Do you consume 50% or more of your food after 6pm? Do you also struggle with stress and weight loss?
Night Eating Syndrome (NES) is a pattern of eating behavior that is quite common for people with demanding work who struggle with weight. It may surprise you to know that NES is actually a field of study. There is quite a bit of research on this pattern of eating and its effects. Fortunately, there are a few easy adjustments you can make that will substantially help the problem.
NES is typically characterized by a lack of hunger in the morning, difficulty sleeping, and frequent high stress during the day and consuming a disproportionately large number of calories in the evening.
The effects of NES are difficulty with weight loss, depression, reduced daytime hunger, strong nighttime cravings for carbs and even low self-esteem.
In short, NES is a distinct pattern you get into that makes weight loss very difficult. In fact, it is not uncommon for people seeking weight loss to have NES as the underlying reason for weight gain.
Recently we reported on the relationship between stress and carbs in the evening. Intake of carbs during the evening promotes increased serotonin, which serves acts as an opiate. Frequent evening binging on carbs is a component of NES, but in order to adequately address the problem we have to expand our scope beyond what happens in the evening to really address your entire day.
You can break the pattern of night eating syndrome and you can do it quite easily if you will commit to a 2-day period of specific actions.
Breaking Night Eating Syndrome
NES is a weight gain pattern. The trick in breaking it is to get into a weight loss pattern. Here is the protocol.
Day 1:
Our goal is for you to wake up hungry the following day. Hunger is tied to your waking fasting glucose. To do this, we have to knock out carb consumption in the evening.
At 3pm take 1-2 large scoops of Whey Concentrate with a liquid fat.
I suggest our Lean Complex with Eicosoid70 because we've jiggered the amino ratios in Lean Complex to promote dopamine so it nukes hunger and it uses WPC80 (80% Whey). If you don't use ours, whatever you do, don't go for a cheap brand. They tend to use WPC30 (30% Whey) in the cheap brands.
At 6p repeat this.
For dinner, eat a 5-ounce portion of turkey with a salad - NO OTHER CARBS!
If you get the munchies beyond dinner repeat the Lean Complex Eicosoid70 pattern instead of carbs. The fats will help you sleep and keep your blood sugar low.
Our goal is for you to wake up hungry, so don't overeat at night.
Day 2:
You should wake up hungry. The following morning eat a huge breakfast. Eat 1 cup of oatmeal with honey, 2 whole eggs and 3 egg whites and 1 piece of whole grain and 1/2 cup cottage cheese.
It's essential that you eat a huge breakfast. We need to get you full at breakfast. This will carry you the rest of the day and greatly influence your evening meal.
Repeat the routine at 3pm of whey concentrate and repeat the dinner routine and breakfast the following morning.
If you follow this exactly, what you will do is put your body in a pattern of waking up hungry. This is the key.
Continue to eat a larger breakfast and use whey concentrate with liquid fat in the afternoon. Avoid sugary carbs at night. Following this routine, you will weight loss will kick in, primarily because you are not eating most of your calories at night.
Tuesday, 15 December 2009
Friday, 11 December 2009
50 Weight Loss Tips
I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!
If you want even more help, I now have an PDF eBook series available (with an affiliate program): get my diet weight loss ebook before you scoot away!
1. Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
11. Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
12. Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
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13. Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
14. Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
15. Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
16. Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
17. Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
18. Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
19. Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
20. Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
21. Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
22. Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
23. Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
24. Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
25. Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
26. Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
27. Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
28. One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
29. Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
30. All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
31. Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
32. Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
33. Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
34. Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
35. Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
36. Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
37. Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
38. Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
39. Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
40. Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
41. Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
42. Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
43. Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
44. Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
45. Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
46. Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
47. Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
48. Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
49. White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
50. Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).
Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!
If you want even more help, I now have an PDF eBook series available (with an affiliate program): get my diet weight loss ebook before you scoot away!
1. Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
11. Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
12. Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
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13. Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
14. Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
15. Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
16. Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
17. Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
18. Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
19. Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
20. Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
21. Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
22. Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
23. Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
24. Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
25. Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
26. Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
27. Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
28. One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
29. Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
30. All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
31. Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
32. Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
33. Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
34. Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
35. Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
36. Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
37. Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
38. Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
39. Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
40. Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
41. Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
42. Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
43. Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
44. Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
45. Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
46. Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
47. Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
48. Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
49. White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
50. Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).
Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!
Wednesday, 9 December 2009
Acupuncture
What is acupuncture?
Contrary to popular Western belief, acupuncture is not just a system for using needles to alleviate pain. It is a complete medical protocol focused on correcting imbalances of energy in the body. From its inception in China more than 2,500 years ago, acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health. Performed by placing very fine needles into specific points, acupuncture modifies the flow of energy (qi or chi) through the body.
Acupuncture was popularized in the States during the early 70's after President Nixon opened relations with China. At the time, a New York Times reporter, James Reston, had an appendectomy in a Chinese hospital using acupuncture as a means to decrease his post-surgical pain.
What is acupuncture used for?
Because the goal of acupuncture is to promote and restore the balance of energy, which flows throughout the body, it can be used for a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson's disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.
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Studies in the U.S. indicate that acupuncture can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and symptoms of osteoarthritis. It has been shown to assist in the treatment of emotional pain syndromes such as post-traumatic stress disorder, as well as controlling chemotherapy-induced nausea and vomiting. It has also demonstrated clinical success in achieving pregnancy when used in conjunction with in-vitro fertilization.
What should one expect on a visit to a practitioner of acupuncture?
Typically, the first visit involves a comprehensive health history assessment. Questions that are included may seem strange, but in Traditional Chinese Medicine (TCM) - which encompasses acupuncture, herbal medicine, massage and other modalities - energy flow and whole-body interaction are the keys to diagnosing all physical disease. For example, the practitioner may ask to examine your tongue, feel your pulse to help determine energy flow, or ask many questions related to bowel habits and diet, even if these seem to have nothing to do with the primary complaint.
After the initial consultation and assessment, the needles are placed in very specific locations. Upon insertion, one may feel a momentary sharp or stinging sensation; however, many report they don't even feel the majority of the insertions. It is common to experience a deep ache for a short time in some of the points. The needles may then be gently manipulated and some practitioners may use heat or even electricity with the needles.
The depth to which the needles are inserted varies according to the treatment and the practitioner; however, needles should never be positioned deep enough to puncture organs (other than the skin). The needles are usually left in place for five to 20 minutes, usually no longer than 60 minutes, and then removed. Following a treatment, practitioners will usually reassesses the client and often give suggestions for home care. It is also typical to suggest supplemental Chinese herbs to enhance the achievement of energetic balance. Acute symptoms may require only two to four treatments; whereas for chronic cases, it is common to have as many as 12 or more treatments, usually over a course of eight to 10 weeks. Regular monthly visits may be suggested as preventive measures to decrease stress, improve energy or boost immunity.
Are there any side effects or indications where acupuncture should be avoided?
Those with bleeding disorders or who are taking blood thinners should check with their doctors before having acupuncture. The most common side effects are bleeding and bruising at the site, along with minor pain and soreness. It is recommended that a disinfectant such as alcohol be swabbed over the area prior to needle insertion to decrease the very small possibility of infection. Obviously, needles should be clean and never shared between clients. Rarely, a needle may break. The worst case scenario is a punctured organ.
However, serious complications are extremely rare when acupuncture is performed by a qualified, certified practitioner. A review of the international research literature revealed pneumothorax (a punctured lung) to be the only life-threatening complication to have occurred among tens of thousands of patients over nine separate trials. No post-acupuncture infections were reported in any of the studies.
Is there a governing body that oversees or credentials practitioners?
The practice of granting credentials to acupuncturists is in transition. Although most states require a license to practice acupuncture, the standards vary from state to state. If the practitioner is not a physician, most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). There is sharp division between medical doctors who use acupuncture, and non-M.D.'s who claim to be better trained in the philosophy and techniques of Oriental medicine. For more information about professional standards and licensing requirements for acupuncturists, contact the American Association of Acupuncture and Oriental Medicine at 1-866-455-7999 or www.aaaom.org.
A licensed acupuncturist (L.Ac.) holds a license in one or more states, whereas a person certified by the NCCAOM is called a diplomate of acupuncture (Dipl.Ac.). An oriental medicine doctor (O.M.D.) has obtained advanced training in acupuncture at a recognized school of oriental medicine, which generally requires a minimum of an associate's degree for admission and offer a three to four year program. These schools are accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM).
Each state independently regulates acupuncture licensure. Medical doctors are also legally eligible to perform acupuncture provided they have gone through the adequate training involving 200-300 hours of self-study, have practiced acupuncture for at least 2 years, passed a board examination, and performed at least 500 treatments. The current professional and licensing organization for M.D.'s who practice acupuncture is the American Academy of Medical Acupuncture in El Segundo, California, www.medicalacupuncture.org.
How does one find a practitioner?
If you are considering seeing an acupuncturist, you should discuss this therapy with your primary care physician or integrative medicine practitioner, if you have one. Because acupuncture is growing in popularity, your doctor may be aware of qualified practitioners in the area and offer certain recommendations for you depending on your conditions. This referral may also be required for insurance coverage, depending on your policy. Web search engines can often assist in finding local acupuncturists, and usually provide their credentials for your review if your physician doesn't have a referral.
Are there other alternative therapies that might work well in conjunction with acupuncture?
