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I'm Erica
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Hi, I am Erica Vautier. In this website I am
sharing my weight loss journey. You can also
check the following list on how to lose your
weight effectively
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The secret of people who lose weight and never
gain it back
It costs hunger, sweat and a change of habits,
but you can beat the rebound effect, the black
beast of those who want to lose the extra kilos
Rachel Frederickson, a girl of 24 years and one
meter sixty tall, lost 70.5 kilos in the
duration of a reality show. Frederickson entered
the contest for the American network NBC The
Biggest Loser with 118 kilos, and returned home
with 47.6. The
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transformation seemed too good to be true ... and
it was. What happened in the controversial
program, in which several people with striking
obesity competed to see who lost the most
weight, was just a typical mirage of diets. This
was documented by a group of endocrines who
followed the lives of 11 contestants during the 6
years after their televised weight loss. One of
the participants, who had started the program
with 195 kilos and had finished it with 86.6
kilos, gained 45 kilos in a few years after
returning to his normal life. The worst part was
that his metabolism, which had slowed down during
the weight loss process, was unable to burn more
than 800 calories a day. I had to go through a
lot of hunger in order not to continue gaining
weight ... The lesson of the study is evident it
is difficult, if not impossible, to maintain
weight after losing weight with a drastic and
fleeting lifestyle change. So it is worth not
resorting to lightning diets. But the truth is
that even if you take your time, it is difficult
to stay after dieting. Is there no hope for
those who want to lose the extra kilos? Yes,
there always is, but they face a very complex
process that hormones set in motion to regain
lost weight. "By reducing calories in the diet
increases the concentration of hormones such as
ghrelin, which is involved in increasing intake
(is produced in the stomach to alert the brain
that the body needs food), and there is a
reduction in concentrations of hormones such as
PYY, CCK, leptin and insulin. it also reduces
the basal energy expenditure (the calories
consumed at rest body), so that the body uses
less energy to maintain their biological
processes. the sum of the increase appetite and
reduced spending makes maintaining weight very
difficult in the long term ", explains the
endocrinologist and coordinator of the Obesity
area of the Spanish Society of Endocrinology and
Nutrition, Nuria Vilarrasa. But nothing is
impossible.
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Does following a low carb diet help?
Lately there has been a lot of talk about the
beneficial effects of the ketogenic diet so as
not to get fat - what is known as keto is
booming. This approach to weight control has
gained presence with the publication of a paper
from the Department of Nutrition at Harvard
University, led by the specialist in the
relationship between food and hormones David
Ludwig. According to the scientist, the type of
calories we eat is more important than their
number. For him, a low carbohydrate diet works to
maintain weight in the long term "because
reducing carbohydrates increases energy
expenditure". But the dietician-nutritionist and
coordinator of the group of specialization in
Clinical Nutrition and Dietetics of the Spanish
Academy of Nutrition and Dietetics, Néstor
Benítez, remembers that assessing whether it is
worth following this eating plan is something
that must be done individually, that it is not
for everyone. Benítez is not the only
dietitian-nutritionist who is cautious with this
way of maintaining the ideal weight in the long
term, many of them have doubts because there are
very rigorous studies that warn of the dangers of
not eating carbohydrates. Among the risks stand
out that it dispenses with vitamins, minerals and
fiber, and that in some cases it produces
constipation and halitosis, unequivocal symptoms
of a biological process known as ketosis. In
addition, it is not an easy diet to maintain over
time and can be quite aggressive, since it
usually includes fasting . It is added that the
weight decreases because the body uses the fat
reserves, which are finite and also fulfill
biological functions. For Benítez, the diet that
will prevent us from regaining the lost weight is
not included in any diet, the important thing is
to have learned to eat, to have developed healthy
lifestyle habits. Routines that we can follow
for life are needed and this, according to
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most experts, is achieved by following the
Mediterranean diet, a very varied type of diet
that, in addition to being easy to maintain in
the long term, according to this article
accelerates metabolism , which means that the
body burns up to 20 more calories a day. Of
course, if you want to lose weight, counting
calories may not be a good strategy. Beyond the
Mediterranean basin, it is interesting to know
the results of a prospective study by the United
States National Weight Control Registry (NWCR).
The report analyzes the lifestyle that patients
who had lost enough weight after a diet
maintained for 5 and a half years. The result
was that they all ate few calories and controlled
their portions, had little fat, more protein,
did not skip breakfast, exercised for an hour a
day, and weighed themselves regularly. The work
demonstrates how important it is not to leave
the scale, an instrument that helped the people
studied to check themselves periodically and
never cross the red line that they had previously
established. Be very careful with that 'one day
is one day' You have to be moderate, think
carefully when you are going to indulge in a
gastronomic whim. Maintaining the ideal weight
requires always being aware of calorie intake.
According to a study by the University of
Cambridge, in the United Kingdom, short periods
of accidental intake may be more than enough to
cause weight gain. In fact, there is evidence
that those extra kilos that accumulate because we
have relaxed during the summer holidays or at
Christmas remain during the rest of the
year. Another work, carried out by scientists
from the University of Copenhagen, in Denmark,
ensures that our body stabilizes approximately 12
months after following
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the maintenance protocol, after the diet (ghrelin
levels will decrease and those of
hunger-inhibiting hormones, as well as those
responsible for feelings of satiety). But the
endocrinologist Nuria Vilarrasa, although she
recognizes that the first stages after a
hypocaloric diet are the most difficult,
clarifies that the studies carried out in this
field have shown that the elevation of ghrelin
and changes in appetite-regulating hormones,
which they increase the feeling of hunger, they
are maintained for years after the dietary
intervention. Changes in lifestyle must be
sustained over a longer period, for more than the
year indicated by the Danish study, and must be
accompanied by a balanced diet and physical
exercise to increase energy expenditure and avoid
weight recovery. The secret is to take care of
yourself all your life, and that includes playing
sports. "A daily physical exercise accompanied
by a good diet will be key in maintaining weight.
