If you look inside my medicine cabinet, you will see why Big Pharma might broke with too many guys like me around. The big pharmaceutical companies have to hate guys like me. Let me explain.
I had to check my medicine cabinet after my older sister recently sent me one of those emails about baby boomers getting older, and the stuff they supposedly are all taking as they age, or need to take. While I enjoyed the humor, I said to myself, I do not take any of these things. None. Was that true, I asked myself.
To see, I checked my medicine cabinet and the drawers in my bathroom. I was right. There was not one prescription medicine or anything like that, nothing.
I am not bragging; that is simply the truth. I take no prescription drugs. No blood pressure or cholesterol medicine. My medicine cabinet contains no drugs of any kind, prescription, over the counter, off the Net, anything.
No laxatives. No Joint Juice or other such creaky bone medicines, and I am of the age where supposedly people need these. Speaking of which, no Viagra or other erection pills. Again, I am not bragging but I have never had the slightest need for these products. I am old, yet I am lusty, as Shakespeare says in Richard III.
I do not even have aspirin. What do I have? Really boring stuff. Band-aids. Contact lens solution. A skin moisturizer. Dental floss. Toothpaste. Anti-bacterial ointment for cuts. Deodorant.
Like I say, boring stuff, but no medicines, prescription drugs or any other kind of drug or medicinal potions, not even headache remedies of any kind. I do not get headaches, and rarely have aches or pains.
As I write this in April, I sailed healthfully through the past flu season, which I read was a nasty one, without the flu and without a flu shot. I did not catch a cold this past cold season and I rarely do any time. I cannot remember the last time I was sick. But I know it was not for long.
I do remember the last time I went to the doctor. It was an emergency trip to the hospital for an appendectomy, more than 22 years ago.
If you ask to what do I attribute my spectacular health, the answer is easy: my balanced, plant-based diet of whole, fresh, natural foods and lots of great, fun outdoor exercise. My main beverage is pure, filtered water. I eat no junk food, fast food or any kind of refined food. Just whole, natural foods, nothing taken away, nothing added. Foods as grown.
I adhere to a strict code of conduct in the area of eating. Only premium fuels go into my body. And I love real food, nutrient-dense, delicious, colorful, natural foods.
Not only is my diet and exercise program great for fat loss and fitness, but for overall spectacular health. I honestly believe that the most important thing we do every day is what we eat and drink. And great outdoor exercise is just as important.
What I do not eat, drink or take is just as important to my program. I do not eat meat, fish, poultry, dairy products of any kind, or eggs. I do not eat fast food or processed, refined, packaged foods. I eat whole, natural foods, nothing added, nothing taken away.
I do not drink protein shakes or energy drinks. No coffee, caffeine drinks or alcohol. Those caffeine drinks, by the way, include all the phony energy drinks that are laced with caffeine. And on my list of beverages I never drink are sodas, including diet sodas, ice tea drinks, ice coffee drinks, and booster beverages like Ensure and Boost.
I do not take fat blaster pills of any kind, or vitamins or supplements. I believe it is important for those who do not eat animals or animal products to make sure they get adequate amounts of vitamin B-12. I get mine from eating nutritional yeast, which is different from brewers yeast. I have developed a fondness for nutritional yeast and enjoy it in a number of different dishes. Vitamin B-12 is also available in foods fortified with it and in supplement form.
I recently took a fitness test given by the American College of Sports Medicine and scored the highest possible score for 20 to 29-year-olds.
If you want what I have, whatever age you are, and I am 60, try following my example. I firmly believe you will like the results, for many spectacularly healthy reasons.
Posts Tagged ‘Health’
Peek In My Medicine Cabinet for Fat Loss and Spectacular Health
January 22nd, 2010The Truth About Junk Food And The Effect On Your Health
January 21st, 2010Let’s face it, junk food is, as the name suggest, just pure junk. While it tastes great, it has very little nutrition content and it will cause some health issues in the near future.
First, let me say that I am not advocating a total abstain of junk food but a moderation of it.
