Fit Over 40

I have local Combat Endurance Training classes - a home based fitness course designed to use one's body weight to improve core strength and better fitness in general. There's a 7 pm class on Monday and Wednesday and a 5:45am class on Tuesday and Thursday morning. There's a large number of folks in both classes.

I'm finding it very exciting that I have many people in the over 50 year old age group. It seems that there is a growing number of people who are realizing that they are going to be on the planet for quite a number of years, barring any detours, and they are opting to spend their golden years in good health and feeling strong and healthy. What a great decision.

Health and fitness is a lifestyle. It may be difficult to get to a class or get out of bed in the morning but it's good to think about the results if you make the sacrifice. Good health, good attitude, and looking forward to each day are wonderful things to strive for. Disciplining yourself to do the things necessary to have them is a life style choice that will reap you tremendous rewards.

I had another wonderful surprise a while back when I got an email from one of my Karate schools saying that an old Karate acquaintance of mine was in town and had left his phone number. This gentleman is a highly respected Black Belt who really was a role model for me as I was coming up through the ranks in the martial arts. He and I have always been friends and I immediately called him and brought him back to my house to meet my family.

The old times and old stories began to flow and I reminded him of the story that he had told me many years ago about his grandfather who made it a habit to walk on his hands across the kitchen floor and back every Christmas. He said that he remembered seeing his grandfather do that when he was 80 years old. His grandfather told him as a young man that being healthy is free and easy so it's a good idea to take care of your health. His grandfather lived to be 97 years old.

Choose to be healthy. Choose to do the things that others may not have the desire or commitment to do. The good choices that you make to stay healthy will continue to reward you as your years move on.

Make good decisions about your health,

Fred Nicklaus

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Core strength training is essential to good health and ultimate performance in any sport. Find the secrets to maximum core strength deveopment at www.combatendurancetraining.com

Natural Weight Loss

Natural Weight Loss Requres A Combined Approach

There are several aspects to be considered and implemented when one is trying to achieve natural weight loss. While many people search for some magic pill or supplement, or try to find the perfect diet or look to the latest exercise fad, the reality is that a combination approach is usually necessary to actually get good, lasting results.

There are numerous natural weight loss products on the market, and more seem to pop up every day. Each promises to be nearly miraculous in it's effects and people buy the latest and greatest weight loss aid with eager anticipation, hoping that it will finally be the answer to their weight problems. They want to believe that a pill, or a patch, or a tea, etc.. will be all they need to lose weight and that diet and exercise won't be necessary (because dieting and exercising are difficult). Even though deep down they probably know that the latest weight loss miracle being hyped is no better than all the things they've tried before, they want to believe it will work, and so they buy it, only to be disappointed again.

Now this is not to say that natural weight loss aids are all completely worthless. In fact, many do exactly what they are supposed to do. For example, hoodia gordonii (at least the real stuff) does seem to be a very effective appetite suppressant. So, if the main reason that you have trouble losing weight is because you have out of control hunger that makes you eat excssively, hoodia may be a big help. The thing is, the vast majority of people do not overeat, or eat too much of the wrong things, because they are hungry. They may eat out of boredom, out of habit, out of a need to satisfy a craving, or out of a need to soothe some emotional issue they are dealing with, but they don't eat out of hunger. Hoodia is not going to help you if you aren't eating out of hunger.

Other natural weight loss aids may work by increasing the metabolic effects of diet and exercise. Well, if you aren't doing any kind of consistent diet and exercise program, the benefits of such products will be minimal at best.

Some natural weight loss aids block the absorption of fat by the digestive tract and thereby lower the calories you absorb from each meal. While this does tend to help with weight loss, unless you stop eating everything except fat (which is not a good idea), you still are taking in other calories that, in excess, will be converted to fat AFTER they are absorbed from the digestive tract. Here again a consistent diet and exercise program is needed to get maximum effects.

By now, you have probably figured out that one of the main points of this article is that if you want to achieve natural weight loss, at least long-term, you MUST incorporate a healthy diet and exercise program. No weight loss aid, natural or otherwise will by itself make you lose weight and keep it off. In fact, the ads for weight loss aids will usually state this very thing, even though it is in microscopic print at the bottom of the ad.

So, the foundations of natural weight loss are diet and exercise. With a good diet and exercise program in place, you may get additional benefits from using one or more of the natural weight loss products on the market. But do your research to find a product that serves your particular needs. In other words, if you're not overeating out of hunger, don't buy an appetite suppressant. If you're already minimizing your fat intake, don't waste your money on a fat blocker.

Now, once you have your weight loss plan in place with your diet, exercise program, and whatever natural weight loss aids you choose to use, there's one little thing that needs to happen for you to successfully lose weight. You have to stick to the program! If there's one thing that renders the vast majority of natural weight loss efforts ineffective, it's a lack of follow-through.

It has been my experience that very few people stick to a natural weight loss program consistently for more than two weeks at a time. Sure, some of them may "try to lose weight" for months at a time, but they cheat so often and they are so inconsistent with their efforts, they fail to make any real progress.

Recent research comparing different natural weight loss approaches found something very interesting. The overall success rates of most of the currently popular diet programs were about the same. The success or failure of any given diet had little to do with what the approach was. In other words, low carb, low fat, calorie restriction, eating for blood type, etc., really didn't matter. What mattered was whether or not the individual stuck to the program! To sum it up, it doesn't matter so much what you do to lose weight (within reason), as much as it matters that you do it consistenty long-term!

