Health for life

Nutrition experts agree that the foundation of healthy weight loss involves a well balanced, calorie restricted diet and physical activity on most days of the week. Beyond these essential underpinnings are the motivational and psychological aspects of weight reduction which can mean the difference between success and failure.

Recent research released from The Journal of Medical Internet Research indicates that people who have lost weight were more than twice as likely to keep the weight off if they kept track of their progress using an online recording system.

This is consistent with studies demonstrating that people lose weight more consistently and faster when they keep a dairy to record all foods eaten each day. Aside from diet and exercise, there are several important steps to help motivate your mind and hit your ideal weight target.

Step 1: The Power of Motivation to Lose Weight
People are much more likely to achieve and maintain their weight loss goal when they’re motivated by others. Losing weight significantly reduces the risk of sudden death from a heart attack, diabetes, stroke, dementia and many cancers, yet many people never attain or maintain their weight goal. The motivation provided by a friend or family member is the missing key to weight loss success for many.

Before beginning your weight loss journey, find somebody who will be able to encourage you when you hit the inevitable low point or plateau in your quest. The encouragement they’ll provide is invaluable, providing the strength and psychological boost to continue toward success. Interestingly, researchers have found that people who are financially incentivized to lose weight achieve a 70% success rate, making money a powerful source of motivation.

Step 2: Eat It, Track It and Don’t Cheat
Keeping a food dairy is a proven method that leads to permanent weight loss. When you record everything you eat, you’ll quickly find that most meals tip the scales at nearly twice the number of calories than you really need. Use a smaller 9” plate and you’ll automatically eat 40% less without even noticing the difference.

Since many tracking programs break down fat, carb and protein ratios, you’ll find that highly ined carbs are blocking your road to success, as they cause wild blood sugar surges which tip your metabolism toward fat storage. Be honest with yourself by measuring and weighing foods, and enter them to your log either before or immediately after eating.

Step 3: Set a Food Clock
Working on the knowledge that it takes approximately 20 minutes from the time you begin eating until your brain registers the full signal, set a 20 minute food clock as you begin each meal. The idea is to eat slowly, chewing each bite so you can savor and enjoy the flavors of your food. If you hit the 20 minute mark and haven’t finished, then it’s time to stop.

While proper diet and sufficient exercise are an essential part of a successful weight loss plan, it’s also important to incorporate the resources of mind and motivation. Solicit the help of someone who can motivate you, providing encouragement when you stray off track, and use a menu diary and food clock. Get your mind in the game and you’ll find the added support you need to hit your ultimate weight loss goal, and keep it off for life.

(Article First Published as Best Supplements for Natural Weight Loss on Technorati.)
Americans continue to lose the weight loss battle which is placing an ever increasing burden on personal health and our failing health care system. Many people have a strong desire to lose weight but are unable to make the dietary changes which will positively impact their well being and lifespan.

Medical researchers agree that the best way to achieve permanent weight loss is through calorie restriction and physical activity. Many people will turn to diet pills which work by artificially stimulating the body’s metabolism in an effort to trim weight.

Quick weight loss pills are not only dangerous, as they can lead to increased risk of heart disease and diabetes, but ultimately they fail to deliver the promised weight loss goal. In addition to diet and exercise, there are two types of natural supplements which can compliment your healthy lifestyle and deliver weight loss results: carb blockers and metabolism boosters.

Refined carbohydrates rapidly turn to glucose immediately after being consumed. This can signal the beginning of metabolic dysfunction which leads to diabetes, heart disease and certain cancers through a process known as insulin resistance. Eventually, excess sugar from carbohydrates leads to weight gain as the body’s cells are unable to take up all the glucose from the blood, and the excess remains as sugar in circulation and eventually is converted to triglycerides and on to storage as fat.

Carbohydrate inhibitors work by blocking enzymes which are necessary to break down sugars during digestion. The sugar molecules remain intact and are less likely to remain in the blood and convert to fat. The two most common natural supplements are l-arabinose and chromium. Both have demonstrated the ability to reduce blood sugar levels by blocking sugar enzyme activity and by pushing glucose out of the blood and into the cells for conversion to energy. These supplements have been shown to be safe and effective and are also credited with controlling insulin spikes and naturally reducing blood pressure.

Another type of natural supplement assists in weight loss due to its effect on blocking the breakdown of starches in the stomach. Since starch is not fully broken down during digestion, calories are not completely extracted from those foods and are less likely to lead to weight gain. White bean extract and irvingia are the best known starch blockers which have powerful anti-diabetic and anti-obesity effects.

Boost Metabolism for Day-Long Fat Burn Effect
Increased metabolism, where the body uses additional calories for energy while at rest and during physical activity is an important mechanism for encouraging weight loss and preventing weight gain. Green Tea Extract is the best known and most powerful supplement to kick-start a sluggish metabolism.