There are many people out there that are not thinking of their general health all the time when they are thinking of something to eat all the time. With all the fast food restaurants out there many do not think about exactly what they are eating all the time.
There is nothing wrong with eating at fast food restaurants but you really need to watch what you are eating all the time. If you were to think about it what you eat really reflects your general health all the time.
If you are one that eats a lot of junk food then you could be run down all the time and gaining weight on a regular basis. You may not notice it right away but your friends and family will see that you are not doing as well as you used to and that is because of the junk food that you are eating all the time.
If you have been told that you are looking real ragged then you are going to want to stop and look at what you are eating and doing in your life that would make you look ragged. Once you have accomplished and narrowed down a list of what may be making you look ragged then you are going to want to change some or all of your habits. When you make an effort of changing your habits then you are going to see that you are going to end up in better general health than what you were in before.
When you are in good general health you will notice that you are going to have more energy and be more alert to what you are doing and what is going on around you in the end. Your family and friend will also notice that you are doing better and even looking better in the end as well. That is because when you are in good general health you are going to end up showing it with everything that you do so that everyone will notice what you have accomplished in the end.
In conclusion, you should not be eating too much junk food. It does nothing but causing some negative health issues for you.
Weight Loss Foods – Worth the Weight
January 21st, 2010Our weight weighs heavily on our minds, and it should. Approximately 127 million adults in the U.S. are overweight, 60 million obese, and 9 million severely obese says the American Obesity Association. That means two-thirds of Americans are overweight and one-third are obese. The Centers for Disease Control and Prevention has found that obesity is responsible for more than 325,000 deaths annually…that’s more than 100 9/11’s every year. The National Institutes of Health estimates obesity costs this country between $75 and $125 billion every year. Obesity is the number one risk factor for many chronic diseases-heart disease, diabetes, and arthritis to name a few.
Americans are not overweight for lack of interest or effort. Weight loss is a multi-billion dollar industry, so Americans are certainly trying. With as much money as we spend on weight loss, why is the United States the most obese nation on Earth?
I wish there was a simple program or public policy that we could implement that would wipe out our weight problems; however, because everyone has their own unique body chemistry, the only way to really impact weight (and other chronic health issues) is for an individual to know:
* about his/her own body;
* what causes his/her body to become imbalanced; and
* what he/she can do to re-balance their body.
Here are the factors that I believe are key to helping you reduce or eliminate your weight problems:
1. Poor food choices – whether you know it or not, our food supply has degraded massively over the last 50 years or so. While we have supermarkets and restaurants that are filled with food, the quality of that food has plummeted. I’m talking about the amount of food processing and the increasing use of additives, preservatives, sweeteners and colorings.
Tips:
* Start reading food labels and understanding ingredients. A simple internet search on an ingredient can tell you if you should be ingesting it or not.
* Avoid foods that are irradiated, as lots of produce these days is exposed to a small amount of radiation to give it a longer shelf life. Avoid foods containing colorings, preservatives and excessive sugars like high fructose corn syrup.
* Avoid or eliminate foods that are highly processed like breakfast cereals, potato and corn chips (and the like), processed meats (processed deli meats, hot dogs and “pressed” meat like chicken “nuggets” and meat “patties”).
* Eliminate all microwaved food and beverages. Microwave ovens may be deemed safe to stand in front of and watch the food turn, but what it’s turning into is no longer food (read my book for more information on microwaves and how they damage the nutrients in your food). You may want to ask your waiter/waitress if any part of the meal you are ordering will be microwaved; if it is, make another selection!
2. Portion control – as a society, we live by the rule that more is better. We often gauge a restaurant by the size of the portions they offer. Need I mention the “all you can eat” buffets? Did you know that a large soda now at most fast food restaurants is a full quart (32 oz.)? Even worse, many of the soda fountains at convenience stores have the 64 oz. soda cups; for those of you who are counting, that’s a half-gallon of soda full of sugars that will spike blood sugar and imbalance your body chemistry! The Bio-Logikal Diet recommends whole, natural, unprocessed foods.
