Losing Weight isn't a Mysterious Procoss

Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.
Rules of Weight Loss
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.

Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.
Example:Mary's BMR is 1400 calories and she burns 900 calories in daily activity. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. But it's also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes. Try these ideas:
Instead of.... Do this...
Having an afternoon Coke Drink a glass of water. (calories saved: 97)
Eating an Egg McMuffin Eat a small whole wheat bagel +1 TSP peanut butter (calories saved: 185)
Using your break eat a snack Walk a flight of stairs for 10 min (cal burned: 100)
Hitting the snooze button Get up 10 min early, go for a brisk walk
(calories burned: 100)
Watching television after work Do 10 min yoga (calories burned: 50)
Total Calories Saved: 532 (based on a 140-lb person)

Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you're on your way to better health.

100 Simple Ways to Lose Weight

Take these Small Steps Today!

1. Walk to work.
2. Use fat-free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat and poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take a family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early and walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy and you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100 percent fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low-fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side".
88. Don't take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.

Top 10 Mistakes Dieters Make

1. Eat too little or infrequently. Keep moods and energy up, hunger satisfied, and metabolism in high gear by eating three meals and two to three snacks a day. Don't skip breakfast!
2. Eliminate all fruits. Extremely low-carb diets that forbid fruit are punishing and invite cheating. Stay on track with moderate portions of fiber- and nutrient-rich strawberries, raspberries, blackberries, kiwi, grapefruit, or peaches.
3. Eliminate fats. Several studies at Harvard and elsewhere prove that low-fat diets result in weight gain. To lose weight, you need to increase your consumption of good fats (monounsaturated or polyunsaturated fats).
4. Get snacks out of your kitchen. Snacking helps with weight loss. Make sure you replace commercial baked goods, candy, chips, crackers, cookies, and pretzels with healthy snacks such as hard-boiled eggs, cheese, celery, nuts, sugar-free gum, homemade "slow-carb" bars and muffins, protein shakes, cucumbers, yogurt, and sugar-free JELL-O.
5. Splurge away from home. Your healthy eating program is a way of life. Try to stick to your new behaviors and habits everywhere you eat--at restaurants, friends' homes, and while traveling.
6. Consume lots of artificially sweetened foods and beverages. Artificial sweeteners trigger cravings for additional sweets in some people. Others gain "false fat" or bloating caused by the body's inability to digest sugar substitutes.
7. Count calories. Hormone (insulin) levels, not calories, are what determine your metabolism -- the rate at which you burn fat. Eat balanced meals to keep your insulin levels steady and your metabolism working efficiently.
8. Eat lots of commercial low-carb products. Many companies have jumped on the "low-carb" bandwagon with high-calorie, low-nutrition snack foods that will not help you change your eating habits or lose weight.
9. Adopt a rigorous exercise routine. Exercise is important, but daily activity that you enjoy and can sustain over a lifetime is more important than killer workouts that are hard to stick with. The name of the weight-loss game is adopting habits that become second nature.
10. Load up on protein, eliminate carbs. Protein-loading has serious health risks, and few people can stay on radical high protein, low-carb diets long term. Switch to a balanced diet that features healthy amounts of protein balanced with lots of high-quality "slow carbs" -- carbohydrates that convert slowly into blood sugar.

Burn Extra Calories: The 10 Simple Steps

1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, you can perform modified push-ups on Monday, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunches for abs and close-grip modified push-ups (hands 3-inches apart) for your triceps. All in 10 minutes! Just take a quick breather when you need it.
2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.
3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).
4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally (see the video below!). You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you perform this a few times per week.
5. For about $15, you can invest in a pedometer. It's a small device you can carry that records the amount of miles you walk per day. Each week simply try to add just a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories. You can get a great on in this
6. Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that new commercial do you?
7. How about performing one exercise movement per day for 7 to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.
8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.
9. Double-up the stairs. Every time you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt.
10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

10 Ways to Break an Exercise Plateau

1. Get a workout partner. Find someone who has similar goals and try to work out with this person at least twice per week. If you know you have to meet someone at a specific time, you're bound to be accountable.
2. Hire a personal trainer. For five to 10 sessions, hire a personal trainer and make sure he/she trains you once or twice per week. You'll get the benefit of a structured workout program, as well as someone to monitor your progress and motivate you to achieve a more fit body. If you can't afford it, convince a friend to join you and pay for joint sessions with the trainer -- this will lower the price tag.
3. Plan a vacation to a warm climate. Like a destination where you can have fun and snorkel, swim, bike ride or go hiking.. Also, write down a few goals related to what you want your body fat, scale weight and measurements to be when you go on the trip. Planning for your vacation will be a constant source of motivation.
4. Join a club. There are many runners and walkers clubs, charity walk events, etc. Find one that appeals to you. The camaraderie and scheduled activities will be something you look forward to.
5. Exercise 10 minutes daily. 10 continuous minutes of exercise each day Monday thru Friday. The exercises are purely calisthenics, so all you need is your own body. For example, on Monday, perform a set of bent knee pushups followed by a set of abdominal crunches. There's no waiting between sets; you simply perform one exercise followed by the other for 10 consecutive minutes (make sure you warm up briefly before starting). On Tuesday, perform lunges and curls with dumbbells or cans. Wednesday, jump rope or walk briskly for 10 minutes. Thursday, repeat Monday's routine. Friday, perform all the exercises from Monday thru Thursday in succession.
6. Work out in the morning. If you can manage three morning workouts per week you'll accomplish several things. You'll stimulate your metabolism for the rest of the day, decrease your appetite and, most importantly, start your day with success.
7. Consider getting some equipment for your home. You don't need a fully operational gym -- just some dumbbells, a jump rope and maybe a workout tape for when you can't get to the gym. Remember, we're looking for every opportunity to keep you on the right track.
8. Scale back on workouts. If you find yourself slipping into an exercise funk, cut back on your workout time. For example, if you've been consistently exercising for an hour three to four days per week, cut back to 20-25 minutes and less days. This simple technique will keep you consistent and won't be mentally intimidating.
9. Plan your meals for the week. Try to cook healthy foods in advance. This sets the stage for nutritional success and is a deterrent to the "I'll just pick up a burger and fries" mentality. Allowing yourself some liberties on the weekends - but planning your meals for the week - will further guarantee success without suffering.
10. Pick one activity you want to get good at and focus on it. Something like improving your time on the treadmill, making your abs stronger, improving flexibility, being able to use heavier dumbbells. One goal can sometimes keep us focused and motivated.

