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Monday 31 January 2011

Trimming Your Waste Line

A study showed the relevance of waist size to a person's health. It has been reported that a waist measurement of more than 35 inches for women and a waist above 40 inches for men may indicate a higher risk for heart related diseases. For this reason, many people are becoming more conscious of their waist size. Plus the fact that they are conscious about the way they look, they find ways to shed off fats around the waist area.

You certainly can lose some pounds around your waist. This does not automatically translate to depriving yourself of food or doing strenuous workout. Just eating the right food and taking them in right amount plus a bit of exercise will help trim waist.

One can start shedding off fats around the waist just by choosing natural food in stead of processed ones. This is because foods that have been processed have ingredients that the body cannot use and are just stored in certain areas of the body, which cause cellulite and excess fat. For example, sodium. Recent study revealed that a person only needs about 1500 milligrams of sodium per day. However, eating in fast foods or resorting to ready-to-eat foods give a person more than the needed amount. This adds to weight gain.

Choosing and taking in natural food will gradually help in reducing the size of your waist. How? Because natural food help in maintaining muscle mass in stead of fats to be used by the body as energy. So, to trim waist, one must learn to balance his or her diet. A combination of just enough amount of protein, greens and carbohydrates will help in losing weight around the abdominal area. However, your diet should include more vegetables if you are serious about trimming your waistline.

As much as possible, eat greens that are not cooked or processed. It is much better to eat them as is. Make sure that they are properly washed, though. Add some spices but be careful not to take in more than you should. Include more fresh fruits, vegetables and unrefined grains like oats. Tofu is a very good source of protein.

From long years of research, soy bean or tofu helps lower down cholesterol level by 30 percent when included in regular diet. It is also a good source of iron, which is very essential to the production of energy. And just like fish, tofu also provides the body with 14.4 percent of omega-3 fatty acids, which are beneficial to the prevention of clogging of cholesterol in the arteries.

Drinking skimmed milk can also help in trimming waistline. There has also been a study that emphasized the benefits of drinking at least 1,000 milligrams of calcium per day from dairy products such as skimmed milk. It particularly helps to increase fat metabolism, especially around the waist.

Wednesday 26 January 2011

How to Structure Your Weight Loss Program

If you are serious about getting into shape, then you will need to develop and follow a well-balanced weight loss program. Here are some tips on how to come up with a program that will work well with your current state of health, and help you to incrementally work toward your goals.

Perhaps the best place to start is with your family physician. Before you begin any type of diet or exercise regimen, it is a good idea to have an accurate understanding of where your body happens to be right now. Your doctor can provide you with a thorough checkup, which will help you understand what types of exercises you should include in your program. You will also find valuable information on the state of your blood pressure, cholesterol levels, and other factors that will be very important in planning out the types of foods you should eat as part of your program.

In fact, you may find that your doctor already has a program that will be just right for your fitness level. It is not unusual for a doctor to have several plans handy that will incorporate lifestyle changes, diet plans, and a list of suggested exercise options that are in the best interests of his or her patient. Doctor approved plans have the advantage of giving you someone to be accountable to as well. You will no doubt need to let the doctor know how well you are doing with the plan, and also need to go back and be checked every so often as part of the weight loss program criteria.

If you prefer to go out on your own, you will find quite a few recommendations for diet plans on the market. You may choose one of those, but make it a point to look for one that recommends some balance in the way you eat, rather than some quick fix diet that promises that, if you stay on it, you will lose twenty pounds in one week. Quick weight loss is not good for your body, especially your heart. Look for a diet plan that incorporates the basics of good nutrition and does not indicate you can expect more than three or four pounds of weight loss in a week. Slow and easy is a much better weight loss program, which will include reasonable consumption of food and a moderate and workable exercise schedule.

When it comes to the exercise portion, you may want to begin slowly if you are out of the habit of regular exercise. Try starting out with a thirty-minute walk daily. In time you can pick up the pace and work in some free weights and perhaps some stretching exercises. As you begin to look forward to the types of exercise you are dealing with, then broaden to include more aggressive modes of exercise. As time goes on, you will find that not only are you losing weight as part of your weight loss program, but your mental state is progressively more positive as well.

There is really no need for anyone to enrol in to any weight loss program or even consider a special diet plan. The keys to losing weight fast are discipline and the will to achieve the desired body weight. This involves no unnatural way of losing weight and in fact, very natural. It will not require you to do very heavy work out and you would not have to starve yourself.

Many would resort to skipping meals and let themselves starve. This is a very wrong way of doing it. Starving yourself will only cause your metabolism to work slower. When you starve yourself, you will lose muscle mass. So your body will start storing up fat, in stead. Remember that muscle tissue is more metabolically active than fat tissue. So don’t ever starve yourself because it will just slow your metabolic rate.