Acupuncture is often performed within the context of TCM, which typically offers dietary interventions, bodywork, and the taking of botanicals in combination with acupuncture treatments. Acupuncture is frequently used in conjunction with "cupping," an Asian technique designed to increase blood flow to a particular area of concern by using heated glass cups to create suction and promote blood flow to the surface of the skin. Acupuncture can be used effectively with other bodywork therapies including various forms of massage, chiropractic or osteopathic manipulation, as well as different movement therapies such as T'ai chi and Qi gong.
What is Dr. Weil's view regarding acupuncture?
Although there are certification courses offered to medical doctors to learn acupuncture, preferably, the practitioner will be trained in a TCM program to be maximally qualified. An understanding and background in TCM is important in achieving optimal results with acupuncture. Look for practitioners who have thorough knowledge and training in this modality of treatment and who specialize in TCM or acupuncture as their primary form of treatment.
Acupuncture is increasingly recognized by Western medicine as an effective alternative or adjunct to conventional treatments for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma as well as for the side effects of chemotherapy and nausea related to pregnancy. Dr. Weil often recommends acupuncture for other pain-related conditions, especially osteoarthritis. Acupuncture to alleviate acute sinusitis can be quite effective, as can acupuncture on the ear for quelling addictions. Acupuncture used with TCM can work well for addressing autoimmune conditions and infertility. Because acupuncture has so many positive effects on the body with minimal incidence of side effects, it is often considered in creating an integrative medicine treatment plan.
Contrary to popular Western belief, acupuncture is not just a system for using needles to alleviate pain. It is a complete medical protocol focused on correcting imbalances of energy in the body. From its inception in China more than 2,500 years ago, acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health. Performed by placing very fine needles into specific points, acupuncture modifies the flow of energy (qi or chi) through the body.
Acupuncture was popularized in the States during the early 70's after President Nixon opened relations with China. At the time, a New York Times reporter, James Reston, had an appendectomy in a Chinese hospital using acupuncture as a means to decrease his post-surgical pain.
What is acupuncture used for?
Because the goal of acupuncture is to promote and restore the balance of energy, which flows throughout the body, it can be used for a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson's disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.
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Studies in the U.S. indicate that acupuncture can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and symptoms of osteoarthritis. It has been shown to assist in the treatment of emotional pain syndromes such as post-traumatic stress disorder, as well as controlling chemotherapy-induced nausea and vomiting. It has also demonstrated clinical success in achieving pregnancy when used in conjunction with in-vitro fertilization.
What should one expect on a visit to a practitioner of acupuncture?
Typically, the first visit involves a comprehensive health history assessment. Questions that are included may seem strange, but in Traditional Chinese Medicine (TCM) - which encompasses acupuncture, herbal medicine, massage and other modalities - energy flow and whole-body interaction are the keys to diagnosing all physical disease. For example, the practitioner may ask to examine your tongue, feel your pulse to help determine energy flow, or ask many questions related to bowel habits and diet, even if these seem to have nothing to do with the primary complaint.
After the initial consultation and assessment, the needles are placed in very specific locations. Upon insertion, one may feel a momentary sharp or stinging sensation; however, many report they don't even feel the majority of the insertions. It is common to experience a deep ache for a short time in some of the points. The needles may then be gently manipulated and some practitioners may use heat or even electricity with the needles.
The depth to which the needles are inserted varies according to the treatment and the practitioner; however, needles should never be positioned deep enough to puncture organs (other than the skin). The needles are usually left in place for five to 20 minutes, usually no longer than 60 minutes, and then removed. Following a treatment, practitioners will usually reassesses the client and often give suggestions for home care. It is also typical to suggest supplemental Chinese herbs to enhance the achievement of energetic balance. Acute symptoms may require only two to four treatments; whereas for chronic cases, it is common to have as many as 12 or more treatments, usually over a course of eight to 10 weeks. Regular monthly visits may be suggested as preventive measures to decrease stress, improve energy or boost immunity.
Are there any side effects or indications where acupuncture should be avoided?
Those with bleeding disorders or who are taking blood thinners should check with their doctors before having acupuncture. The most common side effects are bleeding and bruising at the site, along with minor pain and soreness. It is recommended that a disinfectant such as alcohol be swabbed over the area prior to needle insertion to decrease the very small possibility of infection. Obviously, needles should be clean and never shared between clients. Rarely, a needle may break. The worst case scenario is a punctured organ.
However, serious complications are extremely rare when acupuncture is performed by a qualified, certified practitioner. A review of the international research literature revealed pneumothorax (a punctured lung) to be the only life-threatening complication to have occurred among tens of thousands of patients over nine separate trials. No post-acupuncture infections were reported in any of the studies.
Is there a governing body that oversees or credentials practitioners?
The practice of granting credentials to acupuncturists is in transition. Although most states require a license to practice acupuncture, the standards vary from state to state. If the practitioner is not a physician, most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). There is sharp division between medical doctors who use acupuncture, and non-M.D.'s who claim to be better trained in the philosophy and techniques of Oriental medicine. For more information about professional standards and licensing requirements for acupuncturists, contact the American Association of Acupuncture and Oriental Medicine at 1-866-455-7999 or www.aaaom.org.
A licensed acupuncturist (L.Ac.) holds a license in one or more states, whereas a person certified by the NCCAOM is called a diplomate of acupuncture (Dipl.Ac.). An oriental medicine doctor (O.M.D.) has obtained advanced training in acupuncture at a recognized school of oriental medicine, which generally requires a minimum of an associate's degree for admission and offer a three to four year program. These schools are accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM).
Each state independently regulates acupuncture licensure. Medical doctors are also legally eligible to perform acupuncture provided they have gone through the adequate training involving 200-300 hours of self-study, have practiced acupuncture for at least 2 years, passed a board examination, and performed at least 500 treatments. The current professional and licensing organization for M.D.'s who practice acupuncture is the American Academy of Medical Acupuncture in El Segundo, California, www.medicalacupuncture.org.
How does one find a practitioner?
If you are considering seeing an acupuncturist, you should discuss this therapy with your primary care physician or integrative medicine practitioner, if you have one. Because acupuncture is growing in popularity, your doctor may be aware of qualified practitioners in the area and offer certain recommendations for you depending on your conditions. This referral may also be required for insurance coverage, depending on your policy. Web search engines can often assist in finding local acupuncturists, and usually provide their credentials for your review if your physician doesn't have a referral.
Are there other alternative therapies that might work well in conjunction with acupuncture?
Acupuncture is often performed within the context of TCM, which typically offers dietary interventions, bodywork, and the taking of botanicals in combination with acupuncture treatments. Acupuncture is frequently used in conjunction with "cupping," an Asian technique designed to increase blood flow to a particular area of concern by using heated glass cups to create suction and promote blood flow to the surface of the skin. Acupuncture can be used effectively with other bodywork therapies including various forms of massage, chiropractic or osteopathic manipulation, as well as different movement therapies such as T'ai chi and Qi gong.
What is Dr. Weil's view regarding acupuncture?
Although there are certification courses offered to medical doctors to learn acupuncture, preferably, the practitioner will be trained in a TCM program to be maximally qualified. An understanding and background in TCM is important in achieving optimal results with acupuncture. Look for practitioners who have thorough knowledge and training in this modality of treatment and who specialize in TCM or acupuncture as their primary form of treatment.
Acupuncture is increasingly recognized by Western medicine as an effective alternative or adjunct to conventional treatments for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma as well as for the side effects of chemotherapy and nausea related to pregnancy. Dr. Weil often recommends acupuncture for other pain-related conditions, especially osteoarthritis. Acupuncture to alleviate acute sinusitis can be quite effective, as can acupuncture on the ear for quelling addictions. Acupuncture used with TCM can work well for addressing autoimmune conditions and infertility. Because acupuncture has so many positive effects on the body with minimal incidence of side effects, it is often considered in creating an integrative medicine treatment plan.
Acupuncture
What is acupuncture?
Contrary to popular Western belief, acupuncture is not just a system for using needles to alleviate pain. It is a complete medical protocol focused on correcting imbalances of energy in the body. From its inception in China more than 2,500 years ago, acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health. Performed by placing very fine needles into specific points, acupuncture modifies the flow of energy (qi or chi) through the body.
Acupuncture was popularized in the States during the early 70's after President Nixon opened relations with China. At the time, a New York Times reporter, James Reston, had an appendectomy in a Chinese hospital using acupuncture as a means to decrease his post-surgical pain.
What is acupuncture used for?
Because the goal of acupuncture is to promote and restore the balance of energy, which flows throughout the body, it can be used for a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson's disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.
advertisement
Studies in the U.S. indicate that acupuncture can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and symptoms of osteoarthritis. It has been shown to assist in the treatment of emotional pain syndromes such as post-traumatic stress disorder, as well as controlling chemotherapy-induced nausea and vomiting. It has also demonstrated clinical success in achieving pregnancy when used in conjunction with in-vitro fertilization.
What should one expect on a visit to a practitioner of acupuncture?
Typically, the first visit involves a comprehensive health history assessment. Questions that are included may seem strange, but in Traditional Chinese Medicine (TCM) - which encompasses acupuncture, herbal medicine, massage and other modalities - energy flow and whole-body interaction are the keys to diagnosing all physical disease. For example, the practitioner may ask to examine your tongue, feel your pulse to help determine energy flow, or ask many questions related to bowel habits and diet, even if these seem to have nothing to do with the primary complaint.
