the following:
Water: Most of the times you will only need water - your body does not need fuel from the fluid you drink.
You should drink water during a standard workout or game, and should only require sports drinks if your physical activity is more than 90 minutes at a time.
Sports Drinks: If your body will have to go for a longer period of time, or you have to compete quite often (several games in just a short amount of time) then you need to consider sports drinks.
When drinking sports drinks, ensure that you find those that contain carbohydrates and electrolytes, as your body will need these in these stressful situations.
The sports drink you choose should have less than eight percent in total solids which includes both carbohydrates as well as electrolytes.
If you go with something that has more, it is not easily absorbed into your body, delaying any benefit it may have. Dilute sports drinks by 50% if they contain over this amount.
Avoid fructose sports drinks. Look at the label, and if you see it has fructose as the only source of carbohydrates, then you will want to avoid it.
It will take your body longer to absorb and will delay results even further.
Juices
You can use juices at the same time that you would use the sports drinks, only during long, hard sessions of endurance. However, you will want to dilute them with equal amounts of fruit juice and water.
This is because standard fruit juices have a high concentration of carbohydrates, too much for your body to easily absorb.
You should consider fruit juices such as orange juice to refuel on.
When you use these tips to help you keep your body fuelled, you will find yourself completely ready to perform at a high level. It is necessary to ensure you provide optimum levels of hydration as it applies to sports nutrition.
7 Tips To Lose Weight In Less Than 20 Days
The approach to successfully lose weight in a sustain ably manner is what makes the difference. Below is an effective method is to set appropriate targets.
1.Consume foods that are high in fiber: eating fiber promotes the proper digestion of food and makes your body store less fat. Include fruits, vegetables and beans in your diet.
2. It is important to note ones weight on a regular basis to monitor its progress. Be weighed daily or at least very regularly, while learning to take account of natural variations, allows to adjust the power or the level of daily exercise to achieve its purpose.
3. Drink 10-12 glasses of water every day: by drinking a lot of water you will keep your body hydrated and help it flush out toxins.
4. Choose the right foods: consuming more fruits, vegetables and healthy fats like olive oil and cutting down on alcohol, fried food and processed sugar, will accelerate your weight loss and help you become healthier.
5.You don't have to avoid foods you love just because you are trying to be on a quick weight loss diet. As a matter of fact, if you try to avoid everything you love, you will likely fail more quickly. Instead, you need to learn how to moderate. While telling yourself to eat smaller portions is one thing, an easier way is to make sure you really are not hungry enough to eat larger portions.
6.Keep a journal: sometimes we eat more than we think we do. Keeping a journal will help you identify and correct your mistakes
7.If you want to burn fat quickly, you have to combine good nutrition, exercise and superior supplementation to succeed. Think of it as a big chain. If one of the links is weak, the entire chain is useless. Good luck!
1.Consume foods that are high in fiber: eating fiber promotes the proper digestion of food and makes your body store less fat. Include fruits, vegetables and beans in your diet.
2. It is important to note ones weight on a regular basis to monitor its progress. Be weighed daily or at least very regularly, while learning to take account of natural variations, allows to adjust the power or the level of daily exercise to achieve its purpose.
3. Drink 10-12 glasses of water every day: by drinking a lot of water you will keep your body hydrated and help it flush out toxins.
4. Choose the right foods: consuming more fruits, vegetables and healthy fats like olive oil and cutting down on alcohol, fried food and processed sugar, will accelerate your weight loss and help you become healthier.
5.You don't have to avoid foods you love just because you are trying to be on a quick weight loss diet. As a matter of fact, if you try to avoid everything you love, you will likely fail more quickly. Instead, you need to learn how to moderate. While telling yourself to eat smaller portions is one thing, an easier way is to make sure you really are not hungry enough to eat larger portions.
6.Keep a journal: sometimes we eat more than we think we do. Keeping a journal will help you identify and correct your mistakes
7.If you want to burn fat quickly, you have to combine good nutrition, exercise and superior supplementation to succeed. Think of it as a big chain. If one of the links is weak, the entire chain is useless. Good luck!
