The 3 Crucial Steps to Becoming an Intuitive and Mindful Eater

Diets are all about restriction. Someone hands you a meal or a diet book that lays out a specific plan of what you can eat, when you can eat it, how much you should eat and how long you should follow this set of “rules” in order to reach your goal . The problem with this is once the diet is “over”, the weight has a tendency to come back, because there is no longer a road map to follow.

You may have read or hear the terms “intuitive eating” and “mindful eating”. These terms are often used interchangeably and while they are related, they are also different. Both however are key to finally getting off the diet roller coaster.

Intuitive eating is eating based on your physiological hunger and satiety signals and not based on situations and emotions. Mindful eating is about paying attention to the act of eating, without judgment. It is an important step on your journey to becoming an intuitive eater. When you eat mindfully, you are more aware of your eating habits, the sensations you experience when you eat, the taste, texture, and aroma of the food, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.

Many of the issues that dieters face come from a lack of tuning into certain feelings and cues while eating. Then they punish themselves for overeating and move on to another diet with a new set of restrictions.

There are 3 crucial steps that you need to take in order to become an intuitive eater. First, you need to develop a non-diet mindset; second, you need caring support and third, you need to honor your body. No form of dieting is going to work for you to lose the weight and keep it off. These three steps are critical in order to be freed of dieting forever.

Step one: Shifting into a non-diet mindset is all about rejecting the diet mentality. You likely have a list of “good” and “bad”, or “legal” or “Illegal” foods that you can or can not eat. This sets you up for feelings of deprivation and occasional overeating on those foods you have driven yourself of. Throwing out those lists and the diets you have in your home will set your commitment to a diet-free way of life.

Step two: Building a strong support network is important to help cheer you along. Equally important, if not more important, is the aspect of self-care. You must take care of your basic needs if you expect to be able to tune into your inner signs. Take time for yourself, get enough sleep, and schedule play time into your busy day.

Step three: Honoring your body by tuning into your thoughts, feelings and signals. This means really listen for your hunger signals and your fullness signals and let those signals guide your eating at each and every meal.

The process of learning to become an intuitive and mindful eater is a journey. It is about taking steps towards becoming someone you love inside and out. It will end your search for the next diet miracle because it is through intuitive and mindful eating that you will find your destination: a body you love and that you can maintain forever without dieting.

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Is Obesity Surgery The Solution To Your Weight Woes?

According to Marketdata Enterprises, a market research firm, Americans spend more than $ 60 billion a year fighting the battle of the bulge. The intense weight-loss industry includes everything from diet programs to gym memberships to exercise equipment. Lost in all this excess, however, are the underwhelming, downright depressing statistics the folks who want to lose weight must face.

The Numbers

At a time when Americans are working out and dieting more than ever, our waistlines are still expanding. One-third of the US population is now officially obese, while two-thirds are merely overweight. In the past three decades, adult obesity has doubled, and childhood rotundity has tripled. The negative effect our growing sizes have had on our collective health is nothing short of shocking.

The Cold, Hard Facts

Obesity is now the leading cause of preventable death in the United States, putting it ahead of smoking and drunk driving. It is primarily responsible for the rapid increase in chronic diseases, including type 2 diabetes, heart disease, and stroke. The toll it takes on your body can shorten your life expectancy by up to eight years, according to a recent study.

The Solution

An of-quoted statistical tells us that 95 percent of dieters regain the weight they lost. Many overweight and obese people try dozens of diets before throwing in the proverbial towel. They waste their time and money enjoying that things will change, but they rarely ever do. The reason? Diets only work if you're on them 24/7/365. The moment you go off them, your waistline will most likely return to its former size. The only proven way to win the battle of the bulge once and for all is to have obesity surgery.

How It Works

One of the reasons obese people can eat more than average people is that they have far more capacious stomachs. Obesity or bariatric surgery addresses this issue by reducing the size of the organ, making it impossible for patients to comfortably consume huge amounts of food. Whether the stomach is simply restricted by a gastric band or has a piece surgically removed, the patient will be physically incapacitated of overeating at any given time.

How Effective Is It?

