Category : Article
Overweight is the amount of body weight including muscles, bone, fat, and water that are in excess. Obesity is the excess of accumulated body fat. It is possible to be overweight based on factors of muscle, such as the case of body builders, which have muscle that weighs three times the amount as fat. Most people that are overweight are also considered obese.
One in three adults age 20-74 is overweight. This equals 58 million Americans based on the studies from 1980 to 1991, with the numbers growing every day. Overweight and obesity are known risk factors for heart disease, high blood pressure, gallbladder disease, diabetes, some forms of cancer, breathing problems, and arthritis.
Women with more than 25body fat and men with 30of body fat are considered obese. It is hard to really measure body fat based on the fact muscle weighs more than fat and the calculations used to measure body mass index (BMI) does not take into consideration the factor of the amounts of muscle on the person’s body. The most accepted method of calculating body fat is the underwater method, which is limited to laboratories with special equipment and not as widely used.
There are two simpler methods for measuring the body fat. One is the skinfold thickness measurement. This test measures the thickness of the skin on different areas such as the triceps. The measurements vary based on the skill of the person taking the measurements. The other test is bioelectric impedance analysis (BIA). BIA sends a small amount of electrical current through the body to estimate the total body water levels. The higher amounts of water levels indicate the amounts of muscle matter. Yet this procedure may not be accurate for people that are severely obese.
The numbers of overweight adults in America in the age range 20 to 74 years old for females are 32 million and men are 26 million. The numbers of overweight youth ages 6 to 17 years old is about 4.7 million or 11of the children in that age group.
Some of the primary reason for people being overweight can be seen in the foods consumed and the exercise levels practiced. The percentage of dietary fat in adults is 34 Saturated fat is 12
Extra calories consumed to gain a pound or to burn a pound is 3,500 calories. The number of women trying to lose weight is 33 to 40 The number of men trying to lose weight is 20 to 24 The average calories burnt while eating is .023 kcal per minute. The annual number of deaths related to poor diet and inactivity is over 300,000.
The costs economically related to overweight and obesity is estimated at $11.3 billion on treatment, diagnosis, and management. This includes treatment for diabetic kentoacidosis, diabetic coma, diabetic eye disease, and diabetic kidney disease all contributed to obesity. The cost related to gallbladder disease is $2.4 billion.
Obesity is $22.2 billion of medical treatment for the heart disease patients.
High blood pressure in obese people costs $1.5 billion with breast and colon cancer costing $1.9 billion. The indirect costs related to obesity in weight reduction products and a service that includes diet foods, products, and programs is $33 billion a year.
These are just a sample of the many facts that are available about being overweight and/or obese.
The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930′s. This fruit appears to be a dieter’s dream. It has no fat, is high in fibre and low in calories. It also carries benefits for your skin as it is high in vitamin C.
So how does this diet work? It’s very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.
It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss. You need to review all areas of your life. Do you eat food because you are bored? Upset? Do you get enough exercise? Most Americans are not active enough. You don’t suddenly need to become a gym fanatic but a little extra activity every day will help. I am sure you can think of a million ways to add some movement to your sedentary lifestyle. You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.
In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.
Eat more fruit and vegetables. They are high in fibre, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don’t eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.
Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don’t exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.
Don’t mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.
You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.
The 3 Day Diet Menu is quite simple. Each day, you pick a breakfast, lunch, and dinner from this list. Besides the foods on this list, you can have salt, pepper, vinegar, lemon, herbs, Worcestershire sauce, soy sauce, mustard and catsup.? The 3 day diet menu is designed to give you about 900 calories a day.
On the 3 day diet menu, it is very important to eat your grapefruit or drink your grapefruit juice at every meal. Additionally, you must drink at least 32 ounces of water each day.
Breakfast #1
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
1 piece of dry toast topped with 1 tablespoon of peanut butter
Breakfast #2
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
1 egg
1 piece of dry toast
1/2 banana
Breakfast #3
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
5 saltine crackers
1 oz. cheese
1 apple
Lunch on the 3 day diet menu also has about 200 calories a day.
