Did you know that not drinking enough water might be why you're on that dreaded weight loss plateau even though you're maintaining your diet' Research suggests that a lot of Americans unknowingly suffer from mild, chronic dehydration, and that might be you they're talking about! I hope you read this article because it explains and makes sense the importance of water and the surprise impact to dieters.
Water is an essential ingredient for your weight loss. Water is required for a whole range of the body's biochemical processes, so lets look at what water does specially for dieters:
Your body needs to metabolize stored fat into energy - so much so, that your body's metabolism can be slowed by even mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and you become tired), until eventually your weight loss just grinds to a halt! You now have just hit the dreaded diet plateau.
Water is a natural appetite suppressant. What good news! In the hypothalamus, a region in your brain that controls appetites and cravings, the control centers for hunger and thirst are situated next to each other, and there tends to be some overlap. This has both advantages and disadvantages for the dieter. On the flip side, it means that chronic mild dehydration can confuse these mechanisms, leading to feelings of hunger, rather than thirst. But on a positive note, it means you can use water to reduce your appetite. For example, in one University of Washington study, drinking a glass of water reduced nighttime hunger cravings for most of the dieters studied. I have also found this to be true.
Water is an essential to the processes that enables your muscles to contract. So water helps maintain muscle tone. Better muscle tone means a better looking body, and isn't that what dieting and weight loss is about?
There's help for that sagging skin. Water also helps to prevent the sagging skin that often follows weight loss - water plumps the skin cells, giving the skin a younger and healthier look.
Water helps rid the body of waste. During weight loss, the body has a lots of waste to get rid of because of all that fat. So enough water is essential to your health while dieting.
Water also helps with constipation. When the body gets too little water, it siphons what it needs from within, particularly from the colon. This leads to constipation. But normal bowel function almost always returns with adequate water intake.
Generally speaking, mild dehydration can cause a number of health problems, in addition to your diet plateau. The symptoms of mild dehydration can include:
- Headaches; that light headed feeling as dehydration interferes with normal body processes, including waste disposal.
- Fatigue, as the body's metabolism is slowed - mild dehydration is usually the most common cause of daytime fatigue.
- Hunger; cravings due to weakening of the thirst mechanism
- Fluid retention as your body tries to hold on to the water it already has
- Constipation, as the body works to conserve its internal water sources
Not a pretty picture but once you get your water in balance, you reach the "breakthrough point", a concept pioneered by Dr. Peter Lindner, a California obesity expert. He says, "Once you've reached the breakthrough point, fluid retention eases, the liver and endocrine system start to function more effectively, you will start to regain your natural thirst and your hunger cravings will be significantly reduced. And so the end result of reaching and sustaining the breakthrough point in your water balance is that your body is able to metabolize fat more effectively."
How much water should you drink daily to be healthy' First, a couple of basic principles:
1) The simplest way to tell if you are drinking enough water is check the color of your urine: It should be clear or a very pale yellow in color. (but note that some supplements and medications may also affect your urine color).
2) Get in to the habit of drinking regular and adequate amounts of water. Never wait to drink until you're thirsty, because if you're feeling thirsty, dehydration has already set in!
Having said that, an adequate water intake for a sedentary but normal-weight adult during cool weather, is generally recognized as 8 x 8 oz glasses. You will need more water in hot weather, when you lose more water through sweat. You also need to drink more water when you exercise. Athletes attempt to enhance their performance by maintaining an optimal fluid balance while exercising, estimated to require 6 to 12 oz of fluid at 15 to 20 minute intervals. Even if you're not concerned about your athletic performance, you should consume a similar amount of water when exercising, in order to maintain adequate hydration.
Here's another important thing to remember; if you're overweight, you'll need an extra glass of water for each 25 pounds overweight, because the extra weight creates extra metabolic demand.
