It is time to turn again to you become the most beautiful woman

I can NOT believe that we are already at 60 day transformations in my first challenge group of this year. I shared with you some of their 30 day results and now I'm here to share with you some 60 day transformations and also some 30 day transformations from another group of ladies ROCKING IT!
I put EVERYTHING into my challenge groups because It's truly where my passion lies. I stay up long nights working to make things perfect and successful. I wake up early to get my workouts in and work on me and then run straight to my computer to see how my challengers are doing and answer any questions that I have. I help them create menu plans, share recipes, and support them through their whole journey. I wouldn't have it ANY other way. I love this little busy life of mine!! I juggle being a full time online student, a stay at home Mom to two beautiful girls, Coaching multiple challenge groups and a total of about 45 ladies at this moment.. All at different stages in their journey. Yes, we aren't all perfect and some of us have fallen but It's my job to pick them back up and get them back on track. It's not about how long it takes or how fast you go but it's about GETTING THERE! Feeling better about yourself, changing your life, living a more positive, confident, and fulfilling life. THIS is what the Dream Team Challenge is all about!!

Together we can make your dreams of fitting into those jeans you have envisioned slipping on for years. Think now .... You have kept a pair of jeans from high school - JUST IN CASE! You imagine fitting back in them one day but that dream seems so far and impossible to fulfill...that you have put that dream aside .... Well what if 90 days you tried them on and not only do they fit - But they are loose? How would you feel?

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These are the kind of dreams that seems impossible but suddenly come possible!! I will NOT let you fail!

I want to share with you some amazing success stories. Ask any one of these ladies if they weren't skeptical at first? Of course they were. There are so many diet gimmicks and quick fixes out there that it's hard to believe that this one could ACTUALLY BE THE ONE! Little did they know that they would see results and not only see results but feel better and create a whole new lifestyle - No gimmicks, no starving, and no quick fixes that will only leave you ready to quit and right back in to your old ways and putting on even MORE weight.

I'm so excited to share their success! I'm so very proud of these ladies that put in the hard work, dedication, and made the time!! I know it wasn't easy .. the beginning never is but they have created habits and are only getting better each day that goes by!!

Hannah has been in my challenge group for 60 days now. She has always been a fan of the Beachbody Programs and has used them but never really committed to finishing a whole program in a challenge group setting. Life lead us to each other and she decided to join the 90 day challenge group and shed her baby weight. Her little one is now 6 months old and just look at this Momma!! I mean come on!!!! 6 months postpartum and ROCKING IT! She has committed to P90X and Shakeology!! HELLO BOMBSHELL!

 

 "Marlena, Meeting you has literally changed my life!! You cannot know how amazing this journey has been for me and how you and this challenge group have changed my way of looking at reaching my goals!" - Hannah

I pretty much cried after readying her comments and THIS IS WHY I COACH!!

The next challenger is a 47 year old Momma that has committed to eating clean, replacing one meal a day with Shakeology, and Slim in 6 . In only 30 days she lost 9.5 lbs and 6.5 inches. WOW. My mouth literally dropped when she submitted these pictures.

"I can't tell you how excited I am to see my waist coming back! I actually have a curve there!! I also have collar bones again, YAY! I didn't realize I could loose weight in my next but I definitely have. It's been a very long time since I've been able to succeed at loose weight and I'm really just thrilled with my progress so far. I CAN'T WAIT to see my 90 day pictures. This 47 year old Momma is going to ROCK IT. Thank you for everything you doing to help me along the way"

So proud of her .. Right now she is enjoying a vacation in the Bahamas with her family and I bet she is LOVING how she feels in her Bikini. She even committed to brining her workout videos with her and bought a small blender to pack in her suit case to have her Shakeology. It's called COMMITMENT and DEDICATION! How bad to you want it!?!?

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Ashley is a new Mommy to a beautiful baby boy. She is also a fellow Air Force Wife and was eager to loose the extra baby weight. Fate brought us together and we were really able to connect being fellow military wives. I am so blessed to have her in my challenge group. She is such a beautiful girl and I am so excited for where this journey is taking her. She looks amazing. She committed to my soul mate work out TurboFire and Shakeology. Most challengers send in their pictures thinking that their isn't much change - BUT as you can see ... HELLO, She looks AHHMAZING and there is a huge change. She has come such a long way and I am so proud of her progress. Life isn't always easy juggling Mommy Duties and a workout program but she DID IT and still has 30 days to go. How can it get any better!? Her 90 day pictures are going to blow me away. I can feel it.

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"Marlena, You have been a blessing in my life!! I've become a better happier person and this group is awesome. All the ladies are so sweet! We are all in this together"

I am SO blessed!! Just look at how one decision I made June of last year impacted so many others lives. I decide to join the Beachbody challenge group with my coach last June. I lost 35 lbs with TurboFire and Shakeology. NOW I am able to pay it forward and help impact and change others lives. What would of happened if I never joined that challenge. Where would I be today? I wouldn't be able to make an impact on others and then in turn have them inspire others with their own transformations. It's a ripple effect. Where would I be if my coach didn't join the beachbody challenge and have a goal of loosing her baby weight and then choose to become a coach? Who knows where any of us would be! All we know that the knowlege we have is GOOD and it's so GOOD that we can't keep it to ourselves. We have to share it with the world!! Join my next challenge - You won't regret it. I hope this inspires you to take a leap of faith and invest in your health. You really have NOTHING to loose. All programs and supplements have a money back guarantee. I want you to succeed SO bad. I want it as bad as you do! I KNOW you can do it - because I've seen what others can do. I've seen what I can do!! These programs work. These challenge groups work and they are TOO good not to share with you.

Let this be your inspiration to take that leap of faith and change your life so that one day you may inspire and change someone else - All by one Decision that you decided to make that one day.

How To Stay Committed To Your New Year’s Resolution

If you set a New Year’s resolution, then you should be commended. Making changes in one’s life is not always easy. Setting new goals at the start of a year does two things for you.

• It creates a psychological boundary in one’s mind that can give people motivation and momentum.
• It creates an easy to measure benchmark to track one’s progress.

Although I’m all for personal development and positive change, let’s face it, statistically speaking, you are not likely to remain committed to your goal. I bring this up to flesh out some of the common areas of resistance and help you remain committed to your New Year’s resolution.