Knowing how much fuel you need (caloric requirement) is critical. The number of calories a person needs is determined by the Basal Metabolic Rate (BMR). This number is the number of calories one would need to consume in a day to maintain his/her current body weight. Caloric need, activity/exercise level and individual health goals (i.e. weight loss) are all considered as part of The Bio-Logikal Diet.
3. Metabolism – Just as there are different kinds of gasoline, so too are there different types of fuels (foods) for the body, and everyone requires a unique blend. Fast metabolizers need to eat foods that burn more slowly (fats, meats and complex starches) while slow metabolizers must have foods that burn faster (fruits, grains and simple starches). Almost all metabolizers need a reasonable amount of vegetables in their diet. Most people have a good metabolism, but they do not know their metabolic type. When we do not eat for our metabolic type our metabolism is stunted, causing weight gain, fatigue and other symptoms. The Bio-Logikal Diet includes a metabolic type component that can be determined through the Body Terrain Test.
4. Food compatibility – Learning what foods are compatible with your body chemistry can be invaluable in managing your weight. Foods that are incompatible may cause fatigue, gas, bloating, weight gain, premature aging and can even promote disease. The link between blood type (red blood cells) and diet provides a terrific way to get started with eating foods that are most compatible with your body. That’s right, your blood type can partly determine what foods are most compatible for you. Another factor to consider would be food allergy and intolerance testing to fine tune the blood type list for you. The Bio-Logikal Diet includes a complete blood type food list.
5. Exercise and activity – The amount of movement you perform greatly affects your weight. Even walking, the simplest of exercises (see last post- January 4th, 2007) can have a tremendous impact on our health and weight by 1) improving food cravings; 2) burning more calories and stoking the fire of metabolism; and 3) increasing circulation of the body’s fluids.
By exercising on a regular basis (at least 3 times per week), you will normalize the overall number of food cravings you will have. Even more importantly, exercise also reduces cravings for the wrong types of foods (sweets, simple carbs, junk foods, etc).
Everyone should learn what their unique body chemistry requires in order to better fuel the engine that drives them. By learning what areas we are experiencing imbalances in, we can begin down the road of better health through more appropriate choices and a greater understanding of our own bodies.
In Health!,
Dr. Brett SaksDrSaks.com
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De-stress your Body Fast
January 20th, 2010Copyright (c) 2008 Aila Accad
Stanford Medical School and the World Health Organization agree that 90-95% of illness and dis-ease is caused by – “Stress”.
What is Stress? Hans Selye coined the terms stess, and general adaptation syndrome (GAS), a complex of reactions to prolonged unrelieved stress, in 1936. Briefly, we have primitive fight and flight responses which are designed to effectively help us deal with immediate threats to survival. When these responses are engaged for long periods without rest deterioration of the body ensues. Chronic stress keeps the immune system shut down resulting in chronic illness.
Unfortunately, a lot of us are on “red alert” for long periods in this high-pressure culture. It is important to give your body some much needed rest and supplies to combat the fatigue of long-term stress.
Here are some quick and easy tips for de-stressing your body. They take very little time to do and pay off greatly in not only reducing stress, but also in building more energy and stamina.
When you read these tips, you will see how obvious they are. Yet, I think you will agree that in our hectic days we often ignore these basic human needs.
Tip 1~ Breathe
Take a moment before going on to the next task in your day for this simple act: take a deep breath, center yourself and smile. What a difference that moment will make toward relaxing and restoring your body and mind for the next situation.
Why it works~
When the body stresses, breathing becomes shallow. You may even notice that you hold your breath. Consciously taking a deep breath gives your cells the oxygen they need, so the body begins to relax and the mind is sharper. When you take that breath deep into the pelvic floor, you will find you stand up straighter and feel more centered and balanced. Standing strong and in charge of your next step feels great, so smile. When you smile, you actually feel better. Your body takes that physical cue as an indication that you are happy, so endorphins start to flow. A genuine smile cues everyone around you too. You may find that others respond better to you as well. Take this simple action several times today. Feel the difference it makes in your outlook at the end of the day. Teach it to others and see the difference it can make in the whole group!