If we want to maintain a good state of health,
we must incorporate it into our lives, just like
we brush our teeth," concludes Benítez. Some
habits are difficult to acquire, but there are
also many small gestures that one can make to eat
well without making sacrifices. The Low Down On
Diet Comparison Low carbs and high protein is the
way to lose weight, or so youll hear from one
diet guru, and he has the testimonials to back
it up. Low fat, lots of carbs and fresh fruits
and veggies, says another and hes got the back
up from satisfied users, too. A third swears
that you need to count the amount of sugar
another tells you the enemy is white flour if
you want to lose real weight and keep it off, who
do you listen to? Take a look at the brief
summaries below for a quick overview of the pros
and cons of each of the popular types of diet
plans. Low Carb-Hi Protein Diets
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Diets like the Atkins, the South Beach and the
Zone Diet all recommend restricted carbohydrates
and allow liberal amounts of protein, including
protein derived from animal sources. Generally,
they limit the overall amount of carbohydrates,
or teach you to differentiate between good and
bad carbohydrates. Bad carbohydrates, which
are forbidden, include white flour, white bread,
and white sugar. Pros The diets all encourage
learning healthy eating as part of losing weight.
Deriving most of your daily calories from high
fiber sources of carbs like leafy green
vegetables and grains is generally considered the
best diet for nutrition by the established
medical community. The popularity of the diets
makes it easy to find low- carb foods. Cons The
allowance of eating all the protein and fats you
like flies in the face of conventional medical
wisdom. A diet high in saturated fats could lead
to heart disease, diabetes, gout and other
chronic health conditions. Following the diets
cautions and advice to keep portions reasonable
should mitigate that concern, though. Weight
Loss Programs Jenny Craig, NutriSystem, Weight
Watchers, SlimFast and a number of other weight
loss programs rely heavily on pre-packaged diet
foods. They incorporate professional coaching,
social structure and reinforcement. Pros The
professional coaching and nutritional benefits
are a big plus, as are the reinforcement and
support aspect of the diets. Meals and
supplements are prepackaged in the right
proportions, and if you stick to the diets and
exercise as directed you will lose weight. Cons
The weekly fees and cost of meals can be
expensive. In addition, if you rely completely on
the packaged foods, you miss out on the
re-education of your eating habits, which is
important to maintaining any weight lost.
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The Real Mayo Clinic Diet This is not the diet
that has circulated for the past thirty or more
years and purported to have originated at the
Mayo Clinic! The true Mayo Clinics nutrition and
diet center recommends a healthy eating weight
loss plan based on limiting fats, proteins and
carbohydrates, counting calories and deriving
most of the daily nutrition from vegetables,
grains and fruit. Pros Theres no diet.
Instead, youre encouraged to take control of
your eating. Portion control and sensible
balance of nutrients are the cornerstones of a
weight loss plan that takes weight off
gradually, and helps you keep it off
permanently. Cons It may be difficult to stay
on the diet. Counting calories and portions can
be difficult if youre eating out or on the
run. There are many diets that promise to take
weight off quickly and painlessly, without
exercise or changing your eating habits. The
three major variations of diets above all will
result in 1-2 pounds of loss per week, which most
doctors believe is the optimum way to lose
weight for long lasting results. Close The
Gateway To Obesity Take Didrex Obesity is not
merely indulging into overeating and having a
bulky body. It is more like a gateway to severe
health diseases. Obese people should not be
ridiculed rather they should be taken care off.
Obesity is calculated according to the body mass
index (BMI) of a persons body. Dividing the
weight of a person in pounds by the square of
his height in meters we get the BMI calculated.
If an individuals BMI is 30 or above then he
falls under the category of an obese. Obese
people develop certain diseases such as high
cholesterol, hypertension, high
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blood pressure, diabetes, arthritis etc. Besides
having these health problems, they find it
difficult to adjust themselves in the society.
They develop stress and can even fall into
depression. Hence, obesity is such an alarming
condition that if ignore can lead to grave
consequences. Earlier, joining a fitness centre
was the only solution to reduce weight. But today
the scenario has changed. Medical science has
come up with various weight reducing drugs in
the market. Didrex can be an appropriate
medication for you if you want to reduce weight
in short span of time. Didrex is the brand name
for Benzphetamine. It falls under the category of
an anorectic drug. It is recognized as an
appetite suppressant that is used along with
proper diet, exercises and behavior therapy. It
decreases the appetite by stimulating the brain
and increasing the heart rate and blood
pressure. One pill of didrex should be taken
empty stomach daily with a full glass of water.
This medicine is usually taken for 8-12 weeks. Do
not take the medication more than as prescribed
by your doctor as it can be habit forming and can
make you physically or psychologically dependant
on it. Do not suddenly stop taking this medicine
without consulting your doctor, if you have been
taking it since long. The side-effects of didrex
are quite similar to those of any other weight
reducing drug. One may experience
breathlessness, irregular heart beat,
restlessness, anxiety, nervousness, severe
headache, blurred vision etc. Be cautious while
driving, operating machinery, or performing other
hazardous activities as didrex can cause
dizziness. If you are a pregnant lady, do not
take didrex because it can cause birth defects
in an unborn baby.
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Nursing mothers should consult their doctor
before consuming didrex. It can be harmful for
your child as it can pass into breast
milk. Didrex if taken during late hours can lead
to insomnia. Therefore, one must avoid taking it
late in the day. In case you miss a dose just
take it the moment you realize you have missed
it. Do not try to double it by taking two or
more doses at the same time. Didrex give you the
opportunity to reduce tremendous amount of weight
within a short span of time. Take the medicine
and realize the change in your personality. Diet
And Exercising For Weight Loss Obesity is now
being called an epidemic in the health community.
In fact, it will soon be the leading cause of
preventable death in the United States, even
ahead of cigarette smoking. Obesity leads to
type two diabetes, high blood pressure, heart
disease or stroke and even an increased risk of
cancer. With all of these health risks, as well
as the general improvement in the quality of
life that can occur, losing weight is one of the
best things that you can do for yourself. No
matter what we would like to believe, there
simply isnt a magic solution to losing weight.