How can you drink so much water' Weight loss experts secrets say drink 3 glasses of water with every meal. That's 3 glasses with breakfast, 3 with lunch, and 3 with dinner. Plus, of course, additional regular water between meals when you're exercising or when its hot. That sure makes it doable, doesn't it?
So if you're dieting, stalled on a weight loss plateau, or suffering some of the classic symptoms of dehydration, do, above everything else, be sure that you have an adequate water intake. It could be the missing ingredient in your diet regime and as easy to fix as drinking 3 glasses of water with each meal.
Remember that water is a natural appetitie suppressant. Use it to your advantage. If you're out shopping, take a bottle of water with you. If you feel like a late night snack, either go to bed or drink a glass of water. If you want a change, add a little bit of lemon juice into a glass of water. I find, instantly, my desire to eat is gone. Give it a try.
Kamis, 07 Januari 2010
Rabu, 06 Januari 2010
Avoid Holiday Weight Gain
As the holidays approach, a feeling of dread creeps in. Not only is money getting tighter, but your pants are, too. It's the same old story. Colder weather keeps you stuck indoors, while the yummy holiday cooking fattens you up. Not this year. Not me! I refuse to gain those holiday pounds and you can, too. No, you don't have to sign any contracts at an expensive gym. You can get the body you want on a limited budget.
You may not realize it, but workout videos are more fun and exciting than they used to be.
Workout videos are also much less expensive than a gym membership or buying home workout equipment like a treadmill or elliptical trainer.
If the thought of buying workout videos reminds you of leg warmers and striped leotards, you've got some catching up to do. You're not stuck with the boring workout videos of the 80s and 90s anymore. Believe it or not, the same sought-after trainers who get paid the big bucks to train celebrities can be on call to train you in your own home for pennies a day.
Some of the newest fitness trends are available on video.
Ballet:
Have you always envied a ballet dancer's lean and graceful body? Several ballet videos are now available as workout videos. One of the most popular choices right now was created by the famous New York City Ballet. Although you won't learn to be the next prima ballerina training with exercise video at home, you will shape and lengthen your muscles for a graceful body.
Belly Dancing:
Shimmy your way to a great waistline. Whether you want an instructional video to teach you proper belly dancing technique or you just want to exercise with belly dance moves, you'll find a wide variety of videos available.
Exotic Dancing:
You read that right. If you've ever thought it would be fun to learn sexy moves, then this is for you. In the privacy and safety of your own home, you can bump and gyrate to your heart's content. I have also heard that laughter is good for your abs, so you'll have that covered as well, especially if you have a mirror in your workout room.
Yoga or Pilates:
If you're looking for a sleek, lean body, firm core, or more flexibility, then there are hundreds of yoga and Pilates videos to choose from. You'll find yoga for adults as well as yoga for kids. Yes, kids get stressed, too. Yoga is a great way to teach them to relax.
Fitness videos for kids:
Oftentimes kids can be the best motivators. If you put in a Sesame Street dance video and your three year old asks you to dance with Elmo, you can hardly say "no".
Once you've chosen a trend or video you are interested in, set a specific time each day to "meet" with your personal trainer. It's best to rotate at least two different forms of exercise (or videos) to avoid repetitive use strains. You can do different videos each day, or alternate a walk, bike ride or other activity you enjoy on your non-video days. As long as you are moving, you're keeping those spare pounds from firmly attaching to your body.
So, don't sign that costly gym membership agreement just yet. Blow the dust off the exercise videos in your cabinet, get some good walking shoes, or check out the hottest trends at your favorite online store. It's the frugal way to go.
You may not realize it, but workout videos are more fun and exciting than they used to be.
Workout videos are also much less expensive than a gym membership or buying home workout equipment like a treadmill or elliptical trainer.
If the thought of buying workout videos reminds you of leg warmers and striped leotards, you've got some catching up to do. You're not stuck with the boring workout videos of the 80s and 90s anymore. Believe it or not, the same sought-after trainers who get paid the big bucks to train celebrities can be on call to train you in your own home for pennies a day.
