Women's Health & Golf

Health advice for women golfers

Five Steps To Getting Six Pack Abs

Everybody wants to know how to get ripped abs as fast as possible, but sadly most people also make the entire process of getting abs a slow and painful process.

The truth is, you need to focus on weight loss and core exercises in order to get the long lasting, quickest results.

If you're not determined, then no matter what you try, you'll never get the results you dream of. So only continue to read this article if you're willing to actually put the time and effort in to getting ripped abs in the least possible time (and effort).

Let's take a look at the key points you need to consider before you get started...

1. Eating Right

Everybody has a six pack, but most of us hide it under a layer of flab. If you want to show you abs off, then you need to shed the fat first. Many people have been mislead to think that sit ups will burn off fat all on their own, but the truth is that no type of exercise (especially not sit ups) will help if you're still eating the wrong types of foods.

Chicken and tuna are great for maintaining the protein levels, which will help you to build muscle. But you also need to focus on eliminating the stodgy, fat collecting types of foods such as pasta, potatoes, rice and bread.

Finally, forget about chocolate cakes and sugary drinks. If you're serious about this, replace your snacks with unsalted nuts and raisins and aim to drink plenty of water to help naturally boost your metabolism throughout the day. Trust me, you'll feel far better about yourself than stuffing cake and cola down your throat.

2. Break Up Your Meals

Most people follow what society dictates, which includes eating a set 3 meals per day, at a set time. You should throw this idea out of the window and regularly top yourself up with smaller, light meals or healthy snacks throughout the day. Aim for around 6-10 smaller meals and this will boost your metabolism significantly, due to your body not needing to store excess fat because it thinks it might need it later.

3. H20 Overdrive

As already mentioned, drinking water can increase your metabolism significantly. It also helps to flush out all the nasty toxins from your system and you'll feel far better as a result. Water also helps promote a sense of wellbeing which when combined with exercise can really give you a natural high throughout your day, which in turn will make you lees likely to drop into a low, burger craving state.

4. High Intensity Interval Training

It has been proven many times that high intensity training has far more benefits over normal endurance style cardio workouts and it is ideal for not only developing muscle but also shedding off the pounds too.

The are many reasons why high intensity cardio workouts are so effective, but one of the most appealing is that it will cause a continuous high metabolic rate long after you've finished your workout.


5. Positive Mind = Flat Stomach

I believe that many people fizzle out and give up too early because they think that getting a flat stomach is something that can happen in a couple of weeks, if you work hard enough at it.

The truth is, losing weight and going on to getting toned muscles is as much about being smart in your exercises and diet as it is about a lifestyle change.

If you're not willing to change your mental and physical habits, then forget it and leave the six pack abs dream buried at the bottom that chocolate cheesecake.

I know it's hard, I know it's not always enjoyable. But if you can settle into a system that works so that you can start to see real results as you move forward, then you'll find that staying positive and motivated actually comes naturally as a result.

If you can get over the first hurdle of taking action, then the battle is 90% won. Just make sure you follow a plan that can actually take you to such success, such as Mike Geary's Truth About Abs.

Read the complete review here.

How To Lose Body Fat

Losing weight is often a problem for people due to two reasons. Firstly, it’s the misinformation that they are bombarded with, most of which contradicts itself and each other…and is often downright false.

Secondly, there may often be issues with mindset that can stop a person from either making lifestyle changes to accommodate their new diet or from having the strength to say “no!” when friends say “oh, go on…”.

Losing weight does not have to be some major upheaval. In fact, it’s far easier to lose weight gradually and enjoyably over a longer period of time than it is to try and change your daily habits overnight.

If you aim to lose 2 lbs per week, you’ll still enjoy a varied diet and will not have to become a gym rat at the same time.

In order to maintain a 2lbs per week loss (which is easier than you think), we’ll need to look at improving the diet, exercise habits, and detoxifying our system.