Tip 2~ Eat
Taking just a few moments for you, before giving to others is time well spent. Now, you are giving from your abundance rather than from an empty basket. Think about your nutritionally empty cells for a moment. Pack a piece of fruit, some nuts, raisins or other quick snacks to have on hand when you feel the need to work beyond meal breaks. Something you can grab fast instead of donuts, candy or fast food from the vending machine. This does not require elaborate preparation, or time. Grab a zip lock bag, throw in a few unsalted nuts, dried berries, raisins, or other dried fruits, or natural foods you like in it, and put it in your pocket, purse or desk. I also have supplements in my energy pack. Take a handful or two whenever you feel a hunger pang or drop in energy.
Why it works~
A small change in eating can create a huge increase in energy levels immediately and in health over time. Your cells need nutrients to produce energy for work and to regenerate when they are under stress. Fast food, sugar and salt actually have a deteriorating effect on the body. Sugar can provide a temporary high, but to balance that high the body will rebound with an equal or greater low. You actually have less energy in the end. Eating a little bit of nutritious food every couple of hours not only feeds the cells what they need, it also has side benefits. When your body knows you are going to feed it regularly, it stops packing on fat to prevent you from starving. You won’t get so famished you would eat anything in sight as long as it is fast (donuts, chips, fast food). As a bonus, your body may also release a few unneeded pounds, which can make everything feel lighter.
Tip 3 ~ Drink Water
Most of us have gotten into the habit of drinking many things our body cannot use (caffeine, sugar, carbonation). Replace one beverage a week with pure water and feel the rejuvenation in your cells. Ease into this change by replacing just one soda or cup of coffee with a glass water each week. Over a few weeks, your body will actually desire more water, and the transition becomes easy. You will find that your body prefers water once you get started. Keep a mug of water on your desk, or strap on one of those water bottles, so you always have some with you. Sip it all day long. Yes, you will need to take precious time to pee more often at first. This is time well spent. Once your body gets used to the idea that you will be giving it the valuable water it needs regularly, it will stop retaining water. Your drinking and peeing ratio will level out in a couple of days. As your cells re-hydrate, you will look and feel younger and more vibrant.
Why it works~
Our cells are predominantly water. We need to replace the water lost from sweating, tears and the body’s heating and cooling system on a continuous basis. Dehydration is associated with decreased energy, increased hunger, tiredness, and aging wrinkled skin. In addition to actually drinking water, you can eat more water-based foods, like fresh fruits and vegetables for hydration. Another good reason for replacing carbonated beverages with water is that carbonation leaches minerals from your body.
Tip 4 ~ Rest
Take a break every couple of hours or whenever possible. There have been many studies proving that workers who take a break increase their productivity. While you are taking that break, stretch your arms, back and legs. Most animals stretch regularly. Watch a cat or dog sometime, and notice how often they stretch.
Why it works~
Stretching improves the elasticity and mobility of the body, which allows for more relaxed movement and less tension. Resting the body and the mind to a state of quiet opens the senses and the mind for more presence in the moment, creativity and peace. When you create some spaces in your day, you can experience more of what is present and come up with creative solutions to stressful situations.
Putting the pieces together~
While you are taking that stretch break for 5-10 minutes, have a glass of water, pop some of those nutritional snacks, take a deep, deep breath into the floor of your pelvis, let it out and smile. Feel the return of energy and relaxation to your body, clarity to your mind, and caring to your heart.
When you feel stressed and depleted, try these simple tips for incorporating the basic needs of your body ~ breathing, eating, drinking water and rest ~ into your hectic day. Experience for yourself how taking care of YOU, provides the precious resources you need to do what needs to be done from a place of strength and abundance.
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Very Fast Weight Loss
January 19th, 2010The rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the fact that there are more people than before who are classified as either overweight or are obese. A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed. The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery. Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine. Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight. There is no quick or overnight solution for quick weight loss. Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan. The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment. The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight. A good diet should have food from all the food groups. This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet. The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight. All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less. During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight. It is up to the person already to stick to the program to see that it works.
