September 13, 2012

Weight Loss Supplements

Weight Loss Supplements 

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Losing weight, although can greatly improve your emotional and physical health, however, it can be a slow process. There are diet supplements that can boost weight loss, opting for a range of products that claim to decrease appetite, block fat absorption, or increase metabolism. The following are the six products you can buy at most health food or drugstores that have some weight loss evidence behind them: Calcium, Fiber, Conjugated linoleic acid (CLA), Green tea extract, Meal replacements, Orlistat, an over-the-counter weight loss drug.

However, you should always check with your doctor before taking any type of supplement. Even supplements can have side effects and may interfere with medications you take. And, when it comes to weight loss, there are no quick fixes. A healthy eating plan and regular physical exercise should be the foundation of any weight loss program.

Researchers found that dieting women who received 1,000 mg of calcium supplements each day lost, on average, more weight and more body fat than women taking a placebo. And those researchers who have found a connection between calcium and weight loss hypothesize that dietary calcium might play a role in the breakdown and storage of fat. Additionally, the weight loss that has sometimes been observed in people who eat dairy may have something to do with specific dairy proteins and magnesium, another important mineral abundant in dairy products.


Conjugated Linoleic Acid (CLA)

Some studies have found that CLA diet supplements can help you lose body fat and increase lean body mass. When a group of overweight people took 3.2 grams of CLA each day for six months, they lost more body fat than people taking a placebo and gained less holiday weight during the winter months.



Things that delay gastric emptying and stay in the stomach longer theoretically will make you feel fuller for a longer period of time,” says Sasha Stiles, MD, an obesity expert at Tufts Medical Center. “There’s enough fairly good research to show that an appropriate amount of fiber, such as bran or psyllium, can do this.” A recent study found that overweight and obese people who took a fiber diet supplement each day reported less hunger after meals thanas people taking a placebo, and there was a trend for those using a fiber supplement to lose more weight.
If you decide to increase your fiber intake from food or diet supplements, be sure to add fiber to your diet slowly. Drink plenty of fluids to avoid becoming constipated.
The National Academy of Sciences Institute of Medicine recommends that men under age 50 consume 38 grams of fiber a day, and 30 grams a day after age 50. Women under age 50 should consume 25 grams of fiber per day, and 21 grams per day after age 50. Most people only get about half of this amount.


Green Tea Extract

There are components in green tea extract that have shown some effects on lowering body weight, these are are catechins, caffeine and theanine.
One recent report found that daily green tea extract supplements helped obese men and women lose weight and lower their body mass index (BMI -- an indicator of body fat). Green tea extract also helped reduce amounts of dangerous belly fat, which has been linked to an increased risk of death. Not only that, green tea extract lowered blood pressure and LDL, or “bad,” cholesterol at the same time.


Meal Replacements

Experts agree that the most proven weight loss supplements are meal replacements, including bars and shakes.
 “There’s very good scientific literature around meal replacements that is encouraging -- this is a strategy for some people that is efficient and safe,” says Steven R. Smith, MD, professor and assistant to the executive director for clinical research at the Pennington Biomedical Research Center.
“For folks who adopt that strategy, there’s pretty good long-term success,” says Smith. “The reason for that is that it’s simple, it’s structured and it allows people to continue to enjoy food with their evening meal.”


Over-the-Counter Orlistat

Technically, Orlistat is a medicine, not a supplement. However, it’s approved by the FDA for sale without a prescription (brand name Alli), thus many people consider it a diet supplement.
“This is the one that has the data behind it,” says Caroline Apovian, MD, the director of the Center for Nutrition and Weight Management at Boston Medical Center. “It blocks 25% of the fat calories eaten from being absorbed.” Orlistat helps people lose weight as long as they also follow a diet and exercise. But it can have some unpleasant intestinal side effects. Be sure to follow the product’s recommendations to limit fat intake to minimize potentially embarrassing problems with anal leakage and gas.


General Suggestions for Using Weight Loss Supplements

If you do use weight loss supplements, be aware that the vast majority of products sold as diet supplements are not regulated by the FDA. To make sure that the product you are purchasing has undergone quality control testing, look for diet supplements that bear a United States Pharmacopeia (USP) seal or that have passed assembly on the website.
Be sure to ask your doctor about taking weight loss supplements before you use them. Avoid products with excessive levels of caffeine, which can cause side effects, such as increased heart rate and blood pressure.