Healthy Diet

The basics apply here more than anything else, particularly when starting out. Make sure you’re eating plenty of fruit and vegetables each week, and that you aim to drink at least a few glasses of water a day (or more if you can). Avoid sugary foods where possible and swap out for fruit snacks instead. Do not drink fruit juice instead of water or fruit however, as the sugar content will pile on pounds quickly.

Try to cook your meats and fish in a non stick frying pan so that cooking oil is not required, and if you insist on chips/fries, then oven bake or grill them for a healthier meal.

Finally, try to eat smaller meals but more often throughout the day. This will keep your body burning fat as it no longer needs to store fat and sugars from previous meals. Eating more regularly helps keep your metabolism up and reduces the need for cravings too.

Exercise

Some of us cringe at the thought of exercise, but any form of exercise is sufficient providing you do it at least 3 times a week or more. You don’t need to be a gym rat to stay fit, but you do need to get up and move about for 30 minutes at least 3 times per week, so that your heart is beating faster than it would at its’ normal resting rate.

Even if it means a brisk walk to the shops and back, this can be enough to shed the pounds over the months ahead. In fact, walking is one of the best exercises you can do, because it burns the most actual fat from your body, and not just carbs.

Essentially, that is all there is to it.

You don’t need to go mad with the diet or exercise plans; you just need to be able to stick to them. Obviously you’re going to have to curb your fatty snacks such as crisps and chocolate, but you’ll find that if you follow a plan that fills your day with eating the right foods (not all salads and fruit either!) then you’ll never feel hungry enough to snack in the first place. For more information on such a diet, check out the most successful diet program today
 

Diabetes and Weight Loss

Did you know that it’s possible to be 'just a little bit diabetic'? This is a condition technically known as 'pre-diabetes', and it is characterized by persistent high blood sugar levels. While symptoms may be so subtle that you don't notice them affecting your life, pre-diabetes is actually a serious condition. Essentially pre-diabetes is an indicator that there is something seriously wrong with your body. More than 50% of those diagnosed with pre-diabetes will develop Type 2 diabetes within ten years if the condition is left untreated.

 

The American Diabetes Association has some very good news for you if you have been diagnosed as one of the more than 16 million Americans who has pre-diabetes . In March 2005, the ADA released the results of the multi-year Diabetes Prevention Project. This was a study which followed thousands of patients across the nation who had been diagnosed with pre-diabetes. The findings from the project were that patients who lost a 'moderate' amount of weight reduced their risk of developing full-blown diabetes by more than 58%. Many of those patients had managed to reverse their condition, and their blood sugar levels were well within normal ranges, which was an even more promising result.

This was something that surprised the researchers who had not expected it. Diabetes (and pre-diabetes) is the result of changes to cells in the pancreas that reduces the amount of insulin they are able to produce. Historically, doctors have held the view that those changes were irreversible. However, the above research findings tend to suggest that losing weight as the result of a healthy balance of exercise and diet can actually heal the early damage caused by diabetes.

Even more encouraging is the fact that those results were achieved by people who lost 'moderate' amounts of weight - from 5-7% of their total body mass. What this means is that if you weigh 200 pounds and have been diagnosed as
pre-diabetic, then a loss of just 10-15 pounds can more than halve the risk of developing full-blown diabetes. Even more important is the possibility that this may reverse your condition entirely.

The American Diabetes Association has offered some tips on keeping healthy:

1.Eat a balanced diet and a variety of foods in all food groups, with an emphasis on grains, starches and fresh vegetables and fruit.

2. Learn to assess the size of portions by sight. Portion control is far more important than restricting what foods you eat. A 'portion' of raw vegetables may be considerably larger than a portion of the same vegetables cooked. There are some handy reference guides on the web site of the American Diabetes Association which can be found at www.diabetes.org

3. Add half an hour of moderate exercise to your daily routine five days a week. This one single lifestyle change seemed to be a key factor in both weight loss and the beneficial effects derived from it. Exercise was the single most significant difference between the two groups in the study.

The results of the Diabetes Prevention Project confirm what might be seen as some of the best advice in dieting circles for years - the healthiest way to lose weight is through a balanced diet and regular exercise. For more information on the diet recommended by the American Diabetes Association, visit their web site at www.diabetes.org

Is My Diet Tax Deductible?

