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Posts Tagged ‘Body Mass Index’

Bhupesh Chandra Semwal 1* Sonia Singh1, Dr. Kalyani Divakar2

Introduction-Diabetes mellitus often referred to simply as diabetes. Diabetes is a syndrome characterized by disordered metabolism and abnormally high blood sugar, hyperglycemia resulting from insufficient levels of the hormone insulin. The world health organization recognizes three main forms of diabetes mellitus type1 type2 and gestational diabetes. Gestational diabetes occurring during pregnancy. Which have different causes and population distributions. While, ultimately, all forms are due to the beta cells of the pancreas being unable to produce sufficient insulin to prevent hyperglycemia, the causes are different. All types have been treatable since insulin became medically available in 1921. Type 1 diabetes, in which insulin is not secreted by the pancreas, is directly treatable only with injected insulin, although dietary and other lifestyle adjustments are part of management. Type 2 may be managed with a combination of dietary treatment, tablets and injections and, frequently, insulin supplementation. While insulin was originally produced from natural sources such as porcine pancreas, most insulin used today is produced through genetic engineering, either as a direct copy of human insulin, or human insulin with modified molecules that provide different onset and duration of action. Insulin can also be delivered continuously by a specialized pump which subcutaneously provides insulin through a changeable catheter1.

Classification of diabetes-
Type one diabetes mellitus
Type two diabetes mellitus
Gestational diabetes mellitus2
Signs and symptoms-

Frequent urination, Excessive thirst, Extreme hunger, unusual weight loss, Increased fatigue, Irritability, Blurry vision 3

Top Risk Factors for Type 2 Diabetes

Obesity

An excessively high body weight increases diabetes risk. The Body Mass Index ( BMI) is a simple, widely accepted means of assessing body weight in relation to health for most people aged 20 to 65 (Exceptions include people who are very muscular, athletes, pregnant or nursing.) A BMI greater than 27 indicates a risk for developing type 2 diabetes and other health problems which include cardiovascular disease, and premature death.

Apple-shaped figure

Individuals who carry most of their weight in the trunk of their bodies (i.e., above the hips) tend to have a higher risk of diabetes than those of similar weight with a pear-shaped body (excess fat carried mainly in the hips and thighs). A waist measurement of more than 100 cm (39.5 inches) in men and 95 cm (37.5 inches) in women suggests an increased risk.

Sedentary lifestyle

Being overweight – another risk factor for Type 2 – can be prevented by regular physical activity. A second, independent benefit of regular physical activity is improved blood sugar control in persons who already have type 2 diabetes.

Unhealthy Eating Habits

Ninety% of people who have been diagnosed with type 2 diabetes are overweight. Unhealthy eating contributes largely to obesity. Too much fat, not enough fiber, and too many simple carbohydrates all contribute to a diagnosis of diabetes. Eating right is can turn the diagnosis around and reverse or prevent Type 2.

Increased Age

            It’s a sad but true fact. Age increases the risk of type 2 diabetes.  The older we get, the greater our risk of type 2 diabetes. Even if an elderly person is thin, they still may be predisposed to getting diabetes. Scientists theorize that the pancreas ages right along with us, and doesn’t pump insulin as efficiently as it did when we were younger. Also, as our cells age, they become more resistant to insulin as well.

 High Blood Pressure and High Cholesterol

            High BP and high cholesterol are the hallmark risk factors for many diseases and conditions, including type 2 diabetes. More than 40 percent of people with diabetes have abnormal levels of cholesterol and similar fatty substances that circulate in the blood. These abnormalities appear to be associated with an increased risk of cardiovascular disease among persons with diabetes.

Family History and Genetics

            It appears that people who have family members who have been diagnosed with type 2 diabetes are at a greater risk for developing it themselves. African Americans, Hispanic-Americans and Native Americans all have a higher than normal rate of type 2 diabetes.

