Our Slowing Metabolism as We Age

Its a basic fact of life. As we get older our metabolism begins to slow down and the older we get the slower it gets. Thats just how nature works. A slowing metabolism isnt always noticeable either, its something that sneaks up on us and before we know it theres 10 or 15 extra pounds hanging off our bodies. Or maybe youve gained only 5 or 10 pounds but your clothes just seem to fit a lot tighter. As we grow older for many people the body begins to do the unthinkable, it starts getting rid of muscle and replacing it with a nice layer of fat.

There a couple of reasons that this begins to happen as we get older. For most people getting older means being less active. We also dont really change the way we eat and our caloric intake begins to overtake our caloric output. This change can be slow as the fatty layer slowly begins its insidious advance. Human growth hormone, the hormone responsible for our growth from infant to adult hood, begins to diminish. The body, no longer needing to grow, produces less and less of this as it ages. Human growth hormone is also responsible for building and maintaining lean muscle mass and as it diminishes the body has a harder time maintaining its muscle.

There is one way to slow the loss of muscle and keep that youthful vigor and body. Research has shown that exercise will keep your metabolism running efficiently and that means burning calories and excess fat. In one study a group of older men was divided into two groups. One group was put on an exercise program the other group was allowed to go about their daily lives. At the end of the study they compared both groups to two groups of younger men with similar lifestyles. The older group of couch potatoes averaged 22.2 pounds more fat than their younger counterparts. The group of older exercisers on the other hand only had about 9.5 extra pounds of fat then their more active younger counterparts.

In another study it was found that men who lifted weights can increase not only their muscle strength by over 200 percent but that their growth hormone decline significantly slowed allowing them to not only increase their lean muscle mass but also maintain it.

Maintaining or even increasing your metabolism while we age is entirely possible, but it does take a little motivation on your part. By following three simple steps, living healthy, exercising and eating right the slow wasting of muscle mass can be avoided even into our later years.

To learn more about a 3 step metabolism boosting program and for more information about metabolism please click here.

Circuits For Fast and Effective Fat Loss

Are you lacking the time to exercise? Are you short on money and can't afford a gym membership? Do you lack workout equipment?

Then bodyweight circuits are the answer to all your exercise excuses!

When using body weight circuits, you are getting in a total body cardio workout. All you need to do is pick 2-3 lower body exercises and 2-3 upper body exercises that you do using only your body weight. Alternate the upper and lower body exercises, doing 10-15 repetitions per exercise, with no rest until you have completed all the exercises one time through. Rest for 30 seconds and repeat the circuit up to 6 times. There you have a perfect fat burning circuit in less than 25 minutes!

Not only do body weight circuits burn fat, but they help to boost your metabolism. By using body weight training, you are incorporating both interval and strength training all in one workout and your body will not only burn calories while you are doing your circuits, but long after you are done!

Bodyweight exercises also help build muscle, which helps not only to increase your metabolism, but also makes you look sexy.

Here is a beginner bodyweight circuit workout:

• Wall Ball Squat - 15 reps

• Kneeling pushups - 10 reps

• Hip Extension - 15 reps

• Plank on Hands - 20 seconds

• Bird Dog - 5 reps per side hold for count of 5 seconds

Here's an intermediate bodyweight circuit workout:

• T-Squat - 15 reps

• Forward Lunges - 12 reps each leg

• Decline Pushup - 15 reps

• Mt Climber - 15 reps

• Close grip Pushups - 15 reps

• Side plank - 30 seconds each side

You can use the bodyweight circuits in place of your interval training or added to your regular training. Give them a try and start blasting that fat!

Angie Schumacher is a successful fitness entrepreneur both in online and offline areas. She is a Certified Personal Trainer and diet and fitness website manager. For more great diet and fitness tips, visit http://www.womensdietandfitness.com

How To Choose A Perfect Diet - Achieve Earth Shattering Results Using These Tips

So are you think about getting on a diet? Stop and stop right now. Do you know that most people out there choose diets which don't even suit their bodies? Do you know that if something works on one of your friends there is no guarantee that it's going to work on you too? You see we all have different bodies and this is the reason why results always vary from individual to individual therefore it's always recommended to choose the diet which is best for your body. Read on to discover some of the most mind blowing ways on how to choose a perfect diet and achieve the desired results within no time...

How much do you want to lose? - This is the first question you need to answer. How much weight do you want to lose and how fast? You see some people want to lose a lot of weight but they get on a light diet which does not help them lose any substantial amounts therefore it's best recommended to see how much you want to lose and choose a diet which helps you lose the appropriate amounts.

Would you have to stretch? - Another question you need to ask yourself is how much would you have to stretch with this diet and would this be comfortable for you? You see people first start off with a diet with great enthusiasm but with time find it extremely hard to keep up with it and give up before they get the desired results. This wouldn't work if you are really trying to lose weight therefore your best bet would be to choose a diet you are comfortable with.

Does it have your favorite foods- Do you know that if the diet you choose have some of your favorite foods and something which you enjoy eating you would be able to see better results with such diets? You see when you enjoy something you are completely devoted to it therefore you should always choose such a diet.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

Diet and Exercise Program For Permanent Weight Loss Part 2

In Part 1 of this series, I explained how the only way to permanently lose weight is to change your lifestyle. "Dieting" will almost always result in an initial loss of weight (both fat and lean muscle) however, once you go off your diet you will rapidly gain back the weight you lost. In addition, since your body is designed to protect itself from a lack of calories, it will also put on additional stores of body fat. The old adage "one step forward, two steps back" applies to this type of "yo-yo" dieting.

I also discussed your Basic Metabolic Rate (BMR) and how that plays into your weight loss plan. If you go on any type of extreme diet, your body will simply lower its BMR even further in order to survive. The goal is to increase your BMR not decrease it.

So, you're probably asking, "How can I possibly eat 5-6 meals a day and still lose weight?" By eating more frequent, yet smaller meals, you are allowing your body to maintain if not increase its BMR. Also, you will avoid insulin spikes that happen when you eat only once or twice a day.

Below is a sample diet for one day. You can alter this, play around with it but with a little planning, you can stick to this while you aim for your desired weight:

Sample Diet For One Day

Assuming a weight of 220lb
Breakfast:
4 eggs scrambled (Only use 1 yolk) using non stick spray- 145 Calories
1 piece of whole grain toast with butter substitute-Approx 100 calories
8 oz NON fat milk-90 calories
1 piece of fruit: (Banana-Approx 110 calories)
(Apple-Approx 80 calories)
Total calories: Approximately 300-400

Mid Morning Snack
Nutrition bar (Balance bar-Approx 200 calories)

Lunch:
Chicken breast, no skin, baked or broiled.
Salad (lettuce, cucumber, any salad type veggie..NO cheese)
with olive oil and vinegar or NONFAT dressing: About 150-200 calories
Total calories: 350-400 calories

Mid Afternoon Snack
Balance bar or
1-2 oz of lightly salted cashews-Approx 250-300 calories or
One serving of low carb protein drink

Dinner:
4-8 oz Ground turkey (lean) burgers, no cheese-Approx 160-320 calories
Salad as per lunch-150-200 calories
Serving of veggies such as cauliflower, broccoli, grean beans etc-50 calories
Approx 350-550 calories

Snack before bed:
Jello
Diet Popsicles

No carbs 2-3 hours before bed other than veggies with dinner!!!