The body will shed excess fat when it needs more
calories to function through the demands you
place on it in a given day than the amount of
calories that you feed it. Its that simple. So,
in order to lose weight, you need to decrease the
number of calories that you eat as well as
increase the amount that you burn. There is a
wide range of options to choose from when looking
for a weight loss program. All of them often
spend a lot of time explaining what to eat, in
what
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amounts and even at what times or in what
combinations. But few of them emphasize the
importance of exercise not just for losing
weight, but for your general health and well
being. Exercise is vital when trying to lose
weight for several reasons First, as you start
to eat less, your metabolism will slow down
somewhat. Exercising helps to elevate your
metabolism back to an efficient level.Second, as
mentioned, exercise burns more calories so that
you can lose weight faster and stay motivated in
your efforts.Third, exercise actually releases
endorphins, chemicals that keep your mood
elevated. Exercise doesnt have to mean spending
hours at the gym or straining through exhausting
workouts. In fact, in order for you to stick with
it on the long run, exercising should be
something that you enjoy. Start by increasing
your activity level in an overall way. Take the
stairs when you can. Park further from the mall
door when you go shopping. Go for a walk in the
park or through a neighborhood you love and
bring a dog or a friend along for company. Take
dance or martial arts lessons. Once you become
more active in general, youll find it easier and
more natural to move into regular exercise. Which
youll need to do eventually in order to get
regular, noticeable health benefits. You need to
raise your heart rate to a fat burning level and
keep it there for at least 20 minutes, 3 times or
more a week. However, if you dont want to go to
a gym, there are other options. Videos and DVDs
are now available in all kinds of exercise
types. That way you can change your routine
whenever you want so that you dont get bored
with what youre doing. Try a range of aerobics,
kickboxing, yoga, or pretty much any activity you
want right in the comfort of your own home. If
you have physical limitations that would keep you
off from exercising, you can still
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find a way to increase your activity level. Water
aerobics is a wonderful option for those who
have joint problems or limited mobility because
it relieves the pressure on your body that your
weight provides. But you still get the resistance
to challenge your muscles from the water. There
are even classes and videos available that let
you exercise in a seated position. Whatever
kind of exercise you choose, its important to
stay motivated and keep it fun. Try gathering a
group together to make it a social event. Or get
a pedometer, a device that tracks how far you
walk, and see how many miles you can walk a week.
Make a competition amongst your friends or
family members and treat the winner with
something special (not food related!). Make the
experience of exercising something that you look
forward to, and it will soon become a regular
part of your healthier lifestyle. Weight Loss
Tip 12 How Starving Your Body Can Make You Gain
Weight No, that title is not a typo. One of the
things that makes people not get the weight loss
results that they want is that they may
occassionally be starving their bodies. There
are two basic ways that this can happen. One is
for it to be done inadvertently like when you
just get busy and forget to eat. Another is when
you purpose deprive your body of food to try and
speed up your results. Regardless of how it
happens, either scenario in this case is equally
damaging.
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Although you will decrease the calories that you
take in which may lead to some short-term weight
loss, the kicker here is that you will be slowing
down your metabolism. What this means is that
after the starving is over, your body will hold
onto the next meal you eat for dear life,
expecting be be starved again. If you allow
starvation to become a habit, you will actually
be contributing to your own weight gain in the
future. Therefore, make sure that you are
keeping your meals no more than 4 hours apart. As
long as you do this, you will be supporting the
healthy metabolism that youll need to lose the
kind of weight that youve committed to. Are Your
Thoughts About Your Body Holding You Back From
Success When someone joins my personal coaching
program, one of the first things I ask them to
do is to describe exactly what their body is
going to look like once I help them reach their
goal weight. I ask them to do this in writing
not over the phone, and heres why Deeply
imbedded negative thoughts are what cause us to
have difficulties in any weight loss or health
enhancement program in fact, our past failures
can almost always be traced back to negative
thoughts that we didnt even realize we
had. Most of our negative thinking comes out
when we write things down on paper (or on the
computer).
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I challenge you to write out 10 brief
descriptions about how your body will look in 30
days if you were coached by someone like me
someone who knows exactly how to transform the
human body no matter what stage of the game
youre currently at. Go ahead, take a moment and
write out what your face would look like, what
your arms would look like, what your legs and
your butt would look like would your skin look
different, would your muscles be tighter, would
you be leaner detail everything, then come
right back. Did you do it? Make your list now
before reading any further I want you to walk
away with some profound knowledge of yourself
when youre done reading this article. OK, now
that you have your list, let me show you
something that you can use to judge whether or
not youve been causing yourself to fail in your
attempts to lose weight and keep it off. Here
are some examples of statements that a good
friend of mine used to have before he and I
began working together statements that were
literally holding him back from
success Face-more chiseled features, no double
chin, no doughy jowls or puffy cheeks, no bags
under the eyes. Other than improved facial
shape, I really have no complaints at all about
my face, hair, eyes, nose, ears.
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Neck-no double chin or wattle Chest-no
gynecomastia (womanly breasts), muscular instead.
Look, ma, I can see my ribcage and pectoral
muscles instead of a soft mattress of
flab. Arms-hard sinewy curves instead of soft
breadsticks. Seeing veins and muscles instead of
smooth fat. Abdomen-are there really abs hiding
in there? Theyve never made an appearance in 50
years! Itd be nice to have a tight waist not
uncomfortably sliced by too-tight
underwear. Legs-less of a conical shape, more
elongated and solid. Although my calves have
always been rather large and firm-my best body
part, next to my brain. Buttocks-less sag, more
form Back-could be a lot less hairy, would be
nice to see a V shape instead of a truncated
pyramid. Can you see why he might have had a few
troubles in the past reaching his goal? But Ill
let you in on a little secret this guy is in
great shape now and enjoying life more than
ever, and hes a pleasure to speak with each week
in our coaching calls. Now heres a list from a
woman who recently completed one of my coaching
programs this list was written out after our
first session together.