History of Diabetes in Pregnancy

            Nearly 40 percent of the women who have diabetes during their pregnancy go on to develop type 2 diabetes later, usually within five to ten years of giving birth. Giving birth to a baby that weighs more than nine pounds (4 kg) is another symptom of gestational diabetes.

Impaired Glucose Tolerance

            Impaired glucose tolerance or impaired fasting glucose can precede the development of type 2 diabetes. These conditions are determined through blood tests. While persons affected with these problems do not meet the diagnostic criteria for diabetes, their blood sugar control and reaction to sugar loads are considered to be abnormal. This places them at higher risk, not just for the development of type 2 diabetes (an estimated one in ten progress to type 2 diabetes within five years), but also for cardiovascular disease. For this group, preventive strategies including lifestyle changes and regular screening for diabetes mellitus must be a priority4.

Alternative medicine for treatment of diabetes-

 Ginseng -Although there are several different types of ginseng, most of the promising studies on ginseng and diabetes have used North American ginseng (Panax quinquefolius). Those studies have shown that North American ginseng may improve blood sugar control and glycosylated hemoglobin (a form of hemoglobin in the blood used to monitor blood glucose levels over time) levels.

 Chromium-    Chromium is an essential trace mineral that plays an important role in carbohydrate and fat metabolism and helps body cells properly respond to insulin.

 Magnesium-  Magnesium is a mineral found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in nutritional supplements.Magnesium is needed for more than 300 biochemical reactions. It helps regulate blood sugar levels and is needed for normal muscle and nerve function, heart rhythm, immune function, blood pressure, and for bone health. Some studies suggest that low magnesium levels may worsen blood glucose control in type 2 diabetes. There is also some evidence that magnesium supplementation may help with insulin resistance.

Cinnamon-Cinnamon is a glycosides it improves blood glucose control in people with type 2 diabetes.

 Zinc-   The mineral zinc plays an important role in the production and storage of insulin. There is some research showing that people with type 2 diabetes have suboptimal zinc status due to decreased absorption and increased excretion of zinc. Food sources of zinc include fresh oysters, ginger root, lamb, pecans, split peas, egg yolk, rye, beef liver, lima beans, almonds, walnuts, sardines, chicken, and buckwheat.

 Aloe Vera Gel-Although aloe vera gel is better known as a home remedy for minor burns and other skin conditions, recent animal studies suggest that aloe vera gel may help people with diabetes. A Japanese study evaluated the effect of aloe vera gel on blood sugar. Researchers isolated a number of active phytosterol compounds from the gel that were found to reduce blood glucose and glycosylated hemoglobin levels.

Gymnema- Several preliminary studies suggest that the herb gymnema can lower blood sugar levels in people with type 2 diabetes. Because gymnema may lower blood sugar levels, people taking medications for diabetes or using insulin shouldn’t take gymnema unless they are closely monitored by their health care provider

Vanadium-Vanadium is a trace mineral found naturally in soil and many foods. It is also produced during the burning of petroleum. Vanadium has been found to improve insulin sensitivity and reduce blood sugar in people with type 2 diabetes. It appears to mimic many of the actions of insulin in the body. The use of vanadium for diabetes, particularly without the supervision of a qualified health care practitioner, is not recommended, because the dose needed to affect blood glucose levels can be potentially toxic. The typical amount of vanadium found in the average diet (less than 30 micrograms per day) appears to have little toxicity5.

Neem- The leaves of Neem posses’ anti-diabetic properties. The juices of these leaves are helpful in controlling the blood sugar level in diabetics. Neem is in fact an herbal medicine used for the treatment of various other diseases also such as skin problems, warm infections, ulcer etc.

Sweet potato leaves- The leaves of sweet potato are high value in preventing diabetes, by lowering blood sugar level. It is highly nutritious vegetable. Preparation of sweet potato leaves is used in the tea of diabetic patients.

Madhuca- The Indian name for Madhuca is Madhua it is also posses’ excellent anti-diabetic properties and it is highly beneficial in treating raised blood sugar levels.

