The 4 Tools We Need To Lose Weight

By: Lynn VanDyke

Ask most people what their New Year's Resolutions were and you'll likely find the answer - lose weight. With so many of us wanting to shed the pounds, why is the obesity pandemic reaching new heights?

Weight loss tends to conjure up images of near starvation and tons of cardio. Most of us do not even start on our New Year's Resolution simply because the thought of it stops us dead in our tracks.

What if we had some tools for weight loss? 4 simple ideas that are practically guaranteed to shed fat, drop the weight, and slim us down? That would be a major first step towards a weight loss program.

Tool 1 - Strength Training
We have to recognize this as a viable fat-loss method. Every pound of muscle burns 35-50 calories per day. Adding lean muscle mass is the best way to jump start and sustain fat reduction.

Tool 2 - Cardio
Cardio is good, but it's not the only tool we should use. Cardio should be done as a partner to the other ideas. Anything that gets your heart pumping will do: walking, jogging, running, dancing, swimming, biking, or house cleaning.

Tool 3 - Nutrition
Nutrition is often the hardest part of the weight loss process. We simply forgot how to eat well in our culture. We need to eat protein, carbs, and fat to sustain our way of life. Cut one of the three out and imbalances will occur.

Tool 4 - Rest
Rest is not a luxury. It is a necessity. We should eat well every day and we should workout 5-6 times per week. The leftover 1-2 days are meant for rest. Our muscles need time to rebuild and repair themselves.

Using strength training, cardio, nutrition and rest to our advantage will result in fat loss. There is no magic bullet. Just simple and effective tools to create the body we want. Make a promise to yourself right now. Try using the above tools consistently and to the best of your ability for 4 weeks. You'll look great and feel amazing.

Author Bio
Lynn VanDyke is the proud owner of www.strength-training-woman.com. She is a personal fitness professional, yoga instructor and nutritionist. Her site is quickly becoming the authority for all things strength training.

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HIIT Home Workout for beginners

Food Addiction Can Lead to Death

By: Paul Wilson

Food has been described as ambrosia and the elixir if life. For some, eating is a biological necessity for others it is a passion that can turn into an obsession. Experts define food addiction to be a disorder where the addict is preoccupied with food, the availability of food, and the pleasure of eating. There are three recognized addictions:

• Overeating, where the addict has no control over the amount or the number of times he eats. The person has no concept of being overweight or the servings a person must eat normally. Being an overeater, the addict will indulge in uncontrolled eating binges. Being obese, the addict will be prone to hypertension, diabetes, heart diseases, arthritis, and cancer.

• Bulimisa Nervosa, where the addict binges and then tries to maintain weight by vomiting, using laxatives, excessive exercise, or even fasting. Such addicts will develop dental problems like thinning of enamel, excessive number of cavities, swollen salivary glands, fluid and electrolyte disturbances, as well as calluses and scars.

• Anorexia Nervosa, where the addict fears weight gain and so starves himself. Obsessed with weight gain and body shape anorexics will exhibit obsessive behaviors in maintaining themselves. In the process, they develop problems like disruption of menstrual cycle, emancipation, hair loss, unhealthy skin pallor, and a lack or fluids.

The most common health problems are obesity, alcoholism, diabetes, bulimia, food allergies, and food intolerance.

The signs that you are addicted to food are:

• Uncontrolled cravings for particular foods. Some are addicted to sweets, others to soft drinks, yet others to coffee.
• Continuous or frequent eating. No fixed meal times an addict will eat throughout the day.
• Sharpened hunger on consumption of specific foods.
• Anxiety attacks, feelings of nervousness, low sugar, a headache, stomach gripes and grumbles.
• Withdrawal symptoms.
• Fatigue.
• Extreme irritations.
• Intolerance to foods.
• Feelings of guilt at having eaten.

The very cornerstones to curing the addiction are to:

• Identify and avoid what are known to be trigger foods or drinks.
• Put into practice a diet that is nutrient rich, healthy, and helps maintain or loose weight.
• Make lifestyle changes. Adopt a healthier lifestyle and include plenty of fresh air as well as exercise.
• Focus on personal and spiritual development. Seek inner peace, calm, and joy. Practice meditation and deep breathing.
• Plan to have activity filled days to distract the mind from food.