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Eliminate Negative Thoughts And Lose Weight
You think thousands of thoughts each day. You
talk to yourself more than anyone else. You are
your most trusted advisor and confidant. Many of
the conversations that you have with yourself
you would never share with anyone else because to
do so would expose the real you. The you that
is filled with self doubt, worries, sadness,
guilt, hurts and disappointments. But this is
not the real you at all. This is the you that
your ego and belief systems have constructed.
These negative beliefs have been constructed by
you, and accepted by you as truth. The sad thing
is that nothing can be further from the
truth. Where did these false ideas about you
originate? They mostly came from others
parents, teachers, co-workers, and friends. They
might have planted the seed by saying something
like she is fat and you have cultivated those
comments to the point that they have become your
truth. You are allowing your entire life to be
controlled by some obscure comments made years
ago. Nobody has the right or power to dictate who
you are. Only you know who you truly are and
whats in your heart. When you were born you
entered this world without the burdens of you
current negative belief system. You entered this
world as a beautiful bundle of joy filled with
unlimited potential and possibilities. Im here
to tell you that you have not changed. You are
still and will always be a beautiful bundle of
joy with unlimited potential and possibilities.
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• The only difference is what you give your
  attention to. Let me ask you a question. If you
  stopped all the negative talk that you currently
  have with yourself such as
• Im too fat
• Why would anyone want to love me
• I will never be thin
• I always fail
• And the list can go on and on How would you feel
  ? Do you think that you would feel emotionally
  lighter ? Do you think that you would feel
  happier ? Do you think that you would feel more
  confident ?
• Now how do you think your life would change if
  you were to go one step further and modify your
  self talk by only speaking positively about
  yourself. If you take some time and focus on
  what you like about yourself and focus on only
  that your emotional state will become positive
  to the point that you will be able to accomplish
  anything.
• Once you begin looking for the positive things
  within you, you will be surprised to realize
  your magnificence has always been there just
  below the surface. You have never been anything
  other then that shining bundle of joy that
  entered the world years ago. Its easy to
  uncover positive aspects of yourself by asking
  some questions.
• What am I good at?
• Who has benefited by me being in the world?

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• Who am I, what is in my heart that only I know?
• What do I like about my body?
• Your goal is to feel good now. How do you feel
  now? If you only observe what you feel is
  positive about you, you will feel good, you will
  be happy. Decide right here and right now how
  you want to feel. Decide that you will always
  look for the good within you and appreciate that
  goodness.
• So what does all of this have to do with losing
  weight? Everything!!! Your emotional state is
  the control valve that determines what you draw
  into your experience. How you talk to yourself
  creates your beliefs and programs your
  subconscious. So you need to ask yourself do you
  want your beliefs and subconscious programming to
  be based on false negative thinking. Or do you
  want your beliefs to be based on the truth, that
  you are and always have been a perfect being.
• Begin today to love and nurture yourself. Allow
  the joy, playfulness and enthusiasm that you
  naturally had as a child begin to flow into your
  everyday experiences. Allow yourself to
  celebrate each and every success no matter how
  small. Love and appreciate yourself every
  opportunity you have. Do this everyday and watch
  your weight begin to dissolve just as your old
  negative beliefs about yourself begin to
  dissolve.
• Burning Fat Vs Burning Calories
• To lose weight and get in shape you must have a
  good diet and exercise regularly to burn fat.
  The first thing you must understand about
  exercise is that just because you are burning
  calories does not mean you are burning fat. Your
  main focus when you exercise should be losing
  body fat, and you cant lose body fat just from
  burning

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calories. When we exercise, our bodies will start
burning calories, but the calories that are
burned are the calories from carbohydrates in our
system. In order to burn calories from your
stored fat, your body requires the presence of
oxygen. There is a certain amount of oxygen that
your body needs in order to start burning fat and
the only way for you to measure the amount
needed for your own body is to keep up with your
target heart rate during exercise. Please
understand that if you continue to only
burn calories from carbohydrates, you will lose
mostly water weight which leads to a decrease
in your metabolism. Also, think of the calories
that are burned from carbohydrates as your
energy calories. If you lose too much energy
calories then your muscles will not receive
enough energy to increase your metabolism which
indirectly burn fat. Therefore you must increase
your calorie intake when you are on an exercise
program to replace your burned energy
calories. Burning Fat Calories during
exercise During aerobic exercise, your body goes
through several stages before it reaches the
point where you are burning fat. You will hear
people say that you are only burning sugar
(carbohydrates) not fat during the first 10
minutes of exercise. This is true to a certain
extent. I say this because you will continue to
burn sugar past the 10 minute mark if you are
not working out hard enough for your body to want
more oxygen or you are working out too hard and
you cant supply your body with enough oxygen for
fat burning. When you exercise you must move at
a steady pace (not too fast, not too slow) so
your body will utilize your stored fat (not
carbohydrates or sugar) as its energy source.
Also remember that just because you reached the
fat burning stage does not mean you will stay
there. Staying at the fat burning stage once
again depends on if you are moving at a pace
that is right for your body. Make sure that you
are within your target heart rate range.
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Burning Fat Calories at rest The only way for
you to continue to burn fat calories hours after
you have finished working out is through the
anaerobic exercise of weight training. Weight
training is the key to burning fat at rest.
Weight training is an anaerobic activity that
will cause you to burn more calories than
aerobic exercise. The calories that you are
burning during weight training exercises are
mostly calories from carbohydrates (meaning you
must eat even more calories per day for energy)
but the calories you burn at rest are mostly
calories from fat. The reason you are burning fat
at rest is because weight training increases
your metabolism which uses your stored fat as
energy. To make your body the ultimate fat
burning machine you must do aerobic (cardio) and
anaerobic (weight training) exercises. Abdominal
Weight Loss Yoga Can Help You Lose The
Gut Whenever anyone says or gestures that they
want to lose weight, most of the time, they
point to their guts saying I wanna lose all
this! Obviously, abdominal weight loss is a goal
for many people. However, what most people might
not be aware of is that-of all exercises-Yoga
actually can help immensely for weight loss in
the abdominal region. There are specific poses,
that target excess weight in the abdomen and
coupled with a customized diet, those seeking
abdominal weight loss would find success in using
these yoga exercises. Lets go over them, shall
we?
