I believe obesity is the biggest (pun intended) health problem of all, as a host of other serious medical conditions has it high on their list of causes. Many of these obesity-caused medical conditions engage it in a vicious cycle that won't end until remedied. Examples of such are as follows:
Hypertension, or high blood pressure, is one of these medical conditions. The hearts of obese individuals have to work much harder to supply all that extra fat with oxygen, leading to the hardening of arteries.
Cholesterol and other fatty deposits starts creating choke points for the blood and may cause strokes, heart attacks, and erectile dysfunction after the arteries become narrower.
In order to normalize blood pressure even for severely overweighted people, my natural blood pressure exercise program has proved fruitful. But it does not deal with the cholesterol building or other factors of being overweight.
The second medical condition caused due obesity is diabetes. The extra fat present in the body can create a resistance to insulin and result in the rise of blood sugar. It is really very hard for me to begin on the problems that diabetes can cause.
The additional fat on the chest and neck area can also cause sleep apnea and snoring. A person suffering from sleep apnea stops breathing for several seconds, several times an hour, while asleep.
The body gets less oxygen this way, causing the heart to work overtime and may lead to hypertension.
There are many more medical conditions like Osteoarthritis (pain in the joints caused by the extra weight), gallstones, cancer and so on .
Obesity can cause psychosocial tension in the individual, because the stigma of being "fat" always stings .
Very sadly, obese teenagers have gone so far as to favor suicide over the torment.
In today' society there has to be some way to curb the rise of obesity.
Now, overweight individuals can enjoy lasting freedom from a host of illnesses by cutting down on the big underlying cause - obesity with my new Weight Loss Program.
My program does not require any work out or dieting
Monday, July 28, 2008
Monday, July 14, 2008
Diet Plans: Beware
There are too many weight-loss diet plans to address each of them here. Two popular diets, however, come from opposite extremes, each bearing the name of a physician. Let's put these diet plans into perspective.
Dean Ornish diet
This is a very strict low-fat diet. Besides causing you to lose weight, it also decreases your cholesterol and has been scientifically proven to reverse coronary artery disease. Some people on this diet have decreased the size of the plaques in the arteries supplying the heart, thereby avoiding the need for open-heart bypass surgery.
The diet involves intensive lifestyle changes.
A vegetarian diet that includes 10% fat calories
Moderate aerobic exercise
Stress management training including yoga and meditation
Smoking cessation
Group psychosocial supportCaution: The American Heart Association cautions that very low-fat diets may increase triglycerides. Increasing exercise and taking a flaxseed or fish oil supplement can minimize this risk.
Very low-fat diets may be difficult for all but the most motivated and disciplined people.
Dr. Atkins' diet
This diet restricts carbohydrates. The introduction phase (2 weeks or more) restricts carbohydrates to less than 20 grams per day. This excludes most fruits and vegetables and relies on a diet of mostly animal fats and protein.
It is true that simple carbohydrates, such as sugar and white flour, pasta, and rice, and alcohol, are rapidly absorbed and cause weight gain when consumed in excess. They should be avoided by people who are overweight or obese.
On the other hand, complex carbohydrates such as whole grains, brown rice, fruits, vegetables, grains, beans, and soy products are rich in fiber, which slows their absorption. In moderation, they are excellent food choices for overweight and obese people. They should make up a significant proportion of the diet. And yet these are also strictly limited by the Atkins diet.
Numerous studies have shown that excess animal protein in the diet increases the risks of breast and prostate cancers, heart disease, kidney disease, and osteoporosis. Fats and proteins break down in the body to substances called ketones. The large amounts of fat and protein in the Atkins diet are likely to cause an excess of ketones in the body, a condition called ketosis.
Caution: This diet may not be appropriate for people with diabetes, and its safety in pregnant or breastfeeding women has not been established. It also establishes unhealthy eating habits.
Note that starvation diets also cause the formation of ketones.
Dean Ornish diet
This is a very strict low-fat diet. Besides causing you to lose weight, it also decreases your cholesterol and has been scientifically proven to reverse coronary artery disease. Some people on this diet have decreased the size of the plaques in the arteries supplying the heart, thereby avoiding the need for open-heart bypass surgery.
The diet involves intensive lifestyle changes.