With a little imagination you will find that you'll quickly come up with other items that you can add to this diet and make it your own.

In Part 3 of this series, I will discuss the importance of exercise. Not only for your weight loss program but as part of your lifestyle.

Mike Berg has been involved in bodybuilding and fitness as an enthusiast and trainer for over 20 years.

Visit his website at http://www.milleniumfitness.com

Healthy Weight Loss - The Way Weight Loss Should Be Achieved

Magic diets do not exist. Crash diets or bursts of exercise are not the healthiest way to lose weight. For a successful, healthy weight loss, just follow basic mindful eating and smart nutrition suggestions. The body likes slow changes in terms of food and exercise. If you set sensible goals for yourself, you are more likely to meet them.

Your weight is the result of several factors like how much you eat and what you eat, your age and health, your genetic and psychological makeup etc. All of these factors should be addressed for a successful weight management.

There are many health benefits of weight loss. Losing excess weight considerably reduces the risk of developing diseases like diabetes and heart problems. Keeping your weight in the healthy range now, means you are less likely to be troubled by illnesses in later.

Make your lifestyle healthy. Here are a few tips:

Start with a realistic goal, which is easier to keep.

Think of weight loss in terms of permanently changing your eating habits.

Always stock the house with healthy foods. Keep the fatty foods and sweets to a minimum and fill the fridge with fruits and vegetables.

Avoid second helpings, especially at dinner. Fill up with soups, salads, raw vegetables and fruits instead.

Drink lots of water instead of high calorie soft drinks.

Minimize the use of sugar in tea and coffee.

Use skimmed milk instead of whole milk.

Avoid eating processed food

Do not snack on sweets, fries etc in between meals.

Never skip breakfast. It's the most important meal of the day. Eat lesser portions at lunch.

Avoid beer and alcohol.

Don't burst into a frenzy of exercise. Those who haven't walked for years should not tread miles on a treadmill or do a 100 push ups right at the start. Its more likely to cause you injury apart from leaving you tired and disheartened.

Start slowly. Set a realistic goal like walking 30 minutes a day and slowly increase the distance and time as and when your body gets used to it.

Consult your doctor before you start your exercise regime.

All these things will influence your physical and psychological health positively.

What you should not do while on a diet is to starve yourself. It may help you shed some weight, but chances are you will regain that weight as soon as you start eating again. Your body does not get enough nutrients. It can cause numerous negative health effects like gallstones, fainting, malnutrition etc. Also, rapid loss of weight usually means you're losing muscle and water rather than fat.

There are a lot of quick fix diets and supplements promising you a stick thin body. Diet supplements do not really help lose weight if it is not accompanied by healthy eating habits and exercise. The bottom line is that you need to burn more calories than you consume.

For your free course teaching you exactly how to succeed with your weight loss goals using simple and effective weight loss diets simply go to http://weightlossrevolution.net

Lose Weight on Hips and Thighs: A Quest for Slimmer Hips and Thighs!

Losing weight on hips and thighs has always been a dream. And yes, dreams come true! It is usually difficult to lose weight from thighs and hips as compared to abdomen. Though different methods work for different people because of their individual mechanism but there is a more generic solution to it.

Here are some valuable tips which can make your thighs and hips slimmer!

1) Two spoons of triphala every night detoxify the body. Ginger water boosts liver function which further helps in fat breakdown. Tulsi water helps in a great way.

2) Exercises simply does it for you. A regular visit to gym and exercising in the right way for right muscles can help you make your body firm and tight. Aerobic exercises is another smart option.

Tip: Walking briskly is considered to be the best exercise for losing weight on hips and thighs. If it gets difficult for you to go outdoors for walking or pollution stops you from going out for walk, treadmill is THE BEST option for you. Know more about Treadmills here.

3) Diet pills don't help in a long run. They, in no way, cut down your calorie intake which is must for lean hips and thighs.

Tip: Keep date with Gym and have a recommended, balanced diet.

4) Keep patience. Its a lot harder to get rid of the stubborn fat at hips and thighs as compared to fat at the upper part of the body.

Tip: Keep inspiring yourself through reading and educate yourself with right knowledge.

5) Last but not the least, a well organized, recommended weight loss program is a must. As been mentioned, improper diet leads to weight gain especially at thighs and hips, so what better than a personal diet expert for you to cater to your individual needs and goals.

Appetite not full?? Look out for more tips on shedding off that extra weight from hips and thighs at http://www.weightloss-health.com/slim_thighs_hips.htm

About the Author

Jasdeep: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.

Also get free tips and tricks on weight loss and a chance to go through other informative articles targetting various weight loss issues at Weight Loss Programs and Tips Article Directory

If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

Cabbage Soup Diet - Cruciferous Cabbage Can Kill Cancer Cells

Aside from its role in the Cabbage Soup Diet, cabbage also plays an important part in fighting against Cancer. Cancer is one of the primary causes of the increasing mortality rate in the world. It affects everyone - the rich and the poor, the young and the old, men, women, and children alike.

Although cancer is mainly hereditary, we can still do ways to avoid it. One of which is consuming cruciferous vegetables, such as broccoli and cabbage.

Researches and Studies in Cabbages

In the National Cancer Research Conference held recently in Britain, a study was conducted and presented that green leafy vegetables such as cabbage and Brussels sprout contain a certain compound - indole-3-carbinol (I3C) - that can be used to kill cancer cells, most especially when used in combination with the chemotherapy drugs. The indole group of sulfur compounds binds to the chemical carcinogens and stimulates enzymes that will detoxify those carcinogens. The I3C found in cabbages appear to have the effects on estrogen metabolism, helping prevent breast cancer. Such compound is also significant in preventing or retarding cancer of the prostate.

A study was also conducted by the Netherlands Cohort on Diet and Cancer. The study revealed that those eating the most vegetables gained a 25% drop in their colorectal risk. However, those who consumed the most cruciferous vegetables benefited a 49% lower risk for colorectal cancer.

Cabbages Fight Against Cancer

In Singapore, a study found that in non-smokers, regular consumption of cruciferous vegetables reduced lung cancer risk by 30%. Meanwhile, a 69% drop in lung cancer risk was found with the smokers.

A research which was published in the International Journal of Cancer has proven that cabbages, along with other cruciferous vegetables, can also reduce the risk of bladder cancer.

Crucifers' well-known properties in fighting against cancer are thought to have resulted from their great levels of active phytochemicals known as glucosinolates. These phytochemicals are metabolized by our bodies into powerful and rather effective anti-carcinogens known as isothiocyanates.

Proven Benefits of Cabbages

Studies, both in humans and animals, have consistently shown that diets that are high in cruciferous vegetables, such as cabbage, are associated with lower occurrence of a variety of cancer.

With the 94 studies that have shown the relationship between Brassica or cruciferous vegetables and cancer, 70% of the studies revealed that cabbage consumption was more associated with a lower risk of cancer, especially of the stomach, colon, and lung.

