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    Why your diet may not be working

     

    Jennifer, a middle-aged single mother with one six-year-old daughter, has been skipping sweets for a few weeks now. She’s also become a stickler for portion control. She feels as if she’s eating less than ever, and she’s been diligently exercising for an hour at a time at least four days a week. Yet, she hasn’t lost a single pound. The question is, “Why?” This is a dilemma which affects dieters the world over. They think they are taking the steps necessary to lose weight, but nothing seems to be happening. In essence, they are trapped in a dieting rut and they don’t know how to free themselves. As a result, they become frustrated and depressed and may then engage in binge eating. One of the problems with diets is that they are often standardized. As a result, they don’t take into consideration your individual physiology and metabolism. They provide a cookie-cutter approach to weight loss—an approach which may not work in your individual case. As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them. This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail. The dietician can also act as your personal coach, helping you through your dieting dilemmas. Another reason that you may be failing at your diet is because of a lack of support. You may have family members who can eat whatever they want and seemingly not gain a pound. As a result, they may fill your refrigerator with junk food, leading you into temptation. Also, you may feel as if you have no one to turn to in order to discuss your weight problems. In order to solve this problem, many individuals look to psychotherapists to help them with their food-related issues. This can be particularly important if an individual has turned to purging in an effort to combat their weight problems. Bulimia is a serious disease which must be treated in order to ensure the good health of the patient. Thankfully, there are a number of treatment programs throughout the U. S. specifically focusing on bulimia. Yet another reason for diet failure is hidden calories. You may literally be consuming calories and not even realize it. For instance, the frappucinos that are so popular today are loaded with calories—as many as 600 in a single serving! You may also be indulging in sugary sodas—another source of extra calories. By taking a few simple steps, such as eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success. Lack of consistency can also be a diet-killer. You might go on a diet for a while, then quit before you’ve made any measurable progress. It’s only natural to want to see quick results. The problem is that healthy weight loss involves losing only a couple of pounds a week. That means you’ll have to stay on your diet for months before you see appreciable weight loss. Discouraging? It can be, but if you keep a positive attitude you can achieve your ideal weight. You may also be more successful in your dieting if you consider it to be a lifestyle change. Therefore, your diet becomes a meal plan for life. This means that you must change the way you look at food. It is designed to be fuel for your body, and nothing more. As a result, you should not turn to food to make you feel better or to provide you with a sense of comfort. A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul. If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it’s time to consider a different diet. Your aim ultimately should be not simply to lose weight, but to become healthier. A fad diet will not allow you to reach that milestone. Therefore, you must choose your diet carefully.

         
    Winning the losing weight game

     

    Are you more or less constantly thinking about your weight, or whether you’re eating or not eating? Do you find that at times when you start eating that you just can’t stop yourself? And then when your clothes don’t fit do you decide to resolve that by eating more? Often as a consequence of this common behaviour is that you will feel bad about yourself and imagine that everyone is thinking how big you are, thus increasing your anxiety about your eating and image, so that you eat more to comfort yourself. You might not believe it yet there are steps you can take to get you out this self-destructive cycle and turn around the negative feelings that you experience. When we are in these ‘mind-traps’ we are habitually repeating thought patterns and acting on them without questioning where they come from and what they do for us. A simple question such as: ‘What will that do for me?’ can often be the beginning of understanding ourselves better and our behaviour. Approaching the problem in this way can be the first step towards doing things differently. It works like this: a bad experience gives you the urge to go to the biscuit tin and eat as many biscuits as you can. But this time, instead of binging on biscuits, as yourself: ‘What will that do for me?’ If the answer is something like ‘It gives me a treat,’ ask yourself: ‘And if I have this treat, what does that do for me?; Again, wait for your answer, it may be something like, ‘If I have this treat then I will feel appreciated.’ If this is your response carry on and ask yourself: ‘If I get to feel appreciated, what does that do for me?’ Listen for an answer and keep asking yourself the same question, until you can go no further with your responses. What you’re looking for is the higher motivation behind the behaviour ‘eating too many biscuits’. By doing this on a regular basis you will get in touch with what you really want and take your first step to controlling the food cravings. I worked with a client who was unhappy with her weight and eating. Her name was Mary, a wife and working mother of two young boys. We did this exercise and she realised that she wanted to feel comforted. When we looked at other aspects of her life it became clear that she never put herself first in terms of what she wanted and one way or another she now felt unappreciated and lacking. Mary also realised that rarely gave her self permission to have ‘me time’ to do things like soak in a luxurious bath, or go out with friends, or watch what she wanted on TV, These all may seem like small trivial things, but added together they became the source of her feelings of being invisible, not appreciated and generally unloved. Mary worked on creating ways that she could reward, comfort and appreciate herself that didn’t have to mean eating. Very soon she became very clear about her goals and how to achieve them. People around her noticed a change and responded by being more receptive and positive towards her. As a result, she easily shed weight, looked and was much happier, and forgot all about eating for comfort.