Even if you have a niggling doubt that you may be a food addict you must seek help. Nip the problem in the bud before it grows into something unmanageable and serious. You must consult a nutritionist, doctor, psychologist, or an eating addiction center or specialist. There are programs run by groups like Overeaters Anonymous that run 12-step programs which are extremely beneficial.

Author Bio
Paul Wilson is a freelance writer for www.1888Discuss.com/food/, the premier REVENUE SHARING discussion forum for Food Forum, including topics on all about food, food network, food recipe, health food, food gift, different food and more. His article profile can be found at the premier Food Article Submission Directory www.1888Articles.com/food-and-drink-articles-13.html

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How to make diseases disappear | Rangan Chatterjee | TEDxLiverpool

Eat More Pectin For Successful Weight Loss

By: Lee Dobbins

Wouldn't it be great if there was a way to not feel so hungry all the time when you are trying to lose weight? Well there is a way and it's not some new fad either, it's something that's natural, has no adverse side effects and might be sitting right in your fridge - fiber.

One type of fiber that you probably already have been eating is called pectin. Pectin is found in fruits, such as apples, strawberries, and peaches, along with vegetables including carrots, sweet potatoes and beans. Pectin is a carbohydrate that has no calories.

Pectin is a great source of fiber, which we all know is important for a healthy diet. Aside from helping you feel full longer, pectin can help to cut cholesterol and blood sugar levels. It may even aid in the prevention of colon cancer.

Pectin can help you lose and maintain your weight because it causes the stomach to empty more slowly. As a result, after eating pectin, you feel satisfied longer. This means that you will eat less, which will lead to weight loss. And if you think you'll have to be gobbling down hundreds of apples or guzzling pectin drinks, think again - research has shown that as little as a single teaspoon can help you to feel satisfied.

Where Can You Get Pectin?

Thankfully, you won't have to drive miles out of your way to get your supply of pectin because it is sold right in your local grocery store. It comes in a powder, which may be known as Sure-Jel, or a liquid, known as Certo. Derived from grapefruit and apples, pectin is usually found with the baking supplies in most supermarkets.


How To Take Pectin

You can mix pectin with orange juice, water, or soft drinks. It has no taste so shouldn't affect the taste of the beverage you mix it in. It is best to increase your intake gradually to let your system adjust to the added fiber. Start off with a teaspoon a day and then gradually add more in to a max of 3 teaspoons a day. You can also add pectin to broth or soups, applesauce and even baked potatoes.

Author Bio
Lee Dobbins writes about Low Carb and Low GI eating as well as other weight loss issues. Visit www.lowcarb-resource.com for more articles on healthy dieting.

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Matt Roberts Workout Part 1 of 2

Lose Weight by Eating More

Lose Weight by Eating More -- Food that is Virtually Impossible to Store as Body Fat

By: Marty Gallagher

Certain foods are extremely difficult for the human body to convert into body fat - not impossible but damned near impossible. By consuming calories derived from these foods, the anabolic margin of error is extended dramatically, which means it will be easier to lose fat and gain muscle, if you choose.

Lean protein, protein devoid of saturated fat, has been the staple, the bedrock nutrient of elite athletes for 50 years. Why? You can eat a mountain of lean protein and not get fat - assuming you train with intensity sufficient enough to trigger muscle growth. Lean protein is difficult for the body to break down and digest. As a direct result of this digestive difficulty, the body kicks the metabolic thermostat upward to break protein down into subcomponent amino acids.

The human body wants to preserve stored body fat as a last line of defense against starvation. If overworked and under-fed, the body will preferentially eat muscle tissue to save precious body fat.

Obese people that go on crash diets, precipitously slashing calories, might lose 100-pounds of body weight, yet still appear fat. Despite losing from say 350-pounds to 250-pounds, they still appear fat because they still are fat. The body has cannibalized muscle tissue and saved the fat. Though they might weigh 100-pounds less, they still possess 25-40% body fat percentile.

Lean protein is the bedrock nutrient in the physical renovation process because it supplies muscle tissue battered by a high intensity weight workout with the amino acids needed to heal, recover and construct new muscle tissue. Lean protein is a bedrock nutrient in the physical renovation process because it causes the basal metabolic rate (BMR) to elevate; the metabolic thermostat, the rate at which our body consumes calories, increases when digesting protein. Lean protein is a bedrock nutrient in the physical renovation process because it is damned near impossible for the body to convert it into body fat.

