Obesity and Low Impact Exercises

The term low impact refers to exercises that involve one foot always staying in contact with the ground. This type of exercise places minimal stress on the joints in your knees, ankles and hips. These exercises are recommended for people who are: new to exercise, older adults, suffering from osteoporosis or arthritis, injured (bone, joint or connective tissue), pregnant, and obese. Low impact exercise benefits people suffering from obesity by improving their flexibility, decreasing pain experienced during workouts, producing less stress on the joints, and increasing strength.

Exercises That Are Low Impact

There are many exercises, that are defined as being low impact, that obese people can perform to improve their health. These exercises can be performed with or without equipment. Walking, hiking, swimming, yoga, Pilates, tai chi, aqua jogging, water aerobics, most step aerobics, dancing and body resistance exercises are some of the low impact exercises that can be performed without any special equipment. Some that may require minimum equipment to large machines include most strength training exercises, elliptical machines, cycling, rowing machines, kayaking, stair stepping machine, rollerblading and cross-country skiing.

Improved Flexibility

People suffering from obesity can benefit greatly from improved flexibility. Increased flexibility reduces back pain, improves circulation, reduce muscle stress and tension, increases range of motion and prevents injury. Some low impact exercises that help with flexibility are tai chi, yoga and Pilates.

Decreased Pain Obese Experience During Workouts

High impact exercises for obese people can be extremely painful. Being obese and trying to perform these types of exercise greatly increases the pain you experience during and after a workout. On the other hand, low impact exercises are actually recommended as part of pain management programs for people who suffer from chronic pain and medical conditions like fibromyalgia. Water activities such as swimming, water aerobics and aqua jogging are among the best exercises that obese people can perform to prevent pain during exercise, as the water supports their weight. Other good options are walking, using recumbent bikes and using elliptical machines.

Easier on Obese People's Joints

Obese people have been known to experience pain in their back, feet, knees, and hips after performing high impact exercises. They also experience severe soreness and fatigue of the muscles. Even when a person is in a healthy weight range, these exercises apply greater force against the joints, spine, muscles, ligaments, tendons and other connective tissues. Obese people should choose to perform low impact exercises instead, as they involve exerting less force on the joints.

Improved Strength in Obese

You have heard the saying muscle burns more calories than fat. Like everyone else, obese people starting an exercise regime wants to incorporate some sort of weight training. Most people assume that high impact exercises are the best ones for building muscle. The truth is that most weight training exercises are low impact exercises, so it is not necessary to perform high impact exercises to obtain the benefits of muscle gain.

Choosing to go lower impact is the best option for people suffering from obesity. These exercises can be performed with or without equipment and offer many benefits. Low impact exercises help to improve flexibility, decrease the pain experienced during workouts, are less stressful on joints, and increase muscle strength. An obese person wishing to start an exercise program should consult with their doctor to find out which exercises are right for them.

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7 Psychological Distresses Obese People Face

Many are aware of the physical side effects that weight has on a person's health. But did you know obesity has psychological effects as well? The media has promoted weight-stigmas to be associated with anyone who is obese or overweight. These stigmas include characterizing obese people as being lazy, lacking willpower, being over-indulgent, taking little interest in diet or exercise and contributing to the rising costs of health care. These commonly held viewpoints have negative consequences to an obese person's psychological health.

Obesity Increases Risk of Social Isolation

Social isolation is the complete, or near complete, withdrawal from society. It involves staying at home for days or weeks at a time, lack of communication with friends or family and avoiding contact with people when interaction is available. Social isolation can lead to a multiple of conditions including: loneliness, increased stress, aggression, anxiety, fear, memory impairment, depression, etc.

Obesity is Linked to Behavioral Difficulties

Obesity has been shown to have a direct connection with behavioral problems, especially in children. Behavioral difficulties that have shown to have a correlation including aggression and delinquent behaviors. It is still under debate whether obesity is the cause of these types of behaviors or whether the behaviors contribute to an individual's obesity.

Obesity Promotes Negative Self-View

Many obese people have negative self perception. Self perception is an individual's idea of ​​who they are as a person. It is often directly linked to how you feel others perceive you. Social stigmas can directly impact the way a person views themselves.

Obesity Effects Self-Esteem

Obese people tend to allow their weight to define who they are, what they are capable of and set the value on their self-worth. Obesity leads to intense feelings of self-doubt, shame and despair. Low self-esteem can lead to self-criticism, sensitivity to criticism from others, fear of making mistakes, always looking to please others, guilt, hostility, pessimism and envy.

Obesity and Depression Correlations

Research has shown that there is a direct correlation between obesity and depression. Depression causes a person to have persistent feelings of sadness, loss of interest, hopelessness and inadequacy. Like obesity it is associated with low self-image, low self-esteem, and social isolation. In addition to these similarities, both obesity and depression share many of the same risk factors and treatments.

Obesity Leads to Bullying and Victimization

People who are obese are oftentimes the victims of teasing, bullying and discrimination. The traumas associated with these types of experiences and lead to more weight gain. These acts also directly negatively impact a person's emotional health. These acts can contribute to a person's low self perception, low self-esteem and depression.