Lunch #1
1/2 cup tuna in spring water
1 piece of dry toast
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Lunch #2
1 cup cottage cheese
8 saltine crackers
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Lunch #3
1 boiled egg
1 slice dry toast
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Dinner on the 3 day diet menu has about 350 calories and bulks up the meal with 2 cups of vegetables. You also get a sweet treat in the form of vanilla ice cream.
Dinner #1
3 ounces of lean meat
1 cup of green beans
1 cup of carrots
1 apple
1 cup of vanilla ice cream
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Dinner #2
2 franks
1 cup of ?cabbage
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Dinner #3
1 cup EACH of:
* tuna in spring water
* carrots
* cauliflower
* melon
* 1/2 cup of vanilla ice cream
Coffee or tea (sugar substitute okay)
1/2 Grapefruit or 4 oz. grapefruit juice
Grapefruit has no scientifically based fat reducing properties and does not magically speed up your metabolism. Eaten whole (rather than juiced), 1/2 of the fruit provides 6 grams of fibre. But then, oranges provide 7 grams of fibre.
The 3 day diet menus do provide a healthy, balanced meal plan, but it has only about 900 calories. So, will you lose weight if you stick to the diet? Yes. You will probably lose between 3 and 6 pounds. Some people claim to have lost 10 pounds.
This can be a real turn on for people who need to lose a dress size in a short amount of time, particularly if a big event is looming. But, the 3 day diet menu does not provide a lasting solution to weight loss.
Getting a well chiselled abdomen totally depends on how you work them ? no one was born with a six pack abs. You will have to understand that just like any muscle, if you want to build definition, you will have to hit your muscles with various resistances and at various angles. Well, regular crunches will help you tone your abs, but if you really want the chiselled look, you will have to abdominal machine too.
What You Need to Perform machine Crunches
You will an abdominal crunch machine, time and dedication.
How to Perform Machine Crunches
Look for the abdominal crunch machine at the gym. This machine has a seat that is attached to a weight stack. You will also notice that a padded area is also attached to the weight stack, around the area where your chest should be when you sit down (on the seat). It is not uncommon to mistake this machine for the back extension ? this is because these two machines look very similar. The one and only difference between the abdominal crunch machine and the back extension machine is way the padded bar moves. The padded bar moves backward on the back extension machine and moves forward on the abdominal crunch machine.
Start with a light weight so that you see what you can successfully handle for repetitions. Choose a weight that you can handle for at least 10 repetitions. You should also make sure that you adjust the height of the seat and the placement of the padding according to your height. Some abdominal crunch machines have charts that provide institution for appropriate settings for both the padding and the seating.
When you sit in the machine, place both feet flat on the ground. You should place your chest on the padding and make sure you place your hands where you feel the most comfortable. You can place them on the pad or place them on the handles attached to the seat. Make sure that you keep your back and abdominal muscles tight all through the movement in order to avoid injury and to also get the best out of the exercise. As soon as you are seated in this position with your chest placed on the pad, you are ready to start this exercise ? this will be the starting position.
You should push your chest forward on the pad and ensure that your abdominal muscles do a lot of the work. When you lean face first towards the ground, you should begin to feel a tightness in your abdominal muscles. Do not over do it! Just make sure you lean as far forward as you possibly can until you feel a tightness/contraction. When you feel the tightness in your abdominal muscles, hold the position for up to a couple of seconds.
Go back to the starting position, and repeat the exercise for at least ten (10) repetitions. Stop if you feel that your abdominal muscles are beginning to cramp. It is really a great idea to warm up the abdominal muscles before, during and after the exercise in order to avoid discomfort or injury.
A calories burned counter is called a pedometer. Choosing a good and high quality Digital Calories burned counter usually means paying more as the more expensive pedometers are better. As with everything you buy, you get what you pay for. However, you can avoid paying for more pedometer than you need by researching and looking for reviews. The following are characteristics of a good Calories burned counter.