Dieting is not cheap. This is especially the case if you join a weight loss program where you are often required to purchase special foods. The Internal Revenue Service, since April 2002 has deemed some weight loss expenses as tax deductible when they come under medical expenses. According to that ruling,

"...Uncompensated amounts paid by individuals for participation in a weight-loss program as treatment for a specific disease or diseases (including obesity) diagnosed by a physician are expenses for medical care that are deductible under § 213, subject to the limitations of that section." (IRS Ruling, April 2, 2002)

How will  this affect the food bills of the average taxpayer? It means that if weight loss programs are recommended by your physician for the treatment of obesity, or conditions related to obesity then the cost  MAY be deductible from your taxes!

Who is eligible for tax deductions on weight loss programs?

If you think you are eligible for tax deductions on your weight loss program under the 2002 ruling, you must itemize the things on your taxes. You can deduct the costs of weight loss treatment IF these are not reimbursed by some other method. You can only deduct expenses for items where they exceed 7.5% of your adjusted gross annual income.

Can I deduct my weight loss program if I'm not medically obese?

It may be possible to deduct expenses even where you are not diagnosed as medically obese. This applies if your doctor has recommended weight loss as a treatment for weight-related diseases such as hypertension, type 2 diabetes, high cholesterol or heart disease.

What kinds of weight loss expenses are deductible?

Doctor-recommended treatments that are specific to weight loss and maintenance can be treated as tax deductible expenses. These include, but may not be limited to: bariatric surgery (stomach stapling or gastric bypass), FDA approved weight loss drugs, hospital based programs, nutritionists, dieticians, behavioral modification programs, exercise programs and even some commercial weight loss programs like Weight Watchers and Jenny Craig.

What is not tax deductible?

You cannot claim for the following: health club dues, nutritional supplements, over the counter appetite suppressants, low fat foods, and exercise equipment. Neither is liposuction included as it is regarded as cosmetic surgery.

What about weight maintenance programs?

If your doctor thinks that it is a necessary part of the treatment of your condition then  weight maintenance programs may be deductible. That is to say that if maintaining your weight is part of a medically recommended treatment, then the program could be eligible for deductions.

Do I need to provide proof of my doctor’s orders and expenses?

You don't need to submit any documentary proof with your taxes, but it's wise to keep the following in case of audit: a written recommendation from your doctor that you lose weight for the treatment of a specific condition (and remember that obesity is an official disease), and receipts for the any of the costs that you deduct.

Can I still deduct the expenses if I didn't lose weight?

You can still deduct expenses because there is no need to show an improvement in your condition in order to deduct the costs.

A Healthy Woman Drinks Plenty Of Water

Water--we are made up of it, we are surrounded by it, but we never usually consume enough of it.

In the body, water is the fluid in which all essential life processes occur. Every cell of our wonderful body, every tissue and organ needs water to function.

About 50-55% of women's bodies are made up of water. Ladies, the figures are 55-60% for men (because of the difference in lean body mass in the two sexes), just so you know. So, tell your man to down that aqua as you do.

Compared to most other sports, playing golf is considered a light exercise. Even so, as a golfer, you can lose a considerable amount of water through your skin’s surface (perspiration) and as a by-product of your kidneys doing their job. It has been researched that 500 to 1000 ml of water is lost per hour of light exercise that’s performed in moderate environmental conditions. That is the equivalent of one to pounds of fluid requirement per day. During exercise, the goal is to fully replace this fluid loss.

Now, too much or too little water can have a profound effect on our health. So, what’s recommended is that for each pound of water lost, you should consume about 16 ounces of fluid to maintain proper fluid balance. If you drink only enough to quench thirst, it will replace only half to two-thirds of the fluid lost. So, adjust your consumption accordingly and sip on the elixir of life as you wait around for the next putt.

Studies have shown that consumption of water every 10 to 15 minutes during exercise improves performance. And, it’s important to drink about 8 to 10 ounces of water within the first 15 minutes following your golf session. 