The other bedrock nutrient in the physical transformation process is fibrous carbohydrates: carrots, broccoli, green beans, bell peppers, spinach, cauliflower, onions, asparagus, cabbage, salad greens, Brussels sprouts and the like. Fibrous carbohydrates, like lean protein, are nearly impossible for the body to convert into body fat. Fibrous carbohydrates require almost as many calories to digest as they contain. A green bean or carrot might contain 10-calories yet is so dense and difficult to break down that the body has to expend nearly as many calories to break down that bean or carrot as the vegetable contains.

Fibrous carbohydrates have a wonderful "Roto-Rooter" effect on the internal plumbing: as they work their way though the digestive passageways they scrape mucus and gunk off intestinal walls and help keep sludge buildup to a minimum. For this reason fibrous carbohydrates are the perfect compliment to a lean protein diet. Too much protein can cause bile buildup: fiber is the Yin to protein's Yang. The two nutrients should be eaten together.

Both protein and fiber have a beneficial dampening effect on insulin secretions. It is no accident that professional bodybuilders, the world's best dieters, capable of reducing body fat percentiles to 5% while maintaining incredible muscle mass, construct their eating regimen around protein and fiber.

The best way to eat is to eat often. If you eat 3,000 calories a day the best way is in five 600-calorie feeding or six 500-calorie feedings instead of a breakfast containing 400-calories, a lunch of 1000-calories and a late dinner of 1,600-calories. Avoid calories easily converted into body fat.

Eat multiple small meals in the 400-600 calorie range comprised exclusively of foods near impossible for the body to convert into body fat. Plus, these foods cause the metabolism, the BMR, the body thermostat to elevate in order to digest them. Optimally you should eat every three hours: in about the time the nutrients from the previous meal have dwindled, been expended and exhausted, in about the time the elevated metabolism is 'settling back down to normal,' eat another small protein/fiber meal. This reestablishes anabolism, kicks the metabolism upward once again and gives the body more practice at assimilating and distributing quality nutrients.

They say practice makes perfect and by eating small, power-packed, tough to digest meals every three hours, the metabolism is kept elevated, anabolism is established and maintained and the individual never feels hungry. A person who is not hungry is far less inclined to binge on sweets and treats, junk and trash then the crash diet/calorie cutters who always feel hungry, deprived, listless and lacking energy.

The small meal/protein/fiber approach has been used successfully by elite athletes for decades and is not some untried dietary abstraction - rather it is the proven method of choice, one that has withstood the test of time, one that has been used for decades and been proven effective time after time.

If a person is able to establish a multiple meal schedule comprised primarily of lean protein and fiber eaten every three hours, then adds to this eating schedule some serious weight training and a cardiovascular regimen, physical transformation is a biological certainty.

Author Bio
Coming soon! "The Obesity Solution" is designed to help overweight men and women physically transform themselves into healthier, thinner, more fit individuals. Designed by Marty Gallagher, a world champion coach and former www.washingtonpost.com fitness columnist, he will take you by the hand to help you achieve permanent fat loss.
For more information, visit www.purposefullyprimitive.com/article.html and get a FREE special report on how to stick to a diet the easy way!

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5 Minute Laksa Curry with Dr Rupy Aujla aka Doctors Kitchen

The Stone Age Diet Solution

By: Jack Prime

The dietary habits adopted by developed countries over the last centuries are largely responsible for many of the chronic diseases that are now commonplace in Western society.

Diseases such as coronary heart disease, diabetes, high blood pressure, and cancer of the colon are virtually unheard of among the few hunter-gatherer populations still remaining in the world.

The stone age diet is based on the foods that our hunter-gatherer ancestors would have eaten before they became farmers.

Even over the last fifty years, our food has drastically changed. Where once our food was made up of simple, natural foods with minimal added ingredients, our food now contains a multitude of different ingredients.

Often it can be hard to even find modern-day food that does not contain some form of milk or wheat, which are common triggers in food allergies, and this leads to people eating the same ingredients every day and often at every single meal.

The stone age diet is nutritionally balanced and a very low allergen diet ideal for people who suffer from food allergies or food related ailments.

The foods you can eat on the stone age diet should be from natural sources and include items such as fruit (except citrus), fresh fruit juices (except citrus), all game and fish, free-range eggs, all vegetables, fresh vegetable juices, fresh nuts (except peanuts), herb teas, natural seasonings (salt, black pepper, herbs) and bottled or filtered water.