Common Areas of Resistance
Problem
Time – Most of us are so bogged down with work and other commitments that we are too busy to devote any time toward a new task. For many, their day looks something like this: wake up early, work all day, come home, handle commitments, make dinner, relax, watch some TV, then go to bed and repeat the cycle. They say things like: I’m too busy; or I just don’t have the time; or There’s just not enough time in the day…  
Solution
Time management, like anything, is a skill. Perhaps you developed poor time-management skills throughout your life. Well, it’s never too late to change. There is always enough time in the day, it’s just a matter of managing your time more effectively.


For instance, instead of cooking every day of the week, try cooking one day of the week, but making enough food for the entire week. Also, try canceling your cable subscription and watch your shows online.
That way you don’t have to sit through the commercials and you don’t get roped into watching the following programs once your show ends.
A great way to get more time out of the day is to sleep less. Many people are not willing to do this. They prefer sleep over achieving their goals.
Problem
Laziness – Most people are lazy because they have no energy. They are lethargic, sedentary, and in-active for most of the day, which then sets a pace for the rest of their day o

Solution
Fuel your body with essential nutrients to give yourself more energy. Things like magnesium, vitamin B12 and vitamin E are great ways to give you more energy so you can do more things in a day.
Most people do not get proper nutrition from their diet. Try eating more fruits and vegetables and avoid sugars and high-fructose corn syrup. If products like soda and chips are not in the house, you won’t feel tempted to snack on them.
Also, if you are not getting a good night sleep, try upgrading your mattress.
Problem
Procrastination – your brain rationalizes procrastination in very clever ways. It doesn’t say, “I’m never going to do this thing.” Instead it says, “I’m going to start tomorrow, or next week…” Once tomorrow or next week comes, you usually can find some legitimate reason to put the thing off for another week, month, year, or lifetime.

Solution
The key to overcoming procrastination is to create lists. A list holds you accountable and tracks your progress. For example:

• Write down realistic goals and the time frame you wish achieve them (try to keep it within a year).
• Next, write down steps you need to take to achieve those goals.
• Next, write down daily to-do lists.
• Ask yourself: how badly do I want it? What am I willing to give up to achieve my goals?
• Do the work!

Problem
Reward – Most people do things because it makes them feel good. If they do something and do not see immediate results, they quit.
Solution
Identify any gaps in your knowledge and then educate yourself. Most people who try to lose weight are not educated on the process. I would say that 90% of losing weight is from diet. Try reducing portions, eating healthy meals (fruit smoothies are a great meal substitute), and do not eat late at night.

Next, do not kill yourself on the treadmill! Despite what you might believe, cardiovascular activity is a really inefficient way to lose weight. Instead, focus on weight training. This will increase your metabolism so your body burns fat even when you are resting.
In my books, The Art of the Hustle and Destiny & Free Will, I discuss how one choice or one decision can change your life. This New Years, you’ve made the choice to overcome a bad habit, pursue some endeavor, or change some other negative aspect of your life… now you just need to develop a strategy, and implement it.
Good luck!

5 Signs It's Time to Get Serious about Weight Loss

The Time to Commit to Losing Weight is Now

 It's easy to say that you want to lose weight. It's also easy to find the motivation to hit the gym regularly and choose the right foods in the beginning. After a few weeks, our motivation seems to wane and those old, unhealthy habits of yours start to creep back in. What seemed so easy at first is now difficult. You have cravings. You're tired. You miss those social dinners with your friends and doughnuts at the office. That 6 a.m. aerobics class doesn't seem as fun, and getting up without hitting the snooze button seems impossible.

Sound familiar? So many of us have fallen into this yo-yo diet and exercise trap over the years. You decide you want to lose weight, start a program, and even start to see some results and then…life gets in the way. Before you know it, you're off your healthy living plan again. While SparkPeople has the tools and resources that make weight loss fun and uplifting—a true lifestyle change—you still need to commit to using them. You have to commit now and, well, forever. You have to choose to change your life, both when life is breezy and when things aren't going your way. Whether you have 5 pounds or 150 pounds to lose, you have to get serious if you're ever going to reach your goals.

So how do you know if it's time to get real? How do you know if you're committed to your weight-loss efforts this time around? If any of the five signs below sound like you, then you aren't 100% committed to getting healthy. (Don't worry; we'll help you get there!)

5 Signs It's Time to Get Real about Weight Loss

Sign #1: You keep waiting to start.
If you really want or need to lose weight but keep putting it off until tomorrow, next week, or even later in the future, you're not serious about weight loss. There is no perfect time to lose weight; you'll always have to deal with stress and work and LIFE, and there's no better way to get started than to jump right in today. Don't put off getting healthy for another day. Get healthy now. Why waste another day? Right this second you can start improving your health by doing something as simple as going for a short walk, choosing the stairs over the elevator or even looking up the online menu of the restaurant you're going to tonight and ordering a healthy dish. There's no time like the present. Your life starts now!

Stop putting it off: Tell a loved one that you're committed to changing your life and losing weight the right way. Then write down three simple things that you can do TODAY to be healthier, such as drinking a glass of water, walking around the block once or eating two fewer bites than you normally would. By sharing your goals, you'll stay accountable and by starting small, you'll build momentum to make more changes.

Sign #2: You can't do the things you want to do.
Did you once love to travel, but now have problems fitting in the airplane seat? Can you no longer play tag or run around with your kids? Does dancing with your friends or walking up a flight of stairs leave you winded? If you can no longer do what you need to do (walk without discomfort, take the stairs) or want to do (visit an amusement park, buy new clothes off the rack), it's time to get serious. With regular exercise and some simple food swaps, you can be back to your usual self and live your dreams.

Focus on functionality: For motivation, make a list of the things you want to do but can't do comfortably (or at all) right now. Weight loss isn't just about wearing smaller pants size; it will help you live the life you want. Your motivation can come from the list you made—all of your goals and dreams, both big and small. Then, with your doctor's blessing, begin a functional fitness program today. Go for regular walks to improve your cardiovascular fitness, and try these exercises to help make your everyday activities easier to do. Before you know it, the pounds will drop, but more importantly, you'll be able to do all the things you love to do.