The protective benefits of cabbage and other cruciferous vegetables were even more evident in three groups typically at higher risk for cancer: smokers, men, and older individuals who aged at least 64. Consuming half of a head of cabbage everyday or very large amounts of other cruciferous vegetables is what it would take for you to have the kind of health risk reduction that you are searching for.

And to get the most benefit and advantage from your cruciferous vegetables, most especially the cabbages, ensure that you choose organically grown vegetables because their phytonutrients levels are primarily higher than those cabbages that are conventionally grown. Lightly steam your cabbages as this method of cooking retains the most phytonutrients and maximizes their availability.

Author is the webmaster of Cabbage Soup Diet. You might be interested in Cooking the Cabbage Properly and Some Cabbage Facts and Stories.

The Easiest Way to Lose Five Pounds After The Holidays

I don't know about you but I'm glad the holidays are over. I don't think I can eat a single thing more and none of my pants fit the way they did just a few weeks ago. It may have something to do with the fact that we put on anywhere from 1 to 5 pounds during the holidays. Kinda makes you look back and regret going for seconds at all those holiday parties, huh?

Well, the holidays are now over and it's time to lose those extra pounds you put on. It isn't going to be easy but it won't be too difficult either. The thing is there really aren't any surefire ways to lose those few extra pounds and it definitely won't be overnight. There are, however, a few minor changes you can make to your daily routine which can speed up the process. Here are a few:

• You'll want some exercise. A great way to get some without realizing it is through just walking a little more than you normally would. One great way to do this is next time you go to work or shopping, park further away than you normally would. Walking through that parking lot can burn off at least 35 extra calories as well as increasing your metabolism which is important for weight loss. Pumping up your heart rate from walking also curbs your appetite and make you less likely to overeat later on.
• Holiday get-togethers have a tendency to last long in to night. This leads to hitting the snooze button a few times the next morning and in turn causing you to skip your early morning workout. If this the case, skip the elevator in your building and take the stairs. If your workplace doesn't have stairs, on your lunch go for a quick walk around the block once or twice. You want to do something to get the heart rate up as well as your metabolism increased to burn those calories.
• Water is one of the best things you can put into your body. You should drink as much water as you can throughout the day. One way to do this is by carrying around a bottle of water with you Just one glass of water can flush out harmful toxins from your body. Now imagine what eight glasses of water can do for your overall health.
• Be picky about what types of food you eat. Just because there were a bunch of different foods being passed around that company holiday party, doesn't mean you needed to sample them all. Going into a party, you should have an idea about what kind of food will be served. Be prepared with a plan on what you'll try. Go with the shrimp cocktail over the fried pizza bites or the guacamole dip and not the chips ranch dip. These foods still have more calories than you want but they're at least healthier ones than most.
• Our choices of food healthy for us are extremely limited outside of our own homes which is why a great breakfast is so important. Fill up with a protein packed breakfast and drink plenty of orange juice for a kick of vitamin C.

Visit the experts at Dual Action Cleanse at www.dualactioncleansenow.com. Dual Action Cleanse's all-natural colon cleanser has changed hundreds of thousands of people's lives through gentle and effective whole body safe and effective body detox.

How to Get Six Pack Abs Fast

It is just about everyone's desire to have six pack abs. And they want to know how to get six pack abs fast.

I am going to explain some things to you that will help you understand how you to get sleek and sexy abs, and how you may be able to get them faster than you ever thought possible.

The first thing that you need to realize is that it takes hard work to get six pack abs. If you have been trying for a while, you know that this is true. What you don't know is that the work you are doing is probably the wrong way to achieve your goal.

A lot of people think that doing more and more crunches will help you get rid of stomach fat and reveal the muscles underneath. This just isn't the case in most situations. The fact is that crunches and sit-ups will not burn fat, so you will not see any results any time soon.

What you need to concentrate on is getting rid of the fat while doing exercises that target the ab muscles more than regular exercises. The ab muscles are the hardest to develop because most people do not know what they are doing wrong. And the fact is that over 90% of people working on their abs are doing it all wrong.

If you want to get great results, you really need to concentrate more on losing the belly fat rather than the exercises. The exercising is what make your abs visible, but they do not good if you do not know how to properly get rid of the fat that they are hiding behind.

How many times have you been at the gym and seen a true flat stomach? Most people just don't have it because they have a small amount of fat that just will not go away...or so it seems. The truth is that they don't know what to do to get rid of it.

Then, once you get rid of the belly fat, you need to concentrate on exercises that really target the ab muscles, and give them the best workout possible. Things like crunches and sit-ups are not going to cut it. You need to think along the lines of exercises like the air bike, leg pull ins, leg raises, etc.

So, if you really want to know how to get six pack abs fast, you need to know........

The Truth About Six Pack Abs

If you really want to find out exactly what you need to do in order to get six pack abs fast... Click Here

How to Lose Weight Fast at Home

It is astounding to me how some people can lose weight in their sleep, yet some people can run an iron man, yet never lose a pound!

Is this something we can change? Read on for some powerful tips.

Detox Your Body!

We are largely in contact with toxins every day, whether it be in the air you breathe, your food, or your homes! Your bodies even produce more toxins as your stress, anxiety, and fear levels increase. However, your bodies are naturally able to detoxify themselves using your kidney, liver, and skin, but these systems cannot always handle all the toxins you throw at them. And, when this happens, your bodies resort to storing these toxins in your joints and fat cells.

There are some common, obvious symptoms that your body might be holding on to too many toxins. These symptoms include: headaches, feeling off-balance, gastrointestinal problems, insomnia, depression, and most prominently, weight gain!

Detoxification is the most important step in the treatment of obesity and enabling yourself to lose weight quickly. These toxins are being stored in your fatty tissues and joints, and the greater your problem with obesity is, the more toxic your system is.

Following a good detoxification program can produce wonderful results. There are numerous great programs out there, including body wraps, juice diets, and more. And, in practicing one of these programs, you will become healthier, look and feel younger, and have more energy!

Get your Heart Rate Up!

Your heart is a muscle and just like all the rest, it needs it exercise. And, when your heart is being helped from some good exercise, it reciprocates by helping you to lose weight!

Many people will simply work out on a treadmill or home gym for a few minutes, and then wonder why they have a hard time with losing weight. If you know anything about the way your heart works, you will know that your heart rate needs to be within its target zone to be burning fat. And, by the time those 10-15 minutes are up on the old treadmill, you have just barely gotten your heart warmed up!

But, how do you know what your target heart rate is? You can dedicate a lot of time to figuring this out using elaborate formulas and tests, but there is an easier way. Its called a "talk test". Try having a normal conversation during your exercise activity. If you can speak clearly, without any difficulties, you are probably in the 50 to 80 percent target heart range. This is a fantastic fat burning zone, and will definitely help you to lose that weight.

If you are having problems speaking while exercising, you are probably exercising too vigorously. If that is the case, you should bring the intensity down a notch, and prolong your exercise. That will enable you to last longer and burn more calories!

Drink Water!!

You have been hearing your parents tell you this since you were a little kid. Drink water! It will do wonders for your looks, it will flush out impurities from your skin, and it will give you a clear, vibrant, glowing complexion. Even skin that begins to sag with aging can become taut and tight when the skin cells are properly hydrated.