The foods you must avoid on the stone age diet are milk in all forms, milk products, cereals and their related products, any form of sugar, domesticated animal meat (meat from pigs, cows, sheep etc.), chicken, eggs (unless free-range), citrus fruit, alcohol, coffee, tea and all manufactured foods such as canned, packaged, bottled foods and ready-meals, processed meat or fish, chocolate and cocoa products, spices and tap water.

The above list may seem restrictive but you will find your health and well-being dramatically improves just be removing the foods to avoid from your diet.

There are also some exceptions which you are allowed to eat on the stone age diet which do fit in with our modern lives and dietary practices. Live low-fat yoghurt in moderation is a good addition to the diet and some grains which are well tolerated, even by those with a food allergy, are rice and millet.

If alcohol needs to be consumed (perhaps you're at a wedding or celebration) then a small amount of dry white wine or real ale can be taken.

The stone age diet is based on natural, nutritionally rich foods and following the dietary habits it provides will ensure you reap the benefits and achieve a strong, fit and healthy body.

Author Bio
For further advice on natural foods and diets, visit Food Advice and Support
For food allergy treatment, advice and common trigger foods visit the Help for Food Allergy website (www.helpfoodallergy.com).

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Dr. Jason Fung - 'Therapeutic Fasting - Solving the Two-Compartment Problem'

French Women Don't Get Fat

French Women Don't Get Fat - Book Review

By: Nicole Beck

French women seem to enjoy breads, desserts, and wine, but then don't gain the weight. American women, on the other hand, just think about snacking and magically put on ten pounds. In her bestselling book, French Women Don't Get Fat : The Secret of Eating For Pleasure, Mirelle Guiliano reveals the secrets that French women have at staying healthy and trim.

French Women Don't Get Fat begins with the account of the author, Mirelle Guiliano, growing up in France. By a stroke of luck she was sent to America in her teenage years as an exchange student. In America, she was introduced to brownies and cookies - which quickly became favorites. In no time at all, Mirelle put on twenty pounds. When it was time to return home she was a little nervous about what her family and friends would think of the "new" Mirelle. The story of seeing her family for the first time after being away is funny and heart wrenching at the same time. I can't do justice to this story, so I would recommend buying the book and reading it on your own. Later, her mother set up a secret meeting with their family physician, "Dr. Miracle", who helped her to shed the extra pounds, and more importantly, taught her how to live like a French Woman.

This book is not a miracle diet. In fact, French Women Don't Get Fat isn't a "diet" book at all. What it does is suggest ways to help you live a balanced, healthier lifestyle. The first thing the book suggests is to take an inventory of what you eat for a couple of weeks. By looking at your food journal, you should be able to see what your "offenders" are - meaning what foods you are overeating. For example, Mirelle's offenders were sweets. Once you recognize what foods you are eating out of balance, your next step is to identify why you overeat in this category. For example, if your "offender" is bread, you might notice that you are eating a lot of bread when you go to restaurants. You could then decide to only have one slice before your meal comes. The book also discusses changing the way you think. You aren't skimping on the bread because you are depriving yourself something you love, you are merely saving room for other things. The pleasure of most foods is in the first few bites, as French Women Don't Get Fat points out. After that we are just eating on autopilot. If you can avoid eating without thinking, you can avoid eating excess food. French women eat with their heads and do not leave the table feeling stuffed or guilty.

Another secret of the French this book points to is drinking more water. We all know that water is good for us, but how many of us really drink as much as we should? The secret is to add water to your daily routine. Drink a glass of water before you eat your breakfast. Once you have established this as part of your routine, then add another glass before going to bed. French Women Don't Get Fat reminds us that sleeping is a very dehydrating process. When both of these are routine, make it a habit to drink water each time you pass a water fountain. French women drink water all throughout the day.

Once you are drinking more water, you will probably feel healthier than ever. Since water has no calories, no preservatives, and nothing extra added, you might find that you are interested in the ingredients of the other foods you are consuming. Have you ever read the list of ingredients in a frozen dinner? What is all of that stuff? Why are we consuming things we can't even pronounce? Another key to eating like the French is what the author of this book calls "Ritual Preparation." While she lived at home, Mireille's mother prepared almost all of the food that she consumed. None of it was filled with preservatives, and most everything was fresh. French Women Don't Get Fat recommends going to the market several times a week, and selecting the freshest ingredients. By market the book is referring to a farmers market, and not the supermarket. Quality ingredients equal quality food. When you are eating quality, you won't need the quantity to make up for the lack of taste. Also, set the table like you would find at a restaurant - real napkins even. The extra attention to details will help you remember to savor your food. Also, sit down as a family, and turn off the television. Make meal time a ritual.