After the initial consultation and assessment, the needles are placed in very specific locations. Upon insertion, one may feel a momentary sharp or stinging sensation; however, many report they don't even feel the majority of the insertions. It is common to experience a deep ache for a short time in some of the points. The needles may then be gently manipulated and some practitioners may use heat or even electricity with the needles.
The depth to which the needles are inserted varies according to the treatment and the practitioner; however, needles should never be positioned deep enough to puncture organs (other than the skin). The needles are usually left in place for five to 20 minutes, usually no longer than 60 minutes, and then removed. Following a treatment, practitioners will usually reassesses the client and often give suggestions for home care. It is also typical to suggest supplemental Chinese herbs to enhance the achievement of energetic balance. Acute symptoms may require only two to four treatments; whereas for chronic cases, it is common to have as many as 12 or more treatments, usually over a course of eight to 10 weeks. Regular monthly visits may be suggested as preventive measures to decrease stress, improve energy or boost immunity.
Are there any side effects or indications where acupuncture should be avoided?
Those with bleeding disorders or who are taking blood thinners should check with their doctors before having acupuncture. The most common side effects are bleeding and bruising at the site, along with minor pain and soreness. It is recommended that a disinfectant such as alcohol be swabbed over the area prior to needle insertion to decrease the very small possibility of infection. Obviously, needles should be clean and never shared between clients. Rarely, a needle may break. The worst case scenario is a punctured organ.
However, serious complications are extremely rare when acupuncture is performed by a qualified, certified practitioner. A review of the international research literature revealed pneumothorax (a punctured lung) to be the only life-threatening complication to have occurred among tens of thousands of patients over nine separate trials. No post-acupuncture infections were reported in any of the studies.
Is there a governing body that oversees or credentials practitioners?
The practice of granting credentials to acupuncturists is in transition. Although most states require a license to practice acupuncture, the standards vary from state to state. If the practitioner is not a physician, most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). There is sharp division between medical doctors who use acupuncture, and non-M.D.'s who claim to be better trained in the philosophy and techniques of Oriental medicine. For more information about professional standards and licensing requirements for acupuncturists, contact the American Association of Acupuncture and Oriental Medicine at 1-866-455-7999 or www.aaaom.org.
A licensed acupuncturist (L.Ac.) holds a license in one or more states, whereas a person certified by the NCCAOM is called a diplomate of acupuncture (Dipl.Ac.). An oriental medicine doctor (O.M.D.) has obtained advanced training in acupuncture at a recognized school of oriental medicine, which generally requires a minimum of an associate's degree for admission and offer a three to four year program. These schools are accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM).
Each state independently regulates acupuncture licensure. Medical doctors are also legally eligible to perform acupuncture provided they have gone through the adequate training involving 200-300 hours of self-study, have practiced acupuncture for at least 2 years, passed a board examination, and performed at least 500 treatments. The current professional and licensing organization for M.D.'s who practice acupuncture is the American Academy of Medical Acupuncture in El Segundo, California, www.medicalacupuncture.org.
How does one find a practitioner?
If you are considering seeing an acupuncturist, you should discuss this therapy with your primary care physician or integrative medicine practitioner, if you have one. Because acupuncture is growing in popularity, your doctor may be aware of qualified practitioners in the area and offer certain recommendations for you depending on your conditions. This referral may also be required for insurance coverage, depending on your policy. Web search engines can often assist in finding local acupuncturists, and usually provide their credentials for your review if your physician doesn't have a referral.
Are there other alternative therapies that might work well in conjunction with acupuncture?
Acupuncture is often performed within the context of TCM, which typically offers dietary interventions, bodywork, and the taking of botanicals in combination with acupuncture treatments. Acupuncture is frequently used in conjunction with "cupping," an Asian technique designed to increase blood flow to a particular area of concern by using heated glass cups to create suction and promote blood flow to the surface of the skin. Acupuncture can be used effectively with other bodywork therapies including various forms of massage, chiropractic or osteopathic manipulation, as well as different movement therapies such as T'ai chi and Qi gong.
What is Dr. Weil's view regarding acupuncture?
Although there are certification courses offered to medical doctors to learn acupuncture, preferably, the practitioner will be trained in a TCM program to be maximally qualified. An understanding and background in TCM is important in achieving optimal results with acupuncture. Look for practitioners who have thorough knowledge and training in this modality of treatment and who specialize in TCM or acupuncture as their primary form of treatment.
Acupuncture is increasingly recognized by Western medicine as an effective alternative or adjunct to conventional treatments for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma as well as for the side effects of chemotherapy and nausea related to pregnancy. Dr. Weil often recommends acupuncture for other pain-related conditions, especially osteoarthritis. Acupuncture to alleviate acute sinusitis can be quite effective, as can acupuncture on the ear for quelling addictions. Acupuncture used with TCM can work well for addressing autoimmune conditions and infertility. Because acupuncture has so many positive effects on the body with minimal incidence of side effects, it is often considered in creating an integrative medicine treatment plan.
Contrary to popular Western belief, acupuncture is not just a system for using needles to alleviate pain. It is a complete medical protocol focused on correcting imbalances of energy in the body. From its inception in China more than 2,500 years ago, acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health. Performed by placing very fine needles into specific points, acupuncture modifies the flow of energy (qi or chi) through the body.
Acupuncture was popularized in the States during the early 70's after President Nixon opened relations with China. At the time, a New York Times reporter, James Reston, had an appendectomy in a Chinese hospital using acupuncture as a means to decrease his post-surgical pain.
What is acupuncture used for?
Because the goal of acupuncture is to promote and restore the balance of energy, which flows throughout the body, it can be used for a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson's disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.
advertisement
Studies in the U.S. indicate that acupuncture can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and symptoms of osteoarthritis. It has been shown to assist in the treatment of emotional pain syndromes such as post-traumatic stress disorder, as well as controlling chemotherapy-induced nausea and vomiting. It has also demonstrated clinical success in achieving pregnancy when used in conjunction with in-vitro fertilization.
What should one expect on a visit to a practitioner of acupuncture?
Typically, the first visit involves a comprehensive health history assessment. Questions that are included may seem strange, but in Traditional Chinese Medicine (TCM) - which encompasses acupuncture, herbal medicine, massage and other modalities - energy flow and whole-body interaction are the keys to diagnosing all physical disease. For example, the practitioner may ask to examine your tongue, feel your pulse to help determine energy flow, or ask many questions related to bowel habits and diet, even if these seem to have nothing to do with the primary complaint.
After the initial consultation and assessment, the needles are placed in very specific locations. Upon insertion, one may feel a momentary sharp or stinging sensation; however, many report they don't even feel the majority of the insertions. It is common to experience a deep ache for a short time in some of the points. The needles may then be gently manipulated and some practitioners may use heat or even electricity with the needles.
The depth to which the needles are inserted varies according to the treatment and the practitioner; however, needles should never be positioned deep enough to puncture organs (other than the skin). The needles are usually left in place for five to 20 minutes, usually no longer than 60 minutes, and then removed. Following a treatment, practitioners will usually reassesses the client and often give suggestions for home care. It is also typical to suggest supplemental Chinese herbs to enhance the achievement of energetic balance. Acute symptoms may require only two to four treatments; whereas for chronic cases, it is common to have as many as 12 or more treatments, usually over a course of eight to 10 weeks. Regular monthly visits may be suggested as preventive measures to decrease stress, improve energy or boost immunity.
Are there any side effects or indications where acupuncture should be avoided?
Those with bleeding disorders or who are taking blood thinners should check with their doctors before having acupuncture. The most common side effects are bleeding and bruising at the site, along with minor pain and soreness. It is recommended that a disinfectant such as alcohol be swabbed over the area prior to needle insertion to decrease the very small possibility of infection. Obviously, needles should be clean and never shared between clients. Rarely, a needle may break. The worst case scenario is a punctured organ.
However, serious complications are extremely rare when acupuncture is performed by a qualified, certified practitioner. A review of the international research literature revealed pneumothorax (a punctured lung) to be the only life-threatening complication to have occurred among tens of thousands of patients over nine separate trials. No post-acupuncture infections were reported in any of the studies.
Is there a governing body that oversees or credentials practitioners?
The practice of granting credentials to acupuncturists is in transition. Although most states require a license to practice acupuncture, the standards vary from state to state. If the practitioner is not a physician, most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). There is sharp division between medical doctors who use acupuncture, and non-M.D.'s who claim to be better trained in the philosophy and techniques of Oriental medicine. For more information about professional standards and licensing requirements for acupuncturists, contact the American Association of Acupuncture and Oriental Medicine at 1-866-455-7999 or www.aaaom.org.
A licensed acupuncturist (L.Ac.) holds a license in one or more states, whereas a person certified by the NCCAOM is called a diplomate of acupuncture (Dipl.Ac.). An oriental medicine doctor (O.M.D.) has obtained advanced training in acupuncture at a recognized school of oriental medicine, which generally requires a minimum of an associate's degree for admission and offer a three to four year program. These schools are accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM).
Each state independently regulates acupuncture licensure. Medical doctors are also legally eligible to perform acupuncture provided they have gone through the adequate training involving 200-300 hours of self-study, have practiced acupuncture for at least 2 years, passed a board examination, and performed at least 500 treatments. The current professional and licensing organization for M.D.'s who practice acupuncture is the American Academy of Medical Acupuncture in El Segundo, California, www.medicalacupuncture.org.