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• Abdominal Weight Loss Yoga Poses to Use.
• The Sun Salutations These are a combination of
  poses that serve as a warm up- routine for a
  Yoga session or class. They are very similar to
  the popular calisthenics exercise known as
  burpees. However, they differ in that they have a
  spiritual significance included as a result of
  executing them. Due to the forward and backward
  bending motions involved, after performing a few
  to several rounds on a daily basis, you are
  bound to notice a marked loss of weight in you
  abdominal area and the added bonus of muscular
  tone.
• The Bow Pose This simple pose involves laying
  flat on your belly and grabbing your ankles with
  both arms while simultaneously lifting your head
  up high. When performed correctly, you should be
  resting on your abdomen. Needless to say, it is a
  pose commonly recommended for weight loss and
  the prevention and correction of chronic
  constipation.
• The Peacock Pose This is slightly more
  challenging. The objective is to balance your
  abdomen on your conjoined elbows while
  simultaneously raising your legs and head of the
  floor. Naturally, merely attempting it speeds up
  abdominal weight loss and detoxification of the
  visceral organs and the preparatory stage could
  suffice as the actual execution of the pose till
  the mastery of it is achieved.
• The Abdominal Lift This is not a pose, per-se
  but is a specific exercise that involves you
  exhaling your breath and pulling the diaphragm in
  while holding the breath out. This is a specific
  abdominal exercise for weight loss, spiritual
  rejuvenation and detoxification.
• Now friends, there are other poses such as the
  shoulder-stand, the forward-bending

23
pose, the spinal twist and the wheel pose that
also target increase in muscular tone and weight
loss in the abdominal regions, however from
practice the 4 above will perhaps be the most
effective. Do note though that if you are female
and pregnant or in your menstrual period, some
of these poses might not be the best to
execute. Moreover, since these poses-besides
helping with abdominal weight loss-aid
tremendously with detoxifying, it is advised that
one eats a proper and healthy diet to augment
the actions of these poses. Other fantastic
exercises for abdominal weight loss include your
intense Aerobics, the use of the ab-wheel, basic
sit-ups, windmills etc. So empower yourself with
these tips and information to achieve your goal
for weight loss. Lose that gut starting today. 7
Tips To Get Calories Out Of Restaurant Food When
I eat out I want it to be special, consequently I
dont eat out often. You may have seen the advice
on how to shave calories at restaurants but
really, are you wanting to pay high restaurant
prices for undressed salads and plain steamed
vegetables? If not, how then can you solve the
dilemma of too many calories when you eat
out? Here are seven tips for getting the
calories out of restaurant meals while still
ordering your favorites.
24

• Say NO to super sizing. The size you ordered is
  already too big. Stop super sizing and youll
  save money. Better still, order one dinner and
  ask for an extra plate. Many restaurants will do
  this for a dollar or two, and its well worth it.
  Then share the meal with your friend and you
  split the cost straight down the middle. Another
  option is to order from the so called
  appetizer menu. Two people could order three
  entrees, one dessert and split the whole thing
  and its still a ton of food!
• Skip the bread and rolls. Many family restaurants
  still serve a bread basket with your meal.
  Unless its a fresh baked loaf or some really
  special bread, just skip it. You dont need to
  fill up on ordinary bread when youre paying good
  money for a meal. Just ask for it to be taken
  away if you cant resist, but frankly, youre an
  adult, you can resist, if you want to. You can
  simply choose not to put a roll on your plate.
  Try it, just once and see if you dont walk out
  of that restaurant feeling strangely powerful.
• If you cant skip the rolls, at least skip the
  butter. Thats right. Eat it plain. Whole grain
  bread is delicious all by itself.
• Stop Ordering Drinks. Soft drinks are a huge cash
  cow for restaurants. For pennies they sell you a
  squirt of syrup and carbonated water and act like
  theyre doing you a big favor by only charging
  you 1.29 for a giant 64 ounce soda. Start saving
  those dollars. Especially if youre ordering to
  go skip the drink. If youre eating it there,
  ask for water, or at least switch to diet drinks.
  Never drink fat pop.
• Slow Down You Eat Too Fast! Whats the rush? Take
  your time, savor the moment, enjoy the flavors.
  A big part of getting in touch with your hunger
  signals and learning to eat what really will
  satisfy is learning to recognize the subtle signs
  of hunger. You wont know when youre
  approaching satisfaction if youve gobbled
  everything down in five minutes. Take a bite then
  notice how many times do you

25

• chew before you start wanting to swallow? Once,
  twice? Make an effort to chew your food and your
  body will be much happier. A very large part of
  digestion begins in your mouth, not to mention
  youll get much more pleasure if you let the food
  linger.
• Trim Visible Fat and Skin. I know, you really
  love the skinof course you do, it tastes good,
  it should, its pure fat. Do you want to get
  leaner, or do you want to eat fat? You choose. I
  never eat chicken skin and never eat the visible
  fat hanging off a steak, good taste or no. You
  have to decide what you want more, the seconds
  worth
• of pleasure of a yummy taste, or a lifetime of
  carrying around an extra 40 lbs? I know this is
  counter to the low carb crowds belief that fat
  is good, carbs are evil, but Ive maintained an
  80 pound weight loss for 18 years without dieting
  and I dont eat visible fat or skin. Enough
  said.
• Ask for a Doggie Bag at the Beginning of Meal.
  When the food is served, immediately portion off
  some to take home for tomorrow. Most restaurants
  in the US serve way too much. There is no law
  you have to eat it all. Do this frequently and
  soon youll find youre getting an extra lunch
  out of that meal.
• Get a copy of Restaurant Confidential by Michael
  F. Jacobson and Jayne Hurley, and start checking
  out how many calories youre really eating. If
  you eat out
• frequently and you carry extra weight, then
  thats probably the problem right there.