         
    Winter weight gain . the reasons and the cure

     

    Winter weight gain of a few pounds over the winter, happens quite often. It seems that every winter we acquire a few pounds, and come summer we don't lose them all again either. A few of them always stick around, adding to our weight every year. They can be quite hard to lose, those extra pounds! Why does this happen and what can we do? There are quite a few things involved. First, it seems likely that we have an inherited trait to store more fat as winter approaches. Several animals do this and it was probably necessary to survival for our antecedents. More layers of fat on the body protect us against the winter temperatures and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We likely have a tendency to eat more in the fall, when food is abundant after harvest time, to help this process along. We may also probably choose foods that are higher in fat content at this time. Hormone levels can also affect our weight gain. The interaction of hormones and other chemicals in the brain can bring about changes in appetite and desires. Some neurotransmitters can also affect the way we eat. People who have difficulty losing weight often have low levels of these neurotransmitters and the consequences can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on Seasonally Affected Disorder(S. A.D.) or winter depression. (question-Does vitamin D play a roll?) One of the fastest ways to give a lift to the energy levels and emotions is to eat foods, that have a high carbohydrate level, including sugar treats, chips and cereals that give us a rapid blood sugar 'fix'. So people who feel down in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is difficult to break. (note: S. A.D. shouldn't be confused with clinical depression or bipolar.) So altogether there are plenty of reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and to make matters worse, most of these foods also have high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which are fat free and have plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit. It is also important to take more exercise. Often our physical activity levels reduce in the winter and we have a tendency to want to stay home and rest. This is common when it is cold outside. But we are not our ancestors! We have heating in our homes and can be sure that there will still be adequate food in the stores come February. We do not need to store fat the way that they did. Join a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping them on the waistline until spring. Winter weight gain is easily avoidable this way.

         
    Wipe out those extra pounds through weight loss tips

     

    Do you feel embarrassed due to the extra pounds on your body? Are you not able to lose weight? Every person is working hard to lose that extra weight from body, but there is a need of proper guidance to achieve this goal. Gaining weight is very easy but once you have gained weight it’s even harder to lose the weight. Proper consultation is required to lose weight, as in the race of losing weight you may harm yourself. Controlling weight is as important as to lose weight. Here are few dieting tips with which you can control weight: - • Consumption of more fruits, salads, and vegetables • Avoid use of butter and other fat enriched food • Fried food should be avoided We all know that no two human bodies are same. Similarly, the fat burning process of every body is different and a planned methodology is required to earn the lost slim body. The metabolic rate of few people is higher than others. It’s now possible to change metabolic rate of the body to lose extra pounds. Exercise is an efficient way to lose weight. Exercise burns fat of our body. Regularly exercising can significantly changes your metabolic rate. It increases your heart rate and allows more blood circulation in the body. It allows you to burn more fats then consumed fats. After few days you can experience a remarkable change in your body. Morning walk is best to make your extra weight disappear. You can make use of the underlying weight loss tips to lose weight: - Drink as much water as you can. Water is the best remedy to stay away from being overweight. Replace your soda with water. Say no to junk food. Junk food prevents proper digestion process to work and in turn increases weight. Add boiled food to your diet. Most of the fats can be removed by grilling the food. This makes the grilled food a healthy one to eat. A small portion of breakfast can prevent the temptation of eating more food between breakfast and lunch time. Eat less to prevent over weight. Try to have small portions of meal with some sort of gaps between them. If still you are not getting any results then you can consume diet pills. Diet pills are short term treatment for obesity and it limits your hunger to an extent. A number of diet pills are available in the market as: - • Phentermine • Adipex • Bontril • Didrex • Ionamin • Diethylpropion • Meridia • Phendimetrazine • Tenuate • Xenical Phentermine is the most popular diet pill among these pills. These diet pills can easily wipe out your excess weight and make you stay healthier. Before the start of the treatment you should consult your doctor regarding each and every aspect of these diet pills.