When you are properly hydrated, your muscles can literally feel the difference. They will contract more easily, and your workouts will be drastically more effective. Consequently, you will be left with great muscle tone and you will be on your way to losing that weight!

So, is drinking 8 glasses of water a day too hard? Really? Its only 2 quarts of water. I know dozens of people who drink that much soda in one day. Make the effort to drink the water, and it will pay off in multiples.

When you are drinking the amount of water that your body desires, you will notice a decrease in appetite, and you will become a healthier and leaner new you!

If you are sick and tired of how you look and feel, and want some proven methods for weight loss, nutrition, and detoxification, visit: How to Lose Weight Fast at Home

Brandon Walsh is a renowned weight loss expert, and considered an expert author in the fields of nutrition and dieting.

Budgeting For Healthy Weight Loss

Imagine for a moment that you've been given a $1,000 gift certificate to spend as you wish.

Now that I have you excited, think about how you would spend that money. Would you buy a single expensive item or a number of less expensive items?

Would your purchases reflect your "needs," such as items for your home and family, or would you treat yourself to some "wants" that you've had your eye on?

More than likely, you would end up with a mixture of all of the above. This would be a result of some careful planning, price checking and prioritizing so that you are ultimately satisfied with your purchases.

Our financial friends might call this budgeting. Certainly this kind of conduct wouldn't fit under the term "impulse buys."

The budgeting concept can be applied to our daily caloric intake. Each of us has a daily budget of calories required to maintain a healthy body weight and in order to stay within our budget we must carefully balance our "wants" and "needs" through planning, label reading and prioritizing.

Why is it so hard to budget our daily calorie intake?

The greatest challenge is that our caloric bank account has, for lack of a better term, substantial overdraft protection.

Thus, exceeding our daily budget usually goes overlooked until our clothing feels a bit snug or the scale has increased another few pounds. Add to this the availability of calorie expensive foods, huge portion sizes and lack of regular deposits in the form of physical activity -- no wonder many of us are well over our calorie budget.

So if it comes down to budgeting calories, why is it so difficult to lose weight or prevent weight gain? The answer is two-fold.

One, the invention of labour-saving devices has reduced our caloric budget to extremely low levels. Think of the amount of physical labour you perform in a day both at work and at home with that of your grandparents when they were your age. Our generation doesn't have to do physically intensive jobs in order to survive, so our budget of calories is much lower. Secondly, we are surrounded by foods that are calorie expensive.

Being stingy with our calories is nearly impossible when eating at restaurants, eating on the run or choosing prepackaged foods. Thus even our best intentions can be thwarted by the temptation of taking the elevator and having a sweet snack with our coffee.

Much like spending money can be increased with opportunity, so can eating of calorie-dense foods. Think of the last time you made an "impulse" buy. Was it during a period of high or low emotional circumstances? Was it in response to something negative that happened in your life, such as a stressful event or argument with a friend or family member?

This concept also applies to eating. For example, during an office meeting you may rarely be tempted by the doughnuts brought in by coworkers, however, if you feel pressure or anxiety because it's your turn to present at the meeting that day, your ability to say no to the temptation may be diminished or distracted.

Determining triggers and chains of events that lead to overeating are an important part of a healthy weight loss program.

So what can you do to bypass these temptations?

First, you have to become aware of what you're eating. Ask yourself before succumbing to that temptation, Am I hungry? Is this going to fulfill my needs?

Does this food fit into my daily nutritional plan? Is this what I want to spend my calories on or is there something better?

It's perfectly fine to determine that a temptation or treat is warranted. If you decide a food or treat fits your budget then savour it and enjoy every bite. Take your time, chew every bite, do whatever it takes to slow down.

Developing a plan to deal with temptations and managing your food and physical activity budget is not something you have to do on your own. Programs that provide support, encouragement and education can make this process much more enjoyable and ultimately more successful.

Decide if you are a solo or social "changer" and develop your plan using any resources you see fit.

Drew Harvey is the founder and director of Healthy Weights.
He is a kinesiology professor and has helped thousands at his research and weight loss clinic.
http://www.healthyweights.ca

Ways To Loose Weight Fast

Almost everyone you meet will tell you they're having some type of weight problem. People are always looking for ways to lose weight fast. The truth of the matter is, there is no safe way to lose weight fast except for the tried and true methods of cutting calories, eating healthy and exercise daily. There are ways that you can drop some excess water weight very fast which will shed as much as 10 pounds in a few days. While these are very fast ways to lose weight, they are not by no means a long-term method for weight loss.

If you're looking to lose a few pounds fast because you have an event or social gathering to go to, then you may want to look into some of the short-term detox diets. These are the diet and put you on a straight juicing diet or you are on a particular type of food restriction that allows you to drop excess water weight very fast. People may even see results as soon as the first day. Keep in mind once you stop diets such as these, the weight will most likely come back on and rather fast. These are very good way s to jumpstart a diet but you need to have a plan that you'll stick with to keep the weight off.

The low-carb diets are also good ways to drop weight fast and are on the more healthy side then the detox diets. These can be done for longer periods of time with great results. If done correctly you can use this as a regular way of eating as you are able to incorporate carbohydrates back into your diet after your induction period. You don't want to totally cut out all carbs from your diet as this can cause serious health problems but you do want to limit the amount of carbs, especially the bad carbs, that you take in. People also see results as soon as the first day one on this type of diet and can generally average a pound a day of weight loss while doing the low-carb diets.

If you are going to go on an extreme diet to lose weight fast you want to be sure that you'll take the necessary vitamins and nutrients to help your body to keep working at its best. When you kut out certain foods from your diet you're cutting out much needed nutrients which can also do much damage to your body. Before starting any type of diet you want to be sure to talk with your doctor to make sure you're not doing something that will harm your body. Together you and your doctor can come up with a good diet plan that will have long-term effects rather than just immediate results.

There are many fad diets out on the market today that promise to have fast weight loss results. Be sure to do some research before starting any of these types of diets as you want to be sure you're not doing any harm to your body.

To learn more about Ways To Loose Weight Fast to tone and tighten your abs along with diet and nutrition tips to help achieve your weight loss goals try visiting http://www.SixPackAbExercises.com

Salsa Dancing for Fitness is Hot

Salsa dancing is emerging as a refreshing replacement for conventional aerobic exercises. Classes based on the fiery music and movements of Salsa, Mambo, Cumbia, Merengue and more are starting to get people interested in Salsa dancing, while at the same time giving them a pounding workout.

Salsa music first appeared in the 1960s as a rhythmic fusion, birthed in the cultural melting pot of New York City. Combining Cuban Son with Guaracha, Montuno and Guaguanco, it also has a strong Puerto Rican Plena, Bomba and American jazz influence that mellows the smoking urban sound.

Salsas popularity began to percolate beyond the borders of the Latin neighborhoods in the early Seventies, spreading into New York's ballrooms and dance halls. Although somewhat formulized when practiced by those who favor profession competitions, salsa dancing in its most traditional form is typically spontaneous and extremely energetic. Dance movements alternate between the very slow and the furious, an embodiment of its lively musical style.

From a strictly athletic point of view, a night of dancing is a superb workout. It merges aerobic and anaerobic training, working your stamina and leg strength. Any kind of dancing is a great way to build the perfect body shape. The continual movements build up aerobic stamina while steadily burning calories over the course of the evening. This helps to strengthen and tone your legs at the same time you lose weight. But salsa excels at this.