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Airport Food
January 17th, 2010I flew out to Utah recently and was shocked by how many people choose to purchase the worst available food in the entire airport. Hordes of people crowded into the fast food vending areas, eating greasy, sugar-injected, over-salted, saturated fat infested crap by the mouthful.
There I was, in Chicago on a layover when I started to feel a little hungry, so I took a little walk to assess my choices. There was a generic sit-down restaurant, a health-food store, and a fast food joint. I chose to walk into the health-food store and purchased a meal replacement bar, a fresh fruit cup, and a fresh salad. I was in and out of the store in just minutes, less time than anyone waiting in line for their heart-attack on a sesame seed bun. If you haven’t seen the documentary about the guy eating all the fast food from one restaurant in particular, I strongly recommend making your self watch it. The option was there, I was the only person making the healthier choice.
America really needs to slow down for a few minutes and take a long scrutinizing look at the way we eat and live, we are hurting ourselves on many levels; our bodies are falling apart, we are hurting the health care system, insurance policies are continuously rocketing parallel with the rise in health issues. Pharmaceutical companies are profiting immensely, primarily because we do not know how to, or we are too lazy to take care of ourselves. We eat crap, we don’t exercise, and we abuse our bodies. Everyone feels like crap, everyone has some kind of health issue or another that could be avoided or corrected by making better lifestyle choices. Your doctor puts you on a cholesterol lowering medication because you won’t lose excess weight or seriously change your eating habits; that pill seems to work for a few months, and then a side effect occurs that requires some other medication. Sometimes the list goes on like a local drug store inventory record. Every time we feel different or sick we think we need a drug; usually just masking the underlying problem by numbing your existence while potentially causing other adverse health issues.
It is odd to me, that most people are so quick to provide the excuse that they cannot afford to eat healthy, purchase vitamins, or cannot afford to spend money at a local gym, or on purchasing minimal exercise equipment, yet these same people can afford to smoke regularly, purchase coffee regularly, pay for cable in order to sit in a stupor several hours every week, purchase soda or junk food regularly, make several trips to the vending machine a week, go out to lunch a few times a week, and even splurge on an indulgent couple of drinks or cocktails regularly. And as for using time as an excuse; the average American spends more than 4 hours every day on their butts watching some degenerative television programming. It is a matter of priority, not resources. No more excuses, there is no better time than now to improve yourself! Follow Rob, AKA ExerciseMan, on Twitter.com. He talks about exercise, diet, and overall health.
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Eating Organic and Whole Foods Will Help You Lose Weight
January 17th, 2010Visit a bookstore for weight loss tips and you’ll likely be overwhelmed by the actual number of diet plans available. The same is true for browsing the Internet for free diet plans. With so many different weight loss programs to choose from, it’s hard to decide which weight loss plans actually work and are good for your health. Many of the programs available are simply diet scams that have been devised to make money off of people looking for a simple plan to lose weight fast.
The Importance of Healthy Weight Loss Program
It’s best to use a common sense approach to dieting and weight loss. Weight loss requires lifestyle changes. Choosing a diet that is too restrictive or advises you to avoid certain food groups may help you lose weight initially, but they are not ideal for a long-term dieting and weight loss program.
Certain foods can actually endanger your health. Beware of artificial chemicals i.e., MSG (monosodium glutamate), preservatives and sweeteners. If you can’t pronounce the items on the ingredient list, don’t eat it. Don’t feed them to your kids, either. Harmful substances effect brain function, interfere with normal body functions are addictive and cause adverse reactions. Instead, choose healthy organic and whole foods for your family.
Limit Fast Foods and Sweets
It’s best to limit snack foods and fast food while following a weight loss program. While it’s necessary to moderate whole food groups like carbohydrates, protein or dairy, it’s also important to limit or eliminate sweets in your diet.
The problem with including fast foods and sweets in your diet is not only how difficult it makes losing weight, but also how these foods actually increase cravings and cause you to eat more in general.