To follow-through with your natural weight loss plan, you MUST get control of your mind. There are many ways to do this and many different techniques that work to varying degrees for different people. You can get a lot of help in this area with products from Anthony Robbins, Dr. Phil, and others, as well as through technologies like hypnosis, the Sedona Method and Emotional Freedom Technique. You may need to try several methods to find what works well for you.

Whatever method you use, the real secret to natural weight loss success has little to do with the latest weight loss product or the newest diet or exercise fad. The real secret is to choose a reasonable approach that includes diet, exercise (choose an exercise you are physically capable of doing - starting with advanced kickboxing if you've been a couch potato your whole life is not going to work!), and possibly one or more weight loss aids and then make that program a part of your daily life forever. And the way to make that happen is to take control of your mind and get your brain working with you rather than against you. Good luck!

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Dr. George Best has been in private practice as a holistic healthcare provider in San Antonio, Texas since 1992. For more information, to obtain a free natural weight loss guide, and/or to access his E-Book, "Training Your Brain For Weight Loss", please visit his website on Natural Weight Loss.

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Natural Weight Loss Begins Between Your Ears

There are huge numbers of weight loss methods and products on the market. Weight loss continues to be a popular goal, yet one that is rarely achieved in our society. While there are certainly extreme measures like surgery and drugs that can promote weight loss, these methods come with significant risks and drawbacks, which is why many people continually seek out and try more natural weight loss approaches.

Ultimately, natural weight loss comes down to some combination of diet and exercise. Although many approaches favor one or the other, the reality is that both diet and exercise are equally important and weight loss occurs much more rapidly with a combined approach. Although there are some weight loss aids that can assist with weight loss and potentially enhance the effects of diet and exercise, there really is not a substitute for diet and exercise.

There is much debate as to what works and what doesn't. On the diet front, some will proclaim Atkin's and other low or no carbohydrate approaches to be the only effective diet strategy. Others may insist that calorie restriction is the way to go. Still others may insist on the low-fat approach. The fact of the matter is that all of these diet systems work at least some of the time.

As with diet, there is considerable debate as to what exercise approach works best for weight loss. Some say you have to do high intensity "interval training". Some favor the long-time, low- intensity aerobic approach. Still others say any increase in any kind of physical activity works just fine. Again, all of these appoaches work at least for some people.

Various recent research studies into the vast array of weight loss approaches has come to a rather interesting conclusion: All weight loss approaches that are based on physiologically-sound principles seem to have about the same statistical success rate. What research has found to be the most critical factor in whether or not a weight loss approach is effective is... whether or not the person sticks to the program long-term.

It has been my experience in clinical practice that very few people stick to ANY weight loss plan (at least natural weight loss plans - not some type of weight loss drug) for more than about two weeks straight. Yes, some may stay on a weight loss plan for several months, but most are not consistent over that period of time. Most people start a diet and/or exercise program and will go for a few days, then get off-track for a few days, then go back on and off the program repeatedly. The times when they are off the program largely negate whatever progress they make while they are on the program.

Based on my experience with people trying to lose weight, the biggest factor in losing weight is not the diet or exercise the person is doing, it's the person's consistency with whatever he or she is doing. The ability to be consistent with a natural weight loss program comes down to motivation and will-power. In other words, if you're going to lose weight and keep it off, you MUST get control of your mind so that you can have sufficient motivation and will-power to stick to the weight loss plan.

Developing motivation and will-power requires more than just deciding to lose weight. You must be able to handle all sorts of temptations and resist them. Unfortunately, most human beings are not born with the natural ability to resist temptations, and without proper preparation, it is far to easy for temptation to overcome one's motivation and will-power to lose weight. For this reason, I recommend using a variety of mental conditioning techniques BEFORE one begins a natural weight loss plan. By preparing the mind in advance, one is far more able to resist temptation and stay sufficiently motivated to stick to the plan.

Among the most useful techniques I have found for this purpose include Neuro-Linguistic Progamming, Neuro-Associative Conditioning (developed by Anthony Robbins), various forms of self-hypnosis, the Sedona Method, Emotional Freedom Technique, and simply taking the time to clearly identify one's reasons for wanting to lose weight in the first place. By using any or all of these methods, temptation can be largely eliminated and one is able to stick with his or her diet and/or exercise program long-term, which allows for consistent weight loss and maintenance of one's weight once the goal is achieved.

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Dr. George Best is the author of the E-Books, "Training Your Brain For Weight Loss" and "The Total Solution For The Weight Loss Impaired". For more information, please visit Natural Weight Loss.

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Best Way To Lose Weight

By Sarah Jones Smith

A new amazing secret of the best way to lose weight is all that you now need in order to forever lose extra pounds, stay healthy, and add many years to your life!

A doctor from Arizona has blown the lid off the best-kept secret in weight loss that was ever discovered -- and this has the whole diet food and drug industries turned against her in rage.

Her name is Dr Suzanne Gudakunst, and she discovered a terrible secret.

And no, nothing about her “best way to lose weight” is difficult -- nor does it require that you do something completely different or unnatural.

Instead, the Arizonian boasts proudly "...this is something that I caught onto just before 2002 when there was so much research and exploration going around concerning the human colon and digestive system working in harmony with nutritional absorption, and I started doing independent studies just to test things at first ... but which I later expanded on after seeing some fantastic results."

This same woman medical practitioner discovered a definitive correlation between harmful plague and parasitic infestations of the human bowel tract, and people suffering chronic obesity -- and who despite intense diet and exercise appeared to be unable to lose any weight whatsoever.