Experts say that dancing salsa can burn up to 10 calories a minute, without the negative side effects of high impact exercises such as running. You can learn salsa dancing in the privacy of your home or in a studio, with or without a partner and its a fitness program that can easily be integrated into your social life. By using salsa dancing to get fit, you will not only look great, but youll have no excuse not to get out more and improve your social life.

The sudden bursts of frenzied dancing in Salsa also can help to improve the anaerobic fitness essential to sports like sprinting, swimming and basketball. Equally important to the aerobic paybacks are the improvements in flexibility and dexterity, a commonly overlooked facet of fitness. Elasticity from dancing will help your swiftness, power and co-ordination by growing your overall range of motion.

When you think about it, dance is actually the most natural form of exercise around. It is also a lot more fun. Life is too short to waste on regimented aerobics, spinning and step classes. Put some spice in your fitness regimen and become a Salsero!

Lyn Doxley is an author and the webmaster at http://www.dance-shoes.biz, where you can find tips and resources on Salsa Dance Shoes

Ultimate Weight Loss Solution Tips - From Soda Sluicing To Vegetable Juicing

'The Ultimate Weight Loss Solution' by Dr. Phil McGraw has taken the diet and nutrition world by storm. His common-sense, straight-shooting approach has proven to be highly effective in the raging weight and obesity wars. If you examine and follow the seven keys to healthy nutrition he writes about in 'The Ultimate Weight Loss Solution', you are virtually guaranteed slimming success. This is especially true if you manage to stop your rampant sugar addiction in its tracks.

Imagine this: By just cutting out a 12 ounce sweetened soda fountain serving per day, 15 pounds of bumps and blubber will miraculously melt away every year! This will occur regardless of other dietary adaptations you make, or exercise programs you undertake. That single small, but vital step, will lighten your load significantly.

In fact, the benefit of ditching soda cans may be even more pronounced, as many servings these days come in humongous 20 ounce or even frightful 42 ounce containers. This translates into between 10 teaspoons and a massive 35 teaspoons of sugar guzzled down in a matter of minutes. Multiply that by 365 days per year, and you are looking at more than 250 cups of sugar! That is one scary statistic!

The worst aspect of soda sluicing is that it happens mindlessly within a few seconds. There is no chewing and no satiating bulk. It is pure sugar swallowed without even a moment's thought. Many kids grow up on this stuff. They are never taught about the ingredients and their possible detrimental effects on their health and weight management efforts. Parents set the example by opting for these sugar seductions at every opportunity.

These chemically laden beverages also have the potential to rob a robust body of its health-giving nutrients. In addition, the caffeine and sugar are likely to contribute to a sluggish digestive system. But wait, there's more, as they say in infomercials...

Soda pop creates a highly acidic environment in the body, which can become a breeding ground for all kinds of nasty ailments. A daily soda habit throws the body's PH levels, so vital for wellbeing, completely out of whack. Soda sipping is also lethal to your teeth's enamel and may lead to cavities.

Replacing sugar-laden sodas with diet soda are not the ultimate weight loss solution either. There are heated debates about the long-term health repercussions of downing large amounts of sugar replacement products. One of the safest artificial sweeteners seems to be Xylitol. Opt for this if possible, but limit your intake.

Don't just attempt to drop the soda habit. A habit change is far more sustainable if you can replace it with a workable healthy alternative. Here are some ideas you can incorporate into your diet and nutrition plan:

Ultimate Weight Loss Solution Beverage Tips

1. Water: How about starting off with a far out idea. Have you ever thought about drinking plain old water when you are thirsty? If you taste water only when you brush your teeth, your body is in serious jeopardy. There is a real possibility that you are dehydrated. This affects every aspect of your body's functioning. Drinking water truly is the ultimate weight loss solution tip. It is filling, calorie-free and provide the lubrication your body needs for optimal functioning.

By replacing soda with water, you will rehydrate your body, cut out sugar, probably even cut down on dental bills, and preserve nutrients. It is easy to add a touch of lemon for extra taste. If you need to, invest in quality water filter purification equipment to ensure better tasting and safer water.

2. Juicing For Health: Another ultimate weight loss solution tip is to invest in a quality vegetable juicer such as the Breville Juice Fountain or a Jack Lalanne Power Juicer. Your family will soon enjoy juicing to drop extra pounds, and to increase health and general wellbeing.

Fresh vegetable juice is nature's intravenous feeding - and that without the ouch of a needle stick. Your family will relish the nutrient-rich juice. Their bodies will assimilate all the vitamins, minerals and enzymes immediately and with great ease, as fresh juice is in a sense predigested food.

Even the kids will join in with enthusiasm. They love the colorful juicing concoctions and will come up with all sorts of (often fairly disgusting!) names for the cocktails. Vegetable juice acts as a natural appetite suppressant, comes at a low calorie cost and is fat free.

Another substantial benefit is that vegetable juice helps to restore the PH of your body, rectifying the high acidity levels.

3. Herbal Tea: Experiment with fragrant, fresh, healthy caffeine free herbal teas.

4. Iced Tea: A variety of delicious flavored sugar-free iced teas are on the market these days. Be adventurous and give them a try. Just remember that canned iced tea may also damage your teeth's enamel. Always read labels to ensure that you know what your are purchasing.

Don't just look for a weight loss pill to pop or another Kevin Trudeau weight loss cure. Take responsibility for your health and make a commitment to kick the soda sugar habit for good. Your body will love you for it, and you will see the gratifying results in the mirror. Add juicing to your ultimate weight loss solution tips and thrive!

Best-Juicing.com: Get the FREE Fat-Burning Secrets Series, and read the Juicing For Weight Loss article at Best-Juicing.com - by Rika Susan of Article-Alert.com, where she shows you how your day job can become something of the past. Copyright of this article: 2007 Rika Susan. This article may be reprinted if the resource box and hyperlinks are left intact.

Healthy Diet - Guidelines For A Healthy Diets

Let food be your medicine, and let medicine be your food. A good diet is essential for our health and well-being. Poor nutrition combined with excessive stress, drugs, pollution and a lack of exercise will inevitably lead to a compromised level of health and ultimately to serious disease.

Often individuals are completely unaware that they are operating below par because they have never experienced what it is like to feel healthy. They are accustomed to accepting their three colds every year, mysterious 'viruses', monthly, weekly or even daily headaches, irregular bowel movements, aching muscles and stiff, painful creaking joints. They expect to get extreme fatigue as a result of coping with the stresses and strains of modern life. Such individuals are opening up their bodies to the likelihood of more serious illnesses. Often it is only after the appearance of serious disease that an individual can be persuaded to change his or her diet. Eating habits are formed early in life and it is always so much easier to continue with old patterns of nutrition than it is to change. However, once a person has made the initial effort the benefits of the new nutritional regime rapidly become apparent.

A healthy balanced diet helps you to repair the damage to your body which may be the result of years of abuse. Regard it as an 'insurance policy' to promote good health. Prevention is always preferable to cure.