         
    Women s health and fitness reducing cortisol levels can help you to lose weight

     

    It is now known that stress can actually stop you losing weight especially around your middle. Stress can cause your body to secrete high levels of cortisol hormone into your bloodstream, because of your body's "flight or fight" response to stress. Stress can be either psychological (mental and emotional) or physical. Cortisol is secreted by the adrenal glands and is actually important for the regulation of blood pressure, the immune system and many other functions. Cortisol can be good in small amounts but high levels can lead to an increase of abdominal fat, which can lead to heart attacks, strokes and can also increase your bad cholesterol levels and decrease your good cholesterol levels. High levels of cortisol can also decrease your bone density, leading to osteoporosis and loss of muscle tissue, which will also slow down your metabolic rate, and it can also increase your blood pressure along with other problems. Each of you will react differently to stress; some of you will produce more cortisol to a particular stress while others will produce less. It has been found that those of you that produce more cortisol will actually eat more food as well, in particular carbohydrates. What you need to do to combat producing too much cortisol is to learn ways to relax and also to maybe change your lifestyle. Relaxation can be achieved in a number of ways either by exercising, mediation, yoga or breathing to start with. Maybe one of the easiest and simplest ways is breathing. This is done by gently breathing in through the nose, gently expanding your abdomen and then gently expelling the air through your nose pulling in your abdomen at the same time. Whilst breathing out the air you need to focus on that breath. After several breaths in and out you should start to feel yourself relax. You need to practice doing this exercise a few minutes a day to start with building up to five minutes in the end. You can also practice this when you are feeling stressed or when things are getting on top of you. Just a few minutes can slow your body down and help it to feel relax. Life style changes can be like changing your eating habits for a healthier diet, getting enough sleep, or even organizing your time more efficiently so that you do not feel so stressed. Also looking after your body will help your body to cope with stresses that you come across during your day. So if you are exercising frequently and eating properly but still not losing any weight especially from around the middle then maybe you are suffering from high levels of cortisol caused by stress. Look at ways to solve the problem and hopefully then you should see a difference in your weight and around your middle.

         
    Women s health and fitness weight training to lose weight

     

    Weight gain is a lot easier as you grow older particularly as the motivation to exercise also wanes, but you can turn it around it does not matter how old you are. You should start to weave some sort of exercise into your daily life. One type of exercise that you should consider to do is weight training, also known as strength training or resistance training. Weight training will not only help with losing weight but will also trim and tone your body. Age does not matter it has been shown that women as old as 70 who have started to weight train and have improved their body strength within a very short while. Weight training is an important element in fighting flab; maybe it is the most important. If you do aerobic exercise you only burn fat during the exercise but with weight training you burn fat even when you have finished. The body is still burning fat for up to as much as twelve hours after finishing the exercise whilst it is building the muscles worked, so you can still be burning fat while you are resting. But that is not the end of the story. A body full of muscle uses far more calories than a body full of fat, so you will find that you will need to eat more to maintain your weight and your muscle. You do not need to worry that you will bulk up like a body builder, as you do not have the right makeup to do this, as a woman you will only elongate and define your muscles, and build lean muscles. When you first start to weight train you might find that your weight will actually increase. This is because muscle is heavier than fat but as muscle is smaller so you should notice the body getting smaller even if the scales do not show an decrease in weight. The additional benefits from weight training are:- 1. It helps to strengthen and increase the density of your bones because the act of the muscles pulling and flexing the bones helps to lay down more bone fibre. 2. Stronger muscles helps your body to be more steady and so helps to prevent falls. 3. It has also been found that it can fight the build up of abdominal fat by lifting weights at least twice a week. Finally when weight training make sure that you change your routine around so that the body can not get use to the routine. It only takes the body about six weeks for it to learn how to work efficiently if keeping to the same routine and therefore you will stop seeing any weight or body changes. So have fun and start weight training to lose weight and tone your body.

         
    Women s health and weight loss tip 1 lose weight to fight osteoporosis

     

    : It is a well known fact that exercise and weight loss make you both look and feel better. Another bit of common knowledge is that to lose weight, control your diet, and exercise regularly gives you a healthier heart. In addition to the previously mentioned benefits of proper diet and exercise are several other very specific health benefits of having a regular exercise and weight loss program. One additional health benefits of exercise and weight loss activities is guarding against osteoporosis, the disease that makes the bones weak and brittle with age. Weight-bearing activities like walking, ellyptical machine, and jogging, have been shown to strengthen the skeletal system and lower the risk of the development of this very debilitating disease. The primary reason for this is that exercises that force the body to bear weight make the bones more dense over time as opposed to a sedentary lifestyle, in which the bones get weaker and more brittle due to a lack of force placed against them. In women in particular, the low estrogen levels that often accomopany menopause and/or very sporadic menstruation make the problem even worse as the bones lose a lot of their mineral content and weaken accordingly. In addition, such activities that many take part in to either lose weight or maintain an already healthy body composition have also been shown to aid in preventing further development of the disease for those who have already been diagnosed and have received clearance from their doctor. To YourBestBody, Lawrence Cole
    Your Lifestyle and Fitness Coach See this Weight Loss Article at YourBestBodyNOW

         
    Write a love letter on your body

     