Mango leaves- The leaves of Mango helps in lowering the blood sugar levels in diabetics. The fresh leaves of mango are socked in water for an overnight. Then they are squeezed well in the water before filtering them in the morning6.

 Discussion and Conclusion- Managements of diabetes with the agents devoid of any side effects is still challenge for the medical system. This has lead to increase in the demand for natural products with antihyperglycemic activity having fewer side effects. Metabolic imbalance causing diabetes mellitus is a characteristic of materialistic world. Differences in social structure, psychic stress, obesity, hormonal imbalance and heredity are optimizing the growth of pandemic. Increasing population with diabetes has a huge requirement of effective remediation. The vast variety of medicinal plants, which are used traditionally for their anti-diabetic property. However, careful assessment including sustainability of such herbs, ecological and seasonal variation in activity of phyto-constituents, metal contents of crude herbal anti-diabetic drugs, thorough toxicity study and cost effectiveness is required for their popularity. These efforts may provide treatment for all and justify the role of novel traditional medicinal plants having anti-diabetic potentials.

References

http://www.diabetesmellitus-information.com/diabetes_herbs.htm

http://www.umm.edu/ency/article/002072.htm

http://www.diabetes.org/diabetes-symptoms.jsp

http://www.phac-aspc.gc.ca/ccdpc-cpcmc/diabetes-diabete/english/risk/index.html

http://altmedicine.about.com/cs/conditionsatod/a/Diabetes.htm

http://www.diabetesmellitus-information.com/diabetes_treatment.htm

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As long as there is no allergy, incorporating nuts into your diet might help improve cholesterol. A new review of research suggests eating about 2.5 ounces of nuts a day may lower levels of triglycerides and LDL, or bad cholesterol. The effect was greatest among those with a lower body mass index and those who ate typical western diets. Some of the studies in the review of research did have funding from nut industries.

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Turbo Charge Your Weight Loss With These Diet Tips

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Make sure you have these bases covered to speed up your weight loss program.

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Use these tips to turbo charge your weight loss program.

Take it one pound at a time:

Don’t get overwhelmed by how much weight you need to lose. Just take baby steps in the right direction and you’ll be amazed at your progress when you look back. You didn’t gain your weight overnight, so it will take time to lose it all.

Weekly weigh in:
Only measure your results and weigh yourself once a week to give your body time to make adjustments.

Share your journey:

Find a friend to lose weight with and become each other’s coach. Check in several times a week to help each other stay on track.

The scale is not the final word:

Don’t get discouraged when your progress seems to be slow according to your bathroom scale. Instead, measure your results with a tape measure-it will give you much more reliable and encouraging feedback.

Shop when you’re full:

Only shop for food when you are not hungry to avoid buying foods you may regret later.

Set reachable goals:

If you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

Celebrate your success:

Each time you lose 5 pounds, acknowledge your achievement by giving yourself a little gift.

Out of sight, out of temptation:

Clear unhealthy foods from your refrigerator and shelves to keep temptation at bay. This also means clearing out the handbag, brief case and glove compartment in your car.

Add extra steps:

When you go about your daily routine add extra steps. Use the stairs instead of the elevator, part at the far end of the supermarket car park, and get rid of the TV remote control. Make little changes to add extra steps and these will quickly add up to support your goals.

Seek help if you need it:

If you need help to keep on track, then get it. If you have tried unsuccessfully over and over to lose weight, then you may need someone to help you. A weight loss coach can significantly increase the rate at which you lose weight and teach you how to stabilize at your goal weight.
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Does Weight Loss Medication Really Work?

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When combined with a reduced-calorie diet and regular physical activity, weight loss medicines can help people struggling with their weight, to lose weight over a consistent period of time. People who use these drugs may not feel as hungry, or they may feel full after eating only a small amount of food.