Guidelines for a healthy diet

For most people the ideal diet should consist of 70-80 per cent alkaline forming foods and only 20-30 per cent acid forming foods. The principal alkaline forming foods are fresh fruits and vegetables. Acid forming foods include all meat, grams, cheese, eggs, fish, coffee and tea.

Too much acid causes disease - the overproduction of mucus, tension in the nervous system, arthritis, rheumatism, respiratory problems, digestive disorders an so on. A high intake of alkaline forming foods can improve your health enormously.

If you do decide to change your diet, don't try to do it all at once. Change slowly. Dietary changes should never be drastic, otherwise too many toxins are released into the bloodstream making you feel uncomfortable and ill. Tackle one problem at a time - take one item, such as sugar, and eliminate it. Do not become too fanatical about what you eat. Try to follow these recommendations:

Increase your intake of fresh fruit. Fruit is a major source of vitamin C and contains many other vitamins, minerals and fibre. It is also low in fat and low in calories. Fruits are alkaline and excellent cleansers, especially apples, pears and grapes.

Increase your daily intake of fresh vegetables especially green leafy vegetables. Vegetables are low in fat and calories, provide us with fibre and are rich in vitamins and minerals. Raw or lightly cooked green vegetables or salads are particularly nutritious. Cooking destroys some of the nutrients, especially vitamin C. You should aim to have at least five portions of fruit and/or vegetables daily.

Eat more fibre - beans, pulses, cereals, such as wheat, oats, barley, corn, rice and rye (especially wholegrain) and fruits and vegetables. A diet high in fibre reduces constipation and other bowel problems and certain forms of cancer.

Reduce your intake of refined carbohydrates and sugar. These are 'empty calories' containing little or no nutrition. Avoid sweets, cakes, biscuits, jams, marmalades, chocolates and fizzy drinks or squashes. Always check the label ingredients for sugar content.

Moderate your fat intake, especially saturated fat, which is associated with heart disease. If you eat meat buy only lean meat, and try to eat more fish. Cut down on high fat foods such as pastries, pies, sausages, preserved and tinned meats. Take dairy foods sparingly. Grill foods rather than frying them. When cooking choose an oil high in unsaturates such as vegetable and seed oils.

Reduce your salt intake in cooking and in foods. High intake are associated with high blood pressure.

Moderate your alcohol consumption.

Avoid chemical additives, such as preservatives and colouring. Eat fresh foods whenever possible.

Reduce your caffeine intake in coffee, tea and cola.

Take care with food combinations - try not to have protein and starch together at the same meal. Starch requires alkaline conditions for digestion whereas protein requires acid conditions. Both cannot be produced at the same time. Acid and alkaline neutralize each other, so if you eat both protein and starch together neither will be properly digested. This system of eating is known as 'food combining' or the 'Hay Diet'.

When cooking use only pottery, stainless steel, iron or glass. Never use bare aluminium, which is toxic to the nervous system. One pre senile dementia (Alzheimer's disease) has been linked with a high level of aluminium in the brain. Aluminium can also accumulate in the liver and affect the kidneys.

Avoid smoking, which has many harmful effects.

Take medical drugs only if essential.

Take regular physical exercise which is vital to good health. Try to have a brisk walk daily. Think positively! Positive emotions such as love, hope and laughter can block out the negative emotions such as fear and panic. Emotional nutrients such as love are vital for optimum health.

Get latest Natural remedies tips. For all type of herbal vaporizers and buy hgh for growth of muscle.

Dr Suzanne Gudakunst - What Are The Benefits of Her Weight Loss Program?

Dr. Suzanne Gudakunst's new fat loss program, The Top Secret Fat Loss Secret, is rapidly gaining popularity as a potent way to lose weight fast. But that isn't the only benefit that Dr. Suzanne Gudakunst is claiming her program delivers to the people who use it. This article is about this program and what it can do for you.

The first thing you should know is that any diet that works for you and gets you to lose your excess weight is also improving your health as a result, since being overweight is decidedly unhealthy. A detox diet like Dr. Suzanne Gudakunst's program may also do other things which may greatly improve your health.

Here are the possible benefits of Dr. Suzanne Gudakunst's new fat loss program:

• It can help you to lose a lot of weight fast
• It can cleanse your body of bowel worms
• It can purge your system of colon parasites
• It can help you flush out dangerous intestinal plaque
• It can help alleviate chronic conditions
• It can help prevent or help overcome certain diseases

Now, don't get me wrong, this program isn't perfect. It's also not the easiest thing to do. Flushing out your system isn't an easy thing. It can be somewhat unpleasant ad requires determination. You will of course need to keep maintaining a healthy lifestyle after you complete this program in order to maintain your new weight and overall health. Another thing about this program is that it doesn't build any muscles since it doesn't include any exercise. But as a way to lose weight fast, it can be highly effective.

Click here to see how Dr. Suzanne Gudakunst can help you to lose weight fast.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about getting rid of bowel worms, click here: How To Get Rid of Bowel Worms Fast

Diabetes - Death by Sugar All Around the World

Due in part to many reasons, the whole world, on average, is getting bigger & fatter every year. At present:

* More than 300 million adults worldwide are obese.

* Almost half of these individuals live in developed countries and as many as 23% of American adults are obese.

* Obesity results in $100 billion in healthcare costs each year in the United States.

* Obesity results in 300,000 preventable deaths each year in the United States.

* Obesity nearly doubles your chances of developing high blood pressure.

* Nearly 70 % of cardiovascular disease cases are related to obesity!

* The U.S. Surgeon General has developed a national action plan to reduce obesity.

STATISTICS PROVIDED BY:

The National Institute of Diabetes and Digestive and Kidney Diseases

The National Institute of Health

The Center for Disease Control and Prevention

The Na tional Women's Health Resource Center

A recent study from the journal Public Health reported obesity as being a greater health risk than smoking, drinking or poverty. Obesity was more closely associated with major illnesses and a poorer quality-of-life in comparison to people that smoked, drank, or lived in poverty. Researchers found that half of the people who are obese have an additional chronic condition such as heart disease, cancer or diabetes. This study was based on a telephone survey of 10,000 Americans and used only body mass index to assess obesity and overweight. Regardless, the results are cause for great concern.

You must also keep in mind that some individuals may fit into more than one category, and sometimes even all of the categories. However, the researchers stated that more people are overweight or obese than are, collectively, daily smokers, problem drinkers or living below the poverty line. Of course, being in more than one category puts your health status at an even greater disadvantage.

Obesity is a huge burden on the health care system now and will be even more so in the near future. It is a largely a preventable disease however it is a medical condition in many cases. This is very unfortunate but it is not something that should be dismissed as static. You can make a change or you can help someone make a change toward healthier living. One of the authors said the survey "demonstrates that public health officials should intensify their fight against obesity to levels that at least match the public health campaign against smoking".

Sturm, R., and K. Wells. Does obesity contribute as much to morbidity as poverty or smoking? Public Health. 115(3): 229-235, 2001.

Unfortunately, this is not a joke, and it's definitely no laughing matter. There are a large number of Internet resources for more information on either subject, such as www.diabetes.org and www.diabetesonestop.com. The newsletters from the American Diabetes Association have provided a wealth of knowledge (and many statistics and research facts in this article).