Obesity and Suicide

The psychological distresses associates with obesity can lead to suicide. Depression alone is a high risk factor of suicide. Other suicide risk factors that are associated with obesity are: feelings of hopelessness, aggression, social isolation, loss (inability to perform task you were once able to), physical illnesses associated with obesity and bullying / victimization.

The weight-stigmas associated with anyone who is obese contributes to the way these people view themselves and how other people view them. These stigmas directly affect an obese person's psychological health. Distresses caused by weight-stigmas include: social isolation, behavioral difficulties, negative self-view, low self-esteem, depression and bullying / victimization.

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Controlling the Appetite As a Way to Permanent Weight Loss

Natural Way of Controlling Appetite

Having an appetite is usually a clear indication of having good health. However, having more than what the body needs can result to an unhealthy outlet. These may be in the form of obesity, and enfeebling ailments like arthritis, heart disease, high blood pressure, diabetes, and cancer.

There are several ways of preventing these situations from happening and these can be done through natural means. It would include: eating more fibers to increase bulk in the stomach; increase water intake for hydration and to flush the toxins out; eating small portions of meals frequently, but slowly to keep hunger pangs under control; eliminating trigger foods like simple carbohydrates that can help shoot up blood sugars, and; getting enough sleep to prevent hormonal imbalance.

Supplying the Urge to Eat At Night

After a hard day's work, you are most inclined to lay sprawled in your cushy sofa and watch television. In such situations, you are likely to crave for several bags of junk food and a couple of beers. When this happens, all your healthy lifestyle during the day are sabotage in one sitting.

You can help curve your appetite by eating nutritious snacks to keep you full and satisfied. It is advisable however, to have medical supervision if you attempt to try on a new diet, most especially if you have a health condition. If you crave for snacks during night time, it would be wise to skip a snack in the day so you can eat it at night and not feel deprived.

If you crave for chocolate, it would be wise to indulge in dark chocolates that are high in flavanols, an ingredient that prevails heart disease if consumed at less than 85 gms per day. It is also unhealthy if you sip tea or natural fruit juice instead of cola drinks or beers. Eat a smaller portion, that contains lesser calories of your favorite snack food like popcorns – by taking it plain instead of buttered up.

Suppressing Post Work-Out Cravings

When exercising and working out becomes a problem in suppressing appetite, there is a need to know the right balance between the calories that you take in, and those that you burn. Exercise is not a panacea for weight loss because it has a tendency to increase your appetite too. The equation would be tilted back if you burn 500 calories in one hour and take it back in merely 2 minutes by gulping down a double burger with a tall glass of cold soda after a hectic exercise.

Exercise as researchers have shown, tends to suppress hunger during or right after the workout. However, the desire to eat may surge up a few hours after making you want to eat more. This situation affects women more than men and may be due to a woman's physique that is geared towards child bearing. A woman's body needs energy for reproduction purposes; so if it senses that you are depleting energy fast, it would give you the triggers to find a replacement fast.

The combination of healthy dieting and exercise can fast track the body into shedding excess pounds. It tends to keep the pounds off over the long haul. Those who are physically active and can control their food urges are more likely to become more successful in having that toned and lean body that they can be proud of having.

Controlling Appetites During Winter

When the weather outside becomes unexpectedly cold, cravings for food can spin out of control. It is during the months of November to March when you see temperatures fall and you suddenly find yourself craving for comfort food: pasta, mashed potatoes, casseroles – food that makes you warm and comfy. When the temperatures outside drops, body temperature drops too and that's when you crave for carbohydrate-rich food that will help you get warm quickly.

The cold weather is a triggering factor that tells the body to warm up fast. This equates to cravings for high carbohydrate foods – like sugary cakes and pastries; and starches like pasta to make the body heat up fast. When you give in to these cravings, it sets the motion for the blood sugar to go up and down – thereby setting the appetite to be in constant cycle to crave.

Conclusion: The Need To Control The Appetite

The basic reason is that you want to attain long term weight loss management. The critical factor towards the attainment of this goal is – knowing when you are hungry, what to eat when you are hungry, and knowing when to stop when you are full. The body has hunger and fullness cues that help you face the challenge when you are in the middle of your weight loss program.

By understanding these triggers, you would be in a better position to address them. This would give you additional assurance that calories loss are never restored, and avoid the anxiety of dreaming of high-calorie food when hunger pangs strike you. By facing the challenges head-on and knowing about them, you would be in a better position to keep the weights off and have that slender and fat-free body that you always long for.

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Why Does One Gain Weight Faster Than Losing Weight?

One of the most frustrating facts about weight is that our body puts it on too quickly. Losing it, well, that is a never ending struggle. No matter how hard one exercises, the scale numbers do not seem to be lowering down.

The science behind those cruel fat build ups

If your body consumes more fats than it is able to burn, then you will gain weight. On the other hand, you will shed pounds, if, your body uses up more calories than the intake. However, in today's environment, it is hard to lose weight due to lack of exercise and a stressful rule. Nonetheless, by following up with the right kind of nutritional statistics, you will be able to balance the scales.

Calculating the science

One pound of fat equals 3,500 calories. Whenever you eat more calories than what your body needs to perform its basic activities, the extra calories turn into fat lining. All the excess supplements such as fat, carbohydrates and proteins all get stored in the body as fat.