According to this book, you also need to move like a French woman. We aren't talking about hours of grueling exercise at the gym. What we are talking about is adding more movement to your daily routine. Walk to work, or if you work too far, then get off the train one stop early and walk the rest of the way to work. Or, add in a daily walk before eating breakfast. Take the stairs instead of the elevator when possible. French Women Don't Get Fat advised to not avoid precious steps: think of ways to add in more movement to your daily routine.

This book also includes recipes for foods such as Grilled Spring Lamb Shops, Asparagus Flan, Cauliflower Gratin, Grilled Chicken with Rosemary, Egg Omelet with Mixed Herbs and Ricotta Cheese, among many others. Since the French enjoy bread so much, recipes for Baguettes and Croissants are included too. The book has menu ideas as well.

If you need a good book to inspire you to lose a little weight so that you feel good about yourself, then French Women Don't Get Fat is where you should turn. Because the focus of this book is not about depriving yourself of good things, but about making focused choices to help you accomplish something even better, you will be motivated to change a few of your bad habits into good habits - and therefore live a more fulfilled and slimmer life.

Author Bio
Nicole Beck is a homemaker and loving mother of three. With her free time (which with three is hard to come by), she enjoys reading steamy novels. She buys all her books from the Book Price Comparison website CompareBook.com.

Visit CompareBook.com to read reviews, find similar titles, and search for the lowest possible price for French Women Don't Get Fat: The Secret of Eating For Pleasure and other great books.

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I Cured My Type 2 Diabetes | This Morning

Why Followers Aren't LEADERS?

For groups to flourish, and succeed, there needs to be, both, followers, as well as LEADERS! The reality is, there is no such thing, as a born - leader, and few people, possess the combination of self - discipline, positive, can - do, attitude, and willingness to undertake, professionally designed, effective leadership planning! However, one aspect, often overlooked, is, the need to be able to positively, inspire and motivate others, to get more involved, and committed, and to be ready, and willing to mentor those, who might become the future leaders, of the organization! With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, why leaders must lead, and not be afraid to escape the self - imposed, restrictions of their comfort zone.

1. Listen; learn; leading; lessons: One must effectively listen, and learn, from every conversation and experience, in order to learn, and better understand, the perceptions, priorities, needs, and motivations, of those, they serve and represent! Leading is about learning, in order to articulate these lessons, to others, in an inspiring, motivating way!

2. Empathy; emphasis: Effective listening, and learning, must bring about, genuine empathy, and knowing, where one's emphasis, is needed, and will do the most good!

3. Attitude; aptitude; attention; actions; articulate: Great leaders proceed with a positive, can - do, attitude, combined with a well - developed, aptitude, and skill - set! When one pays keen attention, and perceives and conceives of, the finest, action plan, he is capable of taking the finest, appropriate actions! He must be ready, willing, and able, to articulate an inspiring message!

4. Delve deeply; deliver: Go beyond the surface, and your assumptions! One must delve deeply, discover what's needed, and deliver on his promises, instead of merely articulating empty rhetoric!

5. Endurance; excellence; energy/ energize; efforts: Great leaders need the endurance, to strive to pursue the utmost degree of personal excellence! One's personal energy, must be capable of energizing others, and bringing forth, the finest efforts, towards a better future!

6. Relevant; reliable; responsive/ responsible: It's not leading, if it's not relevant! A great leader is reliable, and responsive, to current and future needs, and necessities! One must be willing to assume personal responsibility, to make things better, more relevant and sustainable!

7. Service; solutions; sustainable; stronger: The essence of effective, quality leadership, is superb service! He must seek the most viable solutions, which make the group stronger, and more relevant, and sustainable!

In order to achieve, you must expand the limitations of your comfort zone, and become the leaders, your followers, deserve! Are you up to the task?

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands of leaders, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. His company, PLAN2LEAD, LLC has an informative website http://plan2lead.net and Plan2lead can also be followed on Facebook http://facebook.com/Plan2lead

Article Source: https://EzineArticles.com/expert/Richard_Brody/492539

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