    Have you seen the movie "What the Bleep"? There is a great scene in that movie where the body-hating star breaks through to loving her body. She starts to draw hearts and love messages all over herself and relaxes into appreciation instead of loathing. We're taught a lot of things to do to our bodies. Work it, sculpt it, starve it, push it, train it, discipline it. Most of them are not pleasant. What about loving it? What if we treated our bodies with love and tenderness? Okay, it sounds a little sappy, I know. But really think about the idea for a moment. WHAT IF you made a decision to treat your body with the ultimate in kindness? How would your body feel if you... *Fed it the best, most delicious, most nutritious foods *Gave it just the right amounts of food to feel light and full of energy *Pampered it with fun movement *Let it nap or rest when it was tired *Treated it to healing massages and long soaks in warm water *Noticed all the wonderful, beautiful things about it and overlooked its flaws Writing love letters all over yourself is a great way to make friends with your body. It's much harder to assault your body with overeating when you know you have "I love you," hearts, spirals, "thank you," etc. written underneath your clothes. Adopt self-nurturing as a way of life. Your body will LOVE YOU for LOVING IT. You will naturally live at your own perfect weight without effort or strain. Treat yourself well and love your body into the peak of health.

         
    Writing for your weight loss success

     

    Motivation is one of the key variables for the equation that yields long term weight loss success. The question is how do you maintain the motivation to attain the ultimate goal? Regardless if your weight loss goal is 20 pounds or 100 pounds you must change your thinking to change your behavior and writing makes that happen. Weight loss really does begin in your head. Every successful athlete understands that his thinking process is either working for him or against him. The same holds true with weight loss. If your internal dialogue is negative, your results will eventually manifest the same result! You can’t degrade yourself to a healthy new you! You must change your thinking to work for you, to build your resolve, and to maintain that all important motivational factor. Writing is an exercise that will help your mind change its thinking! It allows you to process the negative emotions and helps to instill the positive changes. Start with these simple exercises: 1. The Negative Emotions Daily Dump: Many success coaches advocate writing out your negative thinking on a daily basis. Simply spend approximately 15 minutes writing out all the frustrations, bad feelings, and discouragement. This helps you to process these bad feelings out of your system so that you can make room for positive affirmations. Do not reread the entries and do not keep them. Write it out, and then throw it out. We call this the Negative Emotions Daily Dump. 2. Affirm Your Goals: Prepare a list of affirmations that will help your subconscious work with your conscious brain to make those all important behavioral changes. Then write your affirmations at least twice a day. Write them once after you have written your Negative Emotions Daily Dump. Don’t do the Negative Dump without filling it with the positive affirmations. You should always end with this. Write the second set of affirmations either right before you go to bed or first thing in the morning. Read your affirmations several times a day. 3. Understand your Motivations: In order to stay motivated you must understand your real reasons for losing weight. In other words, understand why YOU want to lose weight. Not why your spouse or friends want you to lose weight but why losing the weight is important to you. Do you really want more energy? Do you just love skinny clothes? Do you want to participate in an activity that would be easier if you were slim and healthy? Write these motivations out in detail so that you can solidify them in your head and they can continue to motivate you through the entire weight loss journey. 4. Accountability: Keep a food diary. Keeping a food diary has been proven time and time again to increase your weight loss success by as much as 50%! A food log is your accountability factor. It keeps you honest with yourself. 5. Visualize: Visualize yourself enjoying the portions of your weight loss program that you are currently struggling to do. For instance if you hate the cardio portion of your day, start seeing yourself loving it. See it as “”your time”. It can be your time to read while you’re on the stationary bike. Or your time to watch all those movies you feel guilty watching any other time. Once you begin to visualize positive feelings about a certain activity the easier that activity will become. 6. The Pat-On-The-Back: Keep a written log of your weight loss success. By writing down your weight loss on a weekly basis you are validating your efforts and giving yourself a pat-on-the-back. This will go a long way to keeping you on track. Keep in mind that if you are utilizing the assistance of a personal fitness trainer or weight loss professional that they may use techniques to help you face your self-defeating habits. This might feel harsh and negative, however it isn’t. Honesty is necessary to motivate change and this is different than running yourself down! Sometimes we have to hear the hard words to make the hard changes. Keep in mind that these professionals are seeking your ultimate success. Your success is their success. Let’s face it, the weight gain started with you and to change that behavior you may have to deal with some uncomfortable feelings. A good trainer will help you feel cared about while still insisting that you deal with your bad habits. It’s a good thing to be pushed past your comfort zone to becoming a better you! Writing is the new “exercise” that can make all the rest of your weight loss efforts including good nutrition, exercise, and resistance training work for you because you will be working with these principles instead of against them. You will start seeing these weight loss techniques as a positive and permanent part of your life, instead of a temporary device. That will result in faster results that last forever!