Research indicates that green tea can increase calories burned at rest by 4%. At first this may not seem like a significant amount, but studies confirm that this translates into a 40% increase in thermogenesis, which is a measure of the body’s own energy requirements. Further, green tea extract has been found to boost metabolism by increasing the fat burning capacity of the cells and doesn’t raise blood pressure.

Many people turn to dangerous fad diets and pills in an effort to lose weight. These drastic measures not only lead to increased risks from medical complications, but rarely lead to permanent weight loss. By combining proper diet, exercise and stress management with targeted carb blocker and metabolism boosting supplements, the reality of healthy weight loss is now within the reach of many who need to drop pounds without potential side effects.

Conventional wisdom says that the key to healthy weight loss is through a slow and methodical approach, where you reach your weight goal over the course of months or a year. Controversial research delivered to the International Congress on Obesity found that in order to lose weight efficiently, you need to lose weight quickly.

The study cautioned against resorting to crash diets, pills, drugs or weight loss surgery, but noted that weight which was lost at a faster pace resulted in more pounds lost overall. Specifically, researchers found that participants who lost 1.5 pounds per week reached a final weight 15% lower than those who lost at a pace of a half pound each week.

The study leaders believe the results are due to the psychological factor, increasing motivation from losing weight at a faster rate. Further monitoring will be required to determine if the weight loss is sustainable. Any weight loss plan which provides positive results is significant, as the burgeoning obesity epidemic threatens the quality and length of life for millions.

This report underscores the importance of having the right mindset before restructuring a new dietary plan. The following guidelines provide the critical first steps to begin a quick weight loss program which is safe, healthy and delivers results.

Guideline 1: Get Your Mind in the Game
The power of the mind is important when beginning a weight loss program. Don’t begin by thinking this is just a diet to drop some weight, and when done you’ll revert back to the same poor eating habits which caused the weight gain initially. Only begin a weight loss regimen when you can firmly commit to a totally new lifestyle, permanently altering diet and physical activity to maintain your target weight. Psychological motivation is a powerful factor which will enable you to reach your weight goal.

Guideline 2: Set a Realistic Goal
Many people attempting to lose weight will set a target which is virtually impossible to attain. It’s not necessary to be at the same weight as when you were 20. Your body is different, and has evolved to store fat and build muscle differently as you age. For most people, a reasonable weight is 10 to 15% higher than your lowest weight in early adulthood. Following a sensible reduced calorie diet and regular exercise schedule, combined with the correct target weight, will enable you to meet your goal without added stress.

Guideline 3: Plan Meals in Advance
Create a meal plan for a week in advance, making sure to include copious amounts of vegetables, leafy greens, nuts, seeds, lean meats and limited fruits. Allow yourself a small indulgence once a week or for a special occasion so you won’t feel totally deprived. By pre-planning meals and keeping unhealthy choices out of the kitchen, you’ll be much less tempted to stray from your new diet plan. Meal planning will also help keep your mind focused on your quick weight loss goal.

Healthy weight loss requires three key components to be successful. Reduced calories from nutritious sources and physical activity fuel the process and burn fat, yet neither are sustainable without engaging the mind. Only begin a weight loss program when you are fully committed and prepared to maintain your new lifestyle for the long term. When your mind is conditioned to improve and regain your health, weight loss will proceed at a naturally accelerated pace.

(Article first published as Exercise Assists Weight Loss Goals, Increases Life Span on Technorati.)
The health of Americans has been slowly declining for the past half century, due in part to the dramatic rise in processed junk foods which comprise the bulk of our diet, and a general lack of physical activity. Many children and young adults will find they are part of the first generation to live shorter lives when compared to their parents.

Medical researchers have made great strides over the last 10 years discovering how detrimental a poor diet and lack of exercise can be to our health, and regularly promote a well balanced, reduced calorie diet and regular physical activity.

This advice is underscored by the results of a large study published in the International Journal of Epidemiology which showed that moderate physical activity reduces all causes of death by as much as 24%, and assists in promoting healthy weight loss goals.

Moderate Exercise 5 Days a Week
The results of this study are important because they demonstrate that people can begin exercise at any age and begin to realize the life-extension benefits. Weight loss is another critical consideration, as regular exercise improves blood sugar and insulin response which leads to the release of body fat.

This study showed that exercising 30 minutes a day, 5 days a week provides almost the same benefit as those who exercised an hour each day, every day of the week. The bottom line is to get moving, regardless of your age. Our muscles have evolved to be active, and when we’re sedentary, the risk of heart disease, stroke and diabetes increase by as much as 50%. U.S. News and World Report details the 5 essential benefits of exercise to your health.

1. Reverses the Effects of Stress

Stress is an unseen killer which increases levels of the ‘fight or flight’ hormone cortisol on a sustained basis. Exercise promotes the release of calming brain chemicals such as serotonin and dopamine which naturally reverse the effects of stress. Lowering cortisol will naturally assist weight loss, as inflammation will be reduced, and metabolism will shift toward burning fat.