Three foods to fight cancer

The three foods to add to your diet that could help lower your risk for breast cancer.

Cabbage: The American Association for Cancer Research presented a study at a 2005 meeting that found women who ate cabbage four or more times per week were 74 percent less likely to develop breast cancer. Additional studies found that cabbage may also protect against lung, stomach and colon cancers.
The secret ingredient seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eradicate cancerous substances. You can substitute other cruciferous vegetables like kale, turnip greens, cauliflower, broccoli or Brussels sprouts, if you don't like cabbage.

Vitamin D: A report presented at a recent meeting of the American Association for Cancer Research showed a connection between increased vitamin D intake and reduced breast cancer risk. The study found vitamin D to lower the risk of developing breast cancer by nearly 50 percent.
You can get vitamin D is from a nice glass of milk; however, high concentrations of vitamin D are also found in some seafood, like cod, shrimp and Chinook salmon. Eggs and sunshine are also great sources of the D.

Tea: Tea contains flavonoids known for their antioxidant effects. One recent study, analyzing the lifestyle habits of nearly 3,000 people, found a link between consuming flavonoids and reducing the risk of breast cancer.
Postmenopausal women consuming the most flavonoids were 46 percent less likely to develop breast cancer than those who got the least.

Intermediate Total Body Strength

The intermediate total body workout targets all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders and arms.

You should be familiar with strength-training exercises and have been lifting weights consistently for at least 4 to 8 weeks.

Equipment Needed
Various weighted dumbbells, an exercise ball and a step or bench.

How To

• Begin with a 5- to- 10-minute warm-up of light cardio (walking in place, etc.)
• Perform two sets of 12 reps of each exercise with 20 to 30 seconds of rest between sets
• Choose a weight you can only lift for 12 reps — the last rep should be difficult, but not impossible
• To progress, add 1 to 2 reps each week (up to 16 reps); add sets and/or increase weight each week by about 5 to 10%.
• Perform this workout 2 to 3 times a week, with at least one day of rest between workouts
• For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Five Steps to Avoid Overeating

Food should bring pleasure and satisfaction, but eating in excess often also brings unnecessary calories, which can lead to unwanted weight gain. Use these simple tactics to limit your caloric intake while still enjoying your meals.

1. Choose fiber-rich fruits and vegetables for appetizers, eat high-calorie foods sparingly, and avoid dishes high in saturated fat and sodium.
2. Be aware of what you eat. To help prevent overindulging focus on the act of eating don’t watch television, surf the Internet or indulge in other distractions. And eat slowly; it takes 20 minutes for the stomach to signal the brain that you are full.
3. Don't starve yourself all day to justify eating more at dinner. Eating a satisfying breakfast can ward off the temptation to overindulge later in the day.
4. Get up from the table when you're done, in order to avoid nibbling.
5. Once your meal is over, take a walk to help digest your food and think about what a wonderful meal you just had.

10 Ways to Rev Your Metabolism

Try these 10 simple tweaks to your lifestyle, and you will see results by revving p your metabolism:

1. Lift weights. Muscle is the key to a high metabolism. Gals, that doesn't mean you have to look like a female wrestler. Building lean, sleek muscles ups your calorie-burning. Your resting metabolic rate (RMR) accounts for 60 to 70 percent of your daily calorie expenditure, and it's closely linked to the amount of muscle you have. Muscle burns more calories than fat - even while you sleep!
2. Get moving with your cardiovascular exercise. When you perform cardio, enzymes are produced that break down fat and enable the body to use it as an energy resource. The average person has 100,000 calories worth of fat stored on their body -- roughly enough to run for 200 hours. For fat to be burned as energy, oxygen needs to be produced. People with a high cardio capacity are able to burn fat very easily because their bodies are efficient at delivering oxygen to muscle cells.
3. Try interval training. Your body has an amazing ability to adjust to routine. If you don't change things up, you can get stuck in a rut. Try interval training -- bursts of high-intensity moves -- to boost metabolism. Studies show that people who do interval training twice a week, in addition to cardio, lose twice as much weight as those who do just a regular cardio workout. Just insert a 30-second sprint into your jog every five minutes or add a one-minute incline walk to your treadmill routine.
4. Don't overdo calorie-cutting. If you ingest too many calories, you gain weight, but if you restrict your calorie intake too much, it's a surefire way to keep the pounds on. That may sound strange, but what your body is doing is entering survival mode. Your body is programmed to defend itself. If you suddenly drop a bunch of calories from your diet, your resting metabolic rate will slow down, because your body makes the assumption that you are starving.
   Depending on your level of activity, you can safely lose anywhere from half a pound to two pounds a week. The easiest way to figure out your needs is to multiply your current weight by 11. So, if you're 150 pounds, aim for around 1,650 calories a day. Unless you're less than five feet tall, don't let your daily calories dip below 1,200. Research shows that women who consume less than this amount see their resting metabolic rate plummet by as much as 45 percent!
5. Eat breakfast. Some of you out there just don't have an appetite in the morning. Some just don't have time. But breakfast may just be the most important meal of the day. Your metabolism slows when you're asleep, and it doesn't rev back up until you eat again. If you skip breakfast, you're talking upwards of 18-20 hours since your last meal! That's a recipe for disaster. Start the day with a solid 300- to 400-calorie meal, preferably high in fiber.
6. Space your meals wisely. If you find that you get frequent snack attacks, kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200 to 400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase. If this is too much to handle, revert back to the three meals, but make them slightly smaller and add a couple snacks strategically placed mid-morning and afternoon.
7. Catch some sleep. According to studies, sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to lose weight. People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.
8. Drink water. Researchers in Germany have found that drinking water may increase the rate at which you burn calories. Study participants' metabolic rates increased by 30 percent after consuming approximately 17 ounces of water. The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system and rids the body of bloat. Drink at least eight to 10 glasses per day, even more if you're active.
9. Skip alcohol. Thinking about throwing back a couple before dinner? Not so fast. Several studies show that having a drink before a meal causes people to eat around 200 more calories. Drinking with dinner isn't such a good idea either: Other research has found that the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you do have a cocktail craving, stick to wine, which packs only 80 calories a glass -- or minimize the calories by drinking a white-wine spritzer (two ounces of wine mixed with two ounces of seltzer).
10. Drink milk. If you're not lactose intolerant, don't shy away from low-fat dairy. Women who consumed milk, yogurt and cheese, three to four times a day, lost 70 percent more body fat than women who didn't eat dairy in a study published in the American Society for Nutritional Sciences Journal of Nutrition. The reason: Calcium, along with other substances in dairy, actually revs up your metabolism, according to the study. Research shows that women reap the largest fat-burning benefit when they consume three servings of dairy and 1,200 milligrams of calcium a day.