Weight-loss medicines include diethylpropion (brand name: Tenuate); phentermine (brand names: Apidex-P, Ionamin, Pro-Fast); sibutramine (brand name: Meridia); and orlistat …

Keywords:
weight loss, lose pounds, lose weight, overweight, diet

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When combined with a reduced-calorie diet and regular physical activity, weight loss medicines can help people struggling with their weight, to lose weight over a consistent period of time. People who use these drugs may not feel as hungry, or they may feel full after eating only a small amount of food.

Weight-loss medicines include diethylpropion (brand name: Tenuate); phentermine (brand names: Apidex-P, Ionamin, Pro-Fast); sibutramine (brand name: Meridia); and orlistat (brand name: Xenical). Unlike other weight loss medicines, orlistat works by keeping your body from digesting some of the fat that you eat.

Although some weight loss supplements containing ephedra, ephedrine or caffeine are available without a prescription, it is not known whether these drugs are safe. Such supplements have been linked to reports of heart attack, seizure, stroke and death. It is important to talk to your doctor if you are considering taking a weight loss supplement or if you are already taking one.

Weight loss medicines tend not to be offered to people who are just a little overweight, but rather are reserved for people who are very obese. In fact, most weight loss medicines are designed for people who weigh 20% or more above what is the ideal recommended weight for their height and body type or who have a high body mass index (BMI). The BMI is a measure of your weight and height. Your doctor can tell you if weight loss medicines might be helpful for you.

At the end of the day, there is no magic cure for being overweight. Weight loss medicines can help you get off to a good start and are a great way to get motivated early on, as you see fast results. But once you stop taking them, the weight you lost may well come back if you have not also commenced a well balanced eating plan, and begun an exercise program. To keep the weight off, you must eat a healthy low-calorie diet and be physically active on a regular basis. You must continue these healthy habits even after you stop taking the medicine. Remember that losing weight and keeping it off is a lifelong effort.

If you decide weight loss medicines aren’t right for you, you can still meet your weight loss goals. It’s important to develop healthy eating habits, but don’t expect to change everything overnight. Start by training yourself to eat without doing anything else at the same time.

It is also important to be physically active. A good goal for many people is to work up to exercising for at least 30 minutes, 4 to 6 times a week. Regular exercise helps you burn calories faster, even when you are sitting still. Exercise also helps you burn fat and build muscle. Aerobic exercise raises your heart rate and helps you burn calories. Aerobic exercises include swimming, brisk walking, jogging and bicycling. These are ideal exercise options for people who want to burn calories on a regular basis. Anaerobic exercise, such as weight training, is also good because it adds muscle mass to your body and allows you to burn even more calories.
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Opt Phentermine for a guaranteed weight loss

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Obesity is defined as a BMI (Body Mass Index) of 30 or more than 30 and welcomes the arrival of other hazardous diseases as diabetes, arthritis, hypertension etc. Obesity actually decreases the immunizing power of ones body due to which a lot of other diseases find their way in ones body. Obesity considerably affects ones body internally and externally.

Keywords:
obesity,weight loss,diet pills,phentermine,appetite suppressant

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Overweight A challenging body condition which includes symptoms, like a bulky body, a distorted body structure, heavy weight, low energy and low resistance power, is a major concern today. It has been estimated that around 30-40 % of the population in the US has been suffering from the dangerous effects of overweight or obesity. And this is not all; the similar scenario can be viewed in the other parts of the world as well.

Obesity is defined as a BMI (Body Mass Index) of 30 or more than 30 and welcomes the arrival of other hazardous diseases as diabetes, arthritis, hypertension etc. Obesity actually decreases the immunizing power of ones body due to which a lot of other diseases find their way in ones body. Obesity considerably affects ones body internally and externally.

For a treatment of obesity Phentermine is considered as the wonder pill in order to loose weight. Phentermine acts as an appetite suppressant and hence helps by properly defining healthy eating. Phentermine works by stimulating the central nerves which again helps suppress the frequent hunger strokes that helps in reducing the calorie intake .As soon as the calorie intake on ones daily schedule is maintained the metabolic rate automatically improves and hence weight loss occurs.

