Saturday, March 1, 2008

Want To Control Your Weight? Do Not Read This Unless You're Ready To Implement These 2 Easy Steps

By Yuri Elkaim

The ABC’s of metabolism

It’s not rocket science, but knowing these basics about metabolism can help you launch a successful weight loss lifestyle. Let’s start with some basic terms:

Resting Metabolic Rate (RMR): the minimum number of calories your body’s vital organs need just to survive at rest. This accounts for 60-75% of your daily caloric expenditure. RMR varies from person to person and is influenced by such variables as lean body mass, height, weight, sex, age, diet, and stress.

Activity: Whether it be at work, walking to and from the store, or engaging in physical activity this type of work accounts for 20-30% of your daily caloric expenditure.

Digestion: Ironically, each time you eat food you actually burn calories. This type of expenditure accounts for 5-10% of your daily calorie output.

Step 1: Exercise raises your metabolism and therefore helps control your weight.

Considering that your RMR accounts for up to 75% of your daily caloric expenditure wouldn’t it make sense to do things that will increase your RMR?

Aerobic activity and strength training increase the energy demand on your body. This release of energy is referred to as “burning calories”. Strength training builds lean muscle that in turn burns up to 50x more calories than fat. This is key to long lasting weight control! Therefore, the more lean muscle mass you have, the higher your RMR becomes which in turn burns more calories, even while sitting on the couch.

I like to refer to this as “passive energy expenditure” meaning that you don’t need to do anything and yet you’re still burning calories. Wouldn’t that be great? Simply put in a bit of hard work up front and then reap the benefit in the long run!

Step 2: Eating more often in smaller amounts helps increase your metabolism.

As previously mentioned, every time you eat your body expends energy to digest and absorb what it has just ingested. This is known as the “thermogenic effect of food”. Therefore, wouldn’t make sense to eat more often knowing that each time you ate you would actually be burning calories. Typically, it is recommended to eat anywhere from 4-6 small meals throughout the day or 3 larger meals (breakfast, lunch, dinner) with small snacks in between. However, please remember that we’re talking about smaller meals that are healthy, well-balanced, and lower on the glycemic index. Not a burger and fries!

So, here are 2 simple steps you can take immediately to help control your weight. We’re not talking magic pill but if you’re consistent with daily activity and eating frequent small meals you’ll see dramatic weight loss results in a just few weeks!

Go for it. You deserve to look and feel your best!

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Yuri Elkaim, BPHE, CK

Yuri is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals innovative programs and technologies to help reach their goals of physical and mental well being. He is a highly acclaimed personal trainer, certified kinesiologist, former professional soccer player, and developer of the Y & U Audio Trainer™ series, a groundbreaking lineup of MP3 fitness workouts. Visit for information on Total Wellness Consulting.

About the Author: Yuri is the owner of Total Wellness Consulting and creator of the only 12 week body shaping fitness program designed for Ipod/Mp3 players. Please visit for more info.


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Green Tea For Weight Loss, Anti Aging and Health

We have all heard others talking about the great health benefits of green tea. Few of us, until recently, have known that green tea has been used as a medicine in China for at lest 4,000 years to treat everything from pain to depression. Recent scientific research in Japan and other Asian countries have given us a better idea of just how green tea provides health benefits, especially for weight loss and maintenance.

Green tea contains high concentations of catechin polyphenols which increase fat oxidation and thermogenesis. Thermogenenesis is heat created in our bodies by burning fuels such as fat. The thermogenesis that green tea creates was at first thought to be because of its caffeine. Research has shown that green tea stimulates brown fat thermogenesis with far more effectiveness than an equal amount of caffeine alone. The catechin plyphenols contained in green tea, especially epigallocatecin gallate, EGCG, works with caffeine synergistically to stimulate thermogenesis and prolong sympathetic thermogenesis. Research has shown that green tea increases energy expenditure and fat oxidation during a whole 24 hour period whereas caffeine only increases metabolism at the time it is ingested. Green tea helps burn an extra 78 calories per day.