You may think nothing of indulging in a piece of cake now and then, but if it leads to eating poorly for the entire day, week or month, then it’s definitely not worth it. A cheating moment can snowball into a binge that is difficult to get back under control.
Whole Foods for Healthy Weight Loss
Weight loss isn’t easy and there are no diet pills, shakes, fat free foods, sugar free foods, artificial sweeteners, or any other products that will change that fact.
Many companies have tried to keep up a with the top 10 fad diet trends; such as the South Beach diet and the Adkins diet. They’ve made fat free, reduced fat and light versions of their original products. The problem with these products is they lose their taste without the fatty ingredients.
That’s where the artificial chemicals and other sweeteners come in to play. Companies use these unhealthy additives to make their products taste better. Even though they may taste better, they are not any better for you, and may actually be worse, than the full fat versions.
The best way to lose weight is to adopt healthy habits. This doesn’t have to happen overnight. Start by making small changes in your diet. Reach for healthy organic and whole foods, instead of processed snacks and skip the fast foods. The closer to its original form a food is the better. Eat plenty of raw fruits and vegetables, steamed brown rice and grilled fish or chicken. Keep things simple and limit condiments and dressings that add unnecessary calories.
Don’t worry if you can’t afford organic foods or you have trouble refusing some of your favorite foods at first. Concentrate on limiting the quantity of food you eat and gradually increase the quality of the food you eat. Only when you follow a healthy, simple plan to diet like this and incorporate exercise will you lose weight and keep it off.
Download this: Simple Secrets to Quick Weight Loss
Robert Bauer is a fitness expert who coaches individuals on proper nutrition and weight loss.
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Fast Weight Loss Or Fad Diets, Is It Really Work?
January 16th, 2010No matter what you may have heard about fast weight loss and fad diets, do not believe it. The all that speedy fast or quick diet methods are not the way to get slim if you want to have a healthy life. I suggest you to avoid it at all costs. Don’t be fooled by any advertisements, no matter how convincing it sounds.
A healthy diet plan should be a process that takes periods of time, especially if you want to lose from five pounds up. It’s not an overnight process. However, the number of kilos or pounds you want to get rid of isn’t the point here. But the point is that how you are going to get rid of unwanted weight that you’ve been putting on for many years in a couple of weeks.
The fast diet solution doesn’t exist. If you want to live your life with least health problem. You surely don’t go around hunger yourself or stop sleeping just to lose weight in a short length of time, it is not a healthy way to deal with overweight problem. It is just going to make things worst, if you are not healthy or you’ve become very ill by the wrong diet process then there’s nothing that matters anymore is it? Ask any diet expert they will agree with this statements. Use your sense about dieting, exercise more and live your life with healthier food is always the safest diet plan.
You may say that there are some fast diet crash course and fad diets out there that really work but what you don’t know that it has many drawbacks. Yes, I agree that the fast method will get rid of unwanted weight that has been discrediting your look in no time. But the extra pounds will just come right back to where it came from (you) in no time as well right after you stop the crash diet. Not to mention side effects to your body and mental health.
Fad diets are really the idea of secret pills or special food that can make a miracle of quick weight loss happens. Just keep doing it you will be fine… May be? The real world, it doesn’t work that way at all. You may know a friend who swears by a diet plan that only involves cabbage soup. Well, that’s not going to do it. Eating it too much can make you fat as well.
There is no real records that say food such as cabbage soup or grape fruit diet are they right approach to get slimmer. They all have calories for everybody. Even you eat the least of caloric will make you lose weight no matter if you drink cabbage soup or don’t. Limiting your daily food to some supposedly secret recipe is definitely not the way to go.
Super quick or fast weight loss does make it difficult for your body and of course, the most important is your heart. The sudden change forces the body to adjust too quickly or over its limit. Combine with starving yourself it is a sign of fad diets, you are harming yourself in many ways. In another word, forcing your body to lose weight too fast will only harm your health.
There is no cheat of dieting healthily. So, balanced your daily food with fruits and vegetables. Stop eating snacks, fast foods and food or drinks with lots of sugar. Go out enjoy the sun or a near by shopping mall by walking, running, walking your dog, play sport is always a enjoyable choice which help you exercise more regularly. Any exercise is good. You will thank yourself for being healthy and happy after some years when you look back and say “I’ve done the right thing for my body”.