Phentermine works on a systematic way to weight loss and that is why it guarantees a weight loss of 5-15% of your body weight. Apart from that it works for a short term management of obesity due to which it starts performing in a very short duration and hence helps people losing weight and maintaining a proper weight loss.Phentermine is termed as the worlds number one weight loss pill not only because of its performance but also because of its quality, cheap prices and user friendliness.Phentermine is available on unbelievable prices which actually caters to the demand of all those who look forward to weight loss within their budjet.Phentermine acts as an unbeatable weight loss pill and stands as the first and foremost medication for weight loss.

Phentermine is a prescription diet pill and is available on the doctors prescription suiting to the capacity and requirements of ones body.Phentermine is available online so as to be in the reach of all anywhere anytime.
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Taste the Pleasure of a Healthy Body with Weight Loss

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Weight loss is a universal phenomenon. You can tackle this health hazard by making some small changes in your lifestyle, eating habits, physical activity.

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Xenical, xenical online, Weight loss drug, weight loss pills, Childhood obesity, Cheap Diet Pills, Phentermine, Phentermine Diet Pills

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In the fast pace of the contemporary world, health hazards have become universal phenomenon. Amongst these health hazards, obesity is one health issue faced by young and old alike. Be it child obesity or gaining those extra pounds, weight loss is always a tough task to accomplish.

By being overweight or obese, you indirectly entice many health hazards such as:

Gallbladder disease
Coronary heart diseases
Diabetes
Osteoarthritis

Weight loss in essence means reduction in the body mass. There are certain tips as to ensure maintaining a healthy body, as they say there are different roads to a single destination such as:

Do not skip the first meal of the day that is the breakfast
Indulge in regular workouts
Eat a balanced diet
Drink plenty of water
Avoid consumption of fatty foods including junk food

When do you actually realize you need to loose weight? Understanding your body mechanism makes it easier for you to shed those extra pounds. It is recommended that you should not fall in the web of fast weight loss, as your chances to put on that fat even more quickly increase with rapid weight loss. Instead opt for a steady weight loss for long-lasting results. Weight loss pattern depends on your BMI. BMI stands for Body Mass Index, which is a calculated value of weight in proportion to height of a person. The BMI level differs in adults and children and basically indicates the amount of body fat in a person.

Everyone dreams of a healthy slim and trim body. With the growing health consciousness, the pharmaceutical industry has come up with a solution known as diet pills. The market is swamped with an assortment of weight loss drugs such as

Acomplia
Adipex
Xenical
Phentermine
Meridia
Didrex
Tenuate
Bontril

Weight loss drugs should be the last resort, you go for. Online pharmacies are becoming a rage in the fast-paced life. You can buy diet pills at the convenience of your doorstep. Make an online order, and have it delivered within 24 hours. This saves you a lot of your precious time. Prior consultation with a doctor is recommended before you embark upon on any diet pill treatment.
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Weight Loss Myths Exposed

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It probably wont come as a surprise to hear there is a great deal of confusion around nutrition. In fact, many people reading this article will have only a scant idea about the different food types and what our body actually needs to keep healthy.

Keywords:
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It probably wont come as a surprise to hear there is a great deal of confusion around nutrition. In fact, many people reading this article will have only a scant idea about the different food types and what our body actually needs to keep healthy.

One of the simplest systems Ive encountered is this. If the food tastes good, then it has to be bad for you! And then theres its counterpart, If the food tastes bad then it must be good for you. You may identify with these views, or some closely related version! Nutrition for some has been reduced to a concept of good and bad with little else.

Some common weight loss myths that people believe – which arent true!

Myth #1: Cutting down on portion size is the best way to lose weight. Not on its own. If you attempt to lose weight by just eating less, you are likely to gain the weight back. Lasting results will come from changing the types of foods you eat, not just the amounts.

Myth #2: Just cut out fat and youll lose weight. This approach to weight loss, popular in the 80s, simply doesnt work for most people. Even if a food is labeled fat-free, it can still be high in calories from sugar and hidden carbs. Effective weight loss comes from being mindful of your total calorie consumption as well as your fat intake.