• This little book can help you realize why it
  seems you dont eat that much yet you
• cant lose any weight. Hardees recently
  introduced a new burger that clocks in at just
  under 1200 calories all by itself! Now thats
  frightening.
• If you really want to get a handle on your weight
  problem, look first to where you eat, second at
  what you eat, and third how much you eat. Where,
  What and How Much?

26
Easy To Follow Weight Loss Tips
Achieving weight loss is not that easy. It needs
a good strategy, planning and motivation to lose
weight. Some of the weight loss tips, which can
be followed at ease, are listed here to stay
healthy as well as to stay fit with a perfect
body figure.
Try these steps choosing one tip at a time, and
see how easily you can take some of the calories
out of restaurant food.
Eating the right way helps achieving weight loss
goals. Taking meals in smaller amounts,
frequently helps in being energetic all the day
and prevents from eating more. Eating out is
often associated with obesity as when dining
outside, most of the people dont check what
they eat. Hence, to achieve weight loss, it is
better to avoid dining outside. Break fast
should not be skipped as it has been found out
that, people who do not skip their break fast
are very successful in losing weight. If break
fast is skipped the bodily metabolism slows down
and when food is taken during lunch, it results
in increased insulin levels and in turn weight
gain. It is good to stay away from beverages
rich in fat and sugar as they will increase the
insulin levels in the blood, while caffeine
content can lead to dehydration. Diet strategy
can be planned in such a way that, without having
to cut the favorite foods, they can be consumed
in smaller portions along with healthy fresh
vegetables or fruits to get a filled up feeling.
By this way, the nutritional value of the food
consumed is increased and fat rich foods are
minimized.
27
Increased consumption of protein helps in burning
the calories and avoids the storage of fat in
the body. Protein supplements also help in
building and preserving lean muscles. Water
plays an important role in weight loss as water
hydrates the organs and the body. It suppresses
hunger pangs, and can be taken in more amounts to
get a filled up feeling. Plan how you want your
diet plan to be, adhere to it strictly and it is
advised to keep a log for noting down what you
eat and the amounts you eat with the weight
measurement every week to analyze if you are
progressing or not. Stay motivated while going
through weight loss measures to attain
success. If weight is lost the healthy way, it
benefits the person with a lower blood pressure,
being able to be energetic in spite of controlled
intake, healthy heart and organs, better body
figure, less stress made on the bones, joints and
muscles, and the most important of all stress
free. Downsize Your Waistline With Adipex You
might be gaining weight in a very unhealthy or
unhygienic manner. But if you are thinking of
loosing weight, loose it in a healthy manner. No
doubt, eating disorders are found to be the main
cause for weight gain. But it not necessary that
you have to keep away from those foods you likes
most. Eat the foods you love but change the
habits that cause overweight by following a
personalised diet plan. Personalize diet plan
includes a balanced low calorie diet with a bit
of jogging or exercises and also in some cases a
proper medicine is also added. Taking about a
diet medicine, dietician proved that a proper
medicine can be a very effective step for
overcoming problems related to overweight. They
can be very
28
effective if added to your diet plan under a
doctors prescription. One such medicine that
can really create a difference is Adipex. It is a
diet pill that belongs to the most popular brand
name Phentermine. Adipex is an appetite
suppressant that is commonly used in conjunction
with a low calorie diet and exercise for weight
loss. Dieticians across the world prescribe
Adipex diet pills for a short term treatment of
obesity. It actually decreases appetite by
affecting levels of the brain neurotransmitters
catecholamine and serotonin brain chemicals that
affect mood and appetite. This medicine is best
taken in an empty stomach or about 30 mins before
breakfast. If taken as prescribed one can see
the results within 8-12 weeks of its usage.
Sleepiness, dry mouth stomach upset or
constipation may occur in the first few days as
the body adjust to the medicine. Alcohol can
increase more unwanted side effects, so better
discard it during the course. Though Adipex is
an effective form of therapy for treating
significant obesity, it is always a better
option to consult a doctor before its usage. For,
the magnitude of your weight loss depends on the
amount of dose intake along with your caloric
restriction and your graded exercise schedule
and its only your doctor who can judge
it. Permanent Weight Loss Solutions There are
many people who attempting to lose weight, some
will succeed and others will fail, however the
biggest battle for people who are able to reduce
their weight, is often to keep to their ideal
weight. Many people will find that they have soon
returned to the weight that they were before
they went on their diet or even that they are
actually fatter. This can of course be very
depressive and can result in them losing a lot
of their self-esteem. What is needed is for a
permanent solution to their weight problems.
29
There are some obvious routes to take in the
battle to lose weight. They would include
increasing the amount in which we exercise and
reducing the amount we eat. It is this eating
issue that can be the hardest to control and to
reduce as our temptations often get the better
of us. In my opinion what we need to do is to
make our house a fat free zone. If we become
hungry and start looking through the cupboards
and notice for example a packet of crisps, it
can often be very difficult not to eat them. Our
desire for instant food can become too great and
our inner demons try and convince us that one
packet will not hurt. If that packet of crisps
had not been in the cupboard we would have not
been put into that position of temptation and
would of course not have been able to eat
them. A number of years ago, when I went about
losing my own excess weight, I decided to remove
all of the foods from all of the cupboards which
I was aware that I needed to stop eating. I also
removed certain drinks such as alcoholic drinks
which were also something which contributed to
my weight problems. I put into the dustbin all of
the takeaway menus that I had and basically
attempted to make it as hard as possible for me
to eat or drink anything that I shouldnt have
been. When out and about I had to be determined
to keep to my diet and to not be tempted to buy
any of these items from the shops etc. This was
not easy to do as I am somebody who loves all of
these fatty type foods. In my weekly food shop I
bought far more fruit and vegetables and was
surprised at how quickly my taste buds started
to change. I soon looked forward to eating an
apple as an example and the weight slowly but
surely started to reduce.