You will know if you are dehydrated. Signs of dehydration include unusual fatigue, light-headedness, nausea, headache, irritability, and dark urine or urinating infrequently (less than 4 times a day) besides thirst.

Dehydration is the major cause of poor performance, increased risk of heat exhaustion, illness, slow recovery, and increased risk of infections such as cold and flu. If you do not hydrate your body in time, chronic dehydration could lead to much more serious complications over the course of time--problems with your heart or kidneys or high blood pressure.

Besides, there are many other benefits of drinking water that are too important to ignore:

Your body will function at its best
Food cannot be digested without water. It is required to break down and assimilate food. It carries essential nutrients into the blood stream.

Drinking enough water prevents constipation. Water moves digested food through the intestines faster. The other benefit of adequate water is that waste material and toxins are not allowed to accumulate to dangerous levels as they are flushed out of the system. 

Flushing our intestines with plenty of water allows us to maintain stable and safe quantities of yeast and bacteria, which play an important role in digestion and keep all our systems functioning optimally.

Water is essential for proper circulation. So, drink that O2 and be kind to your heart. That, in turn will rev you up for those smooth swings that will be the envy of many.

Drink enough water, and you may never know what achy joints and muscle cramps are on the golf course.

If you are prone to heat exhaustion, drinking enough water can prevent it.

Your skin will glow
Remaining for long periods outdoors, exposed to the sun, wind (hot or cold) and other elements of the weather can take its toll on your skin. Water helps to keep our skin healthy and glowing. It helps the body to flush out fat, toxins, and unwanted substances. It keeps the skin from getting wrinkled.

Your brain will work better
Plenty of water keeps our thought processes and brain function at their peak levels. You may even be surprised to notice a marked improvement in your coordination and spatial judgment. Get those holes in one, girl!

You will be less prone to headaches. Not enough water is often the cause of headaches.

What kind of water should you be drinking?
Plain water, free of chlorine and impurities, and preferably not stripped of minerals is the best.

You should also include foods high in water content--skimmed milk, soup that’s not too high in sodium, fruits and vegetables, and unsweetened fruit juices--in your diet.  

Fizzy drinks are not recommended. Their high sugar content can cause dental decay. And, if they are sugar-free, it’s the artificial sweeteners that can cause bodily harm. Alcoholic or caffeinated beverages are not ideal as they act as diuretics, making the body urinate more than it normally would, taxing your kidneys. 

Let’s get the water out and drink to our health and a great game of golf!

Health Supplements

The hot talk these days is about supplementing your diet. Is it necessary?

We might argue that we eat healthy and include the right proportion of proteins, carbohydrates, and the good fats in our daily meals and that we even try to get our food from organic sources. But American soil is found to be the most depleted in terms of trace minerals and ultra trace minerals that play very important roles in the body.

Besides, most produce is almost always irradiated. And, irradiation of food has been shown to reduce nutrient content.

To top it all, most of us, aside from the occasional salad or two, rarely consume our foods raw, which is the state in which they retain the most nutrients. Cooking reduces the amount of vitamins available for our bodies to absorb. Microwaving is even worse. For example, broccoli loses up to 97% of its antioxidant properties after being cooked in a microwave oven.

So, yes, we definitely need to supplement with a vitamin and mineral formula and other extras based on individual needs. More importantly, for those of us athletes and golfers, who lead an active life, supplementing with essential vitamins and minerals and antioxidants is of the utmost importance.

Which multivitamin formula do we choose?

With the plethora of multivitamin formulations out on the market, choosing one that’s suitable is the great  shopper’s dilemma of the century. Here’s how you can tell a good one:
•    It is sourced naturally--each vitamin or mineral is extracted from plant or animal sources and is not produced synthetically.
•    It is not a one-a-day formula. Most one-a-day formulas have too much of vitamins or minerals to be absorbed by the body in a single dose. Your body takes what it needs from the supplement and is good for a few hours thereafter but is then running on empty for the rest of the day.
•    It contains natural absorption enhancers such as piperine or ginger.