The food you eat greatly influences your program. If you want to know how to lose weight eating right there are many diets to choose from. You are wiser to eat smaller meals several times a day instead of three large ones daily. This burns off more calories. It also controls your food intake better as you do not feel the need to overfill so you do not get hungry before your next meal. Stay away from vending machines. They tend to serve higher calorie junk foods. Though there are now some that are aimed specifically at healthy meals and even dispense salads. Meals that are high in fiber and low in fat are especially good for dieters; eat lots of salads.


Include lots of fibers in your diet. Both soluble and insoluble fibers help control blood sugar level, lower blood lipids and manage weight. Make sure that you get more fiber in your diet. The suggested average fiber intake is 25 to 35 grams a day. Some of the healthy fibers you should include in your diet are broccoli, potatoes (include the skin), apples, beans, brown rice and strawberries.

Protein should also be a part of your diet as this helps to keep you full for a longer span of time. It also prevents sugar cravings and it maintains muscle mass, which is a very vital part in burning fat.

In take of carbohydrate should be carefully moderated, as well. Keep in mind that consuming too much carbohydrate causes weight gain. Regulate calorie, fat and protein in take too if you intend to maintain weight loss. But, there is no need to completely eliminate them from your diet. Just eat them in moderation.

Lastly, make sure to drink plenty of water. Water suppresses appetite. Drinking one or two glasses of water before each meal prevents you from eating more than you should. The recommended water intake per day is 8 to 12 glasses. However, depends on your weight and daily activities, you might need more than the said amount.

If you do not like water so much, there are other alternatives such as green tea. You can add green tea in your diet. According to a study, drinking 5 cups of green tea a day helps in burning 80 calories per day.

Exercise is an essential part of any weight lose program. Put together a good exercise program that will firm those muscles. You need not make it too long, but make sure it is a workout and not so brief you do not even break a sweat. On top of that add in a few extras during your day. Park at the back of the parking lot when going shopping, the extra walking is good for you. The same goes for stairs. If you can choose between the elevator and stairs, choose stairs. A couple of flights up or down will not hurt. As well, walk up or down the escalator. Every extra bit of exercise you can do will help you reach your goal.

Another dieter’s trick is to diet with someone. This does not mean that you should put your partner or kids on a diet just because you are. What it does mean is if your partner, friend or co-worker has been talking about losing weight see if they seriously want to. If so, you can eat meals together, exercise together, and jointly attend classes on weight loss and working out. You can even join a gym together. Sometimes having someone else doing it makes it easier. This also gives you someone to exchange ideas with on how to lose weight.

Friday 21 January 2011

Hello my dear readers!!!

I'm really happy to come back to my blog after being away for some period of time and really glad that I can again share my unique information with you and help you to be more healthy and fit, my dear friends.
I'm still going to continue to write about health scheme and anything relating to it. Also I have prepared a new project, which, I hope, you will like when I introduce it for you, but some time later.
OK then. I just posted something fresh. Just enjoy it!
See you again.

Thursday 20 January 2011

Health Pointers for the Fitness Babes

Exercise is an essential in life. Most people will certainly nod their heads to this. Exercise is not only perfect for losing weight, it is also good for keeping a reasonable body weight, for giving a boost on the metabolic rate and also for burning those unwanted excess calories. Exercise also revs up the heart and the lungs' machinery making them more efficient in doing their natural functions.

Aside from these, exercise also works for strengthening the bones and keeps people looking good and feeling good about themselves. Exercise also gives people the stamina to enable them to keep up with the pace of their lifestyles. Unfortunately, not many people chose to do what is good for them. Most people could not decide exactly what to do when waking up in the morning; whether to exercise or to press the snooze button one more time.

The following tips are very helpful in reaching and maintaining the ideal body weight. This is especially great for women since they get through a lot of things going on in their bodies and are more susceptible to osteoporosis. Not to mention that many women are under the pressure of keeping themselves beautiful. It is recommended that one or two of these tips at a time are incorporated to the work out routine.

Worry not that the exercise routine is not enough. It is important to keep the commitments one makes. Ideally, it is advised to exercise three to five times a week for 20-60 minutes. However, this is not exactly the case in the real world. One should not frustrate herself by aiming for the ideal when she knows for herself that it is utterly impossible. If she an manage it two times a week for twenty minutes per session, that will do just great.

It is best to focus on doing what one knows she can do than to reproach herself for having not done enough. She can start from this point and then progress on afterwards. This should make her feel successful for having kept her commitment to herself.

Weight lifting should always come first. Many women always do cardio exercises first before weight lifting. A disadvantage of this is that it is possible to miss a critical component of the routine and spend all of it on cardio training. A women may notice this by not being able to see results even after devoting long hours at the gym. This can be avoided by reversing the order. This will guarantee visible positive outcome.