How does one find a practitioner?
If you are considering seeing an acupuncturist, you should discuss this therapy with your primary care physician or integrative medicine practitioner, if you have one. Because acupuncture is growing in popularity, your doctor may be aware of qualified practitioners in the area and offer certain recommendations for you depending on your conditions. This referral may also be required for insurance coverage, depending on your policy. Web search engines can often assist in finding local acupuncturists, and usually provide their credentials for your review if your physician doesn't have a referral.
Are there other alternative therapies that might work well in conjunction with acupuncture?
Acupuncture is often performed within the context of TCM, which typically offers dietary interventions, bodywork, and the taking of botanicals in combination with acupuncture treatments. Acupuncture is frequently used in conjunction with "cupping," an Asian technique designed to increase blood flow to a particular area of concern by using heated glass cups to create suction and promote blood flow to the surface of the skin. Acupuncture can be used effectively with other bodywork therapies including various forms of massage, chiropractic or osteopathic manipulation, as well as different movement therapies such as T'ai chi and Qi gong.
What is Dr. Weil's view regarding acupuncture?
Although there are certification courses offered to medical doctors to learn acupuncture, preferably, the practitioner will be trained in a TCM program to be maximally qualified. An understanding and background in TCM is important in achieving optimal results with acupuncture. Look for practitioners who have thorough knowledge and training in this modality of treatment and who specialize in TCM or acupuncture as their primary form of treatment.
Acupuncture is increasingly recognized by Western medicine as an effective alternative or adjunct to conventional treatments for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma as well as for the side effects of chemotherapy and nausea related to pregnancy. Dr. Weil often recommends acupuncture for other pain-related conditions, especially osteoarthritis. Acupuncture to alleviate acute sinusitis can be quite effective, as can acupuncture on the ear for quelling addictions. Acupuncture used with TCM can work well for addressing autoimmune conditions and infertility. Because acupuncture has so many positive effects on the body with minimal incidence of side effects, it is often considered in creating an integrative medicine treatment plan.
Acupuncture
What is acupuncture?
Contrary to popular Western belief, acupuncture is not just a system for using needles to alleviate pain. It is a complete medical protocol focused on correcting imbalances of energy in the body. From its inception in China more than 2,500 years ago, acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health. Performed by placing very fine needles into specific points, acupuncture modifies the flow of energy (qi or chi) through the body.
Acupuncture was popularized in the States during the early 70's after President Nixon opened relations with China. At the time, a New York Times reporter, James Reston, had an appendectomy in a Chinese hospital using acupuncture as a means to decrease his post-surgical pain.
What is acupuncture used for?
Because the goal of acupuncture is to promote and restore the balance of energy, which flows throughout the body, it can be used for a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson's disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.
advertisement
Studies in the U.S. indicate that acupuncture can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and symptoms of osteoarthritis. It has been shown to assist in the treatment of emotional pain syndromes such as post-traumatic stress disorder, as well as controlling chemotherapy-induced nausea and vomiting. It has also demonstrated clinical success in achieving pregnancy when used in conjunction with in-vitro fertilization.
What should one expect on a visit to a practitioner of acupuncture?
Typically, the first visit involves a comprehensive health history assessment. Questions that are included may seem strange, but in Traditional Chinese Medicine (TCM) - which encompasses acupuncture, herbal medicine, massage and other modalities - energy flow and whole-body interaction are the keys to diagnosing all physical disease. For example, the practitioner may ask to examine your tongue, feel your pulse to help determine energy flow, or ask many questions related to bowel habits and diet, even if these seem to have nothing to do with the primary complaint.
After the initial consultation and assessment, the needles are placed in very specific locations. Upon insertion, one may feel a momentary sharp or stinging sensation; however, many report they don't even feel the majority of the insertions. It is common to experience a deep ache for a short time in some of the points. The needles may then be gently manipulated and some practitioners may use heat or even electricity with the needles.
The depth to which the needles are inserted varies according to the treatment and the practitioner; however, needles should never be positioned deep enough to puncture organs (other than the skin). The needles are usually left in place for five to 20 minutes, usually no longer than 60 minutes, and then removed. Following a treatment, practitioners will usually reassesses the client and often give suggestions for home care. It is also typical to suggest supplemental Chinese herbs to enhance the achievement of energetic balance. Acute symptoms may require only two to four treatments; whereas for chronic cases, it is common to have as many as 12 or more treatments, usually over a course of eight to 10 weeks. Regular monthly visits may be suggested as preventive measures to decrease stress, improve energy or boost immunity.
Are there any side effects or indications where acupuncture should be avoided?
Those with bleeding disorders or who are taking blood thinners should check with their doctors before having acupuncture. The most common side effects are bleeding and bruising at the site, along with minor pain and soreness. It is recommended that a disinfectant such as alcohol be swabbed over the area prior to needle insertion to decrease the very small possibility of infection. Obviously, needles should be clean and never shared between clients. Rarely, a needle may break. The worst case scenario is a punctured organ.
However, serious complications are extremely rare when acupuncture is performed by a qualified, certified practitioner. A review of the international research literature revealed pneumothorax (a punctured lung) to be the only life-threatening complication to have occurred among tens of thousands of patients over nine separate trials. No post-acupuncture infections were reported in any of the studies.
Is there a governing body that oversees or credentials practitioners?
The practice of granting credentials to acupuncturists is in transition. Although most states require a license to practice acupuncture, the standards vary from state to state. If the practitioner is not a physician, most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). There is sharp division between medical doctors who use acupuncture, and non-M.D.'s who claim to be better trained in the philosophy and techniques of Oriental medicine. For more information about professional standards and licensing requirements for acupuncturists, contact the American Association of Acupuncture and Oriental Medicine at 1-866-455-7999 or www.aaaom.org.
A licensed acupuncturist (L.Ac.) holds a license in one or more states, whereas a person certified by the NCCAOM is called a diplomate of acupuncture (Dipl.Ac.). An oriental medicine doctor (O.M.D.) has obtained advanced training in acupuncture at a recognized school of oriental medicine, which generally requires a minimum of an associate's degree for admission and offer a three to four year program. These schools are accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM).
Each state independently regulates acupuncture licensure. Medical doctors are also legally eligible to perform acupuncture provided they have gone through the adequate training involving 200-300 hours of self-study, have practiced acupuncture for at least 2 years, passed a board examination, and performed at least 500 treatments. The current professional and licensing organization for M.D.'s who practice acupuncture is the American Academy of Medical Acupuncture in El Segundo, California, www.medicalacupuncture.org.
How does one find a practitioner?
If you are considering seeing an acupuncturist, you should discuss this therapy with your primary care physician or integrative medicine practitioner, if you have one. Because acupuncture is growing in popularity, your doctor may be aware of qualified practitioners in the area and offer certain recommendations for you depending on your conditions. This referral may also be required for insurance coverage, depending on your policy. Web search engines can often assist in finding local acupuncturists, and usually provide their credentials for your review if your physician doesn't have a referral.
Are there other alternative therapies that might work well in conjunction with acupuncture?
Acupuncture is often performed within the context of TCM, which typically offers dietary interventions, bodywork, and the taking of botanicals in combination with acupuncture treatments. Acupuncture is frequently used in conjunction with "cupping," an Asian technique designed to increase blood flow to a particular area of concern by using heated glass cups to create suction and promote blood flow to the surface of the skin. Acupuncture can be used effectively with other bodywork therapies including various forms of massage, chiropractic or osteopathic manipulation, as well as different movement therapies such as T'ai chi and Qi gong.
What is Dr. Weil's view regarding acupuncture?
Although there are certification courses offered to medical doctors to learn acupuncture, preferably, the practitioner will be trained in a TCM program to be maximally qualified. An understanding and background in TCM is important in achieving optimal results with acupuncture. Look for practitioners who have thorough knowledge and training in this modality of treatment and who specialize in TCM or acupuncture as their primary form of treatment.
Acupuncture is increasingly recognized by Western medicine as an effective alternative or adjunct to conventional treatments for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma as well as for the side effects of chemotherapy and nausea related to pregnancy. Dr. Weil often recommends acupuncture for other pain-related conditions, especially osteoarthritis. Acupuncture to alleviate acute sinusitis can be quite effective, as can acupuncture on the ear for quelling addictions. Acupuncture used with TCM can work well for addressing autoimmune conditions and infertility. Because acupuncture has so many positive effects on the body with minimal incidence of side effects, it is often considered in creating an integrative medicine treatment plan.
Contrary to popular Western belief, acupuncture is not just a system for using needles to alleviate pain. It is a complete medical protocol focused on correcting imbalances of energy in the body. From its inception in China more than 2,500 years ago, acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health. Performed by placing very fine needles into specific points, acupuncture modifies the flow of energy (qi or chi) through the body.
Acupuncture was popularized in the States during the early 70's after President Nixon opened relations with China. At the time, a New York Times reporter, James Reston, had an appendectomy in a Chinese hospital using acupuncture as a means to decrease his post-surgical pain.
What is acupuncture used for?