Over the course of six years Dr Suzanne Gudakunst developed the best way to lose weight a number of natural treatments for the removal of these harmful, and in some cases life-threatening plaques and rapidly reproducing digestive parasites -- and when applied to even worse-case patients suffering extreme obesity (98% of which were in immediate danger of dying) she saw a 100% effectiveness and success rate.

She then borrowed from her research on the severely obese, and applied the same strategies on milder cases of overweight persons – and found the same effectiveness and quality results although the individual weight loss per person wasn't nearly as much as with those obese patients 100 lbs to 200 lbs or more overweight.

So powerful is her way to lose weight that she's able to reverse diabetes, rid illness altogether in people suffering from cancer, as well as an elimination of an entire spectrum of serious and dangerous life-threatening diseases.

Again, nothing about her “best way to lose weight” is unnatural or requires someone to do any major changes in their lives.

In fact, her entire treatment is based completely on select herbs, extracts, and organic constituents which can be found in a variety of plants -- and when combined in specific combinations and amounts create a solution for all those obese people.

Some experts suggest that the corporate world will never accepts a discovery of such magnitude, any more than it would accept car that runs on water (even if very real) to ever become commercially available to all those people that are trying to lose weight.

One author once wrote that if somebody "truly unlocked the keys to permanent fat loss, they may actually suffer the same fate as JFK."

I would like to tell you that I found this program very helpful, and it helped me lost 15 lbs. At first I was reluctant to try it, but the thought that these nasty parasites were actually living inside me day and night made me try it, and I never regretted it. Wish you good luck and will if you are on the path of losing weight.

Sarah J Smith

About the Author: Click Here to get more info and get this Weight Loss Program.

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Tags: wellness, fitness, diet, weight loss

Fat Loss Revealed Part 2

By Yuri Elkaim

The secrets to achieving the lean athletic physique that you’ve always wanted are held by Canada’s top trainer, Yuri Elkaim. Most people waste a lot of time in the gym with no real direction or positive results. Fitness and wellness coaches, such as Yuri Elkaim know there is a better way.

Yuri is a former professional soccer, Certified Kinesiologist, Registered Holistic Nutritionist, the Head Strength & Conditioning Coach for the nationally ranked University of Toronto men’s soccer program, and considered by many as Canada’s top trainer and fitness expert. He’s created Fitter U™, the world’s only 12-week body shaping fitness program for iPod/MP3 players geared to helping people lose weight, burn fat, and improve their fitness level. In this article, Amy Coates, Total Wellness Consulting’s nutrition expert will be interviewing Yuri on various facets of weight loss.

…continued from Part 1.

AC: So for beginners, a good nutrition program is possibly the most powerful factor?

YE: Absolutely! Obviously a nutrition program is vital – you must create a caloric deficit through a combined exercise and nutrition approach. But, more so I like to focus on getting my clients to focus on eating healthier, higher quality foods. I like to preach the qualitative side of nutrition more so than the quantitative calorie counting side.

So the key for the fat loss programs I use is exactly that – how can we force the body to burn as many calories as possible, and continue to burn them between workouts. The idea is to demand as much work from the body as possible – and maintain that caloric burn for as long as possible.

Now the ONLY reason the body burns calories is because the muscle tissue is working. It doesn’t matter what activity you are involved in – aerobics or weight training – its muscular demand that determines caloric burn. So you have to begin with that in mind.

Let’s think about this:

You can run a mile in ten minutes.

You can swim a mile in twenty minutes.

After a year of swimming every day and not running – you can now swim a mile in 16 minutes.

Without running – how much has your running improved? Very little. Why? We only have ONE cardiovascular system – so why doesn’t improving your swimming (and cardio system) automatically improve your running?

Because the ONLY reason your cardio system was involved in the first place was because of demand from your muscular system. So you adapted to the SPECIFIC MUSCULAR demands of swimming which by default then involves the cardiovascular system – it’s not the other way around as most people think. The muscles don’t move because of cardiovascular demand – the cardio system is elevated because of muscular demand.

AC: What’s the takeaway message?

YE: Hopefully the readers can understand – that we need to program the body based on the movements it’s going to perform – not based on the cardiovascular system. That’s an upside down method.

AC: So what methods work for fat loss? What methods are ineffective or inefficient for fat loss?

YE: Circuit weight training and interval training always work. Steady state aerobic work never works long term in the real world. Now for those of you out there who will no doubt get caught up talking about health, cardiac heart disease, cholesterol etc - I'm not arguing with you. But we’re talking about fat loss here.

However - for fat loss, the research is unequivocal - high intensity work is superior.

I think the problem is this:

Aerobic training by nature is lower intensity. At some point you get so good at it that it just doesn't burn as many calories, and in effect, you are burning fewer calories than you used to for the same time investment. So what do you do? Go for longer and inevitably run into the same problem? Or increase the intensity? Increasing the intensity is the obvious answer.

AC: You have commented that aerobics were useless for fat loss. This caused a lot of controversy. What did you mean?

YE: I'm sure you'll agree Amy that it only seemed to cause controversy with people who don't do this for a living. Most of the good practitioners in this area didn't even blink. It's not controversial at all in terms of fat loss and I'm getting bored going over it.

I don't think anyone who has trained themselves or anyone else has ever seen low intensity cardio to be a very effective fat loss tool. The loss in lean mass that is typical in most weight loss programs needs to be offset - and steady state aerobic training (despite it's plentiful health benefits) only adds to that problem.

So let me expand on what I meant:

When I said "Aerobics are useless for fat loss" what I meant was "aerobics are useless for fat loss". Is that clearer?