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September 8, 2012

5 Activities That Can Burn Off Calories

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1.Burning calories off: Swimming
About 170 calories will be burn for 20 minutes of continuous swimming. Breast stroke works on the pectoral muscles, on the thighs, and upper arms. Swimming also helps strengthen the abdominal and back muscles.

2.Burning calories off: Cycling
540 calories per hour is equivalent to 9 calories per minute at 16km (10 miles) per hour. For people with joint problems cycling can be very helpful low-impact activity. Including all leg muscles will benefit such as; thigh muscle and calf muscles.

3.Burning calories off: Walking
300 calories per hour is equivalent to 5 calories per minute at 3 miles per hour. Instead of jogging, walking is a good alternative to it. With far risk of injury it helps to develop  
cardiovascular fitness. It also firm up all the leg muscles- in thigh and calf.

4. Burning calories off: Tennis
360 calories per hour or about 6 calories per minute for Doubles game. And 420 calories per hour or about 7 calories per minute for Singles game. While demanding muscle coordination it improves lower body. During strokes the upper torso, arms and shoulder are stretched. The most beneficiaries of all are the lower torso and legs.

5. Burning calories off: Low-impact Aerobics
In an hour-long session 480 calories burnt or 8 calories per minute. The specific areas . are Legs, Tums, and Bums. It is an ideal with a low risk of injury way of improving your fitness level.

September 5, 2012

Effective Exercises for Weight Loss

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In a quest for toned arms, you may see more exercisers doing triceps press downs than push-ups. But if your goal is to lose weight and tone, you should actually do the opposite. Push-ups work not only the triceps, but the chest and front shoulders. This means you burn more calories and make better use of your time with the push-ups. Perform large-muscle compound exercises to burn fat and lose weight.

Advanced Burpees

Advanced burpees include a little bit of everything: push-ups, plyometrics and aerobics. Stand with your feet about hips-width apart, your arms at your sides. Squat, placing your hands flat on the ground in front of you. Kick your legs back behind you, so that you are at the top of a push-up. Bend your elbows and do one full push-up. Push through your feet, hopping forward so they are close to your hands again. Jump back up, propelling yourself into the air, landing back into the beginning standing position.

Use a bench, chair or other sturdy object that will safely support your weight. This exercise works your legs, glutes and shoulders. It will also get your heart rate up. Stand in front of the chair holding a dumbbell in each hand near your shoulders. Place your right foot on the chair, stepping all the way up. As you step, lift your left knee, bringing it into your chest, and press the dumbbells overhead. Lower back down slowly, bringing the dumbbells back to your shoulders and your left foot back to the ground. Complete all the repetitions for your right leg, then do your left leg.

Bent Over Row

The bent over row targets your back and biceps. Holding a dumbbell in each hand, press your hips back, leaning forward until your torso is at a 45-degree angle to the ground. Keep your back straight and look forward. With your arms hanging straight down, palms facing each other, squeeze your shoulder blades together and pull your elbows in and past your sides. Contract your back while you hold this position for a count. Slowly lower your arms and repeat.

Jhonson, Jolie (2011). Basic Exercises for Weight Loss. Retrieved Aug. 13, 2012 from,

September 4, 2012

How to Count Calories to Lose Fat

How to Count  Calories to Lose Fat

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The following are the step-by-step procedures on how to go about losing weight everyday.
1) Determine how many calories to eat each day in order to lose weight.

In other words, its creating a “calorie deficit” in order to lose weight. For example, if everyday your body normally burn 2000 calories, to create a calorie deficit you will have to eat only 1600 calories. If you do this everyday, you will get 400 calories deficit each day. Now! That’s more than enough to lose weight already.
In practice you can create a calorie deficit by eating less calories and at the same time do more of the excercises. And to figure out how many calories to eat in order to create a calorie deficit, you can use Calorie Deficit Calculator. If you’re not sure which calorie deficit to choose, you can start with 20% calorie deficit. It’s moderate enough to show results.
And also keep in mind this general rule of thumb: ladies, don’t go below 1200 calories and, guys, don’t go below 1800 calories a day. Your body burns up most of its daily calories just by keeping your body alive — even while you’re asleep! It needs fuel (calories) to do this.