Type 2 Diabetes (T2-D) is associated with a marked impairment in the ability of the hormone insulin to stimulate glucose uptake in skeletal muscle. Most diabetic patients are obese and have high blood levels of lipids (fats) and glucose (sugar). Both of these blood levels can contribute to insulin resistance. Correct insulin is necessary for the cells of the body to pull sugar (glucose) from the blood to use as energy. Thus, it is a negative cycle (high blood glucose leads to insulin resistance and insulin resistance leads to high blood glucose!). Over the long-term, high blood glucose levels can lead to damage of the eyes, kidneys, nerves and heart.

Fortunately, while diabetes is serious, it is largely preventable and is also possible to control with lifestyle modifications, although it can't be "cured". Patients can learn to take care of their diabetes by decreasing their blood glucose levels through nutritional and exercise interventions and subsequent reductions in body fat. In fact, with weight loss, exercise, and better nutrition, many diabetics can greatly reduce (or eliminate) the need for medications. Any treatments should be discussed with a medical professional before changes are initiated.

However, enough optimism, it's time to look at the hard facts and the sad state of diabetes in North American (and the rest of the world).

* T2-D affects 140 million people worldwide.

* 16 million Americans have diabetes.

* Diabetes is the 6th leading cause of death by disease in America.

* In America, the total annual cost of diabetes to the nation is more than $100 billion.

* ~25% of all Medicare costs are spent on people with diabetes.

* Obesity is the most important determinant of insulin resistance.

* No one is able to escape the effects of diabetes (i.e. death of family and friends; financial; health care costs; etc.).

The chance of death due to diabetes is increasing primarily due to cardiovascular disease. More depressing is the fact that the risk of death increases with lower socio-economic status, likely because these people are less educated, and due to the fact that you can buy loads of saturated fat and sugar for a couple of bucks just about anywhere. Cardiovascular disease sucks. Having been a spectator of an open-heart surgery at the foot of the operating table, it is clear that no one who has the choice would want to go through that ordeal. Imagine your chest ripped open, your heart fixed up, and your chest sewn up with wire. Bring on the morphine.

THE CHILDREN

The most disturbing issue surrounding diabetes is the impact that it is having in adolescents and in specific ethnic groups. Nowhere is it more sad or obvious as to what harm a sedentary lifestyle and a fast food nutritional intake can have on a person's health than in children. Overweight children are becoming more common, health problems are greater, and T2-D is being seen more and more at younger ages. Risk factors for overweight kids include overweight parents, high-fat diets, watching too much television, and being from poor families.

Unfortunately, overweight children often simply become overweight adults. Because it is difficult for people to lose body fat as one grows older, public health experts hope that preventing excess weight gain in children will avert health problems later in life. Researchers at the Centers for Disease Control and Prevention confirmed that American adolescents are developing T2-D. However it is difficult to detect T2-D in children because rarely do they show symptoms (these take years to manifest). Thus, it is extremely important to initiate educational, nutritional, and physical activity programs as soon as possible at all socio-economic levels.

ETHNIC GROUPS

Overall, the number of American diabetics increased at least 33% over the 1990's and as obesity continues to increase, so will diabetes. Unfortunately, this impacts certain ethnic groups to a greater extent than others. For example, Native American Indians have a very, very high number of T2-diabetics in their communities (3 three times the national average). African Americans may have an even higher rate of diabetes (10.8% of all African Americans - 2.3 million). It is hoped that educating these peoples on nutrition and physical activity will help combat the disease.

NUTRITION

American's fat consumption has decreased over several decades from 40 % to 34 %, however the rate of obesity has risen from 12 % in 1991 to at least 23% today. This may be due in part to the vague "official" nutritional recommendations and the massive fast food industry. The general public believes in a low fat and high carbohydrate diet, however they don't know that there are both good and bad fats and good and bad carbohydrates.

In fact, some research shows that neither the total amount of fat or carbohydrate a person consumes can predict diabetes. Researchers suggest it may not be the quantity of fat or carbohydrate that you eat, but rather the quality. Improving the quality of your food intake and monitoring the quantity will help prevent against overweight and obesity.

Hu et al. (2001a) have written a tremendous paper on the role of nutrition in diabetes. They found that for carbohydrates, one should consume more low-glycemic carbohydrates and a high fiber content. In contrast, everyone should consume minimal refined flour products to prevent large increases in blood sugar and insulin after meals.

Recommended carbohydrate foods are oatmeal, whole unrefined grains, fibrous vegetables, apples, and other fibrous fruits, while breads and sugar based foods (soda, candy, etc.) should be eliminated. In diabetic individuals, a diet of low-glycemic carbohydrates can improve blood sugar control and if you are obese, you should absolutely eliminate all high-glycemic carbohydrates from your diet. In fact, a meal of high-glycemic foods does not cause people to feel full, and may lead to more eating! In summary, this relationship has been established: High-glycemic carbohydrates develop obesity, and obesity develops diabetes.

In their thorough review, Hu et al. (2001a) also found that a high intake of saturated fat and trans-fatty acids likely promote diabetes. In contrast, an increase in a person's intake of poly-unsaturated fat and Omega-3 fatty acids could help prevent diabetes. It is wise to decrease consumption of saturated fats (animal fats), margarine, butter and hydrogenated vegetable oils (i.e. the oil that french fries are cooked in). Salmeron et al. (2001) recommend decreasing your intake of trans-fatty acids (hydrogenated vegetable oils) by replacing them with non-hydrogenated polyunsaturated fatty acids will help decrease your risk of T2-D. One place to start is reducing your intake of fast food.

In replacement, everyone should try to consume more fish oils and non-hydrogenated vegetable oils (i.e. olive oil). Most of the research presented is based on association. For example, in the Netherlands, diets containing a lot of fish are associated with lower risks of diabetes. Researchers suggest that one must follow the correct diet for a long time (i.e. make it part of your lifestyle) in order to see benefits. For example, fish oils (Omega-3 fatty acids) have benefits for "cell membranes" and help insulin function properly, however this will not happen overnight just because you had a salmon steak!

Basically, a typical "Westernized" diet should be avoided. All the negatives (i.e. saturated animal fats and sugars) seem to be associated with one another (i.e. they are all found in your typical fast food meal). In reality, everyone should try to:

* Decrease animal fat (saturated fats) and hydrogenated cooking oils.

* Increase fish and flax oils (poly-unsaturated Omega-3 fatty acids) and vegetable oils.

* Decrease high-glycemic carbohydrate intake. Don't drink regular soda!

* Increase fiber from whole grains

* Increase fruit and vegetable consumption

At the 2001 ENDOCRINE SOCIETY meeting, alternative treatments of T2-D were recommended by Arsenis and Goettelman. In this study, diabetic patients reduced animal protein intake from 2-3 times a day to once every other day (vegetable protein was substituted) and stopped all consumption of plain sugars. Patients liked the new diet and the fact that they did not have to fast, take low calorie diets or receive appetite suppressants. The metabolic profile of many patients improved and it even helped some to stop using certain medications. The authors concluded that the reduction of animal protein and sugars help to improve the quality of life and metabolic profile of diabetic patients.