Some of the newest fitness trends are available on video.
Ballet:
Have you always envied a ballet dancer's lean and graceful body? Several ballet videos are now available as workout videos. One of the most popular choices right now was created by the famous New York City Ballet. Although you won't learn to be the next prima ballerina training with exercise video at home, you will shape and lengthen your muscles for a graceful body.
Belly Dancing:
Shimmy your way to a great waistline. Whether you want an instructional video to teach you proper belly dancing technique or you just want to exercise with belly dance moves, you'll find a wide variety of videos available.
Exotic Dancing:
You read that right. If you've ever thought it would be fun to learn sexy moves, then this is for you. In the privacy and safety of your own home, you can bump and gyrate to your heart's content. I have also heard that laughter is good for your abs, so you'll have that covered as well, especially if you have a mirror in your workout room.
Yoga or Pilates:
If you're looking for a sleek, lean body, firm core, or more flexibility, then there are hundreds of yoga and Pilates videos to choose from. You'll find yoga for adults as well as yoga for kids. Yes, kids get stressed, too. Yoga is a great way to teach them to relax.
Fitness videos for kids:
Oftentimes kids can be the best motivators. If you put in a Sesame Street dance video and your three year old asks you to dance with Elmo, you can hardly say "no".
Once you've chosen a trend or video you are interested in, set a specific time each day to "meet" with your personal trainer. It's best to rotate at least two different forms of exercise (or videos) to avoid repetitive use strains. You can do different videos each day, or alternate a walk, bike ride or other activity you enjoy on your non-video days. As long as you are moving, you're keeping those spare pounds from firmly attaching to your body.
So, don't sign that costly gym membership agreement just yet. Blow the dust off the exercise videos in your cabinet, get some good walking shoes, or check out the hottest trends at your favorite online store. It's the frugal way to go.
Alcohol And Weight Loss
When trying to lose weight, it is highly recommended that you refrain from drinking alcohol. This reasoning is based both in the fact that alcohol has a high concentration of unhealthy sugars and empty calories as well as the knowledge that alcohol generally drives you compromise your habits, which might make you eat the wrong foods if they are available.
However, if you do wish to have a night cap, it is recommended that you drink alcohol in moderation and opt for a low-sugar red wine as opposed to a carbohydrate-dense beer.
Alcohol is generally consumed in social situations, such as at a meal or party. Generally, when drinking one glass, an additional glass or two are offered. Because you are in a social situation, it can be difficult to refrain from over-indulging, at least as far as the parameters of your diet are concerned.
If you do have a weight loss partner and are in a situation involving alcohol together, you two can share the responsibility of helping each other avoid unwanted glasses. Each additional alcoholic beverage boosts the number of calories you consume per day as well as the amount of sugar running through your blood stream.
Many people feel uncomfortable rejecting a drink in a social situation. They do not want to be party poopers by reminding friends of their diet or they do not want to seem to stiff in front of others. If you find yourself in a situation where it is tough to avoid consuming a beverage, then consider ordering a diet coke on ice. A diet coke has no calories or fat grams, but will come in a nice glass that will appear to be an alcoholic beverage.
If you must consume wine, then opt for a deep red wine. Red wines are wines that are generally lower in sugar than a white wine or a beer. Red wines are made keeping the skin of the grapes on, which also makes the wine more rich in minerals than the white wine counterpart, which is made from only the core of the grape.
Also keep in minds that beverages such as beer have yeast, fat and sugar. There is a reason that frequent beer drinkers develop a beer belly – they consume vast amounts of beer but do not work it off right away.
Like fruit, it is also a good idea to consume wine when you are also eating a meal. The meal will help to regulate the spike in your blood sugar level so that your body is not shocked by the addition of new alcohol calories or sugars.
Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and desire to consume high-fat and high-grease foods needs to be controlled. If you do find yourself in a situation where you have consumed too much wine, it is important for you to avoid tacking on additional calories from food. Moderation and education are the two keys to effective weight loss when it comes to wine consumption and the hunger that follows.
However, if you do wish to have a night cap, it is recommended that you drink alcohol in moderation and opt for a low-sugar red wine as opposed to a carbohydrate-dense beer.
Alcohol is generally consumed in social situations, such as at a meal or party. Generally, when drinking one glass, an additional glass or two are offered. Because you are in a social situation, it can be difficult to refrain from over-indulging, at least as far as the parameters of your diet are concerned.
If you do have a weight loss partner and are in a situation involving alcohol together, you two can share the responsibility of helping each other avoid unwanted glasses. Each additional alcoholic beverage boosts the number of calories you consume per day as well as the amount of sugar running through your blood stream.
Many people feel uncomfortable rejecting a drink in a social situation. They do not want to be party poopers by reminding friends of their diet or they do not want to seem to stiff in front of others. If you find yourself in a situation where it is tough to avoid consuming a beverage, then consider ordering a diet coke on ice. A diet coke has no calories or fat grams, but will come in a nice glass that will appear to be an alcoholic beverage.
If you must consume wine, then opt for a deep red wine. Red wines are wines that are generally lower in sugar than a white wine or a beer. Red wines are made keeping the skin of the grapes on, which also makes the wine more rich in minerals than the white wine counterpart, which is made from only the core of the grape.
Also keep in minds that beverages such as beer have yeast, fat and sugar. There is a reason that frequent beer drinkers develop a beer belly – they consume vast amounts of beer but do not work it off right away.
Like fruit, it is also a good idea to consume wine when you are also eating a meal. The meal will help to regulate the spike in your blood sugar level so that your body is not shocked by the addition of new alcohol calories or sugars.
Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and desire to consume high-fat and high-grease foods needs to be controlled. If you do find yourself in a situation where you have consumed too much wine, it is important for you to avoid tacking on additional calories from food. Moderation and education are the two keys to effective weight loss when it comes to wine consumption and the hunger that follows.
Jumat, 25 Desember 2009
has a thin body but high cholesterol levels, is it possible?
High cholesterol is usually associated with people who are fat or obese. But those who thin/slim have the same chance to get high cholesterol.
"Cholesterol is fat in the blood rather than fat under the skin. So people who might lean body high cholesterol," says Dr. Dante Saksono H, SpPD, PhD.
Dr. Dante adds a fat person or obese tended to have high cholesterol levels because of insulin resistance causes fat metabolism changed. But that does not mean that thin people may not have high cholesterol.
What symptoms of high cholesterol?
High cholesterol in the body did not show any symptoms or complaints in person. Usually people have realized the high complications such as heart disease and stroke if the blood vessels and interfere with hypertension.
"If someone has hypertension, so that high cholesterol will cause pain in the back of the head neck," says Dr. Dante.
Dr. Dante adds clinically there are some things that can be used as initial guidelines one having high cholesterol, namely the existence of fat deposits on the eyelids. These deposits usually contain levels of triglycerides (fatty acid molecules) high. But this happens only a small part of it.
Better for who was aged over 40 years to do cholesterol tests every year. But for those who already have disorders such as high blood cholesterol could not hurt to do a cholesterol since the age of 25 years.
Someone said to have high cholesterol levels if the value of total cholesterol of more than 240 mg / dl blood. If someone can detect high cholesterol before complications occur, it is expected that these complications do not occur.
To reduce high cholesterol levels of patients are required to make low-fat diet, exercise diligently, for those who try to quit smoking and if necessary the patient should be taking drugs.
High cholesterol do not cause any symptoms until the occurrence of complications, for it does not hurt to apply healthy living with proper diet and diligent exercise.
"Cholesterol is fat in the blood rather than fat under the skin. So people who might lean body high cholesterol," says Dr. Dante Saksono H, SpPD, PhD.