Because the goal of acupuncture is to promote and restore the balance of energy, which flows throughout the body, it can be used for a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson's disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being.
advertisement
Studies in the U.S. indicate that acupuncture can help relieve chronic low back pain, dental pain, migraine headaches, fibromyalgia and symptoms of osteoarthritis. It has been shown to assist in the treatment of emotional pain syndromes such as post-traumatic stress disorder, as well as controlling chemotherapy-induced nausea and vomiting. It has also demonstrated clinical success in achieving pregnancy when used in conjunction with in-vitro fertilization.
What should one expect on a visit to a practitioner of acupuncture?
Typically, the first visit involves a comprehensive health history assessment. Questions that are included may seem strange, but in Traditional Chinese Medicine (TCM) - which encompasses acupuncture, herbal medicine, massage and other modalities - energy flow and whole-body interaction are the keys to diagnosing all physical disease. For example, the practitioner may ask to examine your tongue, feel your pulse to help determine energy flow, or ask many questions related to bowel habits and diet, even if these seem to have nothing to do with the primary complaint.
After the initial consultation and assessment, the needles are placed in very specific locations. Upon insertion, one may feel a momentary sharp or stinging sensation; however, many report they don't even feel the majority of the insertions. It is common to experience a deep ache for a short time in some of the points. The needles may then be gently manipulated and some practitioners may use heat or even electricity with the needles.
The depth to which the needles are inserted varies according to the treatment and the practitioner; however, needles should never be positioned deep enough to puncture organs (other than the skin). The needles are usually left in place for five to 20 minutes, usually no longer than 60 minutes, and then removed. Following a treatment, practitioners will usually reassesses the client and often give suggestions for home care. It is also typical to suggest supplemental Chinese herbs to enhance the achievement of energetic balance. Acute symptoms may require only two to four treatments; whereas for chronic cases, it is common to have as many as 12 or more treatments, usually over a course of eight to 10 weeks. Regular monthly visits may be suggested as preventive measures to decrease stress, improve energy or boost immunity.
Are there any side effects or indications where acupuncture should be avoided?
Those with bleeding disorders or who are taking blood thinners should check with their doctors before having acupuncture. The most common side effects are bleeding and bruising at the site, along with minor pain and soreness. It is recommended that a disinfectant such as alcohol be swabbed over the area prior to needle insertion to decrease the very small possibility of infection. Obviously, needles should be clean and never shared between clients. Rarely, a needle may break. The worst case scenario is a punctured organ.
However, serious complications are extremely rare when acupuncture is performed by a qualified, certified practitioner. A review of the international research literature revealed pneumothorax (a punctured lung) to be the only life-threatening complication to have occurred among tens of thousands of patients over nine separate trials. No post-acupuncture infections were reported in any of the studies.
Is there a governing body that oversees or credentials practitioners?
The practice of granting credentials to acupuncturists is in transition. Although most states require a license to practice acupuncture, the standards vary from state to state. If the practitioner is not a physician, most states require completion of an exam conducted by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). There is sharp division between medical doctors who use acupuncture, and non-M.D.'s who claim to be better trained in the philosophy and techniques of Oriental medicine. For more information about professional standards and licensing requirements for acupuncturists, contact the American Association of Acupuncture and Oriental Medicine at 1-866-455-7999 or www.aaaom.org.
A licensed acupuncturist (L.Ac.) holds a license in one or more states, whereas a person certified by the NCCAOM is called a diplomate of acupuncture (Dipl.Ac.). An oriental medicine doctor (O.M.D.) has obtained advanced training in acupuncture at a recognized school of oriental medicine, which generally requires a minimum of an associate's degree for admission and offer a three to four year program. These schools are accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM).
Each state independently regulates acupuncture licensure. Medical doctors are also legally eligible to perform acupuncture provided they have gone through the adequate training involving 200-300 hours of self-study, have practiced acupuncture for at least 2 years, passed a board examination, and performed at least 500 treatments. The current professional and licensing organization for M.D.'s who practice acupuncture is the American Academy of Medical Acupuncture in El Segundo, California, www.medicalacupuncture.org.
How does one find a practitioner?
If you are considering seeing an acupuncturist, you should discuss this therapy with your primary care physician or integrative medicine practitioner, if you have one. Because acupuncture is growing in popularity, your doctor may be aware of qualified practitioners in the area and offer certain recommendations for you depending on your conditions. This referral may also be required for insurance coverage, depending on your policy. Web search engines can often assist in finding local acupuncturists, and usually provide their credentials for your review if your physician doesn't have a referral.
Are there other alternative therapies that might work well in conjunction with acupuncture?
Acupuncture is often performed within the context of TCM, which typically offers dietary interventions, bodywork, and the taking of botanicals in combination with acupuncture treatments. Acupuncture is frequently used in conjunction with "cupping," an Asian technique designed to increase blood flow to a particular area of concern by using heated glass cups to create suction and promote blood flow to the surface of the skin. Acupuncture can be used effectively with other bodywork therapies including various forms of massage, chiropractic or osteopathic manipulation, as well as different movement therapies such as T'ai chi and Qi gong.
What is Dr. Weil's view regarding acupuncture?
Although there are certification courses offered to medical doctors to learn acupuncture, preferably, the practitioner will be trained in a TCM program to be maximally qualified. An understanding and background in TCM is important in achieving optimal results with acupuncture. Look for practitioners who have thorough knowledge and training in this modality of treatment and who specialize in TCM or acupuncture as their primary form of treatment.
Acupuncture is increasingly recognized by Western medicine as an effective alternative or adjunct to conventional treatments for stroke rehabilitation, headache, menstrual cramps, joint conditions, low back pain, and asthma as well as for the side effects of chemotherapy and nausea related to pregnancy. Dr. Weil often recommends acupuncture for other pain-related conditions, especially osteoarthritis. Acupuncture to alleviate acute sinusitis can be quite effective, as can acupuncture on the ear for quelling addictions. Acupuncture used with TCM can work well for addressing autoimmune conditions and infertility. Because acupuncture has so many positive effects on the body with minimal incidence of side effects, it is often considered in creating an integrative medicine treatment plan.
Tuesday, 8 December 2009
THE MEDITERRANEAN DIET
* Not a diet in the classic sense.
* Stresses health benefits of diets high in olive oil, fish, nuts, fruit and vegetables.
* Associated with lower mortality rate and lower risk of cardiovascular disease.
The first thing to understand about the Mediterranean Diet is it is not a diet in the way we think of modern diets.
No one came up with the Mediterranean Diet. Instead, The Mediterranean Diet is a collection of observations regarding the health benefits from the dietary intake of people from the Mediterranean region. People from this region tend to have diets high in olive oil, fish, nuts, and fresh fruit and vegetables.
People who eat diets high in these foods tend to have a lower mortality rate and a lower risk of cardiovascular disease. To understand why you simply need to understand that the foods in question each possess unique health benefits.
The Diet Protocol
* The primary tenets of the diet include consuming plentiful amounts of fish, olive oil, legumes, unrefined cereals, fruits and vegetables.
* Dieters are also encouraged to eat modest amounts of dairy products and wine, and sparing amounts of meat and meat products to match that of the Mediterranean inhabitants.
* Fat represents about 25-35% of all calories, with the majority of the fat coming by way of the healthier monounsaturated fat.
* High dietary fiber intake is another key aspect of the diet.
Strengths:
Many of the foods in the Mediterranean Diet, such as extra virgin olive oil, have unique properties that promote health and weight maintenance. As a "way to eat" the Mediterranean Diet supports excellent food choices that individually lend themselves out to weight loss and good cardiovascular health.
Weaknesses:
The primary weakness of the Mediterranean Diet is adherence. Because the Mediterranean Diet is not a system per se, it does not deal with the practical and biological (that's correct, biological) issues to adhering to the diet, particularly for weight loss.
The Problem of Binge Eating
The Mediterranean Diet does not adequately address the biological causes of binge eating. A key component of the LookCut Approach is to understand that binging is induced by rich foods. When food gets beyond a certain density of energy (meaning packing a lot of energy in a small volume of food) it turns off the bodies hormonal signals for fullness and satiety. This is a biological response to food. Unless you understand this and have a method for dealing with it, you will ALWAYS be prone to periodic binging. Thus, as a way to eat, The Mediterranean Diet lacks any understanding or method for dealing with this very real problem.
Does it work for Weight Loss?
The foods in the Mediterranean Diet are excellent choices for any weight loss regimen. On the Mediterranean Diet you will definitely lose weight over time. The real issue, as previously mentioned, is the problem of adherence.
* Stresses health benefits of diets high in olive oil, fish, nuts, fruit and vegetables.
* Associated with lower mortality rate and lower risk of cardiovascular disease.
The first thing to understand about the Mediterranean Diet is it is not a diet in the way we think of modern diets.
No one came up with the Mediterranean Diet. Instead, The Mediterranean Diet is a collection of observations regarding the health benefits from the dietary intake of people from the Mediterranean region. People from this region tend to have diets high in olive oil, fish, nuts, and fresh fruit and vegetables.
People who eat diets high in these foods tend to have a lower mortality rate and a lower risk of cardiovascular disease. To understand why you simply need to understand that the foods in question each possess unique health benefits.
The Diet Protocol
* The primary tenets of the diet include consuming plentiful amounts of fish, olive oil, legumes, unrefined cereals, fruits and vegetables.