LIFESTYLE

In addition to diet, another contributing factor to obesity is that 60 % of Americans don't get enough activity and 25 % get NO activity. A recent study examined almost 40000 males over the age of 40 and how the amount of TV they watch relates to their T2-D risk (Hu et al., 2001a). Researchers showed that more TV was significantly associated with higher risk for diabetes and that increased physical activity is associated with less risk for diabetes.

The key point is that if people get up and moving that they may be able to decrease their risk of diabetes. This information should be applied towards youths as well. In addition, for obese people, simply losing 5-10 pounds can have a dramatic positive effect on their health!

Even inadequate sleep can have an effect on diabetes according to research from the lab of Dr. Eve Van Cauter. In a study, subjects that got restricted sleep (< 7h) for 5 nights had impaired insulin sensitivity (Mander et al., 2001). It may be due to disruption of bodily functions due to shortened sleep. Thus, one of the functions of sleep may be to assure normal blood sugar levels. That's another "Western world" lifestyle factor that may contribute to diabetes.

On a related note, "Excessive Daytime Sleepiness" (EDS) is becoming more prevalent. This condition is associated with diabetes and is considered as an important public health problem because it is a strong risk for public safety. Its prevalence is estimated to occur in 5% to 15% of the general population.

INTERVENTIONS

According to the National Institute Health, 35-40 % of adult American women and 20-24 % of adult American men are trying to lose weight at any given time. An interesting story came out of Philadelphia last month. Philly was rated the fattest city in the USA for January of 2000 and the mayor urged the city to lose weight. The city has taken the challenge and this year sits at 3rd, while Houston is now the fattest in the USA. On a whole, obesity and diabetes are more prevalent in the Southern United States!

In a study presented at the American Diabetes Association conference, diabetic patients have the greatest improvements in symptoms after following a program that combined a proper exercise and diet approach (Alpizar et al., 2001). Obesity remains the major obstacle to the achievement of satisfactory glycemic control in T2-D and often limits management of cardiovascular risk factors. After nutritional education and guidance, as well as an increase in daily physical activity, modest weight losses and improved diabetic factors were noted (Reynolds et al., 2001). Again, these stress the need for education and guidance.

If you are active, if you eat a variety of healthy foods (natural produce, lean meats, un-refined grains), and if you are of a healthy weight, than the fear of diabetes and obesity should be minimal. When asked how to avoid diabetes, Dr. Ronald Kahn said, "Stay thin! If you are not, get thin!" After all, obesity is the most important determinant of insulin resistance.

For active people of a healthy weight, it is not unrealistic to include the odd "Western" meal in your weekly schedule without causing panic. However, the consistent intake of a high-sugar, low-fiber, high-saturated fat diet, along with a daily sedentary living pattern precludes people to the awful diseases that are diabetes and obesity.

REFERENCES

Alpizar, M., et al. Effectiveness of an Exercise Program and Diet Plan in the Control of DM2 Patients. American Diabetes Association, 61st Annual Conference, 2001.

Hu, F., et al. Diet & risk of Type II diabetes: the role of fat & carbohydrate. Diabetologia 44: 805-817, 2001a.

Hu, F., et al. Physical Activity and Television Watching in Relation to Risk for Type 2 Diabetes Mellitus in Men. Arch Intern Med. 161: 1542-1548, 2001b.

Mander, B., et al., Short Sleep: A Risk Factor for Insulin Resistance and Obesity. American Diabetes Association, 61st Annual Conference, 2001.

Reynolds, L., et al. Lifestyle intervention reduces multiple risk factors in obese patients with poorly controlled insulin-requiring type 2 diabetes mellitus. American Diabetes Association, 61st Annual Conference, 2001.

Salmeron, J., et al. Dietary fat intake and risk of type 2 diabetes in women. Am. J. Clin. Nutr. 73(6): 1019-1026, 2001.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Unique Weight Loss Tips

Read the Facts Yes, it sucks but paying attention to the nutrition facts on food is necessary to lose weight. Dont just assume what you are eating make sure you find out so you know exactly what you are consuming, otherwise youre flying blind. Reading the labels will enable you to be aware of the fats, calories, and other ingredients that may be contributing to your weight.

Join a Support Group on the Internet A huge factor when it comes to successful weight loss is having support. An online group is perfect because a) you will find others that are in the same boat as you and b) you, as well as others, can remain anonymous. Anonymity allows people to be more honest and open about their experiences and feelings.

Whats Your Exercise? Keep in mind that all exercises are not created equal. If you enjoy running, run. If yoga is your thing, enroll in a yoga class. Find the exercise that you enjoy and works for you. If you pick a routine or work out regiment that you hate, you will not stick to it.

Avoid Comparisons Comparing yourself to others can be a very dangerous road. Since everyone is different, everyone will lose weight differently. The diet your best friend lost fifty pounds on may not be the right one for you. When you start taking notice of others success and attributed habits, you will only become discourage. Identify your triggers and what will lead you to your personal success.

The Magic Pill Oh, if only! No one single pill will be responsible for your complete and total weight loss (or at least as much as you hope to lose). However, there are supplements out there that can enhance and expedite your weight loss; try an energy supplement or weight loss supplement that curbs hunger. Use in conjunction with your new diet and exercise routine.

Everyone Slips You wouldnt be human if you didnt. There are going to be nights you go out with friends or to a party and blow your diet. Dont fret just get yourself back on track the next day. Youre allowed to mess up every once in a great awhile (its really is inevitable), just dont let it happen repeatedly.

Losing Weight As a Family - Getting Everyone Involved

It's not always easy to get your family interested in weight loss and healthy eating. But, once you do get them involved they can be of great support to you when you are trying to lose weight.

Before starting on a new diet plan for your family, be sure that the diet that you create is appropriate for all family members. Your spouse will require different portion sizes than you do and children have different nutritional needs as well.

One of the best ways to start eating more healthy meals is to go through your pantry and refrigerator and get rid of all of the "junk" food like potato chips and ice cream. Then, go to the grocery store and stock up on more healthy foods like fresh vegetables and fruit, baked chips and low-fat desserts.

It will take a little bit of time for your family to get used to eating healthier foods -- especially if they're used to having McDonald's or Kentucky Fried Chicken for dinner. Stick with it and they will soon like it even better!

Make a game of meal planning. Have each family member make suggestions for healthy dishes and choose main courses and desserts that fit together well. Include a vegetable and a salad and you have dinner. If a family member has a favorite high-calorie food, look for ways to lower the calories.

It can be a challenge to find healthy foods that the whole family will like. But, believe me, it will be worth the time and effort to find those that they will. You can also let other family members plan and cook their own version of a healthy dinner. You might be surprised at the delicious meals that they come up with.

Teach your family about good nutrition. Show them the food pyramid and how it relates to portion sizes. It's best to start while your children are young, but it's never to late to eat healthy. Getting your whole family involved in exercise is another good weight loss tactic. Instead of sitting around watching television, go outside and play in the snow, play tennis or go swimming. Even just going for a walk is a good family activity.

Another healthy plan for a family would be a camping and hiking vacation. Take along healthy foods for meals and snacks. Look for hiking trails that will be appropriate for the ages of your children. When thinking of weight loss for your family, don't think of dieting; think of living a healthy lifestyle.

Get more information on healthy weight loss and dieting at Healthy Weight Loss Guide.