Diet Foods That Will Make You Fat

Can diet foods make you fat? I realize that this sounds like a contradiction, but the diet industry is like that. Some health experts link the "fat-free" craze to the explosion of obesity in the U.S., and certainly consumers are confused about what's best, fat-free, carb-free, high protein, etc. Bottom line: You need to read the top line on the nutrition facts panel. Calories do count. Read the number of servings in the package or container, and then read calories per serving. When you know what you're eating, it all adds up.
Here's the skinny on some "diet" foods you'd think would help you with your diet:

1. Juice: You've seen the ads: "100% pure juice with live enzymes and packed with vitamins and minerals." It is often labeled with claims for weight loss, increased energy and better immunity. Let the buyer beware! To balance the scale in your favor, consider this: People suffering a low blood glucose reaction are given juice because the fruit sugar (fructose) is quickly absorbed into the bloodstream. Juice is not a diet food unless you're on a weight gain diet. It's one of the quickest ways of getting extra. Regardless of how pure the juice, it contains no inherent properties that will make you healthier or make you lose weight. Peel and eat an orange instead.
2. Enhanced Waters: Diet myths abound, displayed on labels of enhanced waters and sports drinks. Drink this for "energy, balance, performance." I want to paste 'Buyer Beware!" signs on the labels. These waters and flavored teas are certainly fortified... with caffeine and sugar, plus high-fructose corn syrup.
   Before reading the front label and advertising hype, read the ingredient list. If you're working out strenuously for more than an hour at a time, then a sports drink is OK, but choose one with less than 8 grams of sugar per serving. If you prefer, buy an artificially sweetened beverage. Otherwise, drink water before, during and after exercising. Adding just a quarter-cup of 100-percent orange or grapefruit juice and a dash of salt to a quart of water makes the perfect sports drink.
3. Turkey Burgers: When dining out, have you ordered a turkey burger while your friends are all having steak? You may think you're eating diet food, but you may be better off with that sirloin. Turkey breast is an ultra-lean protein, but most restaurants don't serve ground turkey breast; rather, they serve ground turkey in their burgers, which likely contains the more fatty dark meat and even skin. Restaurant turkey burgers are also enhanced with mayonnaise and even cheese.
   If you can't be certain the turkey burger is made from skinless turkey breast, order a grilled chicken breast sandwich or grilled fish sandwich sans mayo and cheese.
4. Breakfast cereals: Eating breakfast is one of the lifestyle habits that predict weight loss and maintaining that desired weight. I love my cereal in the morning, but exploring the cereal aisle can be a confusing experience, especially for dieters. Don't read the front of the package to get the scoop on cereals. Read the back first, namely the ingredient list and the nutrition facts panel.
   Cereals labeled "smart" or "whole grain" or "fruit" are not necessarily smart for your waistline or your health. Often they contain a bit of whole grain, but there is no limit on the other ingredients, including sugar. Here's a tip: The first ingredient should be whole grain: whole wheat, whole oats, rye or other. Read the nutrition facts panel and note the serving size. The standard serving size is 3/4 to 1 cup, and you make your decision from there.
   Add your own sugar; don't let the manufacturer add it for you. For example, a 1-cup serving of Cheerios with a half-cup of nonfat milk has 150 calories. A 3/4-cup serving of Cinnamon Toast Crunch has 170 calories; a smaller serving for more calories. Not a bargain.
5. Fat-free cookies: Fat-free doesn't mean calorie-free. It doesn't even mean reduced-calorie, and fat-free products contain other ingredients, usually sugar, to make up for the texture and flavor lost when the fat is removed. Most fat-free cookies contain as many calories as the original cookie, which doesn't make them a diet food.
   Read the label. If you want a cookie, have one. That's ONE cookie occasionally. Otherwise, a great "diet" treat is sugar-free, fat-free chocolate or vanilla pudding, which you can count as a serving of dairy.
6. Diet Bread: Diet breads, diet crackers or other bread products may be the same product, only portioned differently. Bread labeled "25-percent fewer calories" than the regular version may merely be sliced 25-percent thinner. Read the label and compare the weight of the serving. "Lite" bread usually refers to the color and does not indicate its fiber content. Sometimes breads are colored with caramel, molasses or brown sugar. Choose bread made from 100-percent whole-wheat flour with a minimum of 4 grams of fiber per serving.
7. Olive oil: Olive oil has a better nutritional profile than butter and especially margarine because of the low ratio of saturated fat and because it contains no trans fats. However, olive oil, although a healthy fat, is fat. All fat contains approximately 9 calories per gram, or about 45 calories in one teaspoon. Include olive oil as a part of a healthy diet, but don't eat more than you need.
8. Protein Bars: Protein bars, breakfast bars and cereal bars are all convenient, but if you're trying to lose weight, choose carefully. Most contain too much sugar and hydrogenated fat to be called healthy and more resemble candy bars than breakfast. Eat quick and portable breakfasts and snacks of real food, such as stirring a cup of unsweetened cereal into a cup of yogurt, a half-sandwich on whole-grain bread with turkey breast, or a portioned serving of nuts and raisins.
   If you're pressed for time or need something that won't spoil, read the label and make an educated choice. The first ingredient should either be a whole grain or a protein source (whey or soy protein). Ignore bars with refined sugar as one of the top listed ingredients (sucrose, corn syrup, high fructose corn syrup, or any other syrup).
   If you see hydrogenated fat in the ingredients and more than 1 gram of saturated fat in the nutrition facts panel, forget it. A good meal replacement bar contains about 300 calories, with approximately 25 percent from protein (approximately 19 grams of protein), nearly 0 grams of saturated fat and less than 10 grams of total fat. The higher the fiber, the better; that means it contains whole grain. Aim for a minimum of 4 grams per serving.
9. Low-Carb Beer: If you think that low-carb beer is a diet food, think again. Neither low-carb nor "lite" beers are low in calories. The USDA defines low calorie as a food that has no more than 40 calories per serving. Low-carb and "lite" beers have about 90 to 100 calories per serving. A low-carb beer is relatively low in carbohydrates, but calories count. Drink one beer with two water chasers.