Sign #3: You're facing chronic health issues.
Being overweight or obese puts a huge strain on your body and increases your risk for many chronic health problems, including type 2 diabetes, coronary heart disease and stroke, metabolic syndrome, certain types of cancers, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, pregnancy complications and premature death. Many of these conditions don't exhibit any symptoms, but that doesn't mean you haven't started developing them just because a doctor hasn't made a diagnosis yet. If any of these conditions run in your family or you know that you're at risk due to your weight or lifestyle, see a doctor right away. You can no longer treat weight-loss as an option. It's a necessity for you to save your own life.

Live longer and healthier: If you haven't had a physical in the last year, schedule one with your doctor today. If you do have any health issues, seek treatment and ask the doctor what types of physical activity you can do and if there are any dietary restrictions. Once your doctor has given the OK, get started with SparkPeople's beginner's exercise safety tips and start making healthier food choices to get on the road to a healthier you.

Sign #4: You give up easily.
Do you throw in the weight-loss towel after you eat a cookie or miss a single workout? Then you need to get real and learn to forgive yourself. Health and weight issues don't result from one small mistake during a 24-hour period; it's what you do day after day, time after time that really counts. You don't have to be perfect, but you do have to be consistent. So stop beating yourself up for every mistake. We all make them! It's what you do next that matters. Commit to making healthy choices most of the time, and you will reach your goals!

Get back on track: Promise that you'll be kind to yourself when you do slip up, and create a get-back-on-track plan. If you're not sure where to start, try one of these tips!

Sign #5: You're envious of others who have lost weight.
If you feel self-conscious about your body and size around others or feel extremely jealous of other people who have lost weight, then it's time for you to focus your energies on your own self-improvement. These feelings may signal something deeper that needs your attention. As you might guess, weight-loss isn't just about choosing to eat right and exercise. Many times, it's also about having the self-worth to make a change and believing that you deserve to do something positive for yourself!

Make yourself a priority: Stop comparing yourself to others. Everyone's journey and circumstances are different. So instead of wondering why you weren't blessed with a faster metabolism like your co-worker was, focus on what you love about yourself. The next time you become envious or self-conscious, remind yourself that you deserve good things in life, too, so commit to make healthy choices. Weight loss isn't a weakness, a desire to conform, or a sign that you're not awesome just the way you are. Every person is worthy of love, respect and self-care—and maintaining a healthy weight is part of that.


Losing weight is hard work, but the change begins with you and it starts right now. If any of these signs describe you, it's time to stop talking about weight loss and commit to it. A great way to begin is by signing up for a free account at SparkPeople.com and following the SparkDiet, a four-stage journey that teaches you how to make healthy lifestyle changes, one simple step at a time.

CLA - Weight Loss Wonde

by: Patricia Valle

~CLA - Weight Loss Wonder

Trade name "Tonalin" - CLA (Conjugated Linoleic Acid) is a naturally occurring fatty acid that is found in primarily meat and dairy products, and is also derived from safflower oil. CLA has gained a lot of attention in the past few years, due to its safe and effective use as a weight-loss product. CLA not only helps with weight loss, but converts excess fat into lean muscle mass.

There have been numerous studies showing that CLA is being used for other health benefits besides weight loss, but the main reason of its popularity seems to be focused on the reduction of body fat. CLA increase lean muscle mass which helps slim the body; because the more muscle mass, the more the body uses up calories, thereby speeding up the fat-burning process. Some of the studies have shown that people taking this supplement lost a significant amount of weight without changing their diet. CLA interferes with a substance in the body called "lipoprotein lipase" which stores fat in the body. By interfering with this substance, the body uses stored fat and turns it into energy.

Not only does this remarkable supplement help burn fat, but it seems to interfere with the growth of tumors and cancer. It has a great cancer-fighting potential. It has also been shown to be effective against breast cancer. Some of the other health benefits of using CLA, are for an enhanced immune system, as well as for anti-inflammatory and antioxidant protection. Another interesting point is that CLA seems to have the ability to prevent the build-up of cholesterol deposits in the arteries.

Diabetics may also benefit from CLA, because of its ability to normalize impaired glucose tolerance in people who are non-insulin dependant; thus playing an important part for the treatment of Type 1 Diabetes. Studies are still being conducted at many universities to explore other aspects of using CLA.

Suggested use of this supplement should be 1 capsule with each meal. Although this supplement has no known side effects, caution should be used if you suffer from gallbladder problems, liver disease, or if you have a problem with fat digestion. Make sure you are getting pure CLA (Tonalin). CLA can be found in health food stores.

Change Your Life With a Commitment to Weight Loss

by: Tammy Corbett

Anyone who has ever had to lose weight can attest to the enormous commitment the endeavor demands. Dropping pounds requires you to substantially alter your life style. Eating habits must be changed, physical activity must be incorporated and a general healthier approach to living must be embraced. For many individuals, the promise of a thinner self is the inspiration to maintain a weight loss regimen. Losing weight can have not only a significant effect on your health, but also on your self-esteem.

Feeling good about your physical appearance benefits your self-esteem in many ways. For many people, not being proud of their body prevents them from attaining what they want in life. It is exciting to think of the many areas in your life that can potentially change when you lose the weight.

Changing Your Attitude about Weight Loss

Losing weight can give you the confidence you need to win the position at work that you have always wanted. When you are not positive about your appearance, it shows, and often your career is negatively affected. Knowing that you look and feel good results in a positive attitude and people will respond accordingly. It is not only your attitude that will change, but also the way you interact with people. Weight loss can help you be more assertive, direct and convincing- factors that can get you ahead in your career!

Visualizing a Thinner You

Undoubtedly, weight loss has the power to change your professional life, but it also has the ability to change your romantic life. Whether you are attached or single, a new thinner you will have more confidence in the field of love. Perhaps you will surprise your husband by wearing that sexy dress you had always thought of wearing but never had the courage to do so. Or, maybe you will finally ask that gorgeous librarian out on a romantic date. Losing weight not only sheds extra pounds from your body, but it also does away with feelings of fear and intimidation. Once you conquer weight loss, you will feel as if anything is possible, and it is!

When you start to feel as if you will never lose the weight and dieting is just too hard, think of the new thinner you that is just around the corner. Imagine the added energy you will have, the increased confidence and the overall feeling of well being. Weight loss is hard work, but the end result is well worth it!

Determination makes you lose weight.