         
    Xenical cuts fat by a third

     

    Don’t blame the mirror as it shows what is in front of it. If you don’t like the size of your image you need to do something about it. Being over weight makes life ‘heavy’. Do you want to carry this extra burden for the rest of your life? If not then we will tell you a way to get rid of it. Xenical (Orlistat) is a FDA approved drug that blocks the absorption of some of the fat that you intake as a part of the meal. This medication is used in obesity management including weight loss and weight maintenance when taken along with a low calorie low fat diet. Xenical does not suppress appetite but inhibits fat absorption by as much as one-third. The unabsorbed extra fat is passed out of the body with bowel movements. This drug is approved for use in children in the age group of 12-16 years. Thus you can start treating obesity at a much younger age thereby reducing complications. This medication is usually taken with each main meal that contains fat. If you miss a meal, or if you have a meal without fat, you can skip your dose of Xenical for that meal. Each time you take Xenical, your meal should not contain more than about 30% of calories from fat. You should evenly divide your daily intake of fat, carbohydrates, and protein over three main meals a day. Consult your doctor about following a healthy eating plan. Xenical may decrease your body's absorption of some fat-soluble vitamins. To ensure adequate nutrition, your doctor may recommend taking a multivitamin that contains vitamins D, E, K, and beta-carotene. Take your vitamin supplement once a day, at least 2 hours before or after a dose of Xenical. Always consult your doctor before beginning on a course of Xenical. Discuss your medical history in detail including major illnesses and use of prescription and non-prescription medicines. Under certain medical conditions your doctor may require to adjust the dosage and keep you under close monitoring during the initial phases. Do not overdose yourself as higher doses do not necessarily mean more weight loss. If you are pregnant or breast feeding a baby, consult your doctor before taking Xenical, although there is no adverse medical evidence linking Xenical to these conditions. Xenical may have an allergic reaction in some people and they should seek immediate medical help. Some minor side effects related to changes in bowel movement may be noticed in the initial stages. These are an indication that Xenical is at work. These symptoms are usually temporary and lessen or disappear are you continue the treatment. Xenical is a prescription drug and can be purchased easily from online pharmacies. These pharmacies can even provide you with a legitimate prescription from their panel of registered physicians. Due to competition you can avail of great discounts when purchasing Xenical online. Secure payment methods, low prices, genuine quality medication and home delivery make online shopping a pleasant experience. Orlistat may also be available under other brand names or generic formulations. But always insist on brand name Xenical for your needs. Remember healthy eating is the key to your lasting health.

         
    Xenical the safest weight loss drug

     

    : Xenical One of the best and the safest weight loss drugs is Xenical. If you buy Xenical, it helps you treat obesity in the most distinctive manner ever. The main ingredient of Xenical is Orlistat, which is as a lipase-inhibitor. This means that Xenical works in the intestinal tract and not in the brain. Most of the weight loss drugs target obesity by affecting the brain. Xenical is an exception and it does its magic without affecting the brain. If you buy Xenical, you can spare your brain from many troubles especially dangerous side effects such as depression, suicidal feelings and much more. Buy Xenical – Obesity Is the Second Leading Preventable Cause of Death Most of us are aware that the nation is going fatter and fatter. Obesity has spared no one and men, women, teenagers, and even children are now victims of it. If you sit around and do not do anything about your obesity and weight loss, very soon your might obesity may become hazardous and even fatal. So laze and around like an indolent loaf and take an action today. The first thing you can do is prepare a list of things ‘to do’. Seek an expert on obesity or join a weight loss club and for once be honest to yourself about your shortcomings and failures. You can also buy weight loss drugs for your obesity. There are many weight loss drugs online. However, the best treatment for your obesity is Xenical. As said above it is unique and helps you get rid of obesity without causing dangerous side effects. Xenical works by throwing out the ‘surplus’ fat ingested through eating so that the body does not digest and store it. This results in easy weight loss. Before you buy Xenical, there is more information about Xenical working and success ratio, so read on. Xenical at Work Surely, you will like to know what will happen if you buy Xenical; and how will it help you to get rid of obesity. Xenical prevents triglycerides from turning into free fatty acids that your body can absorb. If you buy Xenical, it can significantly reduce the quantity of fat – by up to 30% – absorbed into the bloodstream, provided you restrict yourself to the standard amounts of 120 mg fat in all the three meals. This means that Xenical can keep 600 calories away from your body everyday. If you do some quick calculation, you will find that when you buy Xenical it can help you to lose about 1 pound every week. Xenical Success Rate Xenical is a very effective weight loss drug for obesity and there are no two ways about it. Up to 55% of people who took Xenical loss at least 5% body mass. Up to 25% people lost 10% body mass and not all of this mass was fat. Xenical also reduced type 2 diabetes instances in around 37% of people. So buy Xenical for effective weight loss drug and make your obesity a history.