The U.S. Food and Drug Administration allows the following definitions on food labels:

FAT-FREE: The product has less than .5 grams of fat per serving.

LOW-FAT: The product has 3 grams or less of fat per serving.

REDUCED or LESS FAT: The product has at least 25% less fat per serving than the full-fat version.

LITE or LIGHT: The product has fewer calories or half the fat of the non-light version.
The sodium content of a low-calorie, low-fat food is 50 percent less than the non-light version.
A food is clearer in color (like light instead of dark corn syrup.

CALORIE-FREE: The product has less than 5 calories per serving.

LOW-CALORIE: The product has 40 calories or less per serving.

REDUCED or FEWER CALORIES: The product has at least 25 percent fewer calories per serving than the non-reduced version.

Why eat Breakfast

People don't become overweight from one bad habit. In fact, it's a confluence of factors that led to the obesity epidemic in this country. You cannot change your body by just "doing everything right starting tomorrow." It doesn't work that way.

The experts say the best way to lose weight and keep it off is to set small, realistic goals. "Tackle one unhealthy habit at a time and once you have successfully met that goal set another one," recommends Nutrition expert Tracey Ryan.

Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration. If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day.

It's obvious that everyone should eat breakfast, but still skip it for a whole host of reasons - from time to taste and everything in between. The key is simply to eat something.

Eating a balanced breakfast is the goal - protein, carbohydrate and fat sources. But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast - grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla.

There are so many ways to start your day, but skipping your morning meal is not one of them -- always eat breakfast.

Will fasting jumpstart my weight loss efforts?

Fasting is the deliberate abstinence from food. Fasting has long been touted as a healthy process with many benefits such as cleaning the system, ridding the body of so-called toxins, benefiting the intestinal track, boosting metabolism, and jumpstarting weight loss.

However none of these notions are true, nor are they backed up by medical research. During normal metabolic conditions (non-fasting), the body gets its energy primarily from glucose and fat (in the blood), which are supplied by the carbohydrates and fats that you eat.

Both the brain and nervous systems use blood glucose for energy and proper functioning. Your body also stores energy in both the muscles and liver in the form of glycogen. Within only hours after starting a fast, when dietary glucose is used up, the body draws on its glycogen stores, but these don’t last very long.

When these stores are exhausted, your body enters an altered metabolic state. It turns to its own protein (and a portion of its fat) to make more glucose for the brain and nervous system. This results in a considerable breakdown of both lean muscle tissue and fat tissue, and a production of ketones.

This is not considered a healthy or desirable state.As a result, you might lose weight, but it is due to water loss, dehydration, and muscle tissue wasting, and is usually accompanied with symptoms such as fatigue and dizziness.

Therefore, you can reason that after years of abusing the body with a poor diet and excessive fat and calories, a fasting state is not the answer to better health. Your body is truly craving proper nutrition, including whole grains, fresh fruits and vegetables, low-fat dairy products, healthy fats, and lean meats, fish, beans, and other protein sources. Then and only then, can the body systems work together effectively and efficiently. This healthy diet will results in improved energy and overall health.

Firm Up Flabby Arms

There are a few steps one must take to achieve tight and sexy arms. Some are obvious and some not so obvious.

• Calorie deficit -- For you to develop sexy arms, you have to reduce body fat. It is impossible to have excess body fat and sexy arms. The fat sitting on the arms will simply not allow one to see the beautiful muscles you've developed.
  The muscles will be painfully hidden under a layer of flab. The answer to this dilemma lies in a precise but realistic nutrition plan. Calories must be reduced just enough to get you losing fat, but not so low that your energy is depleted.
• Proper ratios of protein, carbs and fats - You need to have the proper amount of protein, carbohydrates and fats in your diet.
  If I train two women of equal genetics and place each of them on 1,300 calories a day (with the same workout program), but one takes in 80 percent of calories from carbohydrates, 10 percent from protein and 10 percent from fats, while the other takes in approximately 50 percent of calories from carbohydrates, 30 percent from protein and 20 percent from good fats - I guarantee the results of their arm programs will be very different.
  The woman taking in lots of carbohydrates and minimal protein and fats will appear softer and less firm. A balance of protein, carbs and fats is key. I'm not suggesting that you need to take in 50 percent of calories from carbs.
  In reality, it can be 40 percent or 45 percent. I'm simply trying to emphasize the point of nutritional balance.
• Frequency and variation of arm training - To get great arms, work them three alternate days a week and build to a point where you can perform five sets of biceps and five sets of triceps (two exercises, two to three sets each) in each workout. Vary the routine. If you perform five sets of biceps Monday, Wednesday and Friday, none of the exercises should be the same. This helps to create a new stimulus each time you work your arms.
• Vary the repetitions - For some unknown reason, everyone thinks eight to 12 repetitions per set is the magical number for every workout. I'm not suggesting this rep scheme doesn't work.
  However, for great results, you should vary the rep patterns during the week. For example, on Monday perform 8 reps per set. On Wednesday, perform 12 reps per set and on Friday perform 6 reps per set. The weight poundage will vary from workout to workout. Don't worry, your arms won't get huge!
• Antagonist Superset Workouts - Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I've had great success performing a biceps exercise immediately followed by a triceps exercise. For example, if you're performing three sets of dumbbell curls and three sets of triceps dumbbell extensions, you perform the curl movement and after completing the goal reps, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps).
  This allows you to use more weight poundage because the opposing muscle group gets a bit of a rest as you work the other muscle. Plus, the antagonist superset training allows you to burn more calories.
• Time Between Sets - I've found that arms respond quite well with a 45 to 60 second rest between sets. Using our antagonist workout example in Step 5, after performing the biceps curl and triceps extension, one would wait no more than 45 seconds and then repeat the cycle.
  People tend to wait too long between sets or don't wait long enough. There has to be some time allotted for recovery, but not so much that you begin to get stale. My time parameters, combined with Step 5, allow you to do more work in less time and will make our arms feel tighter than a drum.
• Balanced Workouts - Contrary to popular belief, you don't simply work the arms (biceps and triceps) to get great arms. You have to work the entire body. Exercises for all the major muscle groups such as back, chest, shoulders, legs, etc., will make you more fit and lean.
  Plus, the upper body muscle groups, such as back, chest and shoulders, have a profound effect on the way your arms look. Let's face it, you need your arms to actually perform the exercises for those muscles.