A vegetarian diet that includes 10% fat calories
Moderate aerobic exercise
Stress management training including yoga and meditation
Smoking cessation
Group psychosocial supportCaution: The American Heart Association cautions that very low-fat diets may increase triglycerides. Increasing exercise and taking a flaxseed or fish oil supplement can minimize this risk.
Very low-fat diets may be difficult for all but the most motivated and disciplined people.
Dr. Atkins' diet
This diet restricts carbohydrates. The introduction phase (2 weeks or more) restricts carbohydrates to less than 20 grams per day. This excludes most fruits and vegetables and relies on a diet of mostly animal fats and protein.
It is true that simple carbohydrates, such as sugar and white flour, pasta, and rice, and alcohol, are rapidly absorbed and cause weight gain when consumed in excess. They should be avoided by people who are overweight or obese.
On the other hand, complex carbohydrates such as whole grains, brown rice, fruits, vegetables, grains, beans, and soy products are rich in fiber, which slows their absorption. In moderation, they are excellent food choices for overweight and obese people. They should make up a significant proportion of the diet. And yet these are also strictly limited by the Atkins diet.
Numerous studies have shown that excess animal protein in the diet increases the risks of breast and prostate cancers, heart disease, kidney disease, and osteoporosis. Fats and proteins break down in the body to substances called ketones. The large amounts of fat and protein in the Atkins diet are likely to cause an excess of ketones in the body, a condition called ketosis.
Caution: This diet may not be appropriate for people with diabetes, and its safety in pregnant or breastfeeding women has not been established. It also establishes unhealthy eating habits.
Note that starvation diets also cause the formation of ketones.
Wednesday, July 9, 2008
Increasing Your Activity Level
Moderate physical activity, such as walking, helps you lose weight and keep your weight down. At least 30 minutes of exercise a day is recommended.
Try to exercise at least 5 days a week.
Not exercising will sabotage any weight loss plan. Add movement, even in short 10-minute bursts throughout your day to get in 30 minutes a day.
Simple measures such as parking at the far end of the parking lot and taking the stairs instead of the elevator eventually add up to help you lose weight.
Exercise strengthens your muscles and improves the function of your heart and lungs.
If you are obese, particularly if you are inactive or have medical problems, check with your health care provider before starting an exercise program.Walking
When walking for weight loss, distance is important, not speed. Wear a pedometer to measure your steps and then find ways to add steps during your daily activity.
To exercise, walk at a pace and distance that puts no strain on the body. Set reasonable goals. If you walk until you become tired, you will be exhausted when you stop.
Walk with smooth, rhythmic motions at an easy pace.
Each time you walk, walk slowly for the first 5 minutes to warm up. After 5 minutes, walk for 10 minutes at a faster rate if you can. Do not overdo it. You may stop to rest at any time.
When you have walked for 10 minutes without stopping, your first goal has been reached. The new goal should be to walk for a little longer time (say, 12 minutes). Continue to set new goals without overdoing it. It is important not to walk too fast or too long.
Chart your progress.Other activities
Ride your bicycle to work or to the store.
Buy an exercise bike and pedal while watching TV or talking on the phone. Keep track of your mileage.
Join an exercise class appropriate for your level of activity and your medical condition. Water aerobics is a popular choice. Start slow.
Even weekend chores use calories if you do them the physical way.
Skip the riding lawn mower and use a push mower.
Wash your car manually.
Use a rake, hoe, and shovel for gardening chores.Exercise tips
To let your skin breathe during workouts, wear loose cotton clothing. Wear comfortable jogging shoes or sneakers.
Remove makeup before exercising.
Drink plenty of cool, not cold, water before and after exercising. This will replace water lost by perspiration and prevent dehydration. If you want to carry a water bottle, you can drink while exercising.
Check your pulse rate continuously (every 5 minutes) while exercising.
Normal pulse rate may vary between 60 and 90 beats per minute.
Your pulse should increase somewhat while exercising. The pulse rate may increase up to 120. It is normal to become somewhat short of breath. If you are so short of breath that you cannot speak comfortably, stop for a rest and then continue at a slower rate.
While exercising, make it a point not to hold your breath. Holding your breath deprives the body of oxygen. Inhale with one movement, and exhale with another.
Do not continue exercising if you feel pain. Stop and take a break. If you continue to feel pain, talk to your health care provider.
Do not take a shower immediately after exercising. Allow 25 minutes to elapse, then take a brief, lukewarm shower.
Keep a record of your activity. You will see progress over time.