Unfortunately, once the fat cells are created, they do not disappear. The created fat cells acquire veins and other bodily infrastructure. When the individual goes on a diet, these cells are purely shrink. They do not disappear. There are waiting for the moment when they can again store fat. So, this is the reason why after weight loss, it is easy to gain weight again. However, if you stay active and burn a lot of calories, then you can steer clear from this danger of putting on weight again. That is the main idea.

How do calories burn?

Most of the people think that calories get burnt only in intensive workouts and tiring activities. However, calories burn in everything one does. They are consumed from mere bodily activities like standing, sleeping, walking or any other kind of activity. People have this general perception that they will only burn calories during the time they are exercising and since do not perform any activities for the rest of the day. However, this is not the case.

Our body does exactly what we ask of it. In order to burn those calories efficiently, your body has to be balanced hormonally, physiologically and spiritually. We need enough sleep to lose weight. Stress is a major factor which decides how much one eats. Try to stay in a balanced, peaceful state of mind to keep your physical as well as mental health in check at all times. This will enhance weight loss. Include more vegetables and fruits in your diet to stay healthy.

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Holiday Weight Gain Fact or Fiction? Should You Worry About Gaining Weight Over The Holidays?


So it turns out that the average person gains about 1 pound over the holiday season – which is not really that much at first glance. However, when you consider that the average adult is expected to gain 1-2 pounds a year then it changes the story slightly. Could it be that the 1-2 pounds we gain each year is due to our holiday habits? What would happen if we could eliminate the holiday weight gain?

What started this myth that we should all be worried about it over the holidays? It's likely a combination of factors the two big culprits being the commercial weight loss industry and ourselves.

It's no mystery that we live in a highly commodified society where every holiday has been packaged, branded and sold. It should come as no surprise then that the myth of massive weight gain over the holidays has been consistently affected by the companies and products that will benefit most from it.

Yes, we (me and you) are equally to blame. In a number of studies, when people were asked how much weight they typically gain over the holidays, the average was well above 1-2 pounds. In some cases as high as 10 pounds! What this should tell you is that we have misconceptions about our own weight gain or weight loss and that it seems we are much harder on ourselves than maybe we need to be.

Fact # 1: If you are overweight you should be on alert

Now, the story gets more interesting when we look at people who are already overweight – in this case, studies show that this person could expect to gain, on average, 5 pounds over the holidays! So while the holiday weight gain has been grossly exaggerated in main stream media and in our own minds, the holidays should still be considered a “high risk” time for people who are overweight.

Fact # 2: What is working against you?

Where to begin? Here's what you need to remember, one of the most important effects on weight (losing or gaining) is stress. Think about it. Usually the holidays is a stressful time – it gives us every excuse psychologically to break the good habits by over eating, consuming more alcohol, increasing cigarettes per day, less sleep and on and on. Physiologically speaking, stress also affects our bodies ability to function properly often storing more fat (or conversely the inability to break down the fat effectively).

Fact # 3: Goal Setting = Success

Research also tells us that effective goal setting is one of the most important things you can do to be successful in achieving whatever your health goal may be. There are helpful tools available to guide you through this process – including worksheets and suggested questions to ask yourself to make sure you are setting realistic expectations for yourself.

Bottom Line

Weight gain and poor health are not inevitable over the holidays. There are very easy things anyone can do to avoid gaining weight over the holidays – if you are already overweight you should be especially aware of your habits over the holidays.

In addition, establishing clear goals for your health over the holiday is an important step as you head into the New Year (think New Years Resolutions). What you should definitely avoid is using the holidays as an excuse to break every good habit. This will only lead to delaying or self-sabotaging your long term weight or health goals.

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Accelerate Healthy Weight Loss Through Hypnosis

Media and the world of fashion have turned weight loss into a huge industry. Just think about the number of weight loss products, supplements and programs that celebrities endorse. This industry focuses on immediate solutions that are difficult to sustain. Many people enter a vicious circle that they have no idea how to break out of.

The best kind of weight loss starts with proper motivation and the focus on positive life changes. To accomplish these goals, you need to work on your self-perception and the way in which you see the world. You can achieve these goals through hypnosis.

What are the Traps that Dieters Fall Into?

Do you believe that severe diet restrictions will help you lose weight? You are not alone. Millions of other people are starving themselves without being capable of accomplishing anything.

The problem is that diet foods can be just as fattening as their regular counterparts, especially if consumed in huge quantities. There is no such thing as “bad” or “forbidden” foods. Moderation and a balanced diet are the key to losing weight.

A diet will make you feel deprived and guilty. Are these sentiments the ones that will keep you motivated? Focusing on the negative is the best way to set yourself up for failure.

How is Weight Loss Hypnosis Different?

Weight loss hypnosis provides a different possibility through positive motivation.

So many people are confused and poorly motivated. They want to lose weight in order to look like celebrities or they want to lose weight in an attempt to please their significant other. Both of these reasons are insufficient to introduce major life changes.

Weight loss hypnosis works in a different way. It allows participants in the program to heal “internally” and to start loving themselves. Doing something beneficial because you love yourself and you want to be healthy is going to deliver much better results than trying to please someone.