Losing weight implies changing your inner self by making a strong commitment with your own self that if I am going to change my life style and change people in my life I’ll  come to terms with my weight loss regime otherwise no way.
There are certain people you should have around yourself, like your immediate family who want to support you so that you try and curb your craving for food.
-They would take special pains for you so that when you are out for dinner with them you have your own sand witch or salad with you, so that you can’t stop yourself by going out with them and enjoy family life.
-Some helper may be around the house who can pamper you saying yes mama, you looking gorgeous as losing some weight suits you.
-Friends that keep texting you to remind you that do you really want this? Need to eat this?
A friend who has started exercising with you comes daily to join you in the work out.
-A whole lot of friends and people will be added or retained who give you tremendous positivity for this change.
People you should not have in your life.
Start saying no to people who still invite you for tea, sugary alcoholics and cheese cakes, when they know that you have started to lose weight.
Stop meeting people who distract you from your endeavor by saying you know that you can never lose weight.
Avoid meeting those elderly fat women, who usually say, “O common! You are already too skinny to lose weight.”
People that make you depressed, because they want to insult you as they are jealous of you, so that you get discouraged and may stop losing weight.Stress makes you obese, when you meet negative people you resort to compulsive eating, as you think that if only eating will compensate you.

Emotional eating

When you are stressed, depressed or drained out, you feel eating as a compensation to calm you down. For that, you need to understand that it’s the stress syndrome, which is dragging you down. Pushing you against the wall, leading you to obesity.

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Just relax, cool down, if out want to lose weight, keep saying this to yourself “yes you going to lose weight and you are losing weight.” Start giving rewards to yourself, when you didn’t eat the cheese cake and you were hungry. Instead you took out your bran biscuits and had them with your tea. One thing more, you should always have some food items readily available at your home so that when you feel like eating you have them with you, otherwise you will binge on fats available in the fridge.

Can You Attain Weight Loss While Fasting?

by: Jason Barger

Fasting, when done properly, can be a basic part of a solid weight loss plan. If done correctly it can be a great start to your new way of living.
When I first started my weight loss program I began with a fast. I have fasted for 2-7 days on a few different occasions. The reason that fasting can be such a great way to start a weight loss program is because you can see results immediately.
It will also make it very easy to stick to your diet for the first week. After not eating for a few days, your food will taste better. This is a great time to go a few days eating only fruits and vegetables. This can easily turn your two day fast into a 7 day, full body cleanse.
Fasting can make you look much thinner in only a couple days. You may not lose a significant amount of weight, but it will look like you have. It can make your waist noticeably thinner and clear up blemishes or skin problems.
Although I do not think fasting is to be used specifically for weight loss, I think you can do it to get your body ready for a healthier way of living. Use it as a way to cleanse your body out and get rid of all the toxins clogging your system.
I suggest drinking fruit and vegetable juices while fasting. I have read that you should do a water fast, but it can be a miserable experience if you have never fasted before. So stick to natural juices.
One of the better results I saw from my fasting experience was that I have more self control over my eating habits. I have always been a binge type of eater. After my fast, I felt like I could restrain myself easier. It is probably a mental attribute. I mean if I can go without eating for 7 days then I can sure keep myself from eating something I shouldn’t.
So although I don’t think you can use fasting as a diet or weight loss program, I do feel that it can be a great start to a proper weight loss diet and exercise program. I think it is definitely something that everybody should do at least once a year.
If you have any health problems you should consult a physician before starting any weight loss program. And, if you absolutely cannot go without food then simply try going a few days eating vegetables and fruits only. This will give you most of the same results as the fasting will. However, I recommend the fast over the fruits and vegetables because of the confidence and control you will begin to enjoy as a result.

Can Weight Loss Improve Your Health And Make You Feel Better

by: Mike Yeager

Many people today are interested in weight loss and weight loss programs. Sedentary life styles and lack of exercise have contributed to a general trend toward carrying around a few extra pounds. Following a disciplined weight loss plan can prove very helpful and beneficial to people who don’t really have any idea of how to create a weigh loss diet. There are many options available today to help you trim a few pounds and fit into the clothes you want.
Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there's a lot of misinformantion floating around and lots of desperate people are easily duped and ripped off. The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat.
A balanced lifestyle of good nutrition and regular exercise will help you achieve your weight loss goals. Some people seek Fast Weight Loss while others would like to gradually thin down for health reasons. Take advantage of all the information and help available today to help you achieve your weight loss goals.

Can Quick Weight Loss Really Work?

by: Jeff Dedrick

Quick weight loss is promised by diets all the time. "Lose 10 pounds over night," the ads will scream. Most people know in the back of their mind that quick weight loss is either not healthy or is a short term fix.

Most quick weight loss pounds are only water. Your body will flush water out of your system and the scale will show a quick weight loss of 3 to 10 pounds. The quick weight loss is however short lived. The second you drink any fluids your body will hold the water and your quick weight loss will disappear.

The short tem success of quick weight loss in a low carb diet is also this loss of water. Dieters are excited when they see the quick weight loss however this excitement is short lived. Once carbs are introduced back into their diet, boom, there goes the quick weight loss.

Instead of being suckered into all the quick weight loss claims, why don't your try these common sense weight loss tips to use when dining out to help you achieve long term success. You won't see a quick weight loss by following these tips but you will see some really great long term changes in your body.

1.) If you must have a dessert, split it with a friend.

2.) Start your meal with soup and a salad. If you fill up on healthy foods first, you may eat less of the high calorie entries.

3.) Immediately ask for a box to go and place half of your meal in it. Not only will you cut calories but you now have an entire additional meal for later.

4.) Ask for non-fat or low-fat dressing on the side when ordering your salad. You can then control the portion size. A high calorie dressing can add 200-400 additional calories to your health salad.

5.) At a fast food restaurant, always order the small size. Did you know a super size French fry at Mc Donald's is 29g grams of fat and 610 calories??

Once again, these simple restaurant tips will not result in quick weight loss but if you start using these and other weight loss tips every day, you will start seeing the long term success you truly deserve. Always think long term and don't be tricked by diets that promise "incredible quick weight loss".

Calcium for Weight Loss

by: Michael Lewis

You have permission to publish this article electronically or
in print, free of charge, as long as the bylines are included.
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Calcium for Weight Loss

Calcium for Weight Loss

-------------------

Psst, got milk? Calcium may be the newest weight-loss
secret. A new study provides more evidence that
calcium can fight body fat and help keep your weight
under control.