2) Determine what proportion of carbohydrates, proteins and fats you need to eat (aka: Macronutrient Ratios)

Carbohydrates: Whole grains, fruits, vegetables, rice (brown is best), beans, lentils, cereals, 
pastas, breads, (whole grain cereals, pastas and bread are best), pastries (bad source of carbs!)

Protein: Foods from animal sources (beef, chicken, fish, etc.), legumes (chickpeas, beans), egg whites, dairy products, soy

Fat: Oils such as olive, peanut, avocado and canola, fatty fish (like salmon), nuts
The quality of the food is very important. What’s the point of creating a calorie deficit and then eating junk food all day? You’re just setting yourself up for failure.
If you eat the right proportions of carbohydrates, protein and fat, you’ll not only be healthy, but you’ll curtail cravings and feel less hungry.

Expert trainer Tom Venuto recommends a baseline of 50% carbohydrates, 30% protein and 20% fat to start off with.
If you exercise a lot, you *may* want to go up to 60% carbs. Also, take into considerations any health issues you may have. For example, your doctor may have recommended a low fat diet, etc.
If you’ve never counted calories before, the baseline of 50% carbs, 30% protein and 20% fat is a good way to start. You can always adjust the ratios as you go along.

3) How to Track Your Calories

Okay, so you know how many calories you’re going to eat in a day and what macronutrient ratios you’ll be using. Now, it’s time to decide how you’re going to keep track of the calories. You can do it with an online tracker, an offline tracker, or use a pen/paper (or use an Excel spreadsheet, if you’re so inclined.)

September 1, 2012

13 Different Ways to Lose Weight

1.  Eat the healthy way

Healthy eating is not about strict nutrition. Keep yourself as healthy as possible.  Choose whole-grain, nonfat, or low-fat foods. Be physically active daily. Watch calories. Limit the fat. Get enough calcium.

2.  Don't skip on protein

The best natural sources of protein are; egg, white meat and fish. This food contains a sufficient amount of protein you need every day.

3.  Don't skip breakfast

The most important meal of the day is breakfast. Want to know why? Because Breakfast helps you lose weight faster and it feeds your body through its most busy.

4.  Replace unhealthy foods and drinks

One of the most important and fastest ways to lose weight is to substitute a healthy version of food over unhealthy foods and drinks. Such as replacing fruit juice over a real fruit.

5.  Drink plenty of water

Drinking water can help you lose weight faster because of its benefits. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.

6.  Say no to Junk foods
A consequence of junk food is the “empty calorie” effect. It fills us up only for a short period of time, and then we feel hungry again. Our body will crave more food in order to seek out vital nutrients. You can’t crave what you don’t have.

7.  Step it up. Little by little

If you’re a busy person, it won’t take a long time to get a simple exercise, take the stairs instead of using a elevator every day. Do it daily and it will become your every day regimen.

8.  Find a workout buddy who will help you stay on track

Losing weight maybe more fun and enjoyable if you have companions. This person should be motivated as you are. He could be a family member or a friend.

9.  Go Dancing!

Dancing can burn as many calories as walking, swimming or riding a bicycle. A half hour session of sustained dancing can burn a lot of calories. Dancing is a fantastic form of exercise. Not only does it raises the heart rate through movement, dancing also tones and tightens the major muscle groups of the body.

10.   Make a list of your goals

Try to make a list of your goals to lose weight. Each day write down how your weight loss is making you feel healthier. Focus on the feelings of better health, and not on thinness, just be honest to yourself as you can.

11. Keep on moving

Moving more by parking farther at the grocery store or taking the stairs instead of the elevator are simple things you can do to burn a little more energy during your normal day for even faster results. Modifying your diet just a little and adding more movement to your day can help you lose weight without much effort at all. To lose weight, you need to burn more calories than you consume.

12. Don’t make stress overcome you!

Stress can contribute to weight gain in several ways. If you’re having trouble with your weight and wonder what role stress may be playing, or if you just want information and resources for healthy change.

13. Get enough sleep

Believe it or not, sleep is not a luxury. Sleep is as essential to life as eating and breathing. The key to getting the full benefits is to get enough sleep. We need at least 8 hours sleep every night to keep from burning out.

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