2. Lifts Depression
Burning 350 calories by exercising 3 days a week has been shown to alleviate the symptoms of depression as well as an antidepressant. Exercise can stimulate the growth of neurons in the brain, and restores connections between brain cells. Antidepressants are dangerous drugs with a host of potential side effects. Exercise will help you to feel better about yourself which helps you stick with your healthy eating plan.

3. Exercise Improves Learning
Physical activity increases the release of brain chemicals called growth factors which improves the communication between cells. Not only does regular exercise improve muscle tone, it also challenges the brain, possibly helping to prevent devastating diseases such as Alzheimer’s.

4. Improves Self-Esteem and Body Image
Exercise naturally tones and conditions your muscles and improves the processing of sugar for use as energy instead of fat storage. Nothing will power you toward your weight loss goal better than looking in the mirror at your newly sculpted body.

5. Leaves You with a Natural High
People who exercise regularly, especially with short-burst interval training, experience a euphoric feeling which only comes from physical activity. Run, bike, jog, walk or swim intensely for 30 to 40 seconds, then slow down for 5 minutes and repeat. This has been shown to leave you feeling great, and is the optimal form of exercise to deliver weight loss results.

Regular physical activity is a necessary compliment to a healthy, carbohydrate restricted diet. Exercise stimulates the production of chemical messengers which help to lift mood and fight depression, and provides critical support to metabolic functions. Most importantly, just a little exercise each day will reduce risk of disease, lengthen your life and lead to natural, permanent weight loss.

The results of this study as well as many others confirm that natural weight loss and maintenance is much more than simply reducing calories and exercising more. It’s important to control the environment around you as this influences the hormonal balance that improves fat metabolism. Be certain that your room is totally dark when sleeping. Cover any light sources such as alarm clocks, cell phones or cable boxes. Working with your body’s natural circadian rhythms and eating your largest meal earlier in the day will set the stage to achieve your weight loss objective.

(Article first published as Is High Fructose Corn Syrup Linked to Diabetes and Abdominal Fat? on Technorati.)
As Americans continue to fight a losing battle in the war against abdominal fat, newly emerging information from the Endocrine Society implicates high fructose corn syrup (HFCS) with the metabolic disorder which leads to diabetes and storage of fat around the waist. HFCS is found in virtually every processed food and drink available on grocery store shelves because it’s inexpensive to produce, and readily available due to government subsidies.

Extensive research reveals that HFCS is metabolized much differently than regular sugar by the body. Although HFCS contains about the same amount of calories as sugar, the calories don’t register as being consumed by the brain, causing you to eat more before you feel full. Additionally, HFCS consumed from an early age affects the immature fat cells, forcing higher numbers to become mature abdominal fat cells in adult life.

HFCS promotes belly fat from early childhood, a problem with significant health implications considering the massive amounts of sweetened, processed foods and soft drinks consumed by children and teens. This research underlines the critical importance of eliminating HFCS from our diet at an early age, allowing our metabolism to release stored fat and lose weight naturally. Follow these steps to flush HFCS from your diet.

Step 1: Eliminate Soft Drinks and Fruit Juices
Americans consume nearly 45 pounds of HFCS every year, and one of the primary sources is sweetened beverages. Soft drinks and fruit juices contain between 150 and 200 calories per serving, and those calories don’t register as part of the total caloric intake for the day. This means that calories from HFCS sweetened drinks are much more likely to be stored directly as abdominal fat, making it very difficult to lose weight. Substitute water and tea which can be sweetened with the natural sweetener stevia, if necessary.

Step 2: Avoid Fast Foods and Processed Foods
Fast food is notorious for providing little nutritional value, and it’s loaded with HFCS in items you may not even suspect. In an effort to make their offerings more appealing to the taste buds, fast food makers pump high fructose corn syrup into shakes, salad dressings, chocolate milk, condiments, hamburger buns and even certain meats have been injected with the sweetener.

Virtually all processed and ined foods are laced with high amounts of the obesity sweetener. Read nutritional labels on all processed food items with a special eye on ketchup, pancake and cake mixes, luncheon meats and hot dogs. Substitute foods in their natural form which haven’t been created in a food manufacturing lab. Choose not to be a test subject in this very dangerous experiment.

Step 3: Choose 100% Organic Foods
Choose foods that remain in their most natural form which are typically found in the outer aisles in most food markets. When reading labels, look for ‘100% organic’, as this is your only guarantee no HFCS or other chemical contaminants have been added. Fill up on plenty of raw, leafy vegetables, nuts, seeds and unprocessed meats to avoid the temptation from HFCS laced foods. Be caul to limit fruit consumption, as fructose is fruit sugar, and in excess can cause many of the same problems as its processed twin.

High fructose corn syrup is a metabolically active, unnatural sweetener which has been shown to alter the normal distribution of fat in the body. Humans didn’t evolve to process calories from HFCS, as it has only been in the food supply for the last 40 years. Help children and your family develop a healthy diet which is free of HFCS by reading all food labels and avoiding fast and processed foods, sugary drinks and fruit juices. Weight loss will be a welcome side effect as belly fat is naturally released and health is rapidly restored.