Try to exercise at least 5 days a week.
Not exercising will sabotage any weight loss plan. Add movement, even in short 10-minute bursts throughout your day to get in 30 minutes a day.
Simple measures such as parking at the far end of the parking lot and taking the stairs instead of the elevator eventually add up to help you lose weight.
Exercise strengthens your muscles and improves the function of your heart and lungs.
If you are obese, particularly if you are inactive or have medical problems, check with your health care provider before starting an exercise program.Walking
When walking for weight loss, distance is important, not speed. Wear a pedometer to measure your steps and then find ways to add steps during your daily activity.
To exercise, walk at a pace and distance that puts no strain on the body. Set reasonable goals. If you walk until you become tired, you will be exhausted when you stop.
Walk with smooth, rhythmic motions at an easy pace.
Each time you walk, walk slowly for the first 5 minutes to warm up. After 5 minutes, walk for 10 minutes at a faster rate if you can. Do not overdo it. You may stop to rest at any time.
When you have walked for 10 minutes without stopping, your first goal has been reached. The new goal should be to walk for a little longer time (say, 12 minutes). Continue to set new goals without overdoing it. It is important not to walk too fast or too long.
Chart your progress.Other activities
Ride your bicycle to work or to the store.
Buy an exercise bike and pedal while watching TV or talking on the phone. Keep track of your mileage.
Join an exercise class appropriate for your level of activity and your medical condition. Water aerobics is a popular choice. Start slow.
Even weekend chores use calories if you do them the physical way.
Skip the riding lawn mower and use a push mower.
Wash your car manually.
Use a rake, hoe, and shovel for gardening chores.Exercise tips
To let your skin breathe during workouts, wear loose cotton clothing. Wear comfortable jogging shoes or sneakers.
Remove makeup before exercising.
Drink plenty of cool, not cold, water before and after exercising. This will replace water lost by perspiration and prevent dehydration. If you want to carry a water bottle, you can drink while exercising.
Check your pulse rate continuously (every 5 minutes) while exercising.
Normal pulse rate may vary between 60 and 90 beats per minute.
Your pulse should increase somewhat while exercising. The pulse rate may increase up to 120. It is normal to become somewhat short of breath. If you are so short of breath that you cannot speak comfortably, stop for a rest and then continue at a slower rate.
While exercising, make it a point not to hold your breath. Holding your breath deprives the body of oxygen. Inhale with one movement, and exhale with another.
Do not continue exercising if you feel pain. Stop and take a break. If you continue to feel pain, talk to your health care provider.
Do not take a shower immediately after exercising. Allow 25 minutes to elapse, then take a brief, lukewarm shower.
Keep a record of your activity. You will see progress over time.
Sunday, July 6, 2008
Weight Loss and Control
Healthy Meals for Weight Loss
Smart dietary guidelines
The American Heart Association updated its recommended dietary guidelines in 2000. These guidelines are suitable for most adults.
* Eat 5 or more fresh fruits and vegetables each day.
* Eat 6 or more servings of grains (preferably whole grains) each day.
* Eat fat-free and low-fat dairy, legumes, seafood, and lean meats.
* Avoid foods with more than 2 grams of saturated fat per serving.
* Balance your caloric intake with your energy expenditure.
* Limit junk food, which is high in simple carbohydrates and low in nutrition.
* Limit foods high in saturated fat and cholesterol. Eat less than 6 grams of salt each day.
General food preparation and meal planning tips: Try to eat servings of fruits and vegetables at every meal. Besides being delicious, they are full of nutrients and fiber. They may even help prevent certain cancers.
* Boil, steam, bake, roast, or broil foods rather than frying in fat.
* Use unsaturated fats, such as vegetable oils, rather than saturated fats such as butter, shortening, and lard.
* Use olive oil spray rather than cooking oils to prepare foods.
* Eat white meat chicken or turkey, lean meat, fish, or seafood. Trim the skin from poultry.
* Use low-fat or non-fat dairy products.
* To season foods, choose lemon or lime juice, vinegar, low-sodium soy sauce, plain tomato sauce, salsa and other sauces low in fat, or mustard. Use garlic, onions, ginger, and herbs and spices to flavor foods.
* Avoid high-fat and high-calorie condiments such as mayonnaise, oil, ketchup, salad dressing, or prepared sauces.