Of course, if you are on any medications, it is wise to consult your doctor before starting any multivitamin regimen.

Antioxidants

Antioxidants are any of certain vitamins and minerals and certain enzymes that counteract the harmful effects of oxidation that takes place in body tissue. Oxidation is a normal bodily function and happens even more when the body undergoes physical exertion as in any type of exercise. During this oxidation process, free radicals or atoms that have lost an electron are rampant in the body. These free radicals if left unchecked can lead to chronic diseases such as cancer, heart disease, Alzheimer’s and so on.

So, especially for a full-time golfer, antioxidants are top priority. Good antioxidants are all types of green food concentrates; vitamins A, C and E; selenium, zinc, copper; and extracts of grape seed, pine bark, red wine. 

Many multivitamin formulations also include antioxidants such as gingko biloba, bilberry, Co-enzyme Q10 and others.

Iron supplements

Women golfers especially need to make sure that their iron levels are at their optimum. Low iron often leads to fatigue and lethargy, resulting in a compromised round of golf.

Most often, iron deficiency goes unnoticed--your doctor may not even diagnose you with anemia. But, if you notice that you are paler or feel more tired than usual, experience headaches or a quick heart beat or have cold hands and feet and brittle nails, or if you get out of breath very quickly while golfing, you might be low on iron. Check with your doctor and start an iron supplement especially if you don’t eat meat and liver or abstain from seafood, dried fruits and nuts, and leafy green vegetables.

Calcium and Magnesium supplements

All golfers, especially women, should make sure that they get at least 1200 to 1500 mg of calcium from food and supplements per day.

As a golfer, you definitely must be training on your off days. Excessive training, where excessive is anywhere from seven or more hours of training per week, can disrupt hormonal levels in younger women that could temporarily stop menstruation. When female hormone levels decline, bone formation and maintenance is compromised. This is what often causes osteoporosis and in the case of younger women, it could lead to an irreversible form of the problem. A similar problem is also seen in male endurance athletes--low levels of testosterone due to increased activity also leads to osteoporosis.

Magnesium helps in the absorption of calcium. And, calcium is the mineral of choice to counter osteoporosis. So most often, a calcium supplement contains magnesium. Magnesium is also very important for muscle relaxation and to prevent cramps when you’re on the golf course.

Energy drinks

Energy drinks that contain the electrolytes sodium and potassium are good especially when you are training or using all your energy to get those aces.

Supplement right and feel the difference!

Proper Nutrition for Your Best Golf Scores

A car does not run to its capacity if it does not have the right type of fuel and that of the highest quality and our bodies are the same way. They need proper fuel for peak functioning.

Golf is not at the top of the list when it comes to demanding sports yet it demands a lot. And, proper nutrition is key in getting your game up to par or par excellence. 

If you had been slacking off in the department of nutrition, now is the time to examine your pantry and the morsels that make it to your mouth.

Make sure that you include in your daily meals enough of proteins, complex carbohydrates, and good fats that are the building blocks of a good diet. Let’s examine them one by one.

Proteins
Proteins that we consume are used to repair muscle tissues that are broken down during exercise and movement. Protein is the chief constituent of muscles and muscles are the structures responsible for making your body move. Those sleek swings and those controlled movements of the club have muscles playing behind the scenes.

Protein is composed of amino acids. There are essential amino acids that the body cannot produce and that it needs for proper functioning. These amino acids must be obtained from your diet. Protein sources such as dairy, eggs, fish, meat, and poultry supply the essential amino acids.

If you are a vegan, it will definitely pay to look into food combinations that will provide your body with all of the essential amino acids. For example, you can have a meal of either rice and beans, or corn and peas, or bread and lentils to get your supply of essential amino acids.

How much protein should you eat? Ideally, 15 to 20% of your daily calorie intake should come from proteins.

Carbohydrates
Carbohydrates are the main class of food that are energy sources for our bodies. Sugars from fruit; starches from breads, cereals, fruits and vegetables; and fiber found in these foods are carbohydrates.