         
    Yoga and weight loss

     

    Copyright 2006 Donovan Baldwin Many people in America today try all sorts of things in pursuit of healthy, permanent weight loss. Unfortunately, they mainly seem to try fad diets, diet pills, celebrity diets, the grapefruit diet...you name it. In fact, stick an adjective or noun in front of the word "diet", and you might be the creator of the next diet craze. While someone might temporarily lose a few pounds with a "diet", diets are not successful when it comes to permanent weight loss and healthy weight loss. As they say, I have some good news and some bad news. The good news is that there IS a known and proven way to achieve significant, healthy, permanent weight loss. More good news is that, although some modification to what you presently like to eat will be necessary, extremely drastic changes are seldom required. Oh, yes, you might have to learn to substitute something you don't like that much right now for something you do like, but, in time, you can get accustomed to this, and even learn to like the new flavors and foods. I know. I've been there. The bad news is that, along with modifications to your eating habits, you are going to have to become more active. Dare I say it....? You will have to exercise! The benefits of exercise is an article in itself, and I have written elsewhere about how exercise can take many forms, so there is no need to lock yourself into an unpleasant or painful exercise regimen. What I really want to do here is give a small pitch for the practice of yoga as my exercise program of choice. Remember, however, my exercise program of choice might not be yours. As much as I like yoga, you will have to decide if yoga is right for you. Before I speak specifically about yoga, let's just list some of the known benefits of regular exercise in general. Exercise... >Reduces the risk or affects of many illnesses and conditions such as heart disease, diabetes, stroke, arthritis, high blood pressure, and osteoporosis to name a few. Some studies even show possible reductions in the risk for some cancers. >Elevates mood and reduces depression. >Helps maintain healthy bones, muscles, joints, and nervous system. >Delays affects of ageing, making seniors more mobile and self sufficient and less likely to fall prey to injury or illness. >Reduces risk of premature death (sounds like a big one to me). >Helps maintain a healthy weight. Okay, since any good exercise program can provide these benefits, what does yoga have to offer that makes it special? In addition to providing the basic benefits of exercise in general, yoga does have a few specific things going for it. 1. Despite the apparently agonizing contortions seen in every yoga book, the benefit is in the attempt to achieve the position. The models in the books arrived at their present level of ability over time, and many a skilled practitioner of yoga today began in the same shape you're in right now. It is okay to modify a position or to come out of it a little early if your body is not ready yet. The regular practice of your best version of the movement or position (asana), combined with yoga breathing techniques (easily learned) will produce progress over time. 2. No personal trainer or special equipment is needed, nor is it necessary to go to the gym or even out in public at all. You can do yoga naked if you don't have a pair of gym shorts, and a carpet is just as good as a yoga mat...at least at first. Yoga is actually so simple that it CAN be learned from a book, although it certainly wouldn't hurt to get guidance or training from a certified instructor. 3. Yoga is relaxing and relieves stress. Not only is this of great personal value in today's world, but if any part of your weight loss problem is stress related, and I can almost guarantee some relationship, the stress relief offered by yoga can ease that portion of your weight loss journey. 4. In addition to being good for your health for several reasons, simply learning yoga breathing and practicing it regularly can help you burn fat. 5. As you begin to progress in your ability to better perform yoga poses (asanas) you will notice a sense of control, of mastery of life and self, which will become more evident. This new inner strength will aid you in facing difficulties, including temptations concerning eating and your new eating behaviors. You will also find yourself more forgiving, not only of others, but of yourself as well, and when you slide a little, you will be better able to shrug it off and get back on your path to success. 6. With more progress in your yoga practice, you will begin to experience new feelings of health, strength, and well-being. These feelings will in turn motivate you to take even more control of your life so that you can continue your progress with no desire or temptation to return to the way things used to be. Nothing is perfect for everyone, but, as you can see, the practice of yoga does have some benefits to offer which may make it valuable in the pursuit of healthy, permanent weight loss.

         
    Yoga for weight loss what you need know to succeed part 1

     