Researchers found that adolescent girls who consumed more
calcium weighed less and had less body fat than girls
who consumed the same amount of calories from other
sources. Previous studies have shown that a higher
calcium intake can block body fat production in adults and
preschool children, but this is one of the first studies
to show that it might have the same effect in
body-conscious preteen and teenage girls.

The study

----------------

The study, presented this week at the Experimental Biology
2003 meeting in San Diego, involved an ethnically mixed
group of 321 girls aged nine to 14.

Each of the girls recorded everything she ate and drank,
along with any calcium or vitamin supplements, for three
days. Researchers also measured the girls' physical
activity, weight, and amount of body fat just above the
hipbone -- a measure of abdominal fat.

Not surprisingly, they found that the girls who consumed
more total calories and exercised less weighed more and
had more body fat. But when researchers compared girls
with similar calorie intake, physical activity level,
and size, they found that the girls who consumed more
calcium on average weighed less.

Researchers say most of the calcium in the girls' diet came
from dairy sources, and it didn't take much to make a
difference in their body fat and weight. The study found
an increase of one serving of dairy, such as a cup of
milk or thumb-sized piece of cheese containing about 300 mg
of calcium, was associated with about half an inch less
abdominal fat and nearly 2 pounds in lower weight.

But researcher Rachel Novotny, PhD, RD, says the findings
shouldn't be interpreted as an excuse to add more cheese
and other calcium-rich dairy products to your diet in
the hopes of stimulating weight loss.

"It doesn't mean that just eating more dairy can help you
lose weight," says Novotny, professor and chair of the
department of human nutrition, food and animal sciences
at the University of Hawaii at Manoa.

Calories are still the bottom line

-------------------------------

His findings, published in this week's Journal of the
"Calories are still the bottom line," Novotny tells WebMD.
"Does the composition of calories matter? Yes, having
more of them come from calcium-rich foods is associated
with lower weight and lower body fat."

In light of the current obesity epidemic, Novotny says these
findings might provide a new way to help set up children for
a healthy body weight later in life. Although reducing
overall calorie intake and increasing physical activity
are the most effective means to promote weight loss
and reduce body fat in people of any age, she says a
relatively small change in calcium intake might also
lower body fat.

"What perhaps is important about this is that they are in a
period of rapid growth, and because of that growth there is
an opportunity to modify their body composition," says
Novotny. "It sets the stage for future body composition."

High body fat and obesity is associated with many health
risks such as high blood pressure, heart disease, cancer,
and diabetes.

Calcium's fat-fighting power is not fully understood

-----------------------------------------------

The exact mechanism behind calcium's fat-fighting power is
not fully understood, but previous research in animals
suggests that high levels of calcium in the bloodstream
slow down fat production and help shift the body's focus
from accumulating fat to breaking it down.

Registered dietitian Althea Zanecosky says the old adage,
"like mother, like daughter" usually doesn't apply to
weight control methods, but this study shows that it can.

"As a dietitian, I'm really thrilled because here's a food
we're trying to get them to eat for other reasons, and now
here's this added bonus," says Zanecosky, who is also
spokeswoman for the American Dietetic Association.

"Preventing bone disease coming years down road might not be
an incentive for girls," Zanecosky tells WebMD. "But for
those concerned about their weight, this is one more reason
for them to drink their milk because it may also have this
beneficial effect on their weight."

Sneak extra doses of calcium-rich foods into your children's
diet

-----------------------------------------------

Zanecosky says it's not hard for parents to sneak extra
doses of calcium-rich foods into their children's diet. As
a mother of two adolescent daughters herself, she finds
the following "tricks" especially effective in her own
children:

Grab a decaffeinated cappuccino with your teenager as an
after-school snack.

Send yogurt along with their lunch, as a snack, or have it
for breakfast (no-fat or low-fat versions of many yogurts
are also available for weight-conscious kids).

Whip up fruit smoothies with skim milk or yogurt.

Sprinkle reduced-fat grated cheeses on salads.

Incorporate low-fat shredded cheese blends into dinner
entrees, such as Mexican cheeses on fajitas and tacos,
Italian cheeses on pasta, etc.

If your child doesn't like plain milk, offer flavored milks
such as chocolate or strawberry.

"This is one potentially trendy diet that's healthy. You can
control fat and get strong bones at same time. I don't know
of any other diets can make that claim," says Zanecosky.
"You can't lose anything but pounds."