Simple carbohydrates are quickly digested and absorbed by the body. They can cause an increase in blood sugar levels in the body. Examples are refined sugars and the sugars from fruits, honey, molasses, corn syrup.

Complex carbohydrates are not as quickly absorbed by the body. They are the preferred carbohydrates to be included in a healthy diet as they supply a steady source of energy, give you the feeling of satiety for a longer period of time, and do not spike blood sugar levels. So, include more of vegetables, whole fruits, oats, wheat, barley, brown rice, potatoes with the skin on, all legumes--lentils, chick peas, black-eyed peas, and beans--kidney, pinto, fava, and black beans.

How much carbohydrates should you consume per day? Ideally, complex carbohydrates should supply 40 to 60% of your daily calories. 

Fats
Fats belong to another class of food that is essential for the body. Fats help our bodies to absorb some nutrients such as vitamins, they help in nerve transmission, they keep the skin and joints healthy, and when carbohydrates are in short supply, they serve as energy sources.

Some types of fats are healthy while others contribute to weight gain, heart disease, and even certain types of cancer.

Bad fats
Saturated fats and trans fats are the bad guys that can clog arterial walls and cause the build up of plaque that leads to cardiovascular strain and heart disease. Saturated fats are mainly found in animal meats, and some oils such as palm oil and palm kernel oil. Trans fats include hydrogenated and partially hydrogenated oils and shortenings.

Good fats
Monounsaturated fats such as those found in nuts, olive and canola oils are the good fats because they lower LDL cholesterol, which is bad cholesterol while increasing HDL cholesterol, which is good cholesterol.

Polyunsaturated fats work in our bodies the same way monounsaturated fats do. They are another category of good fats and they are found in fatty fish such as salmon, herring, mackerel, and sardines. Some plant-based oils such as flax, corn, soy, safflower and sunflower oils are also high in polyunsaturated fats. Omega 3 fatty acids belong to the group of polyunsaturated fats.

How much fat is necessary per day? Ideally, 20 to 30% of your daily calorie intake should be from the good fats.

So, knowing all these facts, let’s do a meal overhaul… 

If you had been having a muffin-and-coffee breakfast, have a change with cereal with milk, nuts, and fruit instead.

For lunch or dinner, if you had been having a Big Mac, eat a salad and chicken breast sandwich with whole grain bread instead.

If donuts satisfied your afternoon sweet tooth, why not switch to fruit with nut butters?

Step up your nutrition goals and watch your golf score rise!

A Simple Plan for Weight Loss

If you aim to lose a pound a week and one pound of fat equals 3500 calories, then the maths are simple – you need to consume 3500 calories less per week than your body uses. That averages out at 500 calories a day. If you cut out 500 calories a day from your normal daily diet, and keep your activity at the same level then you can lose approximately one pound a week.

That may not sound a lot, particularly if you are more than 25 pounds overweight, but you’d be surprised. Study after study has shown that those people who lose weight gradually - at a rate of 1-2 pounds per week -are a lot more likely to keep the weight off and so maintain more of a normal weight over their lifetime.

So how do you measure 500 calories? If your plan is to reduce your daily intake by 500 calories then it helps to know what you need to cut out – well here's how easy it is to lose 500 calories a day:

  • Substitute thecream in your coffee for milk. Savings? 50 calories per cup.
  • Eat your baked potato without butter. Savings? 100 calories
  • Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
  • Have a salad instead of a big Mac. A big Mac is worth a huge 460 calories whereas a fresh salad with a light dressing is less than 100! Savings? 360 calories
  • Try laying off the potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
  • Eat your corn on the ear instead of from a tin - a 1 cup serving of canned corn has 165 calories when an ear  has only 85. Savings? 80 calories.
  • Switch to low-fat cream cheese on your bagel and save a whopping 90 calories per ounce.
    Finding it hard to give up the fries? Try exchanging the skinny fries  for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. This way you can save 50 calories per 4 ounce serving

If calorie counting seems too much of a chore then try more exercise -  you can lose one pound a week by upping your activity level by 500 calories a day. How is that done? Let’s take a look:

Go for a half-hour walk around the park. Set yourself a pace that's a little faster than a stroll, but not fast enough to make you breathlessb-  this way you can burn 160 calories.