Ok - to be less antagonistic, let's just say that aerobic training for fat loss is the most overrated and overemphasized method in use today. It's completely outdated as a fat loss modality. Here's something to remember – write it on your fridge it you have to: Lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass (metabolically active tissue). Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass.

The efficiency argument is interesting. Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle. So in aerobic training - when we "encourage the use of fat" - do we force that same body to adapt by storing more fat? Interesting, most exercise and fitness experts all seem to think so. Think about it for a moment. Who is leaner and more defined…a 100m sprinter or marathon runner???

Seriously - there are thousands of overweight individuals each year who complete marathons. Now completing a marathon is damn impressive to me. However it shows that the aerobic fitness needed to complete a marathon doesn't have anything necessarily to do with creating a fat loss effect. So if you are capable of two to three hours of steady state running and still not be burning enough fat - we can either go to a higher intensity or you can try four hours of running. Any takers for the latter?

In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).

So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller (i.e. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) - how can having a smaller more efficient fat burning machine burn more fat? It doesn't.

AC: So you are saying that cardio is the least important component?

YE: I don't think so necessarily. However, I do believe that a combination of properly structure strength training accompanied by high-intensity interval training is the MOST effective way to burn fat while promoting lean muscle mass. The results speak for themselves, time and time again!

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 http://www.myFitterU.com for more info.

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Tags: weight loss, fitness, wellness, diet

Fat Loss Revealed Part 1

By Yuri Elkaim

The secrets to achieving the lean athletic physique that you've always wanted are held by Canada's top trainer, Yuri Elkaim. Most people waste a lot of time in the gym with no real direction or positive results. Fitness and wellness coaches, such as Yuri Elkaim know there is a better way.

Yuri is a former professional soccer, Certified Kinesiologist, Registered Holistic Nutritionist, the Head Strength & Conditioning Coach for the nationally ranked University of Toronto men's soccer program, and considered by many as Canada's top trainer and fitness expert. He's created Fitter U™, the world's only 12-week body shaping fitness program for iPod/MP3 players geared to helping people lose weight, burn fat, and improve their fitness level. In this article, Amy Coates, Total Wellness Consulting's nutrition expert will be interviewing Yuri on various facets of weight loss.

AC: Hi Yuri. What is your general approach to helping people lose fat?

YE: The basic concept for any fat loss program is to burn as many calories as possible and maintain or increase lean tissue (which is what burns the calories in the first place). Regardless of how many calories you burn in training - once you lose lean tissue (a typical problem) you burn less calories overall - so your focus has to be on burning calories while trying to offset that problem.

A study in the International Journal of Sport Nutrition (8(3): 213-222, 1998) showed that 5 days a week of 45 min aerobic training for 12 weeks had no effect on body composition over dieting alone. Obviously even at these high levels of activity there is still a problem.

AC: Where do you start working with an overweight person?

YE: With a full lifestyle and structural evaluation. Typically the overweight person has so little structural integrity that a resistance training program to target their weaknesses and imbalances is my first approach. I also spend a lot of time educating them on the importance of maintaining a positive and unwavering mindset. Finally, I spend a good deal of time looking at their food intake, analyzing the integrity of their digestive system and supportive endocrine glands, and teach them how to prepare healthy menu plans.

It's interesting that the typical program for an overweight person is usually 1000's of reps (i.e. aerobics) which will cause more problems. A superior system would be to target the muscular system and control set duration and rest periods in order to create the same metabolic and cardiovascular demand. My approach is mirrored in the workouts and structure of my Fitter U™ MP3 fitness program.

AC: What type of questions and lifestyle review do you do with overweight clients? Are there any common factors among overweight clients?

YE: Primarily I see people with a lack of knowledge, lack of motivation, and lack of commitment to sticking to a program. I would say that the majority of what I do lies in motivating my clients and helping them bring their true potential and hidden greatness to surface. Every single person has greatness just waiting to be unleashed and I think it's a necessary step in the process.

Common factors: structural weaknesses, flexibility issues (i.e. they would be unable to walk on a treadmill for 15 minutes continuously), lack of nutrition (funnily enough we see overweight, almost malnourished people all the time), lack of motivation, and need the accountability.

AC: What physical concerns do you have to be careful of when working with overweight clients and how do you take these into account?

YE: Typically the biggest physical concern is that they are overweight and unconditioned. That's a big enough problem right there.

But it's not just overweight clients - it's EVERYONE! Every client is different and presents different challenges.

Everyone should have a full evaluation performed by a qualified professional. Any serious health and medical issues should be cleared by a medical professional first.

Most trainers have a program in mind when someone walks in the gym. I have NO IDEA what I'm going to do until I see the client and evaluate them. If you're not assessing - you're just guessing!

Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals the most innovative information, programs, and technologies to help reach their goals of physical and mental well being. He is a Certified Kinesiologist, Registered Holistic Nutritionist, former Professional Soccer Player, Head Strength & Conditioning Coach for the University of Toronto men’s soccer program, and regarded by many as Canada’s leading fitness expert.

You can join his wellness community at http://www.totalwellnessconsulting.ca and receive 2 FREE MP3 guided workouts, a 44 – page Willing Your Way to Wellness e-report, and a subscription to the highly acclaimed Liv Well and Weekly Wellness e-newsletters – All for FREE.

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 http://www.myFitterU.com for more info.

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Tags: weight loss, wellness, fitness, diet

The Key To Weight Loss Success

By Alican Yenidogan

When it comes down to the wire, you are the primary component of the best loss program. Weight loss diets and workouts would be rendered useless without your motivation and discipline. Physicality is not the only component which is required in weight loss; rapid weight loss begins with the mind. This means that you have to decide to commit to a program even if cuts back on your candy bar helpings, or it prohibits you from indulging in that ice cream flavor which you have all but forgotten. Your mind is a very powerful aspect involved in your well-being, and it can lead you to weight loss success or failure, at your own free will.