Myth #3: Cutting calories causes your body to go into starvation mode and slows weight loss. This is untrue. Your bodys resting metabolic rate can vary by about 15%. Nevertheless, eating too few calories and an inadequate amount of protein can make you lose precious lean muscle mass, which will eventually slow metabolism, for the long term. Ideally, stick to the calorie and protein amounts that are right for your body with the Herbalife program.

Myth #4: High-protein diets cause ketosis, which reduces hunger. Ketosis occurs when fat, instead of carbohydrate, is used as an energy source during a high-protein diet. Ketone bodies are produced, which give your breath a bad fruity odor. Ketone bodies do not reduce appetite; but, eating sufficient protein for your body needs can help reduce hunger and support weight loss.

Myth #5: Exercise alone can help you lose weight. While exercise is an important component of a healthy weight-loss program, it is not a great way to lose weight on its own. Exercising for even an hour at a time burns only a moderate amount of calories. Combining exercise with calorie reduction and a healthy eating plan is the most effective way to lose weight and keep it off.

One of the most healthful and helpful steps you can take to improve your health and that of your familys is to learn about nutrition. The principles are easy to understand and armed with the correct information, its possible to make an improvement to your health.

Kim Beardsmore

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Are You Lactose Intolerant?

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Do you know anyone who can’t consume milk or milk-based products? The condition is not uncommon and these people are classified as lactose intolerant.

Keywords:
protein,weight,loss,weightloss,lose,diet,diets,lactose,intolerant,soy,lactase,health,healthy,BMI,body,mass,index,obese,obesity,calorie,calories,milk,products,

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Do you know anyone who can’t consume milk or milk-based products? The condition is not uncommon and these people are classified as lactose intolerant.

Lactose is the main carbohydrate or sugar found in milk, and in varying quantities in dairy products made from milk including yoghurt, ice cream, soft cheeses and butter. Lactose (milk sugar) intolerance results from an inability to digest lactose in the small intestine.

Back in the cave-days, the only time a person would ever ingest lactose would be when they were infants getting milk from their mothers. During their adult lives milk was never consumed. Only with the invention of agriculture has milk become readily available to adults. Lactose is unique in that only in milk does it exist as a free form, unattached to other molecules.

What causes lactose intolerance?

Lactose is digested in the small intestine by an enzyme called lactase. This enzyme allows the body to break down the lactose into two simple sugars, glucose and galactose. These are quickly absorbed by the intestine and provide energy for the body. The level of the lactase enzyme varies between individuals, as does the severity of the symptoms caused by lactose intolerance.

What are the symptoms of lactose intolerance?

Symptoms range from milk abdominal discomfort, bloating and excessive wind to sever abdominal cramps and diarrhoea.

Substitutes for lactose-containing foods

Lactose intolerance generally isn’t serious and can be controlled by some simple changes in your diet. The dietary changes for lactose intolerance should include the exclusion of those foods highest in lactose. There is now a wide range of fresh soy milks, yoghurts and ice creams which are lactose free and calcium enriched. Many dairy foods actually have little or no lactose so you can continue to enjoy them.

The power of soy protein

Soy-based products are on the rise for very healthy reasons. The humble soybean boasts some extraordinary benefits. Lactose-free, soy protein is a “complete protein” which contains all 9 essential amino acids in the right balance to meet your body’s needs. Soy protein is the only plant protein that is complete. This makes it a great substitute for many meats, allowing you to eliminate more saturated fat and cholesterol from your diet.

While soybeans have much to offer from a protein perspective, it is because they contain so many nutrients, such as isoflavones, that they are now the centre of so much attention. Soy protein enhances the body’s ability to retain and better absorb calcium into the bones. Soy isoflavones help by slowing bone loss and inhibiting bone breakdown.

Lactose-Free Soy Recipes

There are an abundance of wonderful soy recipes that enable you to get all the benefits of soy….without the traditional soy flavour. Further information available at the link below.