We gain weight because excess sugars and fats are stored in our fat cells. Green tea inhibits the movement of glucose, i.e. excess sugars and fats, in fat cells. Green tea also causes carbohydrates to be released more slowly therefore preventing spikes in blood insulin levels which can produce false hunger feelings. For a long time researchers have wondered why the French have fewer excess weight concerns and heart disease concerns since the French diet is so rich in fats. Their answer was that the resveratrol, a polyphenol, found in red wine limited the negative effects of smoking and a fatty diet. The University of Kansas found that the EGCG in green tea is twice as powerful as resveratrol found in red wine.

It has been found that epigallocateching gallate, EGCG, contained in green tea is at least 100 times more effective than vitamin C and 25 times more effective than vitamin E in protecting cells and DNA from damage. This makes green tea one of the most powerful antioxidants available. Antioxidants have been shown to fight viruses and slow the aging process. EGCG is very effective in lowering LDL cholesterol and inhibiting the abnormal formation of blood clots which can lead to heart attacks and strokes. Green tea has been shown to relax blood vessels which is also important for the prevention of heart attack and stroke. The powerful antioxidant content of green tea because of its high amounts of polyphenols and flavenoids greatly strengthens our immune system and slows the aging process.

EGCG contained in green tea inhibits the grown of cancer cells and kills cancer cells without harming healthy tissue. The National Cancer Research Institute of Tokyo suggests that green tea may be a very effective way of preventing cancer.. Green tea has been shown to lower all types of cancers, especially in digestive and urinary tracts. Green tea applied topically has been shown to protect skin against cancer and actually slow the progress of skin cancer that is already present. Green tea is being used more and more in topical natural skin care products. Green tea has been shown to benefit white blood cells during chemotherapy treatment.

Because of its antibacterial qualities, green tea is effective in preventing tooth decay, gum disease, dental plaque and greatly reduce the harmful bacteria in the mouth. Green tea's antibacterial qualities also helps in the prevention of food poison and decrease in harmful bacteria found in our digestive systems.

So why is green tea more beneficial than other teas. The answer is in the processing. Green tea leaves are steamed. This prevents the EGCG compound from being oxidized. Black and oolong tea leaves are made from fermented leaves. Fermentation causes EGCG to be converted into compounds that are not as effective in helping with weight loss and in antioxidant value. Therefore, green tea with it's steam processing retains all the effectiveness and amounts of EGCG, which results in its weight loss and antioxidant benefits.

Most of us are drinking something during most of our day. If we make green tea our drink, we have found a very simple and consistent way of adding great health benefits to our lives. By drinking green tea, we have found a simple and consistent way of eliminating our body weight concerns, building our immune system, improving our oral health, improving our digestive health and slowing the aging process. Using topical skin care products containing green tea improves our skin condition and appearance. Green tea is also available in supplement capsule form if we are wanting to obtain it's benefits without drinking green tea.

Jenny has more than twenty years experience with all natural health care products. More information about the benefits of green tea for weight loss and other natural weight loss products is available at =>

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Aloe Vera Juice for Healthy Digestion, Weight Loss, Detox and AntiAging

The use of aloe vera for health and healing is popularly known. We have used aloe vera for health and healing for centuries. The aloe plant is related to the onion/garlic plant and also the lily plant. It's appearance is very similar to cactus. Aloe vera contains nineteen amino acids, twenty minerals e.g. calcium and magnesium, enzymes, polysaccharides, nitrogen and twelve vitamins. These compounds account for its popularity as a source of nutrition, a healing agent, and valuable cosmetic enhancing agent as aloe aids in the elimination of dead skin cells.

Aloe is most popularly known for it's external application for skin disorders, wounds, and sunburn. However, many of us are discovering the tremendous health benefits of aloe for internal use taken in juice form. Aloe vera helps heal internal tissue damage as effectively as it helps heal external tissue damage and promotes new cell growth. Aloe vera has been used as an anti inflammatory in treating various stomach disorders. Those of us suffering from indigestion or irritable bowel syndrome have received relief from aloe vera juice. Used for it's laxative action, aloe vera helps eliminate toxins e.g. heavy metals. Aloe vera also reduces stomach acid which is the cause of heartburn i.e. acid reflux. A healthy digestion system is essential for maintaining optimal health and preventing illness and disease caused by toxins that are reabsorbed into our bodies if they are not eliminated.