Dr. Dante adds a fat person or obese tended to have high cholesterol levels because of insulin resistance causes fat metabolism changed. But that does not mean that thin people may not have high cholesterol.
What symptoms of high cholesterol?
High cholesterol in the body did not show any symptoms or complaints in person. Usually people have realized the high complications such as heart disease and stroke if the blood vessels and interfere with hypertension.
"If someone has hypertension, so that high cholesterol will cause pain in the back of the head neck," says Dr. Dante.
Dr. Dante adds clinically there are some things that can be used as initial guidelines one having high cholesterol, namely the existence of fat deposits on the eyelids. These deposits usually contain levels of triglycerides (fatty acid molecules) high. But this happens only a small part of it.
Better for who was aged over 40 years to do cholesterol tests every year. But for those who already have disorders such as high blood cholesterol could not hurt to do a cholesterol since the age of 25 years.
Someone said to have high cholesterol levels if the value of total cholesterol of more than 240 mg / dl blood. If someone can detect high cholesterol before complications occur, it is expected that these complications do not occur.
To reduce high cholesterol levels of patients are required to make low-fat diet, exercise diligently, for those who try to quit smoking and if necessary the patient should be taking drugs.
High cholesterol do not cause any symptoms until the occurrence of complications, for it does not hurt to apply healthy living with proper diet and diligent exercise.
Kamis, 24 Desember 2009
A Scent that Triggers Satiety Successfully Created by Scientist
The discovery is expected to help those who are difficult to control appetite and also obese.
Rianne Ruijschop and his colleagues have long design that can overcome food hunger and enhance satiety without adding calories to the body. And finally after several years of study, the food was finally realized.
Food that will trigger satiety due to be released during the chew-containing scent molecules that can send the current satiety and full signals to the brain.
"So, just by chewing, feeling of fullness was already arising," he said as quoted Ruijschop from HealthDay, Tuesday (22/12/2009).
In his study, found that the smell Ruijschop synthesis made in the laboratory was able to persuade a person's brain to stop eating.
Although proven to reduce hunger in some panelists, but hoping to do Ruijschop clinical studies on a larger scale.
Another expectation is that the scent triggers satiety that can be applied successfully made the producers of the food industry in order to suppress the growing obesity rate increasing in number day.
Sabtu, 19 Desember 2009
6 Worst Fast-Food Burgers and What You Should Eat Instead! part 2
Carl’s Jr. Six Dollar Burger
890 calories
54 g fat (20 g saturated, 2 g trans)
2,040 mg sodium
What’s scary about the basic Six Dollar Burger is that with the exception of the bunless version, this is the leanest of the Six Dollar Burgers. That’s not a compliment—the rest of the line is just trashed beyond repair with egregious piles of bacon, guacamole, and teriyaki sauce. When at Carl’s, choose a Big Hamburger instead. Sure it’s big, but it’s not so big that you’re going to have to spend the next 3 days recovering. In fact, kids’ burgers aside, this is the only hamburger offered that won’t cost you in excess of 500 calories.
Eat This Instead!
Big Hamburger
460 calories
17 g fat (8 g saturated, 0.5 g trans)
1,090 mg sodium
Worst “Original” Burger
Hardee’s Original Thickburger (1/3 lb)
910 calories
64 g fat (21 g saturated)
1,560 mg sodium
Shockingly, this is one of the least offensive of the Thickburgers. If you really need 1/3 pound of meat for lunch, make it the low-carb version and save yourself 490 calories. Or, choose a Double Cheeseburger, instead. It’s far from a model of sound nutrition, but the same could be said of Hardee’s itself. So if you want a burger with substance, you need to settle for the lesser of many evils.
Eat This Instead!