1. It Doesn’t Under-Count Or Over-Count Steps
The most essential characteristic of a good Calories burned counter is accuracy. While no pedometer can have 100accuracy in counting steps, you should not get one that under-counts or over-counts in either extreme. In most cases, a poor quality calories burned counter usually under-counts your steps. Because every step counts, you may end up working harder than you should if you buy a poor quality pedometer.
2. It Comes with a Waistband Clip or Durable Belt
No matter how well the pedometer itself works, it can only work if it is attached to you. That’s why you don’t want to choose a Digital Calories burned counter that comes with a belt or waistband clip that breaks easily. Once the clip or belt is broken the device may not be unusable since it is designed to be clipped firmly on our waist to count steps properly. Always look out for belt or waistband clip that comes with lifetime warranty if available as you can return it for a replacement if it breaks.
3. Comes With Warranty (At Least 1 Year)
A good quality calories burned counter will come with minimum one year warranty or more. A pedometer with no warranty or a limited warranty gives you no assurance that the device will last.
4. Comes With Longer Battery Life
A calories burned counter that comes with only a short battery life will not be accurate and this will negatively affect your wellness and fitness program. Thus, you must find one that has a longer battery life.
5. Comes With “False Step” Sensor To Remove Non-Step Motion
The better calories burned counters come with built-in “false step” sensor. These filter out motions that are not considered as a “normal step”. Such calories burned counters are usually more accurate in results compared to others.
6. Has Separate Step and Aerobic Step Counters
A pedometer that has separate calories burned counters for regular steps and for minutes walked more than 10 minutes continuously will give you a better sense of the actual calories you have burned off. These pedometers are more sophisticated and thus better.
7. Has an Automatic Shut Down Feature
Some of the more advanced calories burned counters will automatically reset themselves at midnight. While this isn’t an essential feature, it is nice to know that you get a fresh count of your steps each morning.
Calories burned counters that are used as freebies or are items given away in trade shows, or sold as promotional items are typically considered as “cheap” and “not-so-good-quality” Pedometers.
Instead, invest the $25 to $35 out of your own pocket to get one of the top quality calories burned counters available today.
After the drinking of water, juice recipes for weight loss have to be one of the most natural and best ways to stay healthy as you lose weight. Forget about the fad diets, the celebrity endorsed virtual starvation weight loss programs, adding natural healthy juices to your daily eating plan is streets ahead.
The first thing you’re going to have to do is to invest in a juicer – and I say invest because that is exactly what it will be for you and your body. They come in all kinds of shapes and sizes and prices and though some of them can do a variety of other things such as pulping and chopping, a basic juicer will serve you well to try out some juice recipes for weight loss.
Decide on your favorite fruits and vegetables and make sure that the produce you use is as fresh as you can find. The great thing about using juices to help you lose weight is that what you come up with can be as personal as the clothes you wear and how you wear them. No one, is going to be preparing and drinking the same juice recipes as you in the same way as you!
Fancy a carrot and apple juice for breakfast? Then simply wash your carrots, peel and core your apple and throw them into a juicer, in whatever quantities you desire and add a splash of lemon juice and you have yourself a lovely breakfast juice. A juice like this is stuffed full of beta carotene, iron and vitamin C and so if this doesn’t get you going in the morning then simply throw in even more vegetables.
The real key to finding and using juice recipes for weight loss is to make sure that you try a variety of juices. Think about this, the number one reason that many people fail to lose weight is because they get bored with what they are eating. They crave their favorite foods and feel disgruntled that they are not ‘allowed’ to eat and enjoy them. Now, there is virtually no way you should fall into the trap of getting bored with your juices. Just make sure that you are mixing them up regularly and adding or taking away from them.
For instance, that apple and carrot breakfast juice could be so easily changed and refreshed by adding a stick of celery to the mix or even a hand full of strawberries and some crushed ice. Just make sure that you are using all of your favorite fruits and vegetables, in a variety of groups and your juice recipes for weight loss will stay refreshing and keep your interest.