30
Body Mass Index Bmi Are You At A Healthy Weight
After a number of months I reached a weight that
I was happy with. My wife stated that I was now
able to start eating items such as dry roasted
peanuts, this was a particular favourite of
mine. This was possibly true but could easily
result in a return to my old bad habits and of
course weight problems. I decided to stick with
the fruit and my cupboards are still free of
those foods which I love to eat but which are not
good for my weight.
The body mass index, or BMI, helps clarify an
important distinction between being overweight
or being obese. If you weigh too much, youre
obviously overweight. But if you have a very
high proportion of body fat, youre obese. Based
on your body mass index, your doctor or other
health professional will classify your weight as
healthy, overweight, or obese. According to the
National Heart, Lung and Blood Institute (NHLBI),
the BMI describes body weight relative to height
and is correlated with total body fat content in
most adults. In almost all cases, this means
that the BMI will accurately reflect your weight
and proportion of body fat as a function of your
height and weight when categorizing you as
healthy, overweight or obese. Calculating your
approximate body mass index is relatively
straightforward, although youll probably need a
calculator just to save time. To get your BMI,
multiply your weight in pounds by 703. Next,
divide that result by your height in inches. Then
divide that result by your height in inches one
more time. As an example, lets say you weigh
180 pounds and are 5 feet 10 inches tall.
31
Multiply 180 by 703 to get 126,540. Next, divide
this by 70 (70 inches is the same as 5' 10?) to
get 1807.7. Now, divide 1807.7 by 70 one more
time. The result 25.8 is your approximate BMI
or body mass index. If you dont have a
calculator handy, you can get the same result
using the free interactive BMI calculator. If
the above example sounds you, you might be
surprised to learn that youre ever so slightly
heavier than your doctor might like. A BMI from
18.5 up to 25 is considered healthy, from 25 up
to 30 is classified as overweight, and 30 or
higher is obese. Generally, says the NHLBI, the
higher a persons BMI, the greater the risk for
health problems. In addition to causing your BMI
to skyrocket, excess body fat is a well
recognized health risk. Men and women with waist
lines in excess of 40 and 35 inches,
respectively, are much more at risk for health
problems like Type 2 diabetes, high blood
pressure and high cholesterol. Like every rule
of thumb, this one also has it exception. Body
builders, for example, often have a body mass
index above 25 and sometimes even above 30. In
this case, however, the higher BMI reflects the
fact that body builders have more muscle mass
without having more fat. Finally, theres still
only one sure way to lower your BMI if youre
overweight or obese Eat less and exercise more.
Your body will burn more calories than you eat
and your body mass index will go down over
time. How To Lose Weight With Zone Diet As one of
the newer diets on the market, the Zone Diet is
rapidly taking hold as one of the best and most
popular. Like many on the market, the Zone Diet
is the result of many years of intense study
into the way the human body uses the food sources
it is given. Through this research, the folks at
Zone Diet have managed to find a way to
32
make your body use the food to its fullest
advantage and make you lose weight. The Zone
Diet is gaining wide spread acceptance as a true
form of weight loss and anything but a fad
diet. Dr. Sears is the man responsible for the
Zone Diet and all of its inner workings. For
years he has studied the effects that certain
foods have on the bodies fat burning potential.
With this research he has found the formula of
foods and drinks that actually spur the body
into over drive and help it to burn off the
unnecessary fat and make you lose weight. The
Zone Diet is nothing like the other starvation
diets that have come down the pike. In most
cases you do not have to give up the foods that
you love, but simply make adjustments in the
daily regimen. This all speaks to the unique way
that the Zone Diet works. Instead of cutting out
the meals the Zone Diet adds two additional meals
to the daily routine. The Zone Diet works to
stabilize and increase the insulin output of the
body. With this insulin the body can more
readily burn the fat to make certain that you are
losing weight. This diet does not work in
miracles or days even. There is a standard amount
of time that you will need to work to make sure
that you have maintained the proper procedures
in the diet. This will help to build the bodies
natural defenses against weight gain. With this
manner you will be training your body to accept
and decline certain foods in order to keep the
weight that you lose off. The Zone Diet is being
actively referred to as the diet of the stars.
Many of those in Hollywood and surrounding areas
have found that the Zone Diet is vastly superior
to the other diets currently on the market and
therefore increasing its popularity to new
levels.
33
Weight Loss Supplements Buying Tips
American spends 50 billion every year on weight
loss programs and diet pills. Unfortunately, 22
of this goes to fake weight loss products.

• More and more people are facing the problem of
  obesity and a lot of them are resorting to
  weight loss supplements. While some people have
  benefited from these supplements, there are
  still a lot of people who are clueless on what
  type to buy. In the end, they are left
  frustrated without loosing a single pound.
• Worry no more! Here are some proven tips to help
  out weight losers wannabes when buying diet
  pills in the market
• Before buying diet supplement, consult a doctor.
  There are weight loss supplements that are
  available only by prescription. Do not forget to
  tell the doctor about allergies to certain
  medication and health history.
• For over the counter supplements, decide what
  kind to buy. There are numerous types available
  in the market today. Some are appetite
  suppressants while some help the body to absorb
  fat. Also, do not forget to check the ingredients
  and carefully read the labels to avoid serious
  side effects like high blood and heart valve
  lesions. Also, make sure it will not react
  negatively on any other medications that are
  currently being taken. It would also help to
  have it checked by the doctor before taking it.
• Keep in mind that all weigh loss supplements,
  even those that are prescribed by doctors, carry
  risks. It is for this reason that all
  instructions must be followed carefully and
  religiously. Stop taking the supplements if
  unusual symptoms are being noticed.
• Choose diet pills that are approved by the Food
  and Drug Administration agency of

34

• FDA. These products are monitored and carry
  minimum risks.
• Beware of over the counter diet pills that
  contain Ma Huang. This is a strong stimulant
  that has been associated with death especially
  among professional athletes.
• When purchasing online, make sure that all the
  weight loss supplements are sealed. Do not
  accept bottles that were tampered with.