Can You Change Your Own Self-Perception?

Your self-image – is it positive or negative? What do you see when you stand in front of the mirror? Can you look at yourself and say that you love your body and your appearance? Chances are that you can not.

A hypnotherapist will guide you through the process of forming a positive self-image. Being inspired and motivated is going to add an element of pleasure to the weight loss process. You can not change your self-perception from the outside. The process has to start with your own thinking, beliefs and values.

Hypnosis can help you modify the destructive patterns of the past. Weight loss that starts with self-reflection and eradication of self-damaging thoughts is the possibility for achieving long term happiness.

What is the Secret to Weight Loss Sustainability?

Do you think that you have reached your “happily ever after” because you have managed to get rid of the extra pounds? If the process stops there, you can accumulate the same amount of weight in a very short period of time.

Weight loss hypnosis can extend the results because of the inner changes that it accomplishes. You become a happier, more motivated person. You find it easy to maintain healthy habits and to do beneficial things for yourself. Finding pleasure in such changes will help you enjoy the weight loss results without worrying about going back to where you used to be.

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Why More People Become Fat

If you think the answer is because people are eating more food, that is a wrong answer because the next question would be: Why people are eating more? The answer lies in why this worldwide trend for obesity is getting stronger. Before we answer this question, let us first see the general trends. According to figures released by the World Health Organization (WHO), these are the statistics:

1-Worldwide obesity has almost doubled since 1980. In 2008, more than 1.4 billion adults, 20 and older, were overweight. Obesity rates have risen three-fold or more since 1980 in some areas of North America, the United Kingdom, Eastern Europe, the Middle East, the Pacific Islands, Australasia and China.

2. Women are fatter than men: 200 million men compared to 300 million women were obese, in 2008.

3. Overweight and obesity are the fifth leading risk for global deaths . At least 2.8 million adults die each year as a result of being overweight or obese.

4. More than 40 million children under the age of five were overweight in 2011.

5. Out of 22 industrialized countries, the US has the highest obesity statistics . 2/3 of Americans over age 20 are overweight, & nearly 1/3 of Americans over age 20 are obese.

Common Causes of Obesity

The causes are variable and include:

1-Watching TV: More people and especially children are spending more time on TV.

2-Eating food of more calories: more fatty food are now available. TV commercials also promote eating high-calorie foods

3. Less exercise and more inactivity: Changes in transportation modes made more people less likely to move physically. More work pressures and longer working times result in less exercise.

4-Genetic causes: some people become fat because of their parents who are also fat.

5-Hormones imbalances: Some persons become very fat because of their hormones imbalances.

6-Metabolism and age: it is a known scientific fact that as you grow in age, your metabolic rate decreases which means the rate you burned consumed calories will be slower.

These causes are known to almost everyone. Nothing new about them. These causes can promote the trend towards obesity, worldwide. Yes, they can make people more fat. However, these causes are not the major causes. We want to know why obesity level almost tripled in many regions around the world. We want to answer the questions:

What makes people eat more than before?

What is the drive behind eating more food?

Major Causes of Binge Eating:

The usual causes mentioned above are only secondary causes. Genetic causes are not proven, because some persons become fat out of modeling their parents, not out of genetic reasons. I myself have treated overweight for some persons, only by removing their model, nothing else. When they lose weight, they become, of course, very surprised because their modeling process was entirely unconscious. Hormone imbalances are not common, and even some people think they have it while actually they become fat because of other factors.

We know that hunger makes people eat, but that is under the “Natural” cycle. The trend now is that people start eating, not because of hunger, but rather because of other reasons. The reasons for more eating are all related to … emotional factors. Research shows that more persons start binge eating because of these emotional causes. Many persons (not all), eat more than they need to because of anger, sadness, boredom and / or depression. Some people start binge eating consciously while others unconsciously. More recent research is linking obesity to high stress level. Lack of sufficient sleep also contributes to obesity, according to a 2004 study that had 1,000 volunteers. Stress and lack of sleep are closely connected.

One emotional cause is “self sabotage”, especially in women. Women in bad relationships, develop this behavior, usually unconsciously. Some develop it consciously, but that is to sabotage the relationship, as if to “punish” the partner. Some wives become all of a sudden fat, usually because of lack of sexual fulfillment.

Some people cope with different kinds of pressures by binge eating. For them, it is a way of “releasing” that pressure. Scientific research shows that delicious food releases endorphins & serotonin in the body. These are called happiness hormones. No wonder that after eating a good meal, the mood becomes much better. It is because of these hormones. This creates like a “natural” tendency among people to eat more during bad times. It is like a good way to combat emotional pain. One example: Oprah Winfrey: she admitted in “Piers Morgan Tonight” that in 1998 after her film flop, it was a low point of her life, and that she ate 30 lbs. of macaroni and cheese in one night! Of course, not every person is Oprah, but according to the American Psychological Association, research shows that 51% of obese persons with binge eating also had major depression.

What To Do?

The unconscious mind can control the weight if suitable tools were used. Some tools can increase metabolic rate which means you can burn calories even without exercise. Rearranging the values ​​of the person, can also be effective for weight control. Changing eating speed to a lower level is also helpful, because the brain signal of being full can have enough time to make you feel full. Coaches have many other tools that proved to be effective for weight control.