In this Cabbage Soup Diet Review’s, I’m going to tell you the good and the bad of this popular fad diet. In the plan, you eat as much of the soup as you want plus certain foods on certain days. It is a seven day meal plan and the authors claim you can lose up to 10 pounds in just a week. This Cabbage Soup Diet Reviews’ goal is to help you decide if you want to try the plan.
The cabbage soup diet is most often attributed to the Mayo Clinic, although they have issued a number of releases saying that they had nothing to do with its development and do not endorse it. If you have a major hospital in your area, you may have heard of it by that name. For instance, Loma Linda University is a major teaching hospital in one area and people in the vicinity call it the Loma Linda Diet.
In this Cabbage Soup Diet Reviews, I’m going to tell you what I like about the program and what I think is lacking. It is a good diet in some limited circumstances, but if you are looking for lasting weight management, it’s not the right choice for you.
There are two factors that make this program so attractive. The first is that if you stick to the plan, you will lose weight up to 10 pounds in just one week. The other plus is that you won’t have to be hungry at all. That is because you get to eat as much of the soup as you want. You may get tired of the soup, but you won’t go hungry.
The downsides of the program are also twofold. The first is that the diet is boring and many people find the food bland. You are only allowed certain foods on certain days. For instance, on one day, all you can have besides the soup is bananas and skim milk. On the other hand, on another day you get up to 16 ounces of steak and all the vegetables you want.
The other problem with the diet is that it is extremely low in calories. That means that it is not sustainable over time. In fact, even people who endorse the cabbage soup diet recommend that you stay on the diet for one week and then wait at least one week before starting the cycle again.
You will average about 900 calories on the diet. This cabbage soup diet reviews notes that that’s not enough to keep your body going. Therefore, you will be forced to burn fat. That’s a good thing. But, if you stay on it for more than a week, your metabolism will start to shut down, reducing the fat-burining effects.
Also, the main weight loss from the cabbage soup diet comes from water loss.
In short, my cabbage soup diet reviews points out that if you need to lose weight for a one off situation like a wedding, reunion, or just a big date, this may be a solution for you. But if you are looking for a long term solution, this is not the program for you.
And that’s my cabbage soup diet reviews.
You hear all the time about the benefits of exercise, but many people don’t understand the specific benefits that can be enjoyed with a good exercise plan. There are more benefits than you might think that come along with a good exercise routine. Not only will you get all of the health benefits including a toned and well muscled body, but you will also restore your confidence and self esteem in the process.
Self esteem is one of the best benefits of exercise that you don’t always hear about. When you begin to get in shape and lose weight with your exercise routine, you will automatically feel better about yourself and work even harder on your healthy routine. For many people, this is the beginning of a whole new way of living. Even if you don’t begin with a healthy diet, the restoration of your self esteem and the boost to your self confidence will inspire you to start watching what you eat as well.
Confidence is one of the most attractive qualities that a person can have. This is another of those benefits of exercise that is not listed often enough. People who are confident hold themselves taller and are not afraid to try new things. This can make you more attractive than the smaller size and weight loss that you will experience from your exercise routine.
Of course, there are a great many health benefits of exercise that should not be ignored. Obesity is responsible for more health problems than almost any other issue. When you begin to include exercise in your daily routine and begin burning calories at a much faster rate, you will begin to lose weight. Add in a healthy diet and the weight will come off even faster. A weight loss can result in a decreased risk of heart disease, diabetes and cancer. These are no small benefits and they are ones that will help you to live a longer and healthier life.
All of these benefits can be use by including exercise in your daily schedule. Even if you have not exercised for a long period of time, you can start off with a brisk walk to get started on your road to good health. Wake up a little earlier in the morning and start off your day with a quick walk around the block. Over time, you can add to your walk and before you know it, you will be racking up the miles every day. Go at your own pace and learn to listen to your body while you are just starting out.