Sports Nutrition
Today is the day that you begin to enhance your game. As an athlete, you already know that you need to work hard at ensuring that your skills on the court, field or track are the best they can be; to ensure you’re doing everything to the best of your abilities.
You may spend hours perfecting your game; you may work to build your muscle; to enhance how well you can throw that ball; to get that ball in the net.
Or, you may spend countless hours pushing your body to just get past that race line by a fraction of a second better.
All of these things are essential parts to being a successful athlete, but that’s only part of the puzzle.
Off The Court Work Outs
Besides planning your next routine, your next set of reps and your next game, let’s focus on your nutrition.
Think about it: What your body eats is what makes it move; what you put into your body is the fuel it will use to do the things that you want it to do.
As an athlete, you need to focus your time on sports nutrition as much as you focus it on your workout - the two go hand in hand, and one enhances the other.
You should take the time to learn about what your body needs, how it reacts to the foods you put into it and how well it will perform based on the fuels you provide it.
4 Aspects of Sports Nutrition
There are several aspects that you need to consider when it comes to sports nutrition.
1· Hydration: Your body needs fluids first and foremost, and it needs the right type of fluids at the right time. This may be tricky at first, but ultimately, without fluids, your body is completely limited in what it can and will do for you.
2· Carbohydrates: No, we are not talking about any type of diet. Carbohydrates are essential building block for your body’s workout, and you need to know when to eat them, what they will do for you, and how much to consume.
3· Proteins: Protein is the building block of our body’s muscle. Without the right types of proteins in your body, your body can not successfully build the muscle groups you would like to build. You need to learn what you need, when you need to consume it, and the foods which will provide it.
·
4. Fats: Are they good or bad? Your body does need fat, no matter what those diets tell you, but you need to know what fat is good and what is bad, and your body needs to have it delivered at the right time for it to be useful.
Doesn’t One Diet Work?
Why isn’t there just one diet out there that is the answer to everyone’s sports nutrition?
If you need certain amounts of foods, specific foods and at the same time, wouldn’t everyone be able to follow the same plan along the way?
The answer to this is no. Each and every one of us has a very different body make up. In that, we need various amounts and specific planning in our food consumption.
You may spend hours perfecting your game; you may work to build your muscle; to enhance how well you can throw that ball; to get that ball in the net.
Or, you may spend countless hours pushing your body to just get past that race line by a fraction of a second better.
All of these things are essential parts to being a successful athlete, but that’s only part of the puzzle.
Off The Court Work Outs
Besides planning your next routine, your next set of reps and your next game, let’s focus on your nutrition.
Think about it: What your body eats is what makes it move; what you put into your body is the fuel it will use to do the things that you want it to do.
As an athlete, you need to focus your time on sports nutrition as much as you focus it on your workout - the two go hand in hand, and one enhances the other.
You should take the time to learn about what your body needs, how it reacts to the foods you put into it and how well it will perform based on the fuels you provide it.
4 Aspects of Sports Nutrition
There are several aspects that you need to consider when it comes to sports nutrition.
1· Hydration: Your body needs fluids first and foremost, and it needs the right type of fluids at the right time. This may be tricky at first, but ultimately, without fluids, your body is completely limited in what it can and will do for you.
2· Carbohydrates: No, we are not talking about any type of diet. Carbohydrates are essential building block for your body’s workout, and you need to know when to eat them, what they will do for you, and how much to consume.
3· Proteins: Protein is the building block of our body’s muscle. Without the right types of proteins in your body, your body can not successfully build the muscle groups you would like to build. You need to learn what you need, when you need to consume it, and the foods which will provide it.
·
4. Fats: Are they good or bad? Your body does need fat, no matter what those diets tell you, but you need to know what fat is good and what is bad, and your body needs to have it delivered at the right time for it to be useful.
Doesn’t One Diet Work?