* Drink seltzer, water, caffeine-free soda, tea, or coffee with meals.
Breakfast suggestions
* 1 cup of juice or fruit
* Egg whites or an egg substitute scrambled or prepared as an omelet in olive oil spray
* Oatmeal or any sugar-free cereal with 6-8 ounces of skim milk
* Low-fat cream cheese, low-fat cottage cheese, or non-fat yogurt
* Caffeine-free tea or coffee
Lunch suggestions
* 1/2 cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, escarole, cauliflower, brussels sprouts, or carrots
* 1/2 cup of a leafy vegetable, such as spinach, kale, or chard
* Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil)—include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery
* 1/2 cup whole-grain pasta in meat-free tomato sauce
* Sandwiches made of whole-grain or sourdough bread
o 2 ounces of water-packed tuna or salmon
o 2 slices of a low-fat cold cut or deli meat
o 1-2 ounces of low-fat cheese
Supper suggestions
* 1/2 cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, cauliflower, brussels sprouts, or carrots
* 1/2 cup of a leafy vegetable, such as spinach, kale, or chard
* Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil)—include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery
* 1/2 chicken breast, baked, or 4 slices of turkey, skin removed
* White fish, such as snapper or fillet of sole, baked or steamed in plain tomato sauce, lemon or both
* 2 slices of whole-grain or sourdough bread or 1/2 cup of a whole grain such as brown rice
* 1/3 cup (or less) of fat-free yogurt or fat-free sour cream
* For dessert
o 1 small slice of cake or 1 cookie, low-fat or fat-free and cholesterol-free
o 1/2 cup of fat-free ice cream or fat-free frozen yogurt
o Fresh fruit
If you choose to drink alcohol, do so in moderation (no more than 2 drinks per day for men or 1 drink per day for women).
To satisfy hunger between meals, eat unlimited quantities of celery, lettuce, mushrooms, green or red peppers, asparagus, cauliflower, cucumber, and broccoli.
Eating away from home
When eating in a restaurant, plan ahead. Think about ordering low-fat, low-calorie foods. Remember that most restaurants serve portions much larger than an accepted serving size.
* Ask for a doggy bag or take-out container when you order. As soon as the food comes, set aside half (or more) for future meals. Then eat what is left on your plate. This will help keep you from overeating.
* Skip the breadbasket and the appetizer.
* Ask for foods to be prepared without frying or sauces.
* Avoid high-fat side orders such as french fries, cole slaw, and garlic bread.
* Order salad dressings on the side and dip your fork in the dressing, then spear the salad.
Smart dietary guidelines
The American Heart Association updated its recommended dietary guidelines in 2000. These guidelines are suitable for most adults.
* Eat 5 or more fresh fruits and vegetables each day.
* Eat 6 or more servings of grains (preferably whole grains) each day.
* Eat fat-free and low-fat dairy, legumes, seafood, and lean meats.
* Avoid foods with more than 2 grams of saturated fat per serving.
* Balance your caloric intake with your energy expenditure.
* Limit junk food, which is high in simple carbohydrates and low in nutrition.
* Limit foods high in saturated fat and cholesterol. Eat less than 6 grams of salt each day.
General food preparation and meal planning tips: Try to eat servings of fruits and vegetables at every meal. Besides being delicious, they are full of nutrients and fiber. They may even help prevent certain cancers.
* Boil, steam, bake, roast, or broil foods rather than frying in fat.
* Use unsaturated fats, such as vegetable oils, rather than saturated fats such as butter, shortening, and lard.
* Use olive oil spray rather than cooking oils to prepare foods.
* Eat white meat chicken or turkey, lean meat, fish, or seafood. Trim the skin from poultry.
* Use low-fat or non-fat dairy products.
* To season foods, choose lemon or lime juice, vinegar, low-sodium soy sauce, plain tomato sauce, salsa and other sauces low in fat, or mustard. Use garlic, onions, ginger, and herbs and spices to flavor foods.
* Avoid high-fat and high-calorie condiments such as mayonnaise, oil, ketchup, salad dressing, or prepared sauces.
* Drink seltzer, water, caffeine-free soda, tea, or coffee with meals.