Always start with a good warm up and end your exercise with a cool down. This is the best way to care for your muscles before you begin your harder exercises and it will prevent injury. The benefits of exercise can be yours if you include exercises that you enjoy in your daily routine. Dance, if that is what you enjoy. Go for a swim or just take a walk around the block. It is all up to you.
The one arm dumbbell rows will concentrate on the middle of your back. This is the best exercise for last when working your back out. It will give your back one last stretch for building the strength and the muscles. It will also work the muscles in your shoulders, biceps and your lats.
When doing the one arm dumbbell rows, you will need a flat bench and a dumbbell for each hand. Use dumbbells that are on the lighter side to begin with. Put one dumbbell on the floor on each side of the bench.
Place your left foot flat on the ground and slightly bend your knee. Lift your right leg up and place your knee towards the end of the bench. Place your right palm face down on the bench towards the top. This is going to give you extra support. You want your torso parallel to the ground while bending at your waist.
Slowly lower your body down and with your left hand grab the dumbbell. The palm of your hand will be facing under the bench. Straighten your body and back out so it is parallel with the ground. Your arm will be extended straight down while holding the weight. Keeping your back straight you are now in the starting position for the one arm dumbbell rows.
Start exhaling as you bring the weight up to your chest side. Make sure you keep your arm close to your side. Concentrate on lifting the weight with your shoulder, lat and back muscles. Do not use your forearm for lifting the weight. When your weight is level with the side of your chest hold the position for a few seconds. While you are holding the position now is the time to squeeze those back muscles.
Start inhaling and lower the dumbbell back to the starting position. Keep your back and torso straight during the lowering of the weight. Keep repeating the motions until you have completed the recommended repetitions.
When you are done with the repetitions it is time to switch arms. Place your right foot flat on the ground with a slight bend in the knee. Lift your left leg onto the bench with your knee located toward the end. Place your left hand toward the top of the bench with your palm down. Make sure your torso is parallel with the ground and grab your dumbbell with your right hand. You are now ready to repeat the steps for the repetitions.
If you do not feel comfortable using the dumbbells you can still perform the exercise. Go to the high or low pulley machine for doing your one arm rows on. Adjust the weight so it is not too heavy and take your position on the bench. The pulley will give you the same kind of workout as the dumbbells would.
These exercises targeted your lower and middle back. If done properly then will build the strength along with the muscles in your back.
Posted in Article on April 30, 2012
Who said exercise couldn’t be fun? You can literally exercise any time, any place if you just use your imagination a little. Take for example regular household chores, did you know that a 150 pound woman can burn approximately 230 calories in thirty minutes just by performing housework? Who said housework was a chore? Not anymore!
It is very true housework can really burn the calories especially if you put a little more effort into it. So instead of just vacuuming in a kind of lazy way, concentrate on your movements. Push the vacuum a little further away from you and pull it back with more gusto! Now you are burning a few extra calories.
The same applies to cleaning the bath tub or washing the floors. Instead of thinking about how much you dislike the chore. Think instead about applying a bit more pressure to your movements.
When you are cleaning and dusting take longer strides with your legs too. Take a long stride and then hold the position for a few seconds to help stretch your muscles. Then bend at the knees. When picking things up off the floor use your knees to bend down or you can bend straight legged. But just be careful not to over stretch and pull a muscle.
Outside the house you have lots of additional ways to exercise. Gardening, weeding, cutting and raking the lawn are all wonderful workouts. If you don’t normally do these chores offer to do them once a week and take advantage of using a different set of muscles.
The same goes if you have a dog, offer to be the one to take them on a walk. Or give your dog a surprise and take him for two walks a day instead of one, they will be excited and happy to go with you.
Most kids these days have some type of gaming console so why not take advantage of this and get an exercise video game. If you are a little embarrassed about anyone seeing you, get up early in the morning and play the game. Before long your kids will want to exercise along with you.
It really is easy to incorporate exercise into your daily chores. No matter what cleaning chore you are doing there is a way to bend, stretch and just put more effort into it. So go ahead and have fun while cleaning, your body will love you for it.