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Why Sugar Intake Should Not Be Solely Held Responsible for Liver Disease

Recent studies have proved that sugar intake is not primarily linked to liver disease. However, another study shows that i high calorie diets instead are liable for non-alcoholic fatty diseases.

A particular study was carried out on 2 obese men and the effects of glucose and fructose on their bodies. This experiment was meant to see whether these sugars were responsible for weight gain.

These obese men who ingested these sugars did not witness any significant surges in insulin resistance. However, concentrated activity was noticed in the liver when the diet was switched from high glucose and fructose to high calorie diets.

A mouse study was used to reinforce this claim. And what was discovered with a 10% glucose diet was an increase in body weight, insulin and energy intake of the rodent.

A more comprehensive experiment was carried out at the University of Nottingham using 32 men as case studies. These men were overweight but otherwise in healthy condition.

These participants are randomly ingested high fructose and high glucose diets for a period of 2 weeks. This was followed by a 42-day washout period before their diet was altered to contain high calories.

These male adults were between the ages of 18-50 with a body mass index (BMI) of 27-33kg / m2 and a waistline circumference of around 39 inches (96 centimeters).

Some participants who drank more than 21 units of alcohol within 7 days were exempted because they gained over 3 kg in weight.

Other people that were excluded were vegetarians and male adults who consumed over 25grams of fructose per day. This is equivalent to 16oz or 480 ml of soda drinks every day.

Roughly about a quarter of these participants energy was derived from monosaccharaides which was mixed inside 500 ML of water over a 14 day period to be taken 4 times daily.

Sugary drinks were not allowed and exercises were highly encouraged. These participants were observed closely to see whether fatty diets caused any fluctuating activity to their livers. These high calorie diets indeed showed that serious liver complications could develop.

These studies showed that the liver structure could be thrown into jeopardy by not allowing blood flow conveniently through the liver. And this is what seriously is responsible for the crucible lull of the important functions of this organ. This is not to say that sugars do not take a toll on the liver.

However, the studies showed that excessive calorie intake posed a larger risk to the human liver.

It is imperative to live a healthy life, exercising and dieting. Glucose is a blood sugar that is found in major carbohydrates. Fructose is a simple sugar commonly found in vegetables and fruits.

Stick to these natural deposits and avoid artificial sweeteners that would only give you more calories than required.

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Overweight Men and the Looming Dangers of Prostate Cancer

The prostate is a gland that helps men produce fluids that carry sperm from the body. Prostate cancer is a common cancer that affects men. However, if you detect the symptoms early and administrator quick treatment, you have a very good chance of recovering from it.

But prevention is always better than a cure. In other words, you need to avoid putting your place in a position where this disease can easily thrive and put your life at risk.

Overweight men are more likely to be diagnosed and die from this disease than men who keep down their weight to a minimum by watching what they eat. This is the starting point if you want to avoid developing this disease-eat healthy.

For instance, red meat contains saturated fat, if you have to eat pork ribs, ground beef, sausages, luncheon meats and high fat meats, do it minimally. It is better to stick to lean protein sources like turkey, fish and chicken breasts.

Researchers have found that excess fat that surrounds the prostate gland provides a favorable environment for the disease to thrive. So you need to eat foods that would not allow you accumulate fat.

And need to avoid a sedentary lifestyle and get rid of the fat as well. Fat is required by the human body.

But if you are overweight you stand the risk of attracting heart diseases, diabetes and of course this gland cancer.

A study was conducted on over 700 patients with this disease who had undergone the process of prostatectomy. The researchers carried out out intensive tests to determine the relationship between the body mass and the indices of the patients along the potential of having cancer.

What was discovered was that the men who died of this sickness were 50% over their appropriate weight. In other words, males with high Gleason scores showed a rapid duplication for cancer cells.

Those with a score of 5 or lower showed a lower tendency for the cells to spread.

This is an ample proof that obesity contributes to this cancerous disease. Besides eating healthily and exercising, you need to adopt a lifestyle that would keep you from ending up on the treatment table.

If you are having problems peeing and waking up too many times in the middle of the night to use the toilet, you need to see a doctor immeditately. All hope is not lost when you discover that you have this seemingly dreaded disease, you can still fight it and survive.

1000's of men are treated for swollen prostates as a precaution. Some of these measures are found in supplements and natural foods. These supplements or foods are not a solution to cancer but they help increase your chances of avoiding this disorder alike.

It is crucial that you have your prostate gland checked every year once you are in your mid-thirties. Early detection is very important and boosts your chances of the disease not spreading all over your body.

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Vital Call To Succeed In Health And Weight Loss!

How do we become more aware of the nutritional regimes and healthy living practices enabling us to reach our goals?

We can take control of our health and whatever else we would like to do through questioning the perceived wisdom of all the quick fix programs. Education has evolved over the years to become an arguable effective way to gain knowledge and being able to take control and guide you to whatever you wish to reach. What's important is, that by putting the work in learning how it's done, then having that determination to see you succeed.