Commitment is the first step towards healthy loss. Weight management is no easy thing, you can be sure of that; and if you really intend on shedding off those unwanted pounds, you have to start each day with the decision to make the healthy choices which can benefit you. You need to plan and prepare a workout plan the night before the fact, and a meal plan a week in advance. This will ensure that you won't miss out on the next day's regimen, and suffer the long-term consequences of exercise loss. Weight training, cardio exercises, and aerobics may be included in the routine, as long as you can competently handle them. You'll also need a good diet plan to supplement the calorie loss. Natural weight loss should result in a leaner body, not a starving one.

You need to motivate yourself through the program. As is the case, there are few shortcuts to weight loss. Rapid weight loss is only effective if you stick to your program discipline to the dot. Keep yourself reminded of the day's workout plan, or if necessary, have a friend check in on your progress with weight loss. Natural weight loss is also not a self-made effort; you'll need the expert advice of a nutritionist, one who can provide a custom-made meal plan for your particular dietary needs. Your nutritionist will tell you which diets to stick to, and may be able to warn you in advance of any crash diets which you may mistake for a best loss program. Weight management, done in a scientific and healthy way, leads to better chances for long-term success.

As part of your discipline, you have to have some degree of accountability. This prevents the possibility of exercise loss. Weight gain is too much the result of a failure to make yourself true to your personally-set goals that you may end up punishing yourself for it, by eating more and doing less. The best way to discipline your way to healthy loss, weight control, and body toning is to withhold any perks until you perform your required regimen for the day; on the other hand, rewarding yourself after a workout is good reinforcement method towards achieving your goal.

Please remember, self dedication is the key to weight loss and you have to believe in yourself before starting any kind of weight loss program.

About the Author: Alican Yenidogan is a weight loss expert and if you want to know more about diet and weight loss, visit www.loss-rapid-weight.com

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Weight Loss And Healthy Eating

By Jayne Waldorf

Experts say there are two basic categories of foods that can be considered "keeping it off foods" because they fill your tummy without piling on the calories. They are fruits and vegetables.

The nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the "keeping-it-off food groups," fiber may well be the "keeping-it-off super-nutrient."

Protein is another super-nutrient. It's becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.

The following foods are smart, low-calorie choices that will benefit your weight loss efforts:

Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup – Soups can help reduce hunger before meals and increase your feeling of fullness.
Low-calorie green salads - Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt – Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

Drinking a glass of water before a meal can also be beneficial to your weight loss program.

High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

Never miss breakfast if you can help it.It is the most important meal of the day and if you starve yourself your body will slow your metabolism down so starving yourself becomes counter productive.

As your knowledge about Healthy Eating continues to grow, you will begin to see how Healthy Eating fits into the overall scheme of things. Knowing how something relates to the rest of the world is important too.

About the Author: Jayne Waldorf served 5 years in the Womens Royal Air Force followed by 15 years as an Administrative Officer in the Civil Service.Today she enjoys spending time on her websites and with her family. She lives in Cheshire England with her husband and has two grown up sons. http://www.waldorflinks.com

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A Fit Body Burns Calories and Loses Weight- Pretty Simple

Copyright © 2008 Charles Carter

A common strategy for people trying to lose weight is to focus on calories, so they make calorie burning the biggest aim of all their workouts, with the added goal of being in the "fat burning zone". See our new page on The 7 Steps to New Year's Weight Loss. People often do very long and repetitive cardio sessions — walking or jogging for an hour or more at a relatively low, even level of intensity. But this isn't necessarily the most efficient way to burn off unwanted fat, and it's certainly not the most effective way to achieve and maintain a strong, lean body over time.

To do that, you need to boost your metabolism, which regulates your body's ability to become (and stay) lean. And shifting your metabolism depends on improving your fitness and supporting your goal with good nutrition, which is 70% of your ability to get the results you want.

When your body turns food and oxygen into energy — something it does throughout the day, virtually all day — it burns calories. That process takes place in your cells' mitochondria, which need oxygen to burn those calories efficiently. So the more oxygen your body is capable of processing per minute (a function of your VO2 max — more on that in a moment), the more calories it can grind through on a given day.

In other words, being fit helps your body run more like a finely tuned machine — one that's naturally inclined to eliminate excess weight.

"People who have a higher level of fitness burn more calories even while at rest and asleep," Hyman says. Exact numbers are difficult to nail down because each person's resting metabolic rate is unique (based on muscle mass, age, genetics and even climate). Still, some experts estimate that fit, muscular adults can burn an extra hundred calories or more per day — while at rest.

It's important to note that in the course of their daily activities and workouts, fit adults can and do burn a couple thousand more calories daily than unfit, more sedentary ones.

And here's the beauty of it: Fit people are naturally more inclined toward activity and tend to exert themselves at higher levels. That's because exercise and activities of all kinds become easier as your fitness improves, and even intense levels of exertion become more comfortable. All of which makes calorie-burning activities a much more appealing proposition, thus further increasing active inclinations.

This is what's known as a "benevolent circle" (as opposed to a vicious one) — and the more fit you become, the more you can take advantage of its fat-burning effects.

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LIveleantoday offers high quality online personal trainer services and more information about our 7 Steps to New Years Weight Loss.