Source: WebMD
About the Author
About The Author

Calcium - The Key To Quick Weight Loss

by: Priya Shah

Are you dieting your way to bone loss? Are you aware that the diet you follow may be depleting your bones of essential nutrients and increasing your chances of developing osteoporosis? Popular diets may promise quick weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss. And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California. (1) The study looked at the eating behavior of women between the ages of 18 and 50 and found that those classified as "restrained eaters" had significantly lower bone mineral density and bone mineral content (key indicators of overall bone strength and health) than women who said they weren't concerned about what they ate. "Exercise and eating a well-balanced diet with adequate calcium, are two of the best ways to keep your bones strong and healthy." advise the researchers. Calcium is not only good for your bones but can help you maintain a healthy, low fat diet too. There has been increasing media coverage about numerous studies showing that a diet rich in calcium helps reduce body fat. Why is calcium important in weight loss? Calcium is a fat burner. High-calcium diets seem to favor burning rather than storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown. Calcium changes the efficiency of weight loss . In fact, study after study has shown that the people with the highest calcium intake overall weighed the least, and the people with the lowest calcium intake had the highest percentage of body fat. (2,3,4) When overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat. A low daily calcium intake is associated with greater tendency to gain weight, particularly in women. (5) Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. (6) Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children (7), but this was one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls. But aren't dairy products fattening? Some dieters consider dairy products to be fattening, but the evidence suggests the opposite is true. Consumption of calcium-rich dairy foods can actually help to reduce and prevent obesity. Over 20 recent studies show that milk products actually contribute to weight loss. A new study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of obesity by as much as 70 percent. (8) The study provided clinching evidence that calcium in low-fat dairy products can help adjust your body's fat-burning machinery and help keep your weight under control. In another study, obese subjects placed on a high-calcium diet, with yogurt as the calcium source, showed markedly greater fat loss than those on a low-calcium diet. (9) Numerous studies have shown that dairy calcium is more effective in reducing body fat than other forms of calcium. (10) Why does diary calcium work so well? Researchers believe that other nutrients found in milk products act in synergy with calcium to reduce fat more efficiently. Glycomacropeptides (found in whey proteins derived from milk) in particular, are known to create feelings of satiety and fullness and decrease food intake. (11,12,13) Foods that are a good source of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones like those in canned salmon. Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment. References: 1. Dieters May Lose Bone Density. April 1999; Agricultural Research magazine 2. Regulation of adiposity by dietary calcium. Zemel MB et al. [2000. FASEB J 14:1132-1138.] 3. Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications. Zemel MB. 2002. [J Am Coll Nutr 21: 146S-151S.] 4. Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. Shi H et al. [2001. FASEB J 5:291-293.] 5. Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.] 6. Higher dairy intake is associated with lower body fat during adolescence. Novotny R et al. [2003. Poster Presentation, Experimental Biology Meeting, April, San Diego, CA.] 7. The role of dietary calcium and other nutrients in moderating body fat in preschool children. Carruth BR and Skinner JD. [2001. T Int J Obesity Relat Metab Disord 25:559-566.] 8. Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults. Zemel MB et al. [Obes Res. 2004 Apr;12(4):582-90.] 9. Dairy (yogurt) augments fat loss and reduces central obesity during energy restriction in obese subjects. Zemel MB et al. [2003. FASEB J A1088:679.3] 10. Calcium and Weight: Clinical Studies. Heaney, R.P., Davies, K.M., Barger-Lux, M.J. [Journal of the American College of Nutrition, 21(2), 2002, pages 152S-155S.] 11. Cholecystokinin decreases food intake in rats. Gibbs J, Young RC, Smith GP.J Comp [Physiol Psychol 1973 Sep;84(3):488-95] 12. Cholecystokinin antibody injected in cerebral ventricles stimulates feeding in sheep. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May 8;212(4495):687-9] 13. Peptides with CCK-like activity administration intracranially elicit satiety in sheep. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;26(6):979-83]

 

Brink's Unified Theory of Nutrition For Weight Loss and Musc

by: Will Brink

Copyright 2005 Internet Publications
When people hear the term Unified Theory, some times called the Grand Unified Theory, or even "Theory of Everything," they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations.
Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Michio Katu, puts it "an equation an inch long that would allow us to read the mind of God." That's how important unified theories can be. However, unified theories don't have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case nutrition.
Regardless of the topic, a unified theory, as sated above, seeks to explain seemingly incompatible aspects of various theories. In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.
One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.
The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., carbs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.
This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.
Before I go any further, two key points that are essential to understand about any unified theory:
A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. So, for me to outline all the information I have used to come to these conclusions, would take a large book, if not several and is far beyond the scope of this article.
A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.
"A calorie is a calorie"
The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of "calories in, calories out." Translated, if you "burn" more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.
This long held and accepted view of nutrition is based on the fact that protein and carbs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.
However, the "calories in calories out" mantra fails to take into account modern research that finds that fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.
Even worse, this school of thought fails to take into account the fact that even within a macro nutrient, they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.
Translated, not only is the mantra "a calorie us a calorie" proven to be false, "all fats are created equal" or "protein is protein" is also incorrect. For example, we no know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.
The "calories don't matter" school of thought
This school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories don't matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don't matter in such a diet.
Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don't matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!
The reality is, although it's clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. They always have and they always will. The data, and real world experience of millions of dieters, is quite clear on that reality.
The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That's not to say people can't experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.
Weight loss vs. fat loss!
This is where we get into the crux of the true debate and why the two schools of thought are not actually as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables...
Brink's Unified Theory of Nutrition
...Thus, this reality has led me to Brink's Unified Theory of Nutrition which states:
"Total calories dictates how much weight a person gains or loses; macro nutrient ratios dictates what a person gains or loses"
This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes but very different ratios of carbs, fats, and proteins will lose different amounts of bodyfat and or lean body mass (i.e., muscle, bone, etc.).
Some studies find for example people on a higher protein lower carb diet lose approximately the same amount of weight as another group on a high carb lower protein diet, but the group on the higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macro nutrient intakes often find the higher protein diet may lose less actual weight than the higher carb lower protein diets, but the actual fat loss is higher in the higher protein low carb diets. This effect has also been seen in some studies that compared high fat/low carb vs. high carb/low fat diets. The effect is usually amplified if exercise is involved as one might expect.
Of course these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).
Or, as the authors of one recent study that looked at the issue concluded:
"Diets with identical energy contents can have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition."(12)
The point being, there are many studies confirming that the actual ratio of carbs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories has the greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combines the "calorie is a calorie" school with the "calories don't matter" school to help people make decisions about nutrition?
Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the down right unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the 'net, and well meaning friends, but that's another article altogether).
Knowing the above information and keeping the Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:
An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.
A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and visa versa.
Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories can't be ignored.
This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions of the same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) start with the correct macro nutrient ratios that depend on variables such as amount of LBM the person carries vs. bodyfat percent , activity levels, etc., and figure out calories based on the proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals.
Diets that give the same macro nutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables.
Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.
Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or what ever the goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?
Simply asking, "how much weight will I lose?" is the wrong question which will lead to the wrong answer. To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.
Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they can't keep and go against what we know about human physiology and the very laws of physics!
There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind. Bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don't receive the optimal results they had hoped for and have made yet another nutrition "guru" laugh all the way to the bank at your expense.
Any diet that claims calories don't matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, it's a scam. Any diet that tells you it will work for all people all the time no matter the circumstances, throw it out or give it to someone you don't like!

Body Wraps & Weight Loss

by: P. Mehta

Body Wraps & Weight Loss

Copyright 2005 P. Mehta http://www.fatfreekitchen.com
[You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info. ]

Body wraps can help tone and tighten the skin, improve blood circulation, detoxify the body and help mobilize fat so it can be eliminated from the body naturally. You do not need any special equipment other than a mixing bowl, heating pot and wrapping sheets like thin towels.

Body wraps work in two stages: absorption and squeezing (compaction). In the absorption stage you apply a substance on your body by "wraps". Once the pores of skin are opened, the fluids are "extracted" or "absorbed" by the substance and the bandage.

There are several absorbents: sea clay, seaweed, herbal, mineral and aloe vera. The effect of the wrap is determined by the ingredients used.