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Bust Through the Weight Loss Plateau!

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Dieters dread the plateau. You’re on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes.

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Dieters dread the plateau. You’re on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. You’ve hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what you’ve lost. So how do you break through the plateau?

It’s perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below you’ll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged.

1. Get clear on your ultimate weight-loss goal.

Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don’t compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart.

2. Go high-protein, low carbs.

Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your body’s muscle and this does not happen!

3. Add resistance training to your program.

A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven’t exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.

4. Look out for hidden carbohydrates.

If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about “low-fat” foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau.

5. Take the “refinement” out of your diet.

Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.

6. Don’t go hungry.

Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you’re hungry.

7. Drink to burn up.

It’s vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.

8. Keep your incentive strong.

Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.

(c) Kim Beardsmore

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Looking At Nutrition And BMI

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One of the first steps to realizing if you are leading a healthy lifestyle or not is determining if you are overweight. Calculating your Body Mass Index or BMI is an excellent first step. Once you’ve determined what your BMI you can use a combination of exercise and nutrition to help you reach your desire weight goal.

If you are trying to lose weight or just maintain a healthy weight, you should understand the connection between the energy your body takes in and the energy…

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health, nutrition, bmi

Article Body:
One of the first steps to realizing if you are leading a healthy lifestyle or not is determining if you are overweight. Calculating your Body Mass Index or BMI is an excellent first step. Once you’ve determined what your BMI you can use a combination of exercise and nutrition to help you reach your desire weight goal.

If you are trying to lose weight or just maintain a healthy weight, you should understand the connection between the energy your body takes in and the energy your body uses. Energy is taken in through food you eat and beverages you drink. Energy is used by activities performed. To lose weight you have to use more calories than you take in. To maintain, you have to match the calories you take in with those that you use. Eating a healthy diet and being physically active can help you reach either goal.

The number of calories you need each day depends on your age, activity level and whether you are trying to lose, gain or maintain your weight. Your diet should include the most nutritious foods including fruits, vegetables, whole grains and fat free or low fat milk and dairy products. Foods should be rich in vitamins, minerals, fiber and other nutrients.

You also must be physically active. Regular physical activity is important to your overall health and fitness. It can help you control your body weight. Aim to be physically active at a moderate intensity for at least 30 minutes a day. Increase the intensity or amount of time you exercise to have greater health benefits. Children and teenagers should be physically active for at least 60 minutes every day.

To see if you are at a healthy weight you can measure your BMI (Body Mass index). To calculate your BMI, multiply your weight in pounds by 704, and then divide by the square of your height in inches. For example: if you weigh 162 pounds and are 69 inches tall, your BMI is (162 x 704) divided by (69 x 69)= 23.9 which is normal.

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Healthy Weight – Discover All About It

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Every person alive has a healthy weight the weight that each individual body, in a state of perfect health, maintains.

Keywords:
weight loss, healthy weight

Article Body:
According to the US FDA Healthy weight is a body weight that is appropriate for your height and benefits your health. The healthy weight theory is also commonly known as the Set-Point Theory.

Living in a body considerably heavier than its healthy weight promotes increased risk of asthma, heart disease, high blood pressure/hypertension, osteoporosis and arthritis, Type 2 diabetes, gallstones, stroke, and certain types of cancer (esp. colon, breast, and female reproductive system). Obesity has also been associated with increased risk of problems with anxiety and depression.

As much as we may desire to be more slender than our healthy weight, it is not in alignment with our ideal health and overall wellness. The foundation of a successful weight loss program is a shift in consciousness towards a proper weight management program geared, one focused on reaching and sustaining an individual bodys healthy weight.

BMI – The FDA recommends a measuring tool called the BMI or Body Mass Index for helping determine whether you are at a healthy weight for you or if are underweight or overweight. The BMI is based on a persons height and weight. A BMI of 19-24 is considered a healthy weight, under 19 is considered underweight, 24-29 is considered overweight, and 30+ is considered obese. The US Dietary Guidelines for Americans references a BMI chart for adults over the age of 20 to use in identifying where they fall in this spectrum.