* Dieters are also encouraged to eat modest amounts of dairy products and wine, and sparing amounts of meat and meat products to match that of the Mediterranean inhabitants.
* Fat represents about 25-35% of all calories, with the majority of the fat coming by way of the healthier monounsaturated fat.
* High dietary fiber intake is another key aspect of the diet.
Strengths:
Many of the foods in the Mediterranean Diet, such as extra virgin olive oil, have unique properties that promote health and weight maintenance. As a "way to eat" the Mediterranean Diet supports excellent food choices that individually lend themselves out to weight loss and good cardiovascular health.
Weaknesses:
The primary weakness of the Mediterranean Diet is adherence. Because the Mediterranean Diet is not a system per se, it does not deal with the practical and biological (that's correct, biological) issues to adhering to the diet, particularly for weight loss.
The Problem of Binge Eating
The Mediterranean Diet does not adequately address the biological causes of binge eating. A key component of the LookCut Approach is to understand that binging is induced by rich foods. When food gets beyond a certain density of energy (meaning packing a lot of energy in a small volume of food) it turns off the bodies hormonal signals for fullness and satiety. This is a biological response to food. Unless you understand this and have a method for dealing with it, you will ALWAYS be prone to periodic binging. Thus, as a way to eat, The Mediterranean Diet lacks any understanding or method for dealing with this very real problem.
Does it work for Weight Loss?
The foods in the Mediterranean Diet are excellent choices for any weight loss regimen. On the Mediterranean Diet you will definitely lose weight over time. The real issue, as previously mentioned, is the problem of adherence.
Thursday, 26 November 2009
Best Protein Shakes
Protein shakes are an extremely popular adjunct to a weight loss program. In general, the human body requires up to 63 grams of protein each day. And a protein shake can be a great way to get enough protein as well as replace high calorie meals for weight loss. However, it is important that your meal replacement protein shake offers a proper balance of calories from protein, carbohydrates, dietary fiber, and all the essential vitamins and minerals your body requires.
But with the high number of protein shakes available, it may be difficult for the average consumer to choose the right product. After reviewing hundreds of products, my panel of weight loss experts and I successfully identified a number of meal replacement protein shakes we found effective and beneficial for weight loss. We took into consideration crucial factors, such as: weight-loss potential, safety, ingredient quality, taste, mixability, calories per serving, cost and customer feedback. With the information below, you’ll be able to zone in on those that make sense for you.
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
With reliable information you can trust, you’ll be able to zone in on those that make sense for you. And steer clear of those that are ineffective, inadequate or contain downright undesirable ingredients
But with the high number of protein shakes available, it may be difficult for the average consumer to choose the right product. After reviewing hundreds of products, my panel of weight loss experts and I successfully identified a number of meal replacement protein shakes we found effective and beneficial for weight loss. We took into consideration crucial factors, such as: weight-loss potential, safety, ingredient quality, taste, mixability, calories per serving, cost and customer feedback. With the information below, you’ll be able to zone in on those that make sense for you.
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
With reliable information you can trust, you’ll be able to zone in on those that make sense for you. And steer clear of those that are ineffective, inadequate or contain downright undesirable ingredients
Best Nutrition Vitamins
You're probably wondering why we're reviewing Nutrition Vitamins on a website devoted to weight loss. Well, actually, the right nutrition vitamins can play a huge role in how quickly you can lose weight and how successful your dieting experience will be. You see, when you cut back on your food intake and your calories, you also cut back on important nutrients that your body absolutely must have to function properly. If your body doesn't get what it needs, it will make you feel hungrier and literally force you to eat more until it gets enough nutrition – and there goes your diet!
My name is Carmen, and I'm the Nutrition Vitamin guru here at WeightLossGuide.com. Now that I've emphasized how important it is to take a nutrition vitamin while losing weight, you're probably wondering how you're ever going to choose the right one. Some of them are quite outstanding, but many others lack critical elements or just go through your body without even being absorbed.
Fortunately, my research team and I have scoured the market for the best and the most popular nutrition vitamins available. Each one has been carefully evaluated according to the following criteria:
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
Luckily, from this sea of confusion, we found one Nutrition Vitamin that's a real gem. It not only met our criteria, but far surpassed our expectations! It is the safest, most effective, most complete Nutrition Vitamin we've found, and it's the perfect accompaniment to any diet pill, appetite suppressant or weight loss plan. Look below to see which one it is!
My name is Carmen, and I'm the Nutrition Vitamin guru here at WeightLossGuide.com. Now that I've emphasized how important it is to take a nutrition vitamin while losing weight, you're probably wondering how you're ever going to choose the right one. Some of them are quite outstanding, but many others lack critical elements or just go through your body without even being absorbed.
Fortunately, my research team and I have scoured the market for the best and the most popular nutrition vitamins available. Each one has been carefully evaluated according to the following criteria:
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
Luckily, from this sea of confusion, we found one Nutrition Vitamin that's a real gem. It not only met our criteria, but far surpassed our expectations! It is the safest, most effective, most complete Nutrition Vitamin we've found, and it's the perfect accompaniment to any diet pill, appetite suppressant or weight loss plan. Look below to see which one it is!
Wednesday, 25 November 2009
Flaxseed Oil May Reduce Osteoporosis Risk
ScienceDaily (Nov. 25, 2009) — Animal studies suggest that adding flaxseed oil to the diet could reduce the risk of osteoporosis in post-menopausal women and women with diabetes, according to a report to be published in the International Journal of Food Safety, Nutrition and Public Health.
See Also:
Health & Medicine
* Diabetes
* Osteoporosis
* Women's Health
Plants & Animals
* Food
* Animals
* Endangered Animals
Reference
* Diabetic diet
* Hyperglycemia
* Menopause
* Glycemic index
Mer Harvi and colleagues at the National Research Center, in Cairo, Egypt, have studied the effect of diabetes on bone health and evaluated how flaxseed oil in the diet might delay the onset of osteoporosis. The researchers studied 70 female albino rats of which 30 had their ovaries removed (ovx) to simulate the post-menopausal state and experimental diabetes was present in one group of rodents.
The researchers then classified the rats as control, sham, diabetic, diabetic received flaxseed oil in the diet, ovx, ovx-diabetic and ovx-diabetic received flaxseed oil in the diet.
After two months, the team collected urine and blood samples from the rats and measured serum insulin-like growth factor 1 (IGF-1) and the bone-creating protein osteocalcin. They found that these two compounds were present at higher levels in the ovx and the diabetic ovx groups, but much lower in the non-ovx diabetic group. The concentrations of IGF-1 and osteocalcin could be raised to normal levels by adding flaxseed oil to the diet.
The team also found that the levels of deoxypyridinoline in the urine were raised in the diabetic group. Deoxypyridinoline is normally present in healthy bone and its presence in urine is a specific marker for bone resorption associated with osteoporosis. Levels of this marker compound fell when the rats were given flaxseed oil.
The team concludes that diabetes has a more pronounced effect on bone health than ovariectomy and so may suggest that diabetes in post-menopausal women may also be a greater risk factor for osteoporosis than the decline in sex hormones associated with the menopause. However, their results suggest that flaxseed oil has a beneficial effect on bone mineral density and reduces markers associated with osteoporosis, suggesting that this dietary supplement could be beneficial to women with diabetes in reducing their risk of osteoporosis.
The team explains that the presence of so-called "n-3 fatty acids" in flaxseed oil may play a role in protecting the processes of matrix formation and bone mineralization, which are apparently compromised by diabetes and the menopause. "We recommend further investigations using animals and humans to confirm the effect of using dietary flaxseed oil to improve bone health and to prevent osteoporosis," Harvi and colleagues conclude.
See Also:
Health & Medicine
* Diabetes
* Osteoporosis
* Women's Health
Plants & Animals
* Food
* Animals
* Endangered Animals
Reference
* Diabetic diet
* Hyperglycemia
* Menopause
* Glycemic index
Mer Harvi and colleagues at the National Research Center, in Cairo, Egypt, have studied the effect of diabetes on bone health and evaluated how flaxseed oil in the diet might delay the onset of osteoporosis. The researchers studied 70 female albino rats of which 30 had their ovaries removed (ovx) to simulate the post-menopausal state and experimental diabetes was present in one group of rodents.
The researchers then classified the rats as control, sham, diabetic, diabetic received flaxseed oil in the diet, ovx, ovx-diabetic and ovx-diabetic received flaxseed oil in the diet.
After two months, the team collected urine and blood samples from the rats and measured serum insulin-like growth factor 1 (IGF-1) and the bone-creating protein osteocalcin. They found that these two compounds were present at higher levels in the ovx and the diabetic ovx groups, but much lower in the non-ovx diabetic group. The concentrations of IGF-1 and osteocalcin could be raised to normal levels by adding flaxseed oil to the diet.
The team also found that the levels of deoxypyridinoline in the urine were raised in the diabetic group. Deoxypyridinoline is normally present in healthy bone and its presence in urine is a specific marker for bone resorption associated with osteoporosis. Levels of this marker compound fell when the rats were given flaxseed oil.
The team concludes that diabetes has a more pronounced effect on bone health than ovariectomy and so may suggest that diabetes in post-menopausal women may also be a greater risk factor for osteoporosis than the decline in sex hormones associated with the menopause. However, their results suggest that flaxseed oil has a beneficial effect on bone mineral density and reduces markers associated with osteoporosis, suggesting that this dietary supplement could be beneficial to women with diabetes in reducing their risk of osteoporosis.