Try riding your bike start with some moderate hills and aim for about five miles total. You can burn 250 calories this way.

  • Go dancing , the longer you're out on the floor instead of at the table consuming high-calorie drinks, the more you'll get out of it. Dance till you are breathless and your body warms up - this will net you a nice saving of 400 calories if you dance for an hour.
  • Swimming is a lot of fun and it’s good for you – it uses every muscle in your body. The water resistance means you burn more calories,  you will also avoid the stress impact on joints that can result from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour swimming then you will burn 510 calories.
  • Do some gardening for an hour - tasks that include bending and stretching can burn up to as many calories as a brisk walk. Gardening is likely to burn 250 calories.
  • Hook up with a friend for a weekly game of golf and you'll be really surprised at the difference. A round of golf is one of the best calorie burners around.  With a brisk walk you can burn up to 800 calories.

Bear in mind that all the exercise and calorie numbers listed above are based on a woman who weighs around 130 pounds. If you weigh more then you'll  need to burn more. There’s an added bonus to be had when burning calories through exercise When you [tag-tec]exercise[/tag-tec], you are converting fat to muscle. This is really good news because your body uses more energy to maintain and feed muscle than it does fat.

Mix and match food savings with exercises that burn calories to get the best results. Be careful, because eating less than 1000 calories a day for more than a few days will convince your body that it\'s starving and slow down your metabolism – so don’t overdo it.  Keep your calorie ranges at a reasonable level and consult a doctor before embarking on a drastic weight loss program.

For information about the fastest weight loss prorams that actually work visit our recent review of weight loss products.

 

The Most Recognized Diets—How Do They Measure Up?

Weight loss is a national obsession and it is characterized - and has been for decades - by the periodic boosting of “the only diet you'll ever need!" If you are looking to lose weight then there is no shortage of people and programs to help you. You only have to open a newspaper or switch on the radio or television to be inundated with advertisements for miracle diets.

Over the years, food and diet fads have come and gone. Some have more staying power than others many of which are forgotten by all but those who might have lost  or gained weight or encountered problems as a result of trying them. Some of the diets were far from healthy and they generated warnings from American health professionals. As long ago as the nineteen seventies, there were diets recommending that people should cut out ALL carbohydrates and consume only meat and proteins - or there were programs recommending that proteins should be entirely eliminated from the diet.

The current "fad diets" are prestaged by some of the most famous diet names in recent dieting history, these include the following : the Atkins Diet, the South Beach diet, and the Zone diet. All three of these diets have been criticized for claiming that it is possible to eat a healthy diet and lose weight with no restriction on the intake of protein and fat-rich foods like meats and cheese. These claims are contrary to conventional medical wisdom which advises people to restrict their intake of fatty foods.

Let’s take a closer look at the three diets mentioned above.  First of all do they work and are they safe? Can each of them, as their proponents claim, form the basis for a lifetime of healthy eating? Surprisingly, the answer is that it is very likely true in the case of all three diets. At first glance each of these makes the claim that carbohydrates are bad, proteins are good, and you can eat all the protein you want and still lose weight.

How can that be reconciled with the contention that a healthy diet should be low in proteins and saturated fats, derive 50-60% of its calories from carbohydrates, and emphasizes that whole grains and fresh vegetables are the main source of nutrition? Let’s take a closer look at a typical menu recommended for each of the above diets to see how this might be the case.