    Using yoga for weight loss might not look effective to most people. I bet you they’ll go: “Naw, it’s just stretching…what can it possibly do to burn calories?” Well, a lot my friend. Yoga can work for weight loss if you use it right and I’ll tell you what to do in due course. “But how exactly can yoga work for weight loss Foras? (That’s my name by the way), ya’ll just stretching that’s it…!” Boy, I can’t tell you how many times I’ve heard that comment. Well for interested parties, yoga as an option for weight loss is wise, safe and effective. Remember, it is the oldest physical culture known to man and not only does this exercise work the body, it works the mind and soul as well. Hey, have you seen Madonna, Sting or Russell Simmons lately? (I can just see you go: “Foras…they were never overweight so don’t go there! Well…they never gained weight either and they actually all still look good for there ages right? Okay, here are the poses I recommend you use when using Yoga for weight loss. Now my friend, I will go over what I believe is the CORE of Yoga Poses. Trust me, there have been times when I did this alone and still got the benefits that yoga gives from daily practice. Let’s take notes: The Sun Salutations When using Yoga for Weight Loss: These exercises are a combination of Yoga Poses, Breathing Exercises, Sun Bathing and Prayer. They have been practiced for centuries by Yoga Practitioners in India, Martial Artists and African Wrestlers and as a system to rejuvenate the body and soul are beyond compare. It’s been said in the Drugless Healing circles that one round of the Sun Salutations is much better than a week of exercises at the gym! They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can learn these simple exercises. In actuality, if you are familiar with “burpies” (the calisthenics exercise), they do derive their origin from the Sun Salutations. Here are some of their benefits: -They alleviate disorders of the skin and waist. -Flexibility increases and breathing is corrected, moreover, they mildly exercise the legs and arms, thus increasing the circulation. -They are the best way to burn calories and reduce weight and are often recommended for obesity and depression. -They are an effective way of loosening up, stretching and massaging all joints and internal organs of the body. -They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system. Technique: 1. Stand straight with the palms together as in a prayer position. 2. Inhale and stretch the arms above the head. 3. Exhale and bend forward while touching the toes. 4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands. 5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot. 6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead. 7. Inhale and bend back as much as possible bending the spine to the maximum. 8. Exhale and lift the body of the floor. Keep the feet and heels on the floor. 9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4) 10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position. 11. Raise the arms overhead and bend backward inhaling. As in Position 2. 12. Exhale and drop the arms and relax. You have now completed one round. Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible before an open air window first thing in the morning. Okay, we’ve gone over the core pose or combination thereof when using Yoga for weight loss in this part of the series of this article. I’ll go over SPECIFIC poses (asanas) that will target the trouble spots and some breathing exercises that would speed up burning up of calories. But my friends, note, when I say use yoga for weight loss; I mean ALL its limbs: the poses, the prescribed diet for practice and mind-set. If you were doing conventional exercise for weight loss, you’d know to eat a healthier diet right…? Well the same applies to yoga for weight loss as well friends. See you in part 2 of this article.

         
    Yoga for weight loss what you need know to succeed part 2

     

    Welcome back folks. Okay, let’s cut right to the chase for how Yoga for weight loss works. We’ve gone over the sun salutations and if you are anything like me, you probably tried them out and are sold on Yoga ‘the stretching’ exercise actually burning calories. Now let’s target the trouble spots. Poses for Trouble Spots when Using Yoga for Weight Loss: 1. Abdominal Region: The Forward Bending Pose, the Bow Pose, the Peacock Pose, the spinal twist and the Triangle Pose. 2. The Arms: Definitely the Peacock Pose! the Wheel Pose, the Crow Pose, the Side plank Pose and the 4-limb Staff Pose. 3. The Thighs: The Bow Pose, The Shoulder-Stand, the Hero Pose, the triangle and wheel poses. 4. Love Handles: The spinal twist, the triangle pose, (with practice) the Side Crow Poses, (for ease) The Side plank pose. I realize the spots above are the ones most of us seem to target when trying to lose weight, so I have made sure to go over them first. I’m under the impression that if you had searched in google or done some research on Yoga for weight loss, you must have gotten some degree of information on the poses above, or signed up for a class, bought a Yoga DVD, something to learn some more about it, which is why I did not go over each pose in detail. But trust me, they are indeed very easy. I will emphasize though, performing the Sun Salutations (upwards of 24 rounds) should be your main focus in using Yoga for a weight loss regimen, even before the other poses. This too will help: One pose that some Yogis and Yoginis state to be a versatile enough pose for the whole body will be the Shoulder-Stand. It is best practiced with its counter poses, in fact, since these poses have effects on the meta-physical and spiritual aspects of our lives, it will be safe to say never execute a yoga pose without counter posing it. You may throw some things out of normalcy. Here’s a brief overview on the Shoulder-stand as a yoga pose for weight loss: Spread a thick blanket on the floor and place your yoga mat on it. Lie on the back. Slowly raise the legs. Lift the trunk, hips and legs to a vertical position. Rest the elbows firmly on the floor and support the back with both hands. (See the Illustration for Proper Execution). Raise the legs till they become vertical. Press the chin against the chest. This is the chin lock. While performing this pose, the back of the neck, the posterior part of the head and the shoulders should touch the floor. Breathe in counts of 5-5-5 (inhalation, retention and exhalation). Don’t allow the body to shake. Its counter poses are the bridge and fish poses which will target your forearms/thighs and chest/neck respectively. As I promised; here is the Breath of Fire breathing exercise that you can add to your yoga practice to speed up the burning of calories. (Doesn’t the name alone tell you something…?) Breath of Fire Exercise (aka Kapalabathi or Bellows Breath) -Take a few breaths and see that the diaphragm is moving properly. Now with the eyes closed (as they should be when performing all breathing exercises) make a sudden contraction of the abdomen with a backward push. This leads to a sudden yet firm expulsion of stagnant air from the lungs. -Now follow this with a sudden relaxation (which naturally makes the new air rush in) now perform the exercise in this manner: passive inhalation and active expulsions at a rate of sudden abdominal push per second one after the other. A round should have 15-20 expulsions. Do not exceed 3 rounds -You may gradually increase to 120 expulsions per round and then perform only 2 rounds. (As soon as you are doing 50 expulsions per round, do not exceed 2 rounds!) Between each round take a pause for about 30 seconds of normal breathing. Now, there you have it, the information needed to get you started on the use of Yoga for weight loss: The poses for the trouble spots, the bellows breath, the shoulder-stand and the almighty Sun Salutations. Remember, for the same reasons Hippocrates-the father of Medicine stated: “Let your foods be your medicine and your medicine your foods”, you’ve got to include a proper diet when seeking to lose weight with yoga. Keep in mind this is an all too important limb of this exercise so, there’s no way around it friends. (But I’m sure you know that already) So strike a pose, and see for yourself how Yoga for weight loss can be an effective and safe choice.