The first step in deciding to start anything new is the hardest, and one of the reasons is hesitation in fear of failure. When it comes to commit it's like a thermometer: The bigger commitment the higher the fear. Let's lower that commitment to the smallest step you can take; such a commitment in taking control of your weight or any health issue, where you can start with the smallest step which is easier and more successful than the quick fix approach that so often fails.

Starting with one action to remove many evils!

What is it going to take for you to become incredibly healthy and to reach the weight you want to achieve? Goals and goals are great, but action steps are a “must” to reach and fulfill what you are aiming for. Having that extra weight or being obese can make you vulnerable to many other health issues such as type-2 diabetes, heart disease and many more.

We can use all the fancy gadgets on the market that cost money or do work out in a gym to become sweaty and exhausted with little or no results in weight loss. In actual fact, this can even have a reverse effect in making you hungry and craving for more food.

The most immediate action to lose weight is to cut down the meal size; nothing else will work more effective than eating less. This does not mean to change the food you like. You just cut that size of meal you ate in the past, and make these changes gradual at the beginning. If craving for food becomes an issue between meals be selective of what you have. Reach for some fruit or a hand full of nuts, but do not stay hungry. Remember, this is a slow motion procedure: Mind, stomach and body must have time to adjust. It is a natural way in losing weight, not a stomach band surgery or any quick fix magic. Lap band operations are not always successful or risk free. About one in every 15000 lap band patients dies from post op complications.

The most effective, natural and healthy way to bring those kilos down is reducing and changing the food you put in to your mouth without any excuses. After having reduced the main meals the next step is the in between snacks, nibbles and drinks. To make it easier let's use the “EOH” slogan, that means: “Eat Only Half.” That means to cut those in between-snacks and drinks by half until you feel comfortable to replace them with healthy choices. As your weight is coming down there will be this feeling of change and gain of confidence; then slowly replace the bad food with the good.

Certain daily diet actually determines your health!

It is a known fact that the foods we love and eat every day can jump-start to cause illness and even cancer.

The food you eat is what really counts, and eating the wrong food does matter! Eating the wrong kind of food will suppress your immune system; that means the body's defense is no longer there and this creates the perfect environment for any illness and cancer to take hold. Avoid trans-fats such as margarine, hydrogenated vegetable oils which are the true problem (not the animal fats). Trans-fats are the culprits causing heart disease, type 2-diabetes and obesity. Processed food is known to contain fructose, salt and flavoring to give it taste and a longer shelf life; it becomes addictive from the highly refined sugars which causes metabolic dysfunction leading to overeating and uncontrollable weight gain. To control your weight trans-fat and sugar are the ones to look out for, and we are not talking about that spoon full of sugar in your coffee or tea. It is that hidden sugar you can not see, the fructose artificial sugars that cause gain gain and other chronic diseases. This as well includes all soft drinks, coke, diet coke, power drinks, sport drinks and most concentrated fruit juices.

Points to keep in mind: Avoid sugar, fructose and processed foods. Add whole foods such as in Mediterranean diet. Our body needs animal based omega-3 fats such as krill oil. Use butter instead of margarine and vegetable spread. Coconut oil is better for cooking and has more health benefits. Use olive oil for salad dressing and adding to food; it is not good for cooking because it has a lower heating point.

Carbohydrates and sugars are the cause for weight gain and heart disease, not fat.

More about food choices, also the best shake mixture weight solution, and natural supplementation that has the ingredients of many healthy organic fruits and beneficial fats such as omega-3, 6 and 9 to add to your daily diet.

Get more information from the FREE copy of my e-book report, the power of knowledge will give you the health you deserve.

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What Role Does Dieting Play in Obesity Treatment

People give a very little thought towards eating habit or simple reasons as to why they eat. Have you ever asked yourself this question – Why do you eat?

While conducting an online survey, the most common answers to this question, which we received, were because people were tired, hungry, or their stomach was rumbling. In addition to this, sometimes people eat because they are bored, sad, happy, or just because it's the usual time when they have lunch / dinner. Sometimes the temptation to eat good food makes them eat more – like a hot chocolate covered brownie or donut looks good and is tempting to eat.

It's our eating habits, which makes our body obese or slender; both the conditions whether obesity or malnutrition depend on our eating habits.

Our eating habits consist of many parameters – the time when we eat, frequency in which we eat, amount of food we eat each time and mix of nutrients we consume; and whenever something goes wrong we are entrapped into one of the two conditions – obesity or malnutrition.

In this specific article we will discuss the role diet plays in obesity treatment:

Let's first understand what obesity is:

  • Obesity is generally referred to a medical condition where excess body fat accumulates to an amount where it can lead to low life expectancy and many other health problems like obstructive sleep apnea, osteoarthritis, heart diseases and more
  • It is generally measured and defined by body mass index (BMI) and BMI is closely related to both percent body fat and total body fat
  • Obesity is one of leading causes of early death and it is now being viewed as one of the most serious health problems of 21st century

Let's face it, obesity not only has health hazards but, it can affect our overall personality and we all want to look perfect just like our other desires – money, fame and love. Here, it is very important that you consider dieting when you think you are obese.

Dieting plays a three-way role while dealing with obesity, which removes the extra weight, leaving a healthy and good looking body.