The team explains that the presence of so-called "n-3 fatty acids" in flaxseed oil may play a role in protecting the processes of matrix formation and bone mineralization, which are apparently compromised by diabetes and the menopause. "We recommend further investigations using animals and humans to confirm the effect of using dietary flaxseed oil to improve bone health and to prevent osteoporosis," Harvi and colleagues conclude.
Tuesday, 24 November 2009
The Truth About Weight Loss and Weight Loss Programs
Millions of people try to lose weight every year.
Some opt fot the harsh speedy techniques.While Others
look to change bad habits. Here at SkinnyASAP you will
find that our purpose is
to be an objective voice in
defeating the battle of the bulge.
We tell it the way we see it. If we think a weight loss
program doesn't measure up, that is how we report it
regardless how slick the companies marketing and
celebritiy endorsements are.
Diet Plans are a dime a dozen.
All you need to do is go to a bookstore and you will
literally find
thousands of books in the diet section
that all promise to help you lose weight. The problem
is that weight loss is not that complex.
Weight Loss is not an easy task. Likewise, it does not have to be impossible or treachorous either.
We have reviewed over 2000 leading weight loss pills to make your job easier. We also have lots of
Healthy Recipes to make the journey that much more enjoyable and tasty.
We are huge proponents of
Healthy Weight Loss.
What we mean by that statement is that we have discovered that many weight loss programs are
actually harmful to your health. If you focus on our advice you will hear us say over and over
again, that you need to get your body in motion to increase your metabolism, change your diet
and focus on good solid nutrition. Weight Loss Information is everywhere you look online.
However, the question we ask is how much of it is actually beneficial and will help you should
those unwwanted pounds. Our Weight Loss Tips are simple yet effective.
For example, were you aware that MonoSodium Glutamate (MSG) which the authorities claim is a preservative is
actually an excitotoxin which means that it tricks the brain into thinking you are hungry.
We do a lot of research on health and nutrition and nothing makes us angrier than the food industry intentionally,
producing food that causes you and I not only to be addicted to it, but makes us fat!
They do this by adding MSG to just about everything we eat! The challenge is finding foods that do
not have MSG in them. Several members of SkinnyASAP have actually lost over 20+ pounds in a relatively short
period of time by simply eliminating MSG from their diets completely.
That is the type of common sense aadvice that we endorse here at SkinnyASAP.
If you want to know how to lose weight fast you will definitely find answers here at SkinnyASAP.com.
While there are various kinds and combinations of weight loss programs to choose from, the most effective diet plans are the combination of a healthy diet and exercise.
Although, there are some myths we should be suspicious of following:
Believing that eating a little less and going on a diet will get the results you seek.
If it sounds too good to be true it probably is. You did not pack on those extra pounds overnight.
Don't expect a miracle pill to be the answer.
Dieters should not be focused on the pounds but on what is actually lost. Losing water and muscle weight is not
desirable.
During the dark age of dieting, people assumed that all they needed to do to get rid of excess weight was to eat
less. Focus on some of the suggestions in our healthy weight loss and healthy diets section and you will be on
the right track. Fast Weight Loss can be a surefire sign on future health problems.
You can lose weight quickly if you focus on the basics which are increasing your metabolism, exercise and good
nutrition. Starvation diets simply do not work. They usually can accomplish a desired objective for the short term
but are known for creating a yo-yo effect where the weight gain returns faster and furious.
Attempting 100% perfection on your nutrition program all the time is a sure fire recipe for failure.
If you have a strict time frame for fat loss, then this is okay, but for most folks, it's a disaster that's just waiting to
happen. Nutrition for weight loss doesn't mean starvation or deprivation but moderation. We don't have to give up
the foods we love and enjoy. It's okay to include modest amounts of treats in our nutrition plan.
The important hting to remember is that Weight Loss Supplements are only one part of the equation.
If you think that you will shed all of those unwanted pounds by simply ingesting a pill you will be sorely
disappointed.
However, if you are looking for a supplement to aid in the losing excess belly fat and you simultaneously
engage in excercise, cleansing and good nutrition you have solid science to assist you in reaching your weight
loss goals.
Some opt fot the harsh speedy techniques.While Others
look to change bad habits. Here at SkinnyASAP you will
find that our purpose is
to be an objective voice in
defeating the battle of the bulge.
We tell it the way we see it. If we think a weight loss
program doesn't measure up, that is how we report it
regardless how slick the companies marketing and
celebritiy endorsements are.
Diet Plans are a dime a dozen.
All you need to do is go to a bookstore and you will
literally find
thousands of books in the diet section
that all promise to help you lose weight. The problem
is that weight loss is not that complex.
Weight Loss is not an easy task. Likewise, it does not have to be impossible or treachorous either.
We have reviewed over 2000 leading weight loss pills to make your job easier. We also have lots of
Healthy Recipes to make the journey that much more enjoyable and tasty.
We are huge proponents of
Healthy Weight Loss.
What we mean by that statement is that we have discovered that many weight loss programs are
actually harmful to your health. If you focus on our advice you will hear us say over and over
again, that you need to get your body in motion to increase your metabolism, change your diet
and focus on good solid nutrition. Weight Loss Information is everywhere you look online.
However, the question we ask is how much of it is actually beneficial and will help you should
those unwwanted pounds. Our Weight Loss Tips are simple yet effective.
For example, were you aware that MonoSodium Glutamate (MSG) which the authorities claim is a preservative is
actually an excitotoxin which means that it tricks the brain into thinking you are hungry.
We do a lot of research on health and nutrition and nothing makes us angrier than the food industry intentionally,
producing food that causes you and I not only to be addicted to it, but makes us fat!
They do this by adding MSG to just about everything we eat! The challenge is finding foods that do
not have MSG in them. Several members of SkinnyASAP have actually lost over 20+ pounds in a relatively short
period of time by simply eliminating MSG from their diets completely.
That is the type of common sense aadvice that we endorse here at SkinnyASAP.
If you want to know how to lose weight fast you will definitely find answers here at SkinnyASAP.com.
While there are various kinds and combinations of weight loss programs to choose from, the most effective diet plans are the combination of a healthy diet and exercise.
Although, there are some myths we should be suspicious of following:
Believing that eating a little less and going on a diet will get the results you seek.
If it sounds too good to be true it probably is. You did not pack on those extra pounds overnight.
Don't expect a miracle pill to be the answer.
Dieters should not be focused on the pounds but on what is actually lost. Losing water and muscle weight is not
desirable.
During the dark age of dieting, people assumed that all they needed to do to get rid of excess weight was to eat
less. Focus on some of the suggestions in our healthy weight loss and healthy diets section and you will be on
the right track. Fast Weight Loss can be a surefire sign on future health problems.
You can lose weight quickly if you focus on the basics which are increasing your metabolism, exercise and good
nutrition. Starvation diets simply do not work. They usually can accomplish a desired objective for the short term
but are known for creating a yo-yo effect where the weight gain returns faster and furious.
Attempting 100% perfection on your nutrition program all the time is a sure fire recipe for failure.
If you have a strict time frame for fat loss, then this is okay, but for most folks, it's a disaster that's just waiting to
happen. Nutrition for weight loss doesn't mean starvation or deprivation but moderation. We don't have to give up
the foods we love and enjoy. It's okay to include modest amounts of treats in our nutrition plan.
The important hting to remember is that Weight Loss Supplements are only one part of the equation.
If you think that you will shed all of those unwanted pounds by simply ingesting a pill you will be sorely
disappointed.
However, if you are looking for a supplement to aid in the losing excess belly fat and you simultaneously
engage in excercise, cleansing and good nutrition you have solid science to assist you in reaching your weight
loss goals.
Tuesday, 17 November 2009
Night Eating and Weight Loss
Do you consume 50% or more of your food after 6pm? Do you also struggle with stress and weight loss?
Night Eating Syndrome (NES) is a pattern of eating behavior that is quite common for people with demanding work who struggle with weight. It may surprise you to know that NES is actually a field of study. There is quite a bit of research on this pattern of eating and its effects. Fortunately, there are a few easy adjustments you can make that will substantially help the problem.
NES is typically characterized by a lack of hunger in the morning, difficulty sleeping, and frequent high stress during the day and consuming a disproportionately large number of calories in the evening.
The effects of NES are difficulty with weight loss, depression, reduced daytime hunger, strong nighttime cravings for carbs and even low self-esteem.
In short, NES is a distinct pattern you get into that makes weight loss very difficult. In fact, it is not uncommon for people seeking weight loss to have NES as the underlying reason for weight gain.
Recently we reported on the relationship between stress and carbs in the evening. Intake of carbs during the evening promotes increased serotonin, which serves acts as an opiate. Frequent evening binging on carbs is a component of NES, but in order to adequately address the problem we have to expand our scope beyond what happens in the evening to really address your entire day.
You can break the pattern of night eating syndrome and you can do it quite easily if you will commit to a 2-day period of specific actions.
Breaking Night Eating Syndrome
NES is a weight gain pattern. The trick in breaking it is to get into a weight loss pattern. Here is the protocol.
Day 1:
Our goal is for you to wake up hungry the following day. Hunger is tied to your waking fasting glucose. To do this, we have to knock out carb consumption in the evening.