Breakfast suggestions
* 1 cup of juice or fruit
* Egg whites or an egg substitute scrambled or prepared as an omelet in olive oil spray
* Oatmeal or any sugar-free cereal with 6-8 ounces of skim milk
* Low-fat cream cheese, low-fat cottage cheese, or non-fat yogurt
* Caffeine-free tea or coffee
Lunch suggestions
* 1/2 cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, escarole, cauliflower, brussels sprouts, or carrots
* 1/2 cup of a leafy vegetable, such as spinach, kale, or chard
* Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil)—include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery
* 1/2 cup whole-grain pasta in meat-free tomato sauce
* Sandwiches made of whole-grain or sourdough bread
o 2 ounces of water-packed tuna or salmon
o 2 slices of a low-fat cold cut or deli meat
o 1-2 ounces of low-fat cheese
Supper suggestions
* 1/2 cup of cooked vegetables, such as peas, string beans, asparagus, broccoli, summer squash, cauliflower, brussels sprouts, or carrots
* 1/2 cup of a leafy vegetable, such as spinach, kale, or chard
* Green salad, plain or seasoned with fat-free dressing, vinegar, lemon, or any combination of these (no oil)—include greens and raw vegetables such as tomato, bell peppers, cucumber, sprouts, radish, onion, cabbage, mushrooms, and celery
* 1/2 chicken breast, baked, or 4 slices of turkey, skin removed
* White fish, such as snapper or fillet of sole, baked or steamed in plain tomato sauce, lemon or both
* 2 slices of whole-grain or sourdough bread or 1/2 cup of a whole grain such as brown rice
* 1/3 cup (or less) of fat-free yogurt or fat-free sour cream
* For dessert
o 1 small slice of cake or 1 cookie, low-fat or fat-free and cholesterol-free
o 1/2 cup of fat-free ice cream or fat-free frozen yogurt
o Fresh fruit
If you choose to drink alcohol, do so in moderation (no more than 2 drinks per day for men or 1 drink per day for women).
To satisfy hunger between meals, eat unlimited quantities of celery, lettuce, mushrooms, green or red peppers, asparagus, cauliflower, cucumber, and broccoli.
Eating away from home
When eating in a restaurant, plan ahead. Think about ordering low-fat, low-calorie foods. Remember that most restaurants serve portions much larger than an accepted serving size.
* Ask for a doggy bag or take-out container when you order. As soon as the food comes, set aside half (or more) for future meals. Then eat what is left on your plate. This will help keep you from overeating.
* Skip the breadbasket and the appetizer.
* Ask for foods to be prepared without frying or sauces.
* Avoid high-fat side orders such as french fries, cole slaw, and garlic bread.
* Order salad dressings on the side and dip your fork in the dressing, then spear the salad.
Saturday, July 5, 2008
How Green Tea Helps You Loose Weight
For thousands of years green tea has been used by both the Chinese and Japanese as both an herbal medicine and a beverage. Recently the use of this tea as an herbal medicine gained notice in the western world as a part of the medical profession. The antioxidant and chemotherapuetic effects of the green tea have been studied in recent years. Both Switzerland and the United States have conducted recent research that indicates a strong connection between green tea and weight loss.
An issue of the American Journal of Clinical Nutrition and Urology published in December 1999, indicated a study where certain compounds in green tea extracts might promote weight loss. A group of ten healthy young men under went a research study at the University of Geneva under Dr. Abdul Dulloo. The men, who ranged in size from lean to mildly overweight, were given a typical American diet. With each meal the men were asked to take a capsule of green tea and caffeine. The results showed that more calories were burned on average by the men who took green tea capsules. This showed that it might not be a myth at all when it comes to the connection between green tea and weight loss.
Green Tea and the Fight Against Fat
The idea that green tea can be an active combatant against fat may be another way that green tea and losing weight may be connected. The fat content of a body must be reduced in order to truly lose weight and get healthy. A recent study showed that every day for three months those who drank a bottle of tea fortified with green tea lost more body fat than those who drank regular oolong tea. There seems to be a link between green tea nad losing weight even if the exact connection isn’t known, at least in the case of losing fat.
Another Possible Connection Between Green Tea and Losing Weight
Another reason why green tea and losing weight might be connected wasn’t mentioned in the above studies. This is the fact that green tea, unlike any other tea, has the ability to satisfy people. There is a good possibility that a person will eat less and thus lose weight by drinking a glass or two with a meal. In addition you can’t rob your body of hydration with green tea since there are no sugars or additives that causes fat and water weight to stay on the body rather than being shed as calories are burned.
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