Let's understand how:

  1. Balance Nutritious and Healthy Food Supplements: A diet plan would always have a list of nutritious and healthy food supplements which are required for a healthy body structure and growth. Just like you need to fuel your car or recharge your mobile battery, you need to eat healthy food for a good body structure; but excess and deficiency of everything is fatal, hence, a diet plan consists a perfect mix of necessary nutrients (like proteins, vitamins, carbohydrates, etc. with a low fat percentage) as per your body structure and requirements. Here, your body will have the capacity to burn the extra fat, while still managing to sustain the daily routine.
  2. Channelize Frequency in Which We Eat : one of the most common mistakes, we usually make, is to eat anytime and every time, which is why we tend to get obese and we lose control over our body and we gain a lot of extra fat. A proper diet plan schedules this eating frequency and scheduling the timely intervals before we eat again. This is not only effective in controlling the fat accumulation in body, but also for bowel movements and by adopting a proper diet schedule you may not have risks of improper bowel movement or stool problems.
  3. The Little Helpers: While people in 21st century were lured by burger and pizza joints offering a wide range of tasteful junk food, they forgot the benefits of having “the little helpers” or vitamins, minerals and roughage (dietary fiber) as a part of routine eating habits; the major reason why obesity has become one of the most challenging situation for most of the developed economies like the United States of America. A good diet plan has more of vitamins, minerals and dietary fiber which accelerates metabolism and facilitates good overall digestive system; making it difficult for fats to store inside your body cells.

To conclude, I would like to say, no matter if you are a normal-weight or over-weight, you must follow a proper diet schedule and plan for a long lasting healthy life. Eat Healthy, Live Healthy !!!

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On A Diet? Is Metabolic Syndrome The Real Reason Your Weight Loss Program Isn’t Working?

You work out 3 times a week. You do not eat any more than your friends do, in fact sometimes you eat less, but they're all lean and you're carrying around an extra 10 to 20 pounds around your middle.


I know, because I'm one of those people who have / had Metabolic Syndrome. I was in better shape than most of my friends, hiking, climbing, skiing all over the Colorado Rockies. But I had this pesky spare tire that would not go away. Too much Beer? Maybe, so I gave it up. Did not help. No weight loss for me.

Around that time my Doctor told me I was heading towards Pre-Diabetes. He never mentioned Metabolic Syndrome, only that I might have to consider Insulin injections in the future if I did not drop some weight. WHAT …? OK, this was getting serious.

I'm six feet and 1 inch tall. I weigh 210 lbs. I lift weights. My BMI (Body Mass Index) is 27.7 according to the CDC. According to them my ideal weight should be between 140 lbs and 189 lbs. At a 189 lbs I'm going to look like a lean fit athlete. At a 140 lbs I'm going to look like a female French runway model.

Metabolic Syndrome is not a disease, but it is a group of things that are not working properly in your body. To name a few, the ones I have are
1.) Too much weight around the stomach
2.) My cholesterol (HDL) at 212 and
3.) A blood fasting sugar at 102.

So what does that mean? Because I have three of these factors together, I have Metabolic Syndrome. Two important things to note about having Metabolic Syndrome are:

1.) It puts me in the cross-hairs of 3 very scary Diseases: * High Blood Pressure, * Heart Disease and * Diabetes

And number 2.)

* It Keeps Me From Losing Weight

Why does it keep me overweight?

One of the wonderful gifts of Metabolic Syndrome is a new-found resistance to Insulin. This resistance gives me a craving for refined carbohydrates. So I want to eat / snack all the time, which keeps my leptin levels low, decreasing my metabolism.

That's how an overweight person like me can consume fewer calories yet remain heavier than someone without these factors. My insulin resistant metabolism slows down with frequent eating, but I continue to crave carbohydrates. The cycle gets worse because as I eat refined carbohydrates my insulin resistance gets worse.

The good news is that this is a syndrome, not a disease. You can lose weight; you can avoid the ugly consequences of Metabolic Syndrome and its three horrible older brothers. You can have more energy. There are great foods to eat, there are awesome supplements to help and there is exercise. There is always exercise. As I've been dealing with this in my own life I've come across some very helpful and practical information to keep myself healthy. I'm happy to share.

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The Psychology of Over-Eating

Unfortunately we live in an age where magazines and other forms of media regularly announce “miracle” diets and young women (and increasingly men) often feel pressured into feeling unhappy about their bodies. Not only are diets significantly ineffective, but there are serious physical and psychological health issues around dieting.

The flaws of dieting are well documented, yet many people still try them again and again and get into a vicious and unhealthy cycle. They seem to be desperate to lose the weight and prepared to take a chance on another type of diet in the hope that the results will be different than the last one.

Some people will go to a local weight management club, because they say it keeps them motivated and / or they know that they will feel ashamed if they put weight on at the weekly weigh in. I would appeal that motivation needs to come from within for it to be effective long term. People tend to lose weight for a while using this method, then the weight comes back on again and they may even find themselves heavier than before.

Other people go to a medical doctor or to “health” food stores and receive slimming pills (and all the associated side effects) and again they lose weight for a while, but then the weight comes back which can lead to all kinds of negative emotions .