Double Cheeseburger
510 calories
26 g fat (5 g saturated)
1,120 mg sodium
Worst Fast-Food Cheeseburger in America
Burger King Triple Whopper Sandwich with Cheese and Mayo
1,250 calories
84 g fat (32 g saturated, 3.5 g trans)
1,600 mg sodium
This Triple Whopper is triple trouble. You could remove two patties and still be looking at more calories than you should tussle with in one sitting. And the fact that it’s got more trans fat than you should eat in a day only adds insult to injury. The problem with BK burgers is that not a single one comes without the heart-harming trans-fatty acids, despite their long-standing promise to (someday) make their menu trans-fat-free. Your best bet when dealing with the King is to choose a chicken sandwich instead.
Eat This Instead!
Tendergrill Chicken Sandwich with Mayo
490 calories
21 g fat (4 g saturated, 0 g trans)
1,220 mg sodium
6 Worst Fast-Food Burgers and What You Should Eat Instead!
A hamburger isn't, by itself, a terrible nutritional choice. Topped with some lettuce and tomato, ketchup, and mustard—and placed in a relatively small bun—a burger is a high-protein treat that shouldn't pack too much fat or too many calories. But just as country music went from skinny little Hank Williams playing honky-tonks to Garth Brooks touring stadiums—and just as baseball went from wiry Jackie Robinson stealing home to muscle-bound Barry Bonds stealing homers—so have our burgers evolved from lean and simple to very fat and complicated.
How hard has it become to decode the once-simple hamburger? Get a load of these. With Eat This, Not That! 2010 we've unearthed the biggest fast-food burger bombs in America, and offer reasonable and delicious alternatives.
Worst Cheeseburger with Everything
Wendy’s Double with Everything and Cheese
700 calories
40 g fat (17 g saturated, 2 g trans)
1,440 mg sodium
In the pantheon of fast-food burgers, this cannot compete with the atrocities wrought by the Double Whoppers and Six Dollar Burgers of the world. But there are too many burgers at Wendy’s to end up with this mistake. Take the Double Stack below—with small chili—for example. With 37 grams of protein and 6 grams of fiber, it might be the most satisfying $2 meal in America.
Bonus tip: Find out which Wendy’s burger meal made our list of the 39 Healthiest Foods in America.
Eat This Instead!
Double Stack with Small Chili
550 calories
24 g fat (10.5 g saturated, 1 g trans)
1,640 mg sodium
Worst Burger and Fries
In-N-Out Burger Hamburger and French Fries
790 calories
37 g fat (10 g saturated)
895 mg sodium
You’re heading into dangerous territory whenever you add fries to your order at In-N-Out. Sure, they’re trans-fat-free, but that won’t protect you from the 400 greasy, gut-bloating calories they carry. Instead, skip the fries and get serious about your burger. In-N-Out was offering up the low-carb treat long before other restaurants started making money off the Atkins craze. Take advantage of their prescience—and the 150-calorie savings—by simply tacking the phrase “protein style” onto your order.
Bonus tip: Another way to shed pounds quickly? Download Eat This, Not That! to your iPhone. It's like having your own personal nutritionist (and details on 30,000 foods) at your fingertips!
Eat This Instead!
Protein Style Double-Double with grilled onion, ketchup, and mustard
440 calories
30 g fat (16 g saturated)
1,080 mg sodium
Worst Plain Cheeseburger
Five Guys Cheeseburger (plain)
840 calories
55 g fat (22.5 g saturated)
1,050 mg sodium
Even if you get the regular (i.e., bi-pattied) cheeseburger naked, you’ll still be taking in more than 250 calories and 20 grams of fat extra over the seemingly decadent bacon and sauteed mushroom burger. That’s because what Five Guys calls a “Little Burger,” healthy people call a “normal burger.” Plus, if you limit yourself to a single beef patty, you can get away with a couple of indulgent toppings like cheese or bacon.
Eat This Instead!
Little Bacon Burger with Sauteed Mushrooms and A1 Steak Sauce
575 calories
33 g fat (14.5 g saturated)
920 mg sodium
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