Truth about carbohydrates

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.

Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.

The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.

During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.

All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.

Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat.

Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.

Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate Diets

Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:

With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.

When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.

Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
The Long-Term Effects of Low Carbohydrate Diets When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar Question

How do you include carbohydrates in you diet in a safe, effective, and controlled way?
Follow 3 simple rules:

RULE 1: Include the following in your diet:
Fruits: 2-4 servings daily
Vegetables: 3-5 servings daily
Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
Legumes, beans and peas: 1-2 servings daily
Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:
Fruit Juice
Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
White rice
French fries
Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:
Sugary desserts, cookies, cakes, pies, candies
Doughnuts and pastries
Chips, cola and carbonated beverages
Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

How to get those abs

Whether you're just starting an exercise program, or you've been at it for years, there is one thing on everyone's wish list: a toned stomach. Well-defined abdominal muscles are glorified as being sexy, healthy and youthful. You may have seen one once—the rare person who seems to know the "secrets" of perfect abs.

Does he know something that you don't? Is it possible for you, a regular person, to achieve the abs of your dreams? You may be surprised to learn that you can train less and see better results—yes it's true! And you don't have to buy any special equipment. All you need is your body and the proper training knowledge.

First, it’s important to understand the anatomy of the rectus abdominis (or abs, for short). They run down the front of the torso, from the center of the ribcage to the pubic bone. It's a common myth that the abs are made up of several different muscles (such as upper and lower abs). The fact that the word "abs" appears to be plural doesn't help this case.

It is one long sheet of muscle that just happens to look like several small muscles. This is due to a unique feature called "tendinous inscriptions." These inscriptions run across the muscle and down the center, giving it that "6-pack" (but more accurately, 8-pack) appearance. "If the abs are one muscle," you may be wondering, "then why do certain exercises seem to target different areas?"

Actually, all abdominal exercises target the entire muscle, but during some exercises, you just happen to feel it in one region of the muscle a little more. The abs are grouped with a few other muscles that are collectively referred to as the "core," which also includes your obliques (which run diagonally across your middle), transverse abdominis (a long muscle that runs horizonally beneath the rectus abdominis), and lower back (erector spinae muscles along the spine). Some experts also consider the hips to be part of the core.

Many people focus on training the abs but forget about these other muscles, which are also important. A good rule of thumb is that every time you train your abs, you should also target the obliques and lower back as well. When it comes to training for abs of steel, here's what you need to know: Burn fat. You may be surprised to know that most people actually DO have strong, defined abs…they just happen to be covered by a layer of fat. This is because the abs are actually involved in balance and stabilization during all kinds of every day movements and exercises. All the crunches (or other exercises) in the world won't burn the fat on top of the muscle.

To accomplish this, you need a combination of regular cardio (aerobic) exercise and a healthy diet to create a caloric deficit necessary to lose weight.
Don't crash diet. Some people will swear that a key to their flat abs is what they eat—or don't eat. Whether they omit dairy, milk, wheat, sugar, or something else, you do not have to drastically change your diet (or limit certain foods or food groups) to lose the belly bulge.
Simple, healthy eating habits (not deprivation) will help you drop excess weight from all over the body.
Be realistic. For visible abdominal definition, your body fat percentage has to be pretty low—that's about 8 percent body fat for men, and 14 percent body fat for women. To put this in perspective, "healthy" ranges of body fat are 14%-17% for men and 21%-24% for women. It may be impossible for some people to reach such low percentages without going to extreme measures. Remember that women are genetically predisposed to store more fat around the belly and need minimum levels of body fat to be healthy and menstruate. You'll have to decide if washboard abs are worth going to extremes or not. For most people, simply flattening the stomach and losing a few extra pounds is a realistic, attainable goal.

Train the abs like you would any other muscle. You should strength train all of your major muscle groups, which typically involves 1-3 sets of 8-15 repetitions per exercise. There is no need to do 50, 100 or thousands of crunches each day. In fact, if you are doing your exercises correctly, 8-15 repetitions are all that you need to feel the muscles working and get results. The key is to focus on your form, by deeply engaging your abs throughout each movement. This is commonly described as "pulling your navel towards your spine," or "scooping" the abs inward and it will help you engage more muscle fibers (especially the transverse abs), making each repetition more effective.

Just like you should allow your biceps, for example, to rest 1-2 days between workouts, the same is true for the abs. They also need time to rest, recover and rebuild to get stronger. Aim for no more than 3-4 abdominal training sessions per week.

Vary your program. Every exerciser should add variety to their exercises to keep the body surprised and continue seeing results.

Try to change up your exercises (both cardio and strength) at least every 4-6 weeks, if not more often. This will help prevent plateaus and allow you to progress from easier to more advanced exercises as you become stronger.