What is the solution then? The mass media and public health bodies in most countries have only really played lip service to the psychological aspect of people who are overweight and this is the crux of the problem. Perhaps there is a lack of sympathy or understanding in society for people who have a tendency to overeat?

Overeating is a symptom, not the cause! Just like an alcoholic may drink to drown his sorrows, people tend to overeat for a number of reasons. It can be the subconscious mind's way of dealing with bottled up emotions which have not been dealt with properly or it could have been a way of dealing with stress, boredom or some discomfort in life. I have found that people overeat for a multitude of reasons.

Getting to the root cause and resolving it makes having normal, healthy eating habits in the long-term without feeling a sense of deprivation possible. It makes it possible to break the cycle of dieting that only treated the symptom and not the cause.

Many clients who have seen me with the goal of weight reduction have been quite surprised to learn what their overeating was connected to and have gained so much by being able to finally deal with their bottled up emotions. They have also been surprised to find that getting to a healthy weight and staying there was much easier than they had expected.

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Weight Loss Plans and Perfectionism

Have you found yourself doing quite well at eating sensibly for a while before seeing all your progress unravel? Do you find that after having a 'bad day' it is difficult to get started again? This article is about creating healthy ways of thinking to help you sustain a weight reduction plan long-term.

One of the key requirements before setting out to achieve any weight reduction goal is to have the correct mindset. If you keep doing what you have always done you are going to get the same result, so a complete shift in the way you think will probably be necessary if what you have tried before has not gotten you the results you had wanted.

Generally speaking people have a tendency to live life in a kind of 'auto pilot' mode (although some would deny it) and when it comes to weight loss or any other goal this can cause someone to feel as if they are stuck in a rut . The key to breaking out of it and making progress is to become more aware of your thought processes. This is the first step to making a permanent change for the better.

One common barrier to healthy weight management which I have come across during hypnotherapy sessions over the years is perfectionism. On a scale of 1 to 10 how important is it for you to get things right? If being perfect or doing things perfectly is important in many areas of your life it is highly likely that you will adapt a similar attitude to weight loss.

A person with perfectionist tendencies is likely to become completely disillusioned when they have a day in which they did not follow their plan and ate a lot of junk food etc. The danger with this type of thinking is that it can be a real hindrance and it distorts reality. After all, one 'bad day' out of 10 is not all that bad!

Perfectionist thinking can lead to all sorts of other issues for the simple reason that perfection is actually impossible to achieve. Things can always be better in one way or another, so a perfectionist can never be satisfied or happy for very long. Many of my clients who have changed from being perfectionists to becoming more flexible in their thinking have reported not only greater ease at managing their weight, but also greater all round contentment with life.

Many clues about how we should live are to be found in nature. There is an order to nature, but part of its beauty is in its imperfection and our way of thinking about things should follow along similar lines if we are to be healthily balanced and successful in what we do long-term.

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Obesity in America: What You Can Do To Save Your Children

Outrageous portion sizes, frequent drive through meals, increased snacking, less walking or biking to school, and less opportunity to participate in gym class or recess are all factors contributing to weight gain. To get control of this issue, parents must become role models for their children in leading a healthy lifestyle. Parents should take computers, TVs, and video games out of the bedroom and limit all screen time to 1 hour after school (teenagers are currently spending an average of 7.5 hrs a day behind some type of screen). Offer only milk, water, or low to no-calorie beverages with meals and snacks. Sodas, juice, and even sports drinks are filled with empty calories and loads of sugar. Limit fast food to a once a month “treat,” and take advantage of newly offered nutritious side options such as fruit instead of fries. And just like adults, kids need 30-60 minutes of daily physical activity. Make it a family effort and take a walk after dinner, go roller-blading, swimming, or play catch in the yard.

Let's Move! is an initiative launched by the First Lady Michelle Obama which focuses on five goals: to arm parents with information to support healthy choices at home, make sure that every child has access to healthy affordable food, help kids to become more physically active, and provide healthier food choices at school. In accord with the initiative, President Barack Obama signed a Presidential Memorandum creating the first-ever Task Force on Childhood Obesity to develop a national action plan and maximize federal resources to achieve those five goals.

The Dietary Guidelines for Americans, 2010, were released by the USDA and ambition three major goals for Americans:

• Balance calories with physical activity to manage weight

• Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood

• Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains

The Guidelines also include 23 key recommendations for the general population. To help achieve these goals, the USDA has implemented an interactive user-friendly website (choosemyplate.gov) to help consumers identify what they're eating now and what changes can be made to decrease portion sizes, eat and drink fewer empty calories, and focus on nutrient lean foods the body needs for fuel.

There are new fad diets and weight loss pills hitting the market on a daily basis trying to capitalize on consumers looking for a “quick fix” or an “easier” way to lose weight. Weight loss achieved by these methods does not last, and can lead to yo-yo dieting and eventually more weight gain. The only proven weight loss method is by making lasting lifestyle changes, which can be done by making one to two achievable goals each week. Fitness applications for smart phones (such as MyFitnessPal) are helpful for keeping a food and exercise diary on the go. The best resource for nutrition-related advice and counseling is a registered dietitian nutritionist. Make sure your chosen professional has this design, not just a “certified nutritionist” who can get a certificate online in a matter of weeks.

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