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Weight Loss Adds Every Where

By C S Liner

If you are interested in weight loss then I’m sure that you have tried many different things to assist you in your battle of the bulge. As modern consumers we are bombarded with all sorts of gimmicks to help us when it comes to weight loss. It has been shown that there are indeed a lot of fad’s and diets that don’t work. Have you wasted money on these fads and gimmicks? . Many people have and have had little or no effect on their weight loss.

We are continually bombarded on television with advertisements for different weight loss products. What works and what doesn’t is one of the biggest questions any consumer can ask themselves, before they part with their hard earned money. Don’t be sucked in by clever marketing that makes you feel as though you simply must buy the product because it’s a miracle product. I am sure some of you have many different gizmos and gadgets under your bed that you only ever used a few times before falling back into your old habits.

When it comes to weight loss there are a few proven methods that work and its like finding a needle in a haystack with all the advertising companies telling you that this is the only thing that works. Don’t believe a word of it. I found the answer to weight loss on the Internet and it doesn’t cost a fortune.

All you have to do if you want to find out about weight loss is to do your research from the comfort of your own home. Make sure you educate yourself about everything you can to do with weight loss. There are many web sites around that offer products but there are also sites that are just dedicated to weight loss , they are the ones that you should look for.

If you want to get the best ideas about diets and fitness programs to do with weight loss take my advice and do your research first. You will save yourself a lot of heartache when it comes to deciding exactly what sort of weight loss goals you want to achieve. Always read as much as you can and make sure that you consult a doctor before you engage in any sort of diet or calorie controlled program.

Exercise programs and fad’s come an go like the range of gadgets that claim to assist you in your weight loss goals, as previously stated don’t be sucked in and find out for yourself.

When you have finally worked out what is the best weight loss regime for you I am sure that you will be so happy you did as much research as possible, that’s what I did and I have now lost kilo’s just by making sure I had all the weight loss facts first and it didn’t cost me a cent.

After all is said and done go out and enjoy the new you and always make sure the advice you have regarding weight loss is reputable I am sure you will enjoy the new you

About the Author: C S Liner is a professional writer for Weight Loss File a website designed to helping people loose weight in a healthy and sustainable way , a great place for all your weight loss information visit http://www.weightlossfile.com .

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Sensible Weight Loss Whilst Breast Feeding

By Di Amarosi

Many women have a hard time losing weight post pregnancy, but there is light at the end of the tunnel.

“I’ve always believed if it took you 9 months to gain it, give yourself 9 months to get rid of it”

Have NO high expectations of this quick weight loss diets and fads, as it could be detrimental to your health and of your child’s.

Enjoy the time you have with no worry or hassles in the first few weeks as this time is best spent bonding with your new baby, and for you to recover mentally and physically after the birth.

Breastfeeding is the most natural and healthy way of nourishing your new baby. A mother’s breast milk provides sufficient nutrients and a certain amount of antibodies from the mother that may help the baby to resist infections.

A mother has to eat double the amount of calories per day to sustain a high quality supply of breast milk. But don’t let that fool you into eating whatever is in sight. By simply making sure that you remain well nourished by eating a healthy diet, gentle exercise and eating small snacks regularly and at least drinking 2 litres of water a day.

These things combined have shown to assist in gradual weight loss whilst providing an adequate supply of quality breast milk for your baby.

Breast milk is the primary source of food for a baby up until the age of 6months that’s when the infants iron stores are starting to run low. This is when solids are slowly introduced.

During this 6 month period and beyond, breastfeeding has many health benefits for the mother. One being the closeness that a mother and baby feel while feeding, the calming effect it has on him/her and the retracting of the mother’s uterus, back to post pregnancy size.

For many mothers breastfeeding along with a healthy diet is the perfect combination for steady weight loss.

Breastfeeding places a great demand on mother's blood sugar supply and if the diet is not adequate in complex carbohydrate foods, sugar cravings and extreme hunger may occur.

By eating 3 healthy small portioned meals a day with snacks in between you will be soon on your way to a slimmer you. Eating every two to three hours helps maintain a good blood sugar supply and controls hunger.

Some simple suggestions for snack foods are:

Full Fat Yoghurt's
Lots of fresh fruit & vegetables
Rice crackers and cheeses
At least 2 litres of water per day

Foods to avoid when the cravings attack are:

Refined foods i.e. fast foods
Low fat foods (not giving you the calories to supply quality milk)
Sweet biscuit, cakes
Soft drinks, coffee & cordials

Don’t expect the weight to just drop off, it takes time we all know that, but by following these basic steps you will be heading in the right direction to a slimmer you . Also If you start a short exercise regime each day you and take a little stroll you will start to see a compounding improvement in your weight loss.

About the Author: Di Amarosi writes for weight loss file a website dedicated to helping people loose weight and keep it off , it has some great information and ideas so don't delay and visit http://www.weightlossfile.com today .