Don't forget the lower back! Include at least one lower back exercise every time you work your abs. These muscles work together all the time. Strong abs help prevent lower back pain, but so does a strong back.
Remember that when focusing on that muscle group, you should feel the muscles working—which is not the same as back pain. Do not attempt any exercise that actually hurts your back in any way. Pulling the abdominals in tight will offer greater support for the back during each of these exercises.
Here are my top picks:
Back Extensions. Simple and straightforward, you'll feel the back working after just a few of these!
Swimming. This Pilates exercise is a great for the entire core.
Slow Swimming with Ball. This advanced move targets the whole core, as you use the abdominals to help you balance on the ball.
There you have it—the real "secrets" to getting toned, flat, and strong abdominals. Now that you understand the abs and how to train them, you are equipped to reach your goals. Soon your friends and family will want to know your secrets!

Weight-loss surgery can leave saggy skin

While weight-loss surgery can be a life-changing and life-saving experience for many people, the after-effect can leave problems with sagging skin. After the fat is removed, patients still have stretched skin hanging. The surgery can also leave patients with rashes, infections, hernias and even psychological problems.

To combat these troubles, more insurance companies are now covering plastic surgery or body contouring for weight-loss surgery patients. Skin sagging can be severe, with one patient having skin from their stomach hanging below the knees, preventing her from walking. It took surgery get her out of a wheelchair.

Plastic surgery or body contouring can leave scaring.

How to Lose Fat in 30 Days

How to Lose Fat "To Do" List

• Set one 30-day goal to kick-start your progress. For example, "I will lose six pounds this month." One goal, that's all I want you to focus on.


• Perform cardiovascular exercise three days per week for 20-30 minutes. Nothing fancy, just something you enjoy or can at least tolerate every other day.


• Weight train two days per week for 20-25 minutes. This will help stimulate the metabolism, increase strength and make muscles tighter. You can do it the same day as your cardio if you wish.


• Focus on the type of physical activity that you find enjoyable. Most people stop exercising because they get bored. So decide if your exercise consistency will best happen with the use of video tapes, spinning classes, cardio classes that are instructor-led, dance classes, etc.


• Get outdoors. Power walk, jog, hike and take advantage of longer days, sunshine and warmer weather. This will alleviate the boredom factor for those who hate to exercise.
  

How to Lose Fat "NOT To Do" List

• Going home after work before going to the gym. Take your gym clothes with you and go straight to the gym after work.


• Making excuses such as "I'll start tomorrow," "I don't feel like working out today" and "I just can't get into it yet." Stop the excuses already!


• Even though you know you'll be working late and only have the morning to work out, deciding to stay in bed longer and miss the opportunity to get even a little exercise time in.


• Postponing physicals and other important doctor appointments. This is the time to get a check-up.


• Going to a fast-food restaurant at lunchtime when you can easily pack a healthy lunch, eat at your desk and then go for a brisk walk with co-workers.

This stuff isn't brain surgery and there's no magic workout or magic bullet that will improve your fitness level and reduce fat. Until the magic pill is developed, the guidelines I've provided are the best we have.

Commit to your nutrition plan and follow my realistic guidelines. I'm not suggesting it's easy, but this is the perfect time to start taking control of your life, your health and your self-esteem.

Does weight weigh heavily on your mind?

It cannot talk yet it speaks to you. Some days it makes you giddy with delight. Other days it puts you into a deep depression. It judges you on a superficial level. The thought of it is enough to worry even the most optimistic person. What am I talking about?

The notorious bathroom scale. What is with this obsession we have with the scale? For most people, the scale can be an adversary or an ally, depending on the day. We often hate what it says or argue with it, but we still feel the desire to use it. When used properly and taken for what it is, it can actually be a very useful tool for weight management.

But for many, the scale does more than measure the total weight of all your various parts. It somehow defines who you are as a person. And sadly, it can determine your own self-worth. We read way too much into this single-purposed tool. Here are four signs that you might put too much weight on weighing in:

1. You constantly worry about weighing in. When you're trying to lose weight, it's normal to experience some hesitation when it's time for your weekly weigh in. After all, you want to see the numbers go down as confirmation that all of your hard work has paid off. We all want to be rewarded for our efforts, and it can be discouraging when you have done everything right and things still don’t pan out. However, if you find yourself preoccupied with worrisome thoughts of what the scale is going to say tomorrow or the next day, then you might be a little too obsessed with the scale.

2. You weigh in more than once per day. I strongly recommend that you should weigh only once a week. Ever wonder why it's not a good idea to do it more often? Your body weight can and will fluctuate from day to day, and change throughout a single day, too. There is no sense in putting yourself on that roller coaster of ups and downs. In the war on weight, if you become so concerned that you weigh yourself daily or several times a day, you are fighting a losing battle and you will be discouraged. If you feel like you can't control yourself or stop yourself from weighing in each day, then you could be headed for trouble.

3. You can recite your weight to the nearest fraction at all times. This is a sure sign that you are relying too heavily on the scale. Anyone who can tell you not only how much she weighs each day, but measures her weight loss to the nearest quarter of a pound is probably weighing in too often. There is nothing wrong with wanting to see a lower number on the scale, even if it's a quarter pound lower, but remember that weighing in is more about trends (an average decrease or consistency in weight over time).

4. The scale determines how you feel about yourself for the day. When the number is down, you step off the scale singing and have a jump in your step all day. When the number goes up (or stays the same when you expected a loss), you feel so happy and delighted. To me, this is the saddest situation of all—to let the scale dictate how you should feel. How would you feel about yourself if you hadn't weighed in that day? What other ways would you determine your self-worth if weight didn't exist? If one (or all) of these situations sound familiar to you, it's time to step away from the scale. Or at the very least, weigh in less often. But what's a "compulsive weigher" to do? Instead letting the scale alone determine whether you're a success or failure, use more reliable measures to determine your progress. My philosophy is that weight loss is not a goal, but the result of healthy habits like a better diet and regular exercise. When you do step on the scale and don't see the reading you had hoped for, ask yourself these questions: Am I doing what I am supposed to be doing? Am I making healthy food choices most of the time? Am I exercising consistently? If you are, then rust that your body is making positive changes, and the results will come. If you are not, then resolve to be consistent in healthy behaviors to see the results you want.