Squeezing is simply compacting the tissues together after the "interstitial fluid" has been extracted. Once the fluids have been extracted, there are empty "pockets" between the cells. So if somehow we can squeeze them closer together, the end result should be a thinner and leaner looking body. The body bandages and wraps squeeze the body part and squeezing together the empty "pockets".

Body Wrapping and Weight Loss - Slim Down or Slim Scam?

by: Ronnie Bussey

One particularly enticing aspect of low-carbohydrate dieting is that you can lose weight. The down side of it is, unless you are careful, you can end up gaining it all back - plus more. While low-carbohydrate diets do help you to lose weight, it's worth mentioning that it also takes some discipline to follow the daily program and keep the weight off. Unfortunately, many low-carb diet programs fail to include instructions for the necessary lifestyle changes that must be put into place for long-term success. Additionally, low-carb diets can literally rob the body of certain nutrients which are beneficial in the overall reduction of other potential health problems. Know What You Are Giving Up.
Carbohydrates are typically found in fruits, vegetables, beans and whole grains (whole wheat breads, pasta and brown rice). These carbohydrates help to reduce the risk of heart disease, hypertension, cancer, diabetes and gastrointestinal disorders. To date, there is no evidence that high saturated fat, high protein, low-carb diets are healthy if consumed over a lifetime.
Why Low-Carb Diets Work So Well.
Low-carb diets, as with all diets, work because people eat fewer calories while following them. On the low-carb diet, calories are lower because you are reducing or eliminating sugars, sweets, starches, fruits and vegetables. If at the same time, you substitute high protein and fat foods, which are filling, you will feel fuller and eat less.
On any low-carb diet a considerable amount of the weight lost is water weight. Here's how it happens. Your body stores carbohydrates in muscles and the liver. Carbs are stored with 3 parts water to 1 part carbohydrate. If you stop eating carbohydrates the body uses up its existing carbohydrate reserve to maintain your blood sugar. This releases lots of water. That is the initial "weight loss" that you experience on a low-carb diet.
What Are Some Benefits of Low Carb Dieting?
Weight loss for the overweight helps to improve overall health in many ways. It can reduce blood pressure, cholesterol and blood sugar levels. It can have positive effects on self-esteem and body image. It can be a great motivator for anyone who has had difficulty losing weight following other diets.
The Low-Carb Food Craze: Pay More - Lose More?
Don't be fooled. These foods can have plenty of calories and are expensive too. In the last few years, more than 1,000 products labeled "low-carb" have made their way to grocery shelves. To reduce the carbs, most products substitute soy flour or cellulose (not unlike wood pulp) for refined flour. They add artificial sweeteners and sugar alcohols, which have half to one-third the calories of sugar, instead of sugar… And taste is definitely not their biggest selling point.
Low-Carb Dieting Drawbacks.
Most people can only follow a low-carb diet for so long before they start craving some sweets or starches. The problem is that when you start eating these foods again you will begin to retain water and this will appears on the scale as "weight gain." If you have been on a low-carb diet and want to work back to a diet that includes complex carbohydrate begin by slowly adding small portions of grains into your diet. (A slice of bread or ½ cup rice or potatoes.) Expect to see a few pounds of water weight gain but remember - it's not fat weight!
Cut The "Junk Foods" And Drop The Weight!
You don't have to follow a special low-carb diet to lose weight. Eating fewer high calorie and high fat foods and increasing your exercise can also result in successful weight loss. I know, you've heard that before, but it really is true.
The average man eats about 2600 calories a day, the average women about 1900. A pound of fat a week can be lost by reducing your intake by 500 calories a day. One 20 ounce can of regular Coke contains 250 calories and a Snickers candy bar contains 280 calories. Cutting down on sweets can produce weight loss without sacrificing overall nutrition. Add a mile or two walk, or jog, several days a week (100-200 calories burned) and you are well on your way to weight loss. Cutting the "junk foods" can be a strategy in itself. At the same time, eat more fruits, vegetables and salads. Try filling up without "junking up" and your chances of successful weight loss will increase dramatically.
About the Author

Beating The Weight Loss Bandits

by: Janice Elizabeth Small

If you're on a weight loss program you're under constant attack - attack from the food bandits all around you.
There is food waiting to ambush your weight loss efforts at every turn.
It's there on every street corner: available, fast, in huge portions and full of fat.
It's there at every checkout: convenient, brightly-packaged and calling "Eat me! Eat me!"
It’s there at work for every occasion: birthdays, promotions, leaving parties, "because it’s Friday".
It’s there at home brought to you larger than life on every TV set, seductively advertised, calling from the fridge and pantry "I’m here! Come and get me! You know you want to!"
Given that the food bandits are out there, what can you do about them?
Be ready to defend yourself!
Know your weak spots – those food temptations you find hard to resist, and plan to
Avoid them as much as you can. Don't drive past fast food outlets even if it means a detour. Keep tempting high-fat snacks out of your home. Give TV ads a wide berth – in fact give TV a miss altogether and get out and do something. Walk away from offers of food, declining as politely and firmly as possible. "No thanks, I’m not hungry just now" should be enough.
Treat your encounter with food bandits with a sense of fun. Make a note in your mind that you’ve spotted one "Alert! Food bandit on left flank. Eyes right! Defeat!"
If you succumb once in a while to the food bandits, don't let it get you down. Brush yourself down and be ready to come out fighting against the next lot.
Be delighted each time you spot and overcome a food bandit. Feel proud that you were able to show who's in charge. You're the boss!
Once you recognise the food bandits for what they are, they lose their power. Each time you take them on and defeat them, you'll notice their influence over you diminish.
Gradually you get into the habit of ignoring the bandits. Long term result – a slimmer, healthier, beautiful you, in total control of the food you eat.
Janice is the publisher of a monthly newsletter "Think Slim" full of information on losing weight and keeping it off. See her website

Be a Loser: 50 Reasons to Get Weight Loss Surgery

by: Ally Moll

Weight loss surgery is fast becoming a very popular way for obese and morbidly obese people to get and keep the weight off. America is the fattest it's ever been and they're even saying there is an "obesity epidemic". The term is even being used in the UK now. I even had gastric by pass surgery 2 years ago and it has changed my life only for the better. You can see my before and after photos at http://www.allymoll.com/wls.html
There are many reasons for people to consider getting weight loss surgery. For those of you who are still unsure, here are fifty ways your life will change for the better after surgery. If you're still unsure, feel free to contact me for a free consultation.