Top 10 Health Tips For Easy Weight Loss
January 16th, 2010At any given moment, millions of people in this country are on a diet. From Weight Watchers to the South Beach Diet to the newest diet pill, folks are trying anything and everything in an effort to write their own weight loss success story. Unfortunately for those seeking fast weight loss, the vast majority of weight loss programs on the market today simply do not work.
Diet plans and diet products that offer quick weight loss without exercise are especially prone to failure. “In fact, nearly 95 percent of those who go on low calorie diets regain their lost weight, plus some, within five years. Not a resounding endorsement for low calorie dieting” (Source: Performance Press; April 2006).
That’s not to say that all the weight loss tips and diet tips are without merit, however. Tips on losing weight can have a powerful effect when they’re combined with regular exercise. That’s why we’ve created this list of the top 10 health tips for easy weight loss.
Is weight loss easy? Not usually, and the reason is that most people try to make huge changes all at once. Pumped up with commitment and willpower, they jump into the latest weight loss product or diet program with both feet. They make too many changes in too short a time period. Drastic lifestyle modifications are rarely sustainable, and all too often lead to failure. If you’ve been living on junk food for years, trying to switch to a healthy diet overnight will only make you feel frustrated and deprived.
A much better approach is to make small changes that you can stick with for life. So check out the sound advice you’ll find in our top ten list, and you’ll get the weight loss information you need for success.
** 1) Our first bit of health advice is to skip the super size option. In this tip we’ve assumed that you visit McDonald’s once per week. That may a low average for some of you, so keep in mind that if you’re eating fast food more than once per week the results you’ll achieve by following this tip will be even greater than the example shows. We’re not asking you to give up fast food completely (small, sustainable changes, remember?). Instead, we’re asking you to say no to the SuperSize portion. Just by ordering a ‘regular’ McDonald’s meal instead of the SuperSize option, you will lose almost 6 pounds of fat this year! Want even more good news? This example only factors in the french fries. Add in the calorie savings you’ll get by drinking a regular soda vs. a SuperSize soda and the results are truly amazing.
** 2) The second recommendation in this fitness advice guide is to eat 5 – 6 smaller meals per day. “Eating small meals causes a lower blood sugar response than large meals. A high blood sugar response provides you with quick energy, but it is associated with a large insulin release that tends to cause a blood sugar ‘crash’ soon thereafter. Many small meals taken throughout the day will normalize blood sugar and insulin levels, providing a sustained and consistent energy supply to the cells. A meal every three hours or so is recommended.” (source: Fitness, The Complete Guide; 2001; page 8.4)
A note of caution here, however: This health tip does not mean that you eat 6 big meals per day. Instead, you should take the amount of food you’d normally consume and spread it out over six meals instead of the usual three. For someone on a 2,000 calorie per day diet, that would translate into 333 calories per meal x 6 meals.
** 3) The next tidbit of expert advice is to know the numbers. Everyone on a weight loss plan should know, at a minimum, how many calories they should be consuming every day. This number is known as your Basal Metabolic Rate (BMR), also commonly referred to as the Resting Metabolic Rate (RMR) or simply the Burn Rate. Although your doctor can help you calculate your BMR most accurately, there are some resources that can assist you in estimating your number.
Your BMR is your ‘calorie target’, assuming that you wish to maintain your current size and weight. For the best fat loss results, cut calorie consumption moderately…..say, 500 below your caloric target.
If you’re seeking fat loss, then it’s important to also understand that body fat percentage is one of the most important measurements of fitness. All the medical advice agrees that reaching your ideal body weight is best achieved through permanent fat loss (as opposed to muscle loss). With this in mind, this health tip for easy weight loss is to know your BMR and your body fat percentage, along with the corresponding goals.
** 4) It’s good advice to know the difference between cheat food and junk food. Cheat foods are those foods that don’t belong in your everyday diet, but still have some redeeming qualities. Junk foods are those foods that don’t belong in your diet at all, ever.