• Remember that dietary products that promise quick
  weight loss usually do not have the approval of
  FDA. Most of these products have severe side
  effects that lead to drastic weight loss.
• Research the internet for diet pills that are
  proven to have side effects. For example, a
  Brazilian diet pill was recently sold in USA that
  contains drugs and chemicals like
  antidepressants, tranquilizers, and amphetamines.
  This pill was advertised as all natural but was
  proven dangerous to health.
• Never buy Ephedra based supplements they are
  deeply associated with strokes and death.
• Look for supplements that contain essential
  nutrients like Omega fatty acids, B12, calcium,
  and liver oils which are very important
  especially to women.
• Buy products that are endorsed or recommended by
  health professionals or body builders.
• Do not depend on weight loss supplement alone.
  Eat healthy and exercise. Try working out in the
  gym for at least 3 times a week and get
  incredible results!

35
Is Fructose The Cause Of Obesity
Weight loss supplements have been in the market
for sometime now but their effects in the long
run has not yet proven. People who are serious
about losing weight must aid supplements with
exercise and well balanced diet. This is the most
effective way in shedding pounds the healthy way.
The Glycemic Index offers an interesting, and
scientifically valid, way of assessing the types
of carbohydrates we eat. It measures and rates
the way these carbohydrates enter the
bloodstream. And in doing so offers a way of
approaching a meal so that it may be both
nutritionally valid, and keep hunger pangs at
bay. This of course is one way of preventing
overeating. And its a great way for parents to
try and curb their childrens desire to eat
unhealthy food between meals. The Glycemic Index
rates carbohydrates as having either a high, low
or medium glycemic index. And the idea is to eat
more foods that have either a low or medium
glycemic index, and less with a high one. Low
glycemic index foods enter the bloodstream more
slowly, and so dont raise blood sugar levels
like high glycemic index foods. So, what is a
carbohydrate? All sugars, or foods that are
broken down into sugar, are carbohydrates. This
includes regular sugar, glucose (often used in
sports drinks), fructose, (in fruit), lactose,
(found in milk and similar products like
yoghurt), maltose, (found in malt which is often
used to flavor cereals), all types of starches,
from potatoes to noodles and pasta, and legumes,
such as lentils and peas (though these also
contain some protein). Fruit is considered to
have a low GI (not fruit juice though).
Interestingly though, recent research has found
what they believe is a link between fructose and
obesity.
36
However, the type of fructose studied was in corn
syrup, which is a refined and concentrated form
of fructose. It also doesnt have the beneficial
fiber, antioxidants and other phytochemicals that
fruit does. This was also preliminary research
done in an animal model, so it may not be valid
for humans. Researchers from the University of
Florida found that fructose may make people
believe they are hungrier than they should be.
And when these researchers interrupted the way
fructose was metabolized, the rats they were
working with did not put on weight, even though
they still ate fructose. This is not the first
research that has suggested fructose may be
linked to a propensity to put on weight, more so
than other types of food. A study at the
University of Cincinnati found that eating
fructose (high fructose corn syrup), led to
greater fat storage. They say that the body
processes fructose differently to other types of
sugars, though again, it is not clear if this is
mitigated by perhaps the lower concentration of
fructose in fruit as compared to the corn syrup
used in the study. The research from the
University of Florida found that there were
higher levels of uric acid in the bloodstream
after eating or drinking fructose. This spike in
uric acid affects insulin, by blocking it.
Insulin regulates the way our cells store and use
fat. If uric acid levels are elevated a lot,
then symptoms of metabolic syndrome can develop.
These symptoms include high blood pressure, high
cholesterol levels, as well as gaining a lot of
weight. What is of possible concern to people is
that fructose is used in a lot of soda drinks,
so if you drink a lot of soda it is going to be
quite easy to frequently spike uric acid levels
in the blood. Metabolic syndrome is also a
precursor of type 2 diabetes. Signs of
metabolic syndrome include fat on the abdomen,
such that the waist appears as big as the hips
or larger. There tend to be lower amounts of the
good type of
37
cholesterol in the blood, and high levels of
triglycerides which make the blood sticky.
Metabolic syndrome is associated with the way the
body responds to insulin, so that there are
higher levels of glucose in the blood. All of
these things can be tested by doctors. Real
Weight Loss Solutions Much of the weight loss
industry likes to focus on overweight Americans.
Thats where the money is for them. But the
truth is, much of the world is overweight,
too. Studies showed that in 2000, 45 of adults
all over the world were overweight. Overweight
people are more likely to have chronic health
problems such as diabetes, high blood pressure,
and knee arthritis. Overweight people also die at
younger ages than persons of normal
weight. Many overweight people want to lose
weight to improve their health and their
appearance. Because so many people want to loose
weight and doing it is difficult there are many
commercial weight loss programs on the market.
Many are expensive, capitalizing on the huge
demand. Of those programs many are
ineffective. Each year millions of Americans and
Europeans enroll in commercial and self-help
weight loss programs. Health care providers and
their obese patients know little about these
programs because of the absence of systematic
reviews. Unfortunately, many patients and their
doctors know little about the effectiveness and
safety of these programs, either. Few
high-quality studies have assessed weight loss
programs. Many of the existing studies present
the best-case scenario because they do not
account for people who drop out of the program.
he evidence to support the effectiveness of major
commercial weight loss programs is limited.
Patients considering the use of commercial weight
38
loss programs should realize that these programs
have not been carefully studied. So, do weight
loss programs really work? Some do in the short
term but long term results are doubtful. The
real effective way to lose weight is jsut what we
all want to ignore behavioral change
done diligently over time. Changing behavior
over time and engaging in a regular exercise
routine is what will take excess weight off and
keep it off. There is no magic potion, pill or
program. Change behavior from what you eat to how
you eat it, how much you eat and when is the key
to long term, sucessful wight loss. It comes
down to more calories used each day, called
burning calories, than taking in, called
eating. If you are fighting obesity
haphazardly, start to change your behavior TODAY.
Use a smart yet systematic approach to behavior
modification. It will take time but the long
term benefits and permanent weigh