         
    You are not doomed to be fat forever

     

    I know, you're probably thinking you have to diet to lose weight. But nothing could be further from the truth. With rare exceptions, most people were born into normal weight bodies. But then we learned to diet. Dieting causes the body to go into survival mode. Dieting itself sparks the intense biological urge to consume large quantities of high calorie foods. It causes the body's instinctual drives to override all intellectual controls. It primes the body to maximize food intake and minimize energy burned. Diets have set us up to fight against our own physical survival, the body's most basic instinct. As a comparison, think of how difficult life would be if you had to go to the bathroom on a rigid schedule. What if you only allowed yourself to urinate 3 times a day? At 8 a. m., noon, and 6 p. m. you could release exactly 5 ounces. You'd measure it - of course - to be sure it was the right amount. If you needed to go more, you would force yourself to wait until the next scheduled time. And too bad if you needed to go at 10 am, hold it until noon. You would be miserable. Your body would have a very difficult time complying with an arbitrary schedule. It would probably get ugly. Overeating because your body refuses to starve doesn't make you a failure. It means you're human. *It doesn't make you diseased. *It doesn't mean you are flawed forever. *It doesn't doom you to being permanently sick and trying to recover for the rest of your life. *It means you did the best you could at the time. *It means you can forgive yourself and move on. Eating is the most natural thing we do and your body knows exactly what it needs to live at it's very best. All you have to do is practice listening and ACT on the information. Your body knows what to do. Just as it knows how to breathe, reproduce, and heal. Think of how children live, we can learn a lot from them… *They rest when they are tired. *They run, jump, swim, dance, and play as much as they can because it feels good and it's fun. *They are picky about what they eat. They'll go hungry rather than settle for something they don't love. *They eat when they're hungry. *Once they feel full, they have to be tricked or bribed into eating even one more bite of food. *They drink when they're thirsty. *They love their bodies and they don't care how their thighs look or if their tummy isn't flat and tight. *They don't have to think about all this. It just comes naturally and easily as a part of being human. All of these natural instincts live in each of us, too. We all have the inborn ability to take care of ourselves. We just have to remember. We just have to get back in the habit of listening to our bodies…of following their wisdom. Remember, a normal body weight is your birthright. It was stolen from you. Now you get to take it back. So stop thinking of yourself as forever fat. You are not doomed to either being overweight or to being on a perpetual diet. Let overeating and overweight fade into the past. They served you well to keep you alive. Once you stop dieting and accept the body you were born with, you can return to your unique, normal weight. I'm not suggesting everyone is going to be model-skinny. The endless, tyrannical pressure to be very thin is a big part of the problem. Some bodies are meant to be soft and curvy. Others are naturally sharp and angular. We are variously stocky, tall, fleshy, muscular, sinewy, short, etc. There is wonderful beauty in diversity. Accepting and loving the unique beauty of your body will heal you and set you free. Be like a child and delight in the body you have. Cherish the power in your muscles. Enjoy the feeling of being alive here on this planet. Let go of having to look a certain way. Be yourself. Let someone else try to be like the models or celebrities. The world will be a better place if it gets to have the real, unique, special person that YOU are. Believe in your own healing. Believe that you can live easily and naturally at your own ideal weight. That faith is a huge part of what will set you free. Eating normally is completely natural. Deep down you know how to do it.

         
     
         
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