Because of aloe vera's beneficial effects on our digestive system, it has become an efficient and effective aid for weight loss. Aloe vera helps to reduce and stabilize our body mass index as it promotes the metabolism of fat content. As aloe vera juice helps to assimilate protein in to our bodies and provides a high content of collagen protein, it helps promote the availability of more energy for our daily physical activity. Many of us use aloe vera juice before, during and after our exercise sessions as it promotes muscle development which is vital for the burning of fat and weight management. Aloe vera juice also reduces the amount of time food stays in our intestinal system through it's elimination promoting properties. This greatly promotes cleansing of toxins and waste which is essential when we are participating in a weight loss program.

Along with strengthening our immune system with vitamins and minerals, aloe vera juice balances blood sugar levels and aids in the reduction of cholesterol and blood fat lipid levels. Also vera actually helps our bodies absorb the vitamins and minerals we are receiving from other sources giving greater nutrition to our cells. Aloe vera as an enzyme aids in the metabolism of carbohydrates, fats, and protein. Aloe Vera juice improves our blood circulation by stimulating our capillaries to dilate and helps regulate our blood pressure as well as fighting infection in our blood and body with anti-bacterial and anti-fungal properties detoxifying our blood. This action in our blood helps our immune system protect us from onset of disease and so gives us a feeling of well being and energetic living.

As an anti inflammatory, aloe vera promotes the healing of our bones and joints. We have used aloe vera externally in gels to soothe sore muscles and joints due to stress, over use, arthritis, etc. Used internally, aloe vera juice promotes the relief of pain and the increase of recovery from the inside.

Drinking aloe vera by itself can be a daunting task because of the taste. However we have available to us various aloe vera juices flavored with natural fruit juice flavors to enable the drinking of aloe vera juice to be a very pleasant as well as a beneficial health experience.

Jenny has more than twenty years experience with all natural health care products. More information about Aloe Vera Juice and other all natural digestion aids is available at =>


Quick Weight Loss Plan And Pregnancy

By Shabi Guptha

For a pregnant woman the desire to lose weight quickly is something that all of us at one point or another has had to deal with. While a quick weight loss plan is generally accepted when you are not pregnant, you will need to think of other ways to lose unwanted weight during this period of time of pregnancy.

You can see what sort of quick weight loss plan your doctor will be able to recommend. You should understand that by giving into this urge you are making things difficult for yourself and for the baby.

To help provide the nutritional supplements that you need your doctor should have a dietary plan made. This plan should recommend some good foods which will provide you with the nutrition that you want. The addition of gentle exercises will also help you to lose weight. You should not expect to any quick weight loss plan to work without any risks being present.

When you look over your new diet and exercise regime which is part of the postpartum quick weight loss plan that your doctor has made for you, you should ask questions about the foods which are on this list. The types of exercise that you will be doing should be looked as too especially if you are not too sure about doing them in your current state of weight.

And while you may be tempted by a great looking evening dress to lose weight quickly, you should put both the dress and temptation for a quick weight loss aside. Apart from hurting yourself at this point you will soon have a dress that you can’t wear and one which will be out of style by the time that you have managed to lose the extra pounds.

Having put the aside the idea of a quick weight loss plan you will instead find that the exercise and the proper foods on the recommend plan are giving you the chance lose weight properly. So don’t worry about various people who are criticizing you to lose weight fast.

These people will have no idea of how a quick weight loss plan will derail your getting back into shape. By taking things slow you will be in a position where you can watch what you eat so that your postpartum quick weight loss plan will come to fruition. The best part about going about your quick weight loss plan in this manner is that you will soon have the shape that you have been dreaming of.

About the Author: Author's Sites: After Pregnancy Weight Loss and Home Remedies for Yeast Infection

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