 

Typical Meal Using USDA Recommendations

3 oz lean fish (brushed with olive oil and garlic and broiled)
2 cups of spinach salad with grapefruit
1 tablespoon olive oil vinaigrette dressing
1 oz slice whole grain/whole wheat bread

Contains: approx 350 calories
20 g. carbs
15 g. protein
14 g. fat

Atkins Diet Dinner Menu:

Spring Salad
Green Goddess Dressing
Maple-Mustard Glazed Baked Ham
Baked Artichoke-Parsley Cheese Squares
Roasted Asparagus
Atkins Coconut Layer Cake

Contains approx: 400 calories
18 g. protein
17 g. carbs
8 g. fat

South Beach Diet Dinner Menu:

Poached salmon with Greek salad.
Sugar-free jelly with low-fat topping

Contains: approx: 300 calories
17 g. protein
3 g. carbs
14 g. fat (olive oil in Greek dressing)

The Zone Dinner Menu:

Baked salmon with Fruit salsa (kiwi, blackberries, apple)

Contains approx: 435 calories
17 g. protein
10 g. carbs
5 g. fat

If you look closely at the above you will see that no matter how the ingredients are counted - calories, carbs, exchanges, and food blocks - the conclusion is the same. A healthy diet that will lead to lasting weight loss means eating a balance of protein, carbohydrate and fats with an emphasis on complex carbohydrates and lean meats.

The best thing to do is to choose the diet that seems to make the most sense to you - and use it as the basis of a new relationship with food, i.e. one that is based on healthy eating  for a slimmer you!

Weight Loss And Diet

We are always hearing stories about people who have lost weight and look great after joining a weight loss program! Before and after photographs are used as evidence that these programs do work. So how do you determine the type of weight loss program best suited to your needs, most important of all, will it work?

The aim of a weight loss program is to take weight off and KEEP IT OFF – something that many people forget. See sawing with your weight puts stress on your body which makes losing weight much harder and piling the pounds back on far too easy. You need a diet plan that will help you change to your eating habits and so last a lifetime.

If your dieting habits are unstable it may be a result of swinging between very restrictive diets and 'normal' eating once you\'ve lost the weight that you wanted to lose. The fact that you’ve done this proves that you have willpower –  but what you really need is re-education.  Rather than settling on a strict regimen that in all probability you'll abandon when you’ve achieved the desired weight loss, you might do better to follow the recommendations for healthy eating from the USDA, and add half an hour of exercise to your daily routine four or five times a week. This is the best way of establishing healthy eating habits that will take off the pounds - and help you to keep them off.

Before going with a program you should decide just how much help you need. What motivates you? Are you  better working alone, or would you prefer some sort of support group? Are you strong-willed - a person who decides to do something and 'just does it', or do you need help when you’re tempted to stray?  If you thrive in a group setting then joining a weight loss program like Weight Watchers or TOPS (Take Off Pounds Sensibly) might be the  best option for you. You'll have the support of a group along with motivational rewards and weekly check-ins to help you stay on track and give you goals to aim for.

Perhaps you’re better off with regimented, strict instructions that tell you exactly what you should do step by step, or maybe you  are happier and more comfortable when there is a little flexibility? If you do better when following strict guidelines -  and if you like routines, then perhaps a diet that gives you daily menus with precise measurements and foods to eat would suit you. While many people might see this as overly restrictive, the trick is to do what works for you. Once you reach your target weight, you can always subscribe to a healthy eating or living  magazine that has daily menus. If this way of dieting isn’t for you, then try a method that gives you the option of mixing and matching your meals within certain parameters. Whatever way you decide to do it diets such as the Atkins, Weight Watchers or the Zone diet gives you some flexibility within the prescribed or 'allowed foods' that make up the diet.

 

How much weight do you really want to lose and how long have you been  trying to lose it? What does it take to keep you motivated, is it fast results or slow-and-steady progress all you really need?

You might want to begin with the Atkins diet to strip off the early weight - a lot of it water weight - quickly so that you will see immediate results. If you find that restrictive eating gives you slow results then why not pick up the activity by adding some extra exercise and varying your diet a little - but don’t forget to count your calories and carbs. Aim for a steady 1-2 pounds per week, when you need an extra boost you can drop back to a more restrictive pattern to give your metabolism a little kick. The trick is not to stay with a very low calorie diet long enough to slow your metabolism. Just drop a little then do something to pick it up again – eventually you’ll find it easy to keep your weight steady.

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