Why isn’t there just one diet out there that is the answer to everyone’s sports nutrition?
If you need certain amounts of foods, specific foods and at the same time, wouldn’t everyone be able to follow the same plan along the way?
The answer to this is no. Each and every one of us has a very different body make up. In that, we need various amounts and specific planning in our food consumption.
Healthy Eating and Physical Fitness
Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.
Healthy eating is all about motivation, balance, and flexibility. There will be times when you eat a high-fat meal or eat beyond fullness, or when your schedule gets so busy that you miss a work- out. This happens. It's normal. But it's very important that you don't get down on yourself and abandon your new healthy lifestyle when this happens.
If you're like most people, your reaction to these diet/ fitness obstacles is guilt. You feel as if all your hard work has been for nothing. "I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday." Or even worse: "I just don't have the motivation or will power to start over and be successful. I quit." Feeling defeated, many people discontinue the healthy living and return to their old routine until some mythical time in the future: "Maybe this spring will be a better time to start over again." This kind of scenario is a perfect example of the diet mentality at work.
An all-or-nothing attitude is why so many people have so little success; we choose structured programs because they relieve us from making choices for ourselves. A properly designed program makes sense, but expecting to stick to a structured eating and exercise plan for an extended period of time without ever deviating makes no sense at all. In fact, this is so unrealistic as to be a set-up for failure. If you begin to change your habits with the assumption that any deviation from your plan will ruin it, you might as well not even begin. Life is full of unplanned obstacles, distractions, and temptations. Your best approach is to prepare for them, keeping an open mind and maintaining a positive attitude.
It's very important that you begin your healthier lifestyle with an understanding that there will be days when you will stray from healthy eating and exercising. Before you begin, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you'll resume your healthy habits as soon as you can; it is equally important that you feel confident, not guilty, about doing so. What- ever the temptation or obstacle is, keep in mind that it's not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle. If you keep moving forward and you don't let guilt and discouragement stop your program all together, you'll eventually have improved eating and exercise habits.
Substituting the idea of a brief straying away from your plan instead of feeling guilty, and learning to return more and more quickly to healthier habits, is more realistic. It's also easier and more enjoyable.
Healthy eating is all about motivation, balance, and flexibility. There will be times when you eat a high-fat meal or eat beyond fullness, or when your schedule gets so busy that you miss a work- out. This happens. It's normal. But it's very important that you don't get down on yourself and abandon your new healthy lifestyle when this happens.
If you're like most people, your reaction to these diet/ fitness obstacles is guilt. You feel as if all your hard work has been for nothing. "I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday." Or even worse: "I just don't have the motivation or will power to start over and be successful. I quit." Feeling defeated, many people discontinue the healthy living and return to their old routine until some mythical time in the future: "Maybe this spring will be a better time to start over again." This kind of scenario is a perfect example of the diet mentality at work.
An all-or-nothing attitude is why so many people have so little success; we choose structured programs because they relieve us from making choices for ourselves. A properly designed program makes sense, but expecting to stick to a structured eating and exercise plan for an extended period of time without ever deviating makes no sense at all. In fact, this is so unrealistic as to be a set-up for failure. If you begin to change your habits with the assumption that any deviation from your plan will ruin it, you might as well not even begin. Life is full of unplanned obstacles, distractions, and temptations. Your best approach is to prepare for them, keeping an open mind and maintaining a positive attitude.
It's very important that you begin your healthier lifestyle with an understanding that there will be days when you will stray from healthy eating and exercising. Before you begin, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you'll resume your healthy habits as soon as you can; it is equally important that you feel confident, not guilty, about doing so. What- ever the temptation or obstacle is, keep in mind that it's not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle. If you keep moving forward and you don't let guilt and discouragement stop your program all together, you'll eventually have improved eating and exercise habits.
Substituting the idea of a brief straying away from your plan instead of feeling guilty, and learning to return more and more quickly to healthier habits, is more realistic. It's also easier and more enjoyable.
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