One important component of a healthy weight that the Body Mass Index doesnt account for, however, is the bodys percentage of body fat to muscle mass. An easy way to estimate your body fat percentage is to measure your waist with a tape measure. This measurement approximates your bodys amount of visceral fat. Generally speaking, and according to the National Heart Lung, and Blood Institute of the National Institutes of Health, a male with a waist circumference more than 40 in. (101.6 cm) and a female with a waist circumference more than 35 in. (88.9 cm) is at greater risk of disease than those with waist circumferences less than that.

Design your weight objectives, then, not around those pants you want to fit into, but around your ideal BMI-range and body fat percentage. The formula from there is simple:
Consume more energy (calories in food) than you burn (through activity and exercise) to gain weight;
Burn more energy than you consume to lose weight;
Strike a balance between how much energy you consume and how much you burn to maintain your existing weight.

Many factors influence your healthy weight age, genetics, metabolism, diet, and lifestyle (thats your habits and behaviors) but only certain of those factors can you do anything about. Theres no sense bemoaning age or genetic history, but you can effect enormous changes in your metabolism (and thus your weight) by making changes in your diet and lifestyle.

When youre at your healthy weight, you feel good and have all the energy you need (and more) for your work and leisure activities.

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Why Knowing Your Body Mass Index Can Help You Fight Diabetes

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Your body weight index determines the percentage of fat you’re carrying. The greater the percentage, the greater the chance that you’ll develop diabetes.

Keywords:
diabetes, body mass index, BMI, overweight, Type 2 Diabetes

Article Body:
This is how staggering the rise of obesity has become: according to the Surgeon General’s office, the number of obese or overweight adults in this country is 50% higher than it was just a decade ago. Recent studies have projected that 1/3 of the children born in 2000 will develop Type 2 Diabetes, which was once commonly referred to as adult-onset diabetes and is primarily driven by excessive weight. And perhaps most unsettling of all: over the last ten years the number of deaths directly related to obesity-inspired diseased has increased by 33%.

Obesity contributes to diabetes, heart disease, and strokes. Diabetes leads to an increased risk of heart disease, blindness, limb amputation, and kidney problems. The close relationship between excessive weight and diabetes is undeniable. Which is why it’s so important for those who are either pre-diabetes or have been diagnosed with Type 2 Diabetes to monitor their body mass index.

What is your body mass index (BMI)? It’s an easily calculated number which tells you the percentage of your of body weight that consists of fat. Although this number is not 100% on-the-money perfect, especially when the calculation is based solely on height and weight, it’s a good ball park figure. Certainly good enough to use as a guide if you’re trying to lose weight. Other factors that are normally taken into consideration are sex and age.

The most accurate way to determine your body mass index is by working with your doctor. Not only can he offer you some additional insights into the meaning of the number, he can advise you on how best to start losing weight.

However, if you’d like to get a quick peek at where you fall in the BMI scale, there are a number of online calculators you can use. The quickest path to a calculator is by doing a search for the term “BMI” or “body mass index.” Either will do. But if you’re in even more of a hurry, can try one of these:

The National Heart, Lung and Blood Institute: http://nhlbisupport.com/bmi/
Centers For Disease Control and Prevention: http://www.cdc.gov/nccdphp/dnpa/bmi/index.htm

After you’ve determined your BMI number, you’ll want to know what it means. As a rough guideline for adults a BMI of less than 20 implies underweight, over 25 is overweight, and over 30 is obese. For a more specific idea of where you fall in the index, the National Heart, Lung and Blood Institute provides a complete Body Mass Index Table for your convenience. You can find it here: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm

The bottom line: if you’re overweight, you’re in danger of developing diabetes. This dreadful disease is nearly silent, yet it can cause kidney failure, heart damage, strokes, even the loss of limbs to amputation. This is why it’s so important to keep a close eye on your weight and particularly your body mass index.

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