Weighing yourself is definitely helpful and it has its place. Just make sure you don’t go overboard and give too much credence to this one measurement! After all, other measures (like how much energy you have, how much easier it is to climb a flight of stairs, or how well your clothes fit) might not be as precise or scientific, but they're sure to make you feel happier and more successful than a scale ever can.

How much exercise is enough?

A lot of doctors assumed that less vigorous exercise would not produce health benefits, even though there were few studies to answer that question one way or the other. But it was a common belief — and it still persists today. However, it’s wrong.

In the last 15 years, studies involving hundreds of thousands of people followed for many years have told quite a different story. The studies don’t dispute the benefits of regular vigorous aerobic exercise. Rather, they show that you really do get enormous health benefits from regular moderate exercise exercise much less vigorous than aerobic exercise.

What are the benefits from regular moderate exercise? The vary from dramatically lower rates of heart disease, high blood pressure, stroke, colon cancer, breast cancer, diabetes, dementia, fractures, gallstones, erectile dysfunction.

How much exercise can bring these benefits? Walking at a pace of 3 to 4 miles per hour (taking 15 to 20 minutes per mile), for 30 minutes, at least five times a week, will do it. You don’t have to do all 30 minutes consecutively. You can do it in pieces.

Suppose you park your car about a third of a mile from your workplace. A brisk walk from the car to the office takes about 6 minutes. If you do that twice a day, five days a week, that’s one hour of brisk walking each week. Climb several flights of stairs each day, at home or at work - you get points. Get down on the floor and play with your dog - more points. Dusting, cleaning, mowing the lawn, taking out the trash — still more points. Add these points to the points you get for walking to and from your car, and it’s surprisingly easy to get the exercise you need to protect your health. You really can do it without breaking a sweat.

Early Weight Loss helps Diabetics

Diabetes patients who lost weight within an average of 18 months after diagnosis were almost twice as likely to achieve their target blood sugar and blood pressure readings. Surprisingly, these blood pressure and glucose targets were measured during the final year of the study and, by that time, most of them had gained the weight back.

“Our study shows that early weight loss can reduce the risk factors that so often lead to diabetes complications and death,” says the study’s lead author Dr. Adrianne Feldstein in a press release. “We’ve known for a long time that weight loss is an important component in diabetes treatment and prevention. Now it appears there may be a critical window of opportunity following diagnosis in which some lasting gains can be achieved if people are willing to take immediate steps toward lifestyle changes. ”Though the researchers aren't sure exactly why the benefits of weight loss remained for the patients who regained the weight, they believe it may be related to increased insulin sensitivity.

Christine Miller, a diabetes care educator, explains that losing weight after being diagnosed with type 2 diabetes may make the body more receptive to insulin. When a person loses weight, she says their cells often become more responsive to smaller amounts of insulin. "While it is somewhat surprising that there were still benefits when patients regained the weight, it could be that the initial weight loss helped preserve the functioning of the pancreas," Miller says.

Another possible explanation for the benefits the patients who dropped pounds after being diagnosed with diabetes received could be related to the lifestyle changes accompanying weight loss. Miller says that switching to a healthier meal plan can often improve blood sugar and blood pressure even if no weight loss occurs. "Eating proper portion sizes and including more fruits, vegetables, and whole grains in your diet has often been shown to improve blood pressure and blood sugar control," Miller says.

Regardless of the factors behind the improved blood pressure and blood sugar numbers, Miller finds the results of the study very encouraging. When a patient is diagnosed with type 2 diabetes, there is now positive research to help motivate them to adopt a healthier lifestyle."The study seems to support that the sooner a person takes on a healthy lifestyle and achieves moderate weight loss, the more beneficial it is going to be for their condition in the long run," she says. "It also tells us that all is not lost if a patient regains some weight. "Managing blood sugar and blood pressure effectively may prevent or delay the development of other health complications related to diabetes, such as heart and cardiovascular disease, blindness, nerve damage and kidney damage.

Reducing these diabetes risks can help people enjoy longer and more active lives. According to the American Diabetes Association, following a healthy meal plan should help you to drop those extra pounds or maintain a healthy weight. Whatever meal plan you decide to follow, they suggest you include a wide variety of foods, such as vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry and fish.