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Successful Ways To Weight Loss

By C S Liner
Some people try nearly every kind of new dieting idea that comes along hoping that one of them would finally work but end up finding it hard to stick to the diet and instead of finding the miracle, they end up consistently failing to lose the weight.
Obviously, these people fail to understand what prevents them from losing weight as they tend to overlook their own mistakes.
The human brain displays a remarkable ability of ignoring the things it does not want to face, it’s not hard to understand why some people eat all manner of things and still claim they haven’t touched anything but salad for a whole week.
If you don’t want to become one of these people then don’t worry there are ways around these problems if you just stick to some pointers then you should be fine.
To avoid compulsions and temptations one point is to make your eating a conscious act. The easiest way to do this is to carry around a notebook and a pen and to write down everything you eat and this means everything including that half eaten kit-kat you might have found in the fridge. By the end of the day you will have a list in the book of how many things you actually eat on a regular basis. you will be surprised at the results!
For most people eating and drinking are acts that bypass rational thinking and you should try to bring them out of the twilight zone. So every time you reach out for a drink or some food, stop and ask yourself “Why am I doing this?”.
Thirst and hunger should be the only legitimate reason you should NOT be drinking or eating for reasons such as boredom, loneliness, depression, tiredness or stress.
Put the bottle down if you’re not thirsty. Put the food back on the shelf or on the table if you’re not hungry.
Do you crave sweets because you’re tired? If so, getting more sleep will give you more energy instead of relying on bad sugars to give you that burst of energy.
Do you feel the need to eat because you’re lonely and depressed? Try going to the cinema or visit a friend. Read a book, watch a movie or listen to some music. There are options you just have to keep yourself active and not rely on food.
One of the biggest mistake in dieting is starving yourself. You should never starve yourself, unless you have enough willpower but even then you will break down sooner or later and eat the first thing that you can get your hands on, and usually snacks and junk food is the case.
When you starve yourself you make your body go into power save mode which limits your energy levels and hangs on to your existing fat. Your body doesn’t actually know the difference between dieting and starvation so it will behave as in danger, therefore eating 3 meals a day, plus snacks consisting of fruit and vegetables is the best way if your wanting to lose the weight.
Banishing your favorite foods completely is not a good idea as it will only sap your own willingness to stick to the diet. One main key to dieting is think moderation, not denial. If you like a little bit a chocolate, adding a little treat once a week doesn't hurt and another good idea is to take a break from whatever it is you’re doing and enjoy this special treat. Keep any guilt pains away and don’t feel like you’re cheating on the diet as in fact you’re just dieting, not preparing for admission to a convent or monastery.
So have a bit of forbidden food every five days or so and enjoy the moment.
Of course, exercising comes with every part of dieting, exercise is a must. Start small if you’re not used to exercising there’s no need to rush into hour-long training sessions.
Five minutes per day will do for starters. Get a treadmill and a pair of dumbbells and make your own schedule. Two minutes and a half of running and two minutes and half of curls. Every week increase the time spent exercising by another five minutes and add new exercises. Your goal should be to spend at least 30 minutes every day working out your body. Sixty minutes is even better, but it will come in time. It’s OK to start small.
By following the above your weight loss will be successful.
About the Author: C S Liner is a professional writer for Weight Loss File a website designed to helping people loose weight in a healthy and sustainable way , a great place for all your weight loss information visit http://www.weightlossfile.com .
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Weight Loss During Pregnancy

By Shabi Guptha

There are different ways that a person can lose weight. Most of these routes don’t take pregnancy into account. In order to find some good ways of weight loss during pregnancy you will find that your doctor can be pf the greatest help. As this worthy individual will know your health at this stage and how it is being affected, the right type of weight loss during pregnancy program can be drawn up for you.

You will find that by following this weight loss during pregnancy program that even if you eat more than your usual amount, due to the fact that you are eating for two, the weight loss during pregnancy programs which have been outlined by your doctor will have ways to help you lose the unwanted pounds before they pile on and become harder to remove in the postpartum stage.

In this program there will be a number of exercises that you can follow easily right throughout your pregnancy. This exercise regime will not be too strenuous, but it will have the effect that you want. This will provide you with weight loss and exercise programs for pregnant women.

This is one of the best ways to get the weight loss during pregnancy that you want. And unlike other weight loss programs that you have been on in the past this regime will work as you are following a program which takes your pregnancy into account. That is providing that you are willing to follow these instructions.

There are some women who may feel that the idea of a rapid weight loss during pregnancy is a good option to think about. And while it may sound like the best approach to keeping any excess pounds off, it is one of the worst things that you can do. Instead of listening to people who swear by these quick fix diets for pregnancy listen to your doctor.

Having put aside the idea of rapid weight loss during pregnancy, you will find that the exercise and the foods which were recommended by your doctor are giving you the chance of not gaining lots of weight.

Your weight loss during pregnancy diet and exercise program which has been drawn up by your doctor will make sure that your pregnancy is not affected. You will find that you have been given a list of healthy foods to eat as well as gentle exercise to perform. These will provide you and your baby with the nutrition and supple body shape which is needed especially if you are going through with a weight loss during pregnancy program.

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

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Losing Weight When It Rains

By Vita Man

If you were planning to come to Miami for a spot of sun catching, now is not the time, unless you are a duck of course, or some other amphibian creature.

You see, it’s been raining solidly in Miami for what it has felt like weeks. We are surrounded by countless weather systems assaulting our beautiful state from all corners and whilst this excess of water has got to be good news for the State’s water reserves, it’s really not what fun seekers in Miami are usually looking for. So no trips to the beach unless you live across the road from one and are prepared to run fast at the sight of the first drops, and certainly no boating outings either.

Fitness enthusiasts who pound the streets of Miami on their daily jogging routines and other outdoor exercise folks must look elsewhere for their daily supply of fitness sweat and adrenaline, and what better place than their local gym.

But whether you exercise in the open air or indoor, one thing is certain: there is a good way to do it, and unfortunately a bad way, and my guess is that for most of us, the latter is the case! Unless of course you are willing to follow the advice of a famous bodybuilder who in thoughts provoking book shows us the secrets to a healthier, fitter body.

Called “Burn the fat, feed the muscle” this book is truly a page turner and will reveal methods and secrets that will absolutely astound you.