1. You lose weight FAST!
2. You get to purchase a whole new wardrobe....several times if you wish.
3. You will be able to see and touch your own feet.
4. You'll feel lighter.
5. It will be easier for you to exercise
6. You can go up a flight or two of stairs without completely running out of breath.
7. Your self-esteem will sky rocket.
8. People will hold doors open for you, look at you and actually say hi and smile.
9. You will get hit on!
10. You will be able to achieve all those positions you've always wanted to try during sex.
11. You'll clothes will start falling off of you.
12. You can purchase jewelry in a "normal" store.
13. Your joint pain will lessen or disappear.
14. There is a possibility your diabetes will go away.
15. You'll just feel GOOD.
16. You'll get complimented a lot.
17. Your snoring will lessen or disappear.
18. You can comfortably wear jeans.
19. No more high blood pressure.
20. No more asking for a seatbelt extender on the airplane.
21. Your butt won't hurt as much after riding a bike.
22. You will feel very proud of yourself.
23. You'll see inches of fat melt right off of you.
24. Your energy will increase.
25. You'll be able to cross your legs.
26. You will finally weigh LESS then what it says on your driver's license.
27. You can finally purchase that cute little sports car and now worry if you'll fit behind the steering wheel.
28. You'll actually be able to use those tiny bathrooms on airplanes and trains.
29. You can sell all your fat clothes on ebay and make some extra money.
30. You can do more housework! (Ok, this may not be a "pro" for everyone)
31. You'll literally lose weight overnight.
32. You'll live longer.
33. You'll be healthier.
35. You won't run away or throw your hands up every time someone wants to take your picture.
36. You'll start using the regular carts at the grocery store instead of the electric handicap ones.
37. You can get a short haircut without looking like a pinhead.
38. You won't feel hungry all the time.
39. You'll feel pretty/handsome again.
40. Your shoe size will drop.
41. You'll be able to ride all the roller coasters and never have to do the "walk of shame" when you discovered you couldn't fit into the seats anymore.
42. No more heartburn.
43. You can go to the gym and finally be one of those skinny perky people you use to envy.
44. No more starving yourself on crazy diets.
45. No more worrying if the chair you're sitting on will break.
46. You can go to the playground and swing on the swing set.
47. Your kids will be able to put their arms all the way around you when they hug you.
48. You'll save money by not eating as much and not going out to eat as often.
49. Learning how much certain people really care about you.
50. And lastly you will most likely meet a ton of wonderful weight loss surgery people who will become your good friends for life.

Avoid these five common weight loss mistakes

by: Hristo Hristov

Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the "1200 calorie diet" plans and the like.
Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence, dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fixed calorie diet plans don't work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fix your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.
If you want to lose weight at a constant rate, you must repeatedly:
decrease your calorie intake to accommodate the calorie expenditure drop
increase your calorie output by exercising more
do both
I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.
Why does my calorie expenditure drop as I lose weight? The most important factors are:
You weight less. A smaller body burns less calories both at rest and while active
You may involuntarily burn fewer calories. Dieters often lack energy and move less
Calorie restriction suppresses the metabolic rate
You have less body fat, which may further suppress your metabolic rate
These major factors contribute to an ever-decreasing energy expenditure as one loses weight. The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, the greater the calorie expenditure drop.
Now you must understand that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more calories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.
It is very difficult to estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as an example.
Mistake #2: Overreporting the "extra" calorie expenditure of exercise
Most people count the calories they spend exercising as "extra" calories. There is a difference between calories burned while exercising and "extra" calories burned exercising. Here is an example: you burn 300 calories on the treadmill instead of your usual activity (watching TV at home); in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Let's say that watching TV, you would have burned 80 calories. In this specific case, you have expended 300 calories while exercising, and 220 "extra" calories.
Calorie counters mindlessly add the calories burned exercising as "extra" and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part of your usual activities that overlaps with the extra activities twice.
How to estimate the "extra" calories burned exercising?
In order to make the calculations more accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energy expenditure per time. In plain English, a MET = 3 means burning 3 times more calories than resting. A MET = 1 signifies how many calories you burn at rest (your Resting Metabolic Rate or Basal Metabolic Rate). Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting and walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning?
Let's use a real world example. Consider a female person with a Resting Metabolic Rate of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories per minute at rest, which signifies a MET = 1. Let's say our example woman just returned from an aerobics class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 (minutes) x 6 (MET) * 0.84 (calories per minute) = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising (MET = 1.5). In this example, the woman substituted chatting on the internet with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 (chatting) from 6 (exercising). Now let's calculate the extra calories: 30 (minutes) * (6 - 1.5) (MET value) * 0.84 = 113 calories.
Let's consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie per minute. Then the counter will find that exercising for 30 minutes will yield 30 (minutes) * 6 (MET) * 1 (calories per minute) = 180 calories. The calorie counter will add these 180 calories to your daily expenditure without considering that a part of these 180 calories is already accounted by your usual activities.
Do you now see the difference between 113 calories and 180 calories? If that woman spends 5 hours a week in that aerobics class, the standard calorie counters will overreport her calorie output by: (180-113) * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the time for trial and error calorie estimations?
Remember these two rules:
Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories! Always subtract the calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) then the additional MET would be 8 - 6 = 2.
How to find the MET values of activities based on standard tables?
In order to make the above calculations, you need to know the MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find the MET you just need to divide the calories by the duration.
Example: "Bicycling, stationary, general", "20 minutes", "140 calories"
MET of "Bicycling, stationary, general" = 140 / 20 = 7
I know these calculations are somewhat tedious and in many cases the standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.
Mistake #3: Training with light weights and lots of reps
I have seen countless number of ladies come to the gym, get the lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in the gym, only about half of the calories burned are "additional".
Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not going to burn many extra calories.
Remember the rule: the less intensive the activity (smaller MET), the greater the calorie expenditure overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.
Mistake #4: Using "average person" calorie estimations
You can find all kinds of tables showing the calorie cost of different physical activities on the internet. These tables don't show your calorie expenditure. They actually tell you the calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Combine this with the common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.
Mistake #5: Going on very low calorie diets (VLCD)
Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of the calorie restriction factor; other factors such as the level of leanness may further depress the calorie expenditure.
A big percentage of the quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.
Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.
Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.
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