Bricks of the Healthy Eating Pyramid

Whole Grains
The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can't digest whole grains as quickly as it can highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes. Plus, a growing body of research suggests that eating a diet rich in whole grains may also protect against heart disease.
Healthy Fats and Oils
Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. The average American gets one-third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions healthy fats and oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, trans fat-free margarines, nuts, seeds, avocadoes, and fatty fish such as salmon. These healthy fats not only improve cholesterol levels (when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problems.
Vegetables and Fruits
A diet rich in vegetables and fruits has bountiful benefits. Among them: It can decrease the chances of having a heart attack or stroke; possibly protect against some types of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major causes of vision loss among people over age 65; and add variety to your diet and wake up your palate.
Nuts, Seeds, Beans, and Tofu
These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Beans include black beans, navy beans, garbanzos, lentils, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can now even carry a label saying they're good for your heart.
Fish, Poultry, and Eggs
These foods are also important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthy omega-3 fats. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren't as bad as they've been cracked up to be. In fact, an egg is a much better breakfast than a doughnut cooked in an oil rich in trans fats or a bagel made from refined flour. People with diabetes or heart disease, however, should limit their egg yolk consumption to no more than 3 a week. But egg whites are very high in protein and are a fine substitute for whole eggs in omelets and baking.
Dairy (1 to 2 Servings Per Day) or Vitamin D/Calcium Supplements
Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. Dairy products have traditionally been Americans' main source of calcium and, through fortification, vitamin D. But most people need at least 1,000 IU of vitamin D per day, far more than the 100 IU supplied by a glass of fortified milk. (See the multivitamins section, below, for more information on vitamin D needs.) And there are other healthier ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick mainly with no-fat or low-fat products. If you don't like dairy products, taking a vitamin D and calcium supplement offers an easy and inexpensive way to meet your daily vitamin D and calcium needs.
Use Sparingly: Red Meat and Butter
These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. Eating a lot of red meat may also increase your risk of colon cancer. If you eat red meat every day, switching to fish , chicken, or beans several times a week can improve cholesterol levels. So can switching from butter to olive oil. And eating fish has other benefits for the heart.
Use Sparingly: Refined Grains—White Bread, Rice, and Pasta; Potatoes; Sugary Drinks and Sweets; Salt
Why are these all-American staples at the top, rather than the bottom, of the Healthy Eating Pyramid? White bread, white rice, white pasta, other refined grains, potatoes, sugary drinks, and sweets can cause fast and furious increases in blood sugar that can lead to weight gain, diabetes, heart disease, and other chronic disorders. Whole grain carbohydrates cause slower, steadier increases in blood sugar that don't overwhelm the body's ability to handle carbohydrate. The salt shaker is a new addition to the "Use Sparingly" tip of the Healthy Eating Pyramid, one that's based on extensive research linking high-sodium diets to increased risk of heart attack and stroke.
Multivitamin with Extra Vitamin D (For Most People)
A daily multivitamin, multimineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D. While a multivitamin can't in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don't need an expensive name-brand or designer vitamin. A standard, store-brand, RDA-level one is fine for most nutrients—except vitamin D. In addition to its bone-health benefits, there's growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting at least 1,000 IU of vitamin D per day; multiple vitamins are now available with this amount. (Many people, especially those who spend the winter in the northern U.S. or have darker skin, will need extra vitamin D, often a total of 3,000 to 4,000 IU per day, to bring their blood levels up to an adequate range. If you are unsure, ask your physician to check your blood level.) Look for a multivitamin that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements.
Optional: Alcohol in Moderation (Not for Everyone)
Scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is one to two drinks a day; in general, however, the risks of drinking, even in moderation, exceed benefits until middle age. For women, it's at most one drink a day; women should avoid alcohol during pregnancy.
Forget about Numbers and Focus on Quality
You'll notice that the Healthy Eating Pyramid does not give specific advice about the numbers of cups or ounces to have each day of specific foods. That's because it's not meant to be a rigid road map, and the amounts can vary depending on your body size and physical activity. It's a simple, general, flexible guide to how you should eat when you eat.
There's just one basic guideline to remember: A healthy diet includes more foods from the base of the pyramid than from the higher levels of the pyramid. Within this guideline, however, there's plenty of flexibility for different styles of eating and different food choices. A vegetarian can follow the Healthy Eating Pyramid by emphasizing nuts, beans, and other plant sources of protein, and choosing non-dairy sources of calcium and vitamin D; someone who eats animal products can choose fish or chicken for protein, with occasional red meat.
Choosing a variety of fresh, whole foods from all the food groups below the "Use Sparingly" category in the Healthy Eating Pyramid will ensure that you get the nutrients you need. It will also dramatically lower your salt intake, since most of the salt in the U.S. diet lurks in processed food—canned soups, frozen dinners, deli meats, snack chips, and the like.
Perhaps the only foods that are truly off-limits are foods that contain trans fat from partially hydrogenated oils. Luckily, in the U.S. and Canada, trans fats must be listed on nutrition labels. More and more food manufacturers, restaurants, and even entire communities are going trans fat-free, making it easier to avoid this health-damaging type of fat.

Healthy Food Pyramid

The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.

Exercise and weight control are also linked through the simple rule of energy balance: Weight change = calories in – calories out. If you burn as many calories as you take in each day, there's nothing left over for storage in fat cells, and weight remains the same. Eat more than you burn, though, and you end up adding fat and pounds. Regular exercise can help you control your weight, and it is key part of any weight-loss effort.

Colour Food Pyramid

Here is the new food pyramid that is a big change from the older one. The shape immediately suggests that some foods are good and should be eaten often, and that others aren't so good and should be eaten only occasionally. The layers represent major food groups that contribute to the total diet.
Six swaths of color sweep from the apex of MyPyramid to the base: orange for grains, green for vegetables, red for fruits, a teeny band of yellow for oils, blue for milk, and purple for meat and beans. Each stripe starts out as the same size, but they don't end that way at the base. The widths suggest how much food a person should choose from each group. A band of stairs running up the side of the Pyramid, with a little stick figure chugging up it, serves as a reminder of the importance of physical activity.

Why exercise daily?

Many of the health benefits of exercise – such as lowering cholesterol levels and boosting the metabolism – are short-lived and wane within 24-48 hours, so try to do something most days. The ideal workout should last at least 45 minutes, but shorter, more intense, 15-20 minute sessions can work just as well if you are prepared to go for it. The harder the better. A gentle cycle or walk to work is better than nothing but, on its own, won’t do much for your long-term health, even if you cover large distances. So pep it up by walking or cycling faster and adding in bursts of higher intensity, such as accelerating off at the lights and walking up the office stairs rather than using the lift.

Your best bet for getting the maximum return for the minimum effort if you are doing formal exercise – such as jogging or gym work – is to buy a heart-rate monitor. Keeping your pulse rate in the upper part of your ideal training range (based on age – see the instructions that come with the monitor) will mean every second of your workout counts and will prevent you overdoing it.

If you are pushed for time, try adding bursts of high-intensity exercise. Rather than jogging for 30 minutes at 10kph on a treadmill, try cutting the session down to 15 minutes and adding in five 60-second stints at 15kph, with a couple of minutes of jogging in between. This type of interval training is much harder work, but quicker and probably better for you.

The key basic ingredients are exercises to improve your aerobic fitness (jogging, cycling, stepping), exercises to improve your core stability (stomach, back and pelvic floor) and exercises to improve or maintain your strength (squats, lunges and weights).

You don’t have to work on all three areas each time or even set foot in a gym.

Try a 20-minute jog or cycle with intervals on Monday, Wednesday and Friday when you get home and before you reach for the wine bottle. On Tuesday and Thursday, lift some dumbbells at home and do your core stability exercises, while on Saturday you can play tennis/squash or go for a brisk walk. On Sunday you should rest – you have earned it.