This books is packed full of advice and how to methods on how to restore your body to its original intended optimal health! It is the guide for acquiring a life changing knowledge that will take you safely along the path of fitness and better health. After all, who better that a body builder to know what works as far as methods of exercise, and optimal nutrition.

This is not pompous book either. There is no unnecessary scientific jargon used throughout its page although the writer is truly an expert in his field.

About the Author: Find out for yourself the secrets of a healthier body by following the advice of world reknown bodybuilder. Learn how to lose fat safely. Find out how to achieve weight and fat loss and most importantly, how to maintain it!

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Stubborn Weight Loss? You May Have An Appetite Disorder

By Anne Katherine

Nobody would argue that obesity has reached epidemic proportions in the United States--one look around confirms that. Unfortunately, many people try to lose weight--and when it doesn't work, they think they've failed. In addition to the resulting physical and health issues, repeated diet failures take a heavy emotional toll, leaving many feeling weak, guilty, ashamed and humiliated. But it's not their fault!

When diets fail, we usually blame the person for a lack of self-control, but the reality is, their body chemistry has gone awry. Science has proven our brains and body chemistry control our appetite. Certain eating patterns can alter those chemicals and create an unconscious, internal process that may even lead to a hidden addiction to food.

There are several causes of appetite disorder but each relates to an imbalance of the brain chemicals that control eating. One of the most potent causes involves excessive neuropeptide Y (a chain of amino acids), which is triggered by skipping meals. As it builds up, it forces people to binge. Our bodies are remarkable machines. When food isn't coming in regular intervals, your body produces chemicals that make you eat more, so you'll have enough food-–just in case.

Appetite disorder is also caused by stress and a lack of serotonin. We learn, sometimes very early in life, that eating specific foods in certain quantities brings relief from stress and makes us feel better. No wonder people become addicted!

So how do we go about breaking the cycle? The first step is to diagnose the specific profile. 7 chemical imbalances can cause appetite to be disordered, and unless you know which ones affect you, you could be making the wrong changes.

The 2nd step is never skip a meal-– especially breakfast. The goal is to eat regularly throughout the day and reprogram the body to trust we'll feed it. This alone can naturally reduce appetite by a third!

Another way to repair body chemistry involves finding new ways to self-soothe so that we won't turn to food when we feel bad or stressed. Admittedly harder than not skipping meals, this fix takes re-training since food has become a friend to us. It's possible to learn a way to listen to your feelings so that they don't hurt and so that you aren't triggered to eat.

Once an appetite disorder is balanced, almost any diet can work. The key is to choose one that's a good match for your body chemistry and to adapt it to fit your recovery needs. The bottom line is that your ability to stay on a diet depends on staying in recovery from your appetite disorder.

The above information has been abstracted from my book, How to Make Almost Any Diet Work, Repair Your Appetite Disorder and Finally Lose Weight. As a therapist with nearly 40 years experience, I've done extensive research on food addiction and appetite disorder, and now I lead one of the most effective programs available anywhere for the repair of appetite disorder.

About the Author: Anne Katherine is a respected therapist who specializes in treating appetite disorder, food addiction, and binge eating. Take a quick questionnaire and find out about her 4-phase, 90-day SOAR program to balance appetite chemicals at http://www.annekatherine.org

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Tips To Follow A Weight Loss Diet To Get Fitter And Healthier

By Jason Hulott1

The number one tip when it comes to a weight loss diet is not to try and lose too much weight in one time. Crash diets do not work, sure you might seem to lose weight at first, but they very rarely lead to keeping the weight off and in fact can be very dangerous to your health. The actual weight that is lost with a crash diet is water not fat. In fact a crash diet makes your body believe that you are starving it and so when you eat it stores more fat to put on hold.

A healthy weight loss diet means eating sensibly and losing no more than 1 or 2 pounds at the most every week over a period of time. Counting the calories that you eat throughout the day and the types of food you eat all go a long way to not only losing weight but also being successful in keeping the weight off. The amount of calories that your body will need and still allow you to lose weight will depend on factors such as your height, sex and current weight.

When going into any weight loss diet it is imperative that you go into it gradually. While it can be tempting to cut down on all the foods you eat, as mentioned earlier this will lead to your body accumulating fat stores when you do eat. Almost all calories counting diets allow you to ease yourself into the diet, including some of the most popular types. There are many ways that you can gradually ease yourself into your new diet and lifestyle. A little thought is all that is needed, for example instead of drinking soft drinks which contain a lot of sugar and additives start drinking water instead. When you put out your food on the plate tell yourself you are going to leave a little and increase the amount you leave every other day.

Learning about portion sizes goes a long way to any successful weight loss diet. It can be surprising how many calories are in a portion. For example if you eat in a fast food restaurant then most people are offered "super size" burgers and meals and these are often one and a half or more portions and contain almost half of your recommended daily calorie intake.

One of the biggest mistakes that the majority of people make when going on a weight loss diet is telling themselves they cannot have a certain type of food. By doing this they are doomed to failure from the outset. If you tell yourself you cannot have it then you will almost certainly want it more than ever. A far better way around it is to have your favorite foods but in smaller quantities or reward yourself with a favourite treat for sticking within your daily allowance.

While you should have a goal in mind for the weight you wish to achieve when starting a weight loss diet, being too strict and setting impossible goals means trouble. If you give yourself a tight time span to reach your goals then you are putting yourself under a great deal of pressure which can have an adverse effect.

About the Author: Jason Hulott is Director at UK Diets Online, a service that provides information about all the major diet systems available, healthy eating and diet information. Visit now and take advantage of our special deals with Weightwatchers.

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