At 3pm take 1-2 large scoops of Whey Concentrate with a liquid fat.
I suggest our Lean Complex with Eicosoid70 because we've jiggered the amino ratios in Lean Complex to promote dopamine so it nukes hunger and it uses WPC80 (80% Whey). If you don't use ours, whatever you do, don't go for a cheap brand. They tend to use WPC30 (30% Whey) in the cheap brands.
At 6p repeat this.
For dinner, eat a 5-ounce portion of turkey with a salad - NO OTHER CARBS!
If you get the munchies beyond dinner repeat the Lean Complex Eicosoid70 pattern instead of carbs. The fats will help you sleep and keep your blood sugar low.
Our goal is for you to wake up hungry, so don't overeat at night.
Day 2:
You should wake up hungry. The following morning eat a huge breakfast. Eat 1 cup of oatmeal with honey, 2 whole eggs and 3 egg whites and 1 piece of whole grain and 1/2 cup cottage cheese.
It's essential that you eat a huge breakfast. We need to get you full at breakfast. This will carry you the rest of the day and greatly influence your evening meal.
Repeat the routine at 3pm of whey concentrate and repeat the dinner routine and breakfast the following morning.
If you follow this exactly, what you will do is put your body in a pattern of waking up hungry. This is the key.
Continue to eat a larger breakfast and use whey concentrate with liquid fat in the afternoon. Avoid sugary carbs at night. Following this routine, you will weight loss will kick in, primarily because you are not eating most of your calories at night
Night Eating Syndrome (NES) is a pattern of eating behavior that is quite common for people with demanding work who struggle with weight. It may surprise you to know that NES is actually a field of study. There is quite a bit of research on this pattern of eating and its effects. Fortunately, there are a few easy adjustments you can make that will substantially help the problem.
NES is typically characterized by a lack of hunger in the morning, difficulty sleeping, and frequent high stress during the day and consuming a disproportionately large number of calories in the evening.
The effects of NES are difficulty with weight loss, depression, reduced daytime hunger, strong nighttime cravings for carbs and even low self-esteem.
In short, NES is a distinct pattern you get into that makes weight loss very difficult. In fact, it is not uncommon for people seeking weight loss to have NES as the underlying reason for weight gain.
Recently we reported on the relationship between stress and carbs in the evening. Intake of carbs during the evening promotes increased serotonin, which serves acts as an opiate. Frequent evening binging on carbs is a component of NES, but in order to adequately address the problem we have to expand our scope beyond what happens in the evening to really address your entire day.
You can break the pattern of night eating syndrome and you can do it quite easily if you will commit to a 2-day period of specific actions.
Breaking Night Eating Syndrome
NES is a weight gain pattern. The trick in breaking it is to get into a weight loss pattern. Here is the protocol.
Day 1:
Our goal is for you to wake up hungry the following day. Hunger is tied to your waking fasting glucose. To do this, we have to knock out carb consumption in the evening.
At 3pm take 1-2 large scoops of Whey Concentrate with a liquid fat.
I suggest our Lean Complex with Eicosoid70 because we've jiggered the amino ratios in Lean Complex to promote dopamine so it nukes hunger and it uses WPC80 (80% Whey). If you don't use ours, whatever you do, don't go for a cheap brand. They tend to use WPC30 (30% Whey) in the cheap brands.
At 6p repeat this.
For dinner, eat a 5-ounce portion of turkey with a salad - NO OTHER CARBS!
If you get the munchies beyond dinner repeat the Lean Complex Eicosoid70 pattern instead of carbs. The fats will help you sleep and keep your blood sugar low.
Our goal is for you to wake up hungry, so don't overeat at night.
Day 2:
You should wake up hungry. The following morning eat a huge breakfast. Eat 1 cup of oatmeal with honey, 2 whole eggs and 3 egg whites and 1 piece of whole grain and 1/2 cup cottage cheese.
It's essential that you eat a huge breakfast. We need to get you full at breakfast. This will carry you the rest of the day and greatly influence your evening meal.
Repeat the routine at 3pm of whey concentrate and repeat the dinner routine and breakfast the following morning.
If you follow this exactly, what you will do is put your body in a pattern of waking up hungry. This is the key.
Continue to eat a larger breakfast and use whey concentrate with liquid fat in the afternoon. Avoid sugary carbs at night. Following this routine, you will weight loss will kick in, primarily because you are not eating most of your calories at night
Resistance Training and Spot Reduction of fat
If someone tells you there is no such thing as spot reduction of fat, you can tell him or her evidence is not conclusive one way or another. A new study from the University of Connecticut murk’s up the issue a bit further.
The study examined under the skin fat measurements in 104 subjects (half men, half women) utilizing resistance training on one arm.
The results varied by gender and how fat was measured.
When measuring subcutaneous fat by skin fold, the men showed a clear decrease in fat on the resistance trained arm, the women also showed a decrease, but not as significant.
When measured by MRI, there was a generalized loss of fat, but not spot reduction.
The results of the study were in general inconclusive one way or another. Further study will hopefully narrow down the issue.
What the study does show from skin fold measurements is that resistance training gives you skin tightness, either from fat loss or increased muscle volume.
The study examined under the skin fat measurements in 104 subjects (half men, half women) utilizing resistance training on one arm.
The results varied by gender and how fat was measured.
When measuring subcutaneous fat by skin fold, the men showed a clear decrease in fat on the resistance trained arm, the women also showed a decrease, but not as significant.
When measured by MRI, there was a generalized loss of fat, but not spot reduction.
The results of the study were in general inconclusive one way or another. Further study will hopefully narrow down the issue.
What the study does show from skin fold measurements is that resistance training gives you skin tightness, either from fat loss or increased muscle volume.
Tuesday, 10 November 2009
How To Lose 50 Pounds Fast
To lose 50 pounds is never an easy thing to do. But people have done it before you, so it’s entirely within your power. I say this only to be straight with you: it’s not going to be easy for you, but you can succeed if you set your mind to it. I can only suggest a way in which you can do it.
To lose 50 pounds fast, you need a diet which will provide a fast and continuous weight loss. Fast because you want to get thin as soon as possible, continuous because it takes time to lose 50 pounds. To do so, you need a diet which will work in the long term and not just in the short term. That’s why you need to be extra careful when choosing a diet to follow, since most diets will only work short term and not long.
To lose 50 lbs as fast as possible, I recommend a diet called Fat Loss 4 Idiots. Why do I make this recommendation? Because this diet provides a fast and continuous weight loss, just as we decided you need in order to achieve your goal.
How does this diet work? Fat Loss 4 Idiots is an online diet, which means that you download it to your computer. You get an ebook with diet tips and guidelines for you to follow, and a unique menu generating software through which you get a personal menu which is based on foods selected by you. The reason it’s called Fat Loss 4 Idiots is that you just need to stick to the menu (which has 4 meals each day) in order to succeed. It’s so simple an idiot can do it.
Fat Loss 4 Idiots is based on the Calorie Shifting diet method. This is a scientific method by which you maintain a high metabolic rate by eating different types of calories throughout the day. That way your metabolism remains running high, unlike many other diets which cause the metabolism to slow down.
How much can you lose with this diet? The diet says you can lose 9 pounds every 11 days. I say that even if your lose 6-7 pounds in that time frame, you should be very happy. According to this weight loss rate, you can expect to lose 50 pounds in as little as 4 months which is very impressive.
I hope I’ve given you something to consider when you ask yourself how to lose 50 pounds fast. I wish you the best of luck.
To lose 50 pounds fast, you need a diet which will provide a fast and continuous weight loss. Fast because you want to get thin as soon as possible, continuous because it takes time to lose 50 pounds. To do so, you need a diet which will work in the long term and not just in the short term. That’s why you need to be extra careful when choosing a diet to follow, since most diets will only work short term and not long.
To lose 50 lbs as fast as possible, I recommend a diet called Fat Loss 4 Idiots. Why do I make this recommendation? Because this diet provides a fast and continuous weight loss, just as we decided you need in order to achieve your goal.
How does this diet work? Fat Loss 4 Idiots is an online diet, which means that you download it to your computer. You get an ebook with diet tips and guidelines for you to follow, and a unique menu generating software through which you get a personal menu which is based on foods selected by you. The reason it’s called Fat Loss 4 Idiots is that you just need to stick to the menu (which has 4 meals each day) in order to succeed. It’s so simple an idiot can do it.
Fat Loss 4 Idiots is based on the Calorie Shifting diet method. This is a scientific method by which you maintain a high metabolic rate by eating different types of calories throughout the day. That way your metabolism remains running high, unlike many other diets which cause the metabolism to slow down.
How much can you lose with this diet? The diet says you can lose 9 pounds every 11 days. I say that even if your lose 6-7 pounds in that time frame, you should be very happy. According to this weight loss rate, you can expect to lose 50 pounds in as little as 4 months which is very impressive.
I hope I’ve given you something to consider when you ask yourself how to lose 50 pounds fast. I wish you the best of luck.
10 Tips For Faster Weight Loss
Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
10 Tips For Faster Weight Loss
Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
Sunday, 8 November 2009
How to Lose Weight Fast
Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.
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Steps
1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
* Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .
* Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
* Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!
6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
* Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.[3]
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
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Steps
1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
* Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .
* Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
* Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!
6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
* Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.[3]
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
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