This tip is really a critical one: Understand the difference between ‘cheat’ foods and ‘junk’ foods. Cheat foods have some nutritional value, so although we shouldn’t eat them every day it’s not the end of the world if we enjoy them from time to time. Junk foods, on the other hand, give us absolutely no benefit whatsoever. Again, we want you to make small changes that you can stick with for life. You don’t have to give up the occasional ‘cheat food’ treat – just try to eliminate all the ‘junk food’.
For example, compare a slice of Pizza Hut pepperoni pizza with a Hershey’s chocolate bar. Neither are what you’d consider healthy, and both have roughly the same number of calories. But with the pizza, at least you’re getting some nutritional value because that delicious slice contains 11 grams of protein compared to just 3 grams in the candy bar. Cheat foods are not health foods, but at least they’re not junk foods. Choose wisely.
** 5) When you’re trying to lose weight fast, some sound advice is to chart your progress. What gets measured gets done, so charting your fat loss progress is a simple step that will help you get motivated and stay motivated. Create a chart for each challenge you face, whether it be working out or dietary habits. The important thing to remember is that there is no right or wrong way to chart your progress – what works for you may not work for anyone else. So come up with your own system, create a tracking chart, and post it where you will see it several times each day.
** 6) Do not decrease your caloric intake far below what is required of your BMR, or you risk forcing your body into starvation mode. “Do not under-eat by too much. If you consistently eat way too little, your body will start to think it’s in a starvation state and for the initial period, weight loss and fat loss may become harder than anticipated. After a while of severe underfeeding, instead of preferentially burning fat for energy, your hard-earned muscle will be burned for energy” (source: Fitness Rx; February 2004; page 93). So if healthy weight loss is your goal, and you only want to burn fat while you preserve your valuable muscle, then take great care to not starve yourself.
** 7) Don’t shop when you’re hungry. Shopping when you’re hungry is asking for double-trouble, and eliminating this bad habit will help you lose fat by removing temptation from your home. Shopping while full greatly reduces your chances of impulsively buying sweets and treats. This allows you to shop with your brain and not your stomach. Skipping all the extra fattening foods will make one thing fatter, however…..your wallet.
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Take (at least) 20 minutes to eat. Once you start eating, it takes about 20 minutes for the stomach to tell the brain that you’re full. The problem is, many of us eat so quickly that by the time our stomach has had the chance to send that message we’ve already put down more calories than we needed.
Here are a few ways to solve this problem:
a) Drink a large (8 or 12 oz.) glass of water 20 minutes before each meal.
b) Physically put your fork down between each bite.
c) Enjoy your family. Have a discussion that stretches out the length of the meal.
d) Serve the meal in courses, starting with a large salad.
** 9) Have a treat once a week. If you deprive yourself of all treats, then you’re just setting yourself up for failure. “Being too stringent on a diet can beget a downfall. To prevent this, once a week, for one meal, have your favorite foods” (source: Fitness Rx; February 2004; page 96).
One of the major reasons people fail in their fat loss efforts is that they adopt the all-or-none mentality. When the attempts to stay away from all treats fail, it’s easy to think ‘Oh well, I’ve already blown my diet. Might as well eat another slice’. Planning a weekly treat will help curb those cravings, making a binge less likely.
** 10) Be inefficient. Make extra work for yourself. Take two trips to bring in all the groceries from the car, even if you can do it in one. When running errands, park as far away from each business as possible. Take the stairs instead of the elevator, even if you’re carrying something. In short, be inefficient. “Being inefficient in this way can easily double your activity level and you’ll be burning calories without even trying” (source: Fitness Rx; February 2004; page 96).
Remember that walking burns about 108 calories in 30 minutes. Small walks count too. Even if you don’t have time to walk 30 minutes in one session each day, shorter walks that add up to 30 minutes will still burn that same 108 calories.
If you’re looking for the best weight loss program available, give these health tips a try. With a little effort, you may just put that weight issue to rest once and for all.