Just about everyone who has obesity surgery loses some weight during the first 18-24 months. After that time, many patients regain some of the pounds that they lost, but few of them regain it all. The surgery has also been remarkably effective in treating chronic, weight-related conditions such as high blood pressure and type 2 diabetes.

Who Needs It?

As we have stated, obesity is extremely harmful to a person's health. Furthermore, studies show that the risk of death from chronic, weight-related issues returns to normal once a person's waistline shrinks to a healthy size. But what exactly is a healthy waistline? There are several accepted parameters.

According to the latest research, people with a body mass index (BMI) of between 35 and 39.99 who have weight-related conditions, such as obstructive sleep apnea, type 2 diabetes, and high blood pressure, could benefit greatly from obesity surgery. The ideal candidate is also someone who has been unable to maintain a healthy size with diets and exercise. It is also important to note that patients should understand the risks associated with any surgical procedure.

Far more effective than non-surgical options, bariatric surgery offers a permanent solution for obesity.

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Diet Tips That Help You Lose Weight

Obesity is one of the most common lifestyle issues that people face today, and one of the most common indicators of obesity is the fact that diet plans sell faster than healthy food, these days!

While going on a diet is a great way to lose weight, it is important that you stay away from fad diets and focus instead on healthy diets. Eating a balanced diet that can help you burn weight while giving you the nourishment you need is the best way to lose weight and maintain your physique.

Keep track of your calorie take but do not be obsessed with it. A balanced, healthy diet, combined with regular exercise, can help you shed kilos faster than commercial weight loss programs that do little for you other than burn a hole in your wallet!

Tips To Lose Weight With Your Diet

One way in which to lose weight is to drink milk before eating your meals. This is one of the best ways in which you can cut down your portion size. Drinking milk before you eat will make you feel full and so you will not overeat. Milk is also nutritious and is a good source of calcium. It will keep your bones strong and help to build muscle mass.

Eat six small meals instead of three large ones. This is because small meals will keep you satiated or else you will get too hungry and overeat. Also, do not eliminate snacks from your diet. Eat snacks reasonably so that you satisfy food cravings.

Make sure that you gradually reduce the amount of calories that you eat every day. This is a very effective way of losing fat. Try to reduce as much as five hundred calories per day.

Do not indulge in junk food. You should completely stop eating such foods and instead adopt a balanced diet. Junk food contains excess amounts of sugar, salt and trans-fat that will not only make you overweight but will also make you unhealthy.

Small changes in your lifestyle will go a long way in your fight against excess weight. Cut down on smoking and alcohol, sleep early and sleep more, include more vegetables in your diet, start simple exercises like cycling and jogging, and avoid eating any type of processed foods.

Many people are simply afraid to go on a diet as they are due to face hunger pangs. That is why it is important that you keep healthy, low-fat snacks at hand. When you are hungry, simply munch on a bag of non-fat popcorn, along with a glass of water. If you want a healthy option then try carrots and celery.

Maintain daily or weekly weight loss goals and give a treat to yourself when the goals are met. Never make hard and fast rules as it can lead to stress and overeating. Therefore, instead of promoting not to eat chocolate cheese cake again, treat yourself to a small slice, only when you meet your daily or weekly goals. In this way you will not obsess about food.

Motivation is a key factor in making your weight loss plans a success. Quotes can be very inspirational. Read a quote everyday to keep yourself motivated. You can also make quote charts and hang them in places where you can see them.

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Three Types Of Obesity Surgery

Now the number one cause of preventable death in the US, obesity is an unprecedented epidemic that strains the health of the nation. Our growing rotundity not only shortens our life expectancy considering, it is also responsible for the alarming rise in chronic conditions in recent years. New cases of weight-related diseases like type 2 diabetes have tripled in the past three decades. It is no wonder obesity surgery is more popular than ever.

Why Surgery?

Because dieting does not work! About 90 percent of people regain some or all of the weight that they lost while dieting in less than one year. We can arguably all day and night about which diet might possibly be effective, but the fact is that only obesity surgery offers a permanent solution to the problem. With that in mind, here are three of the most popular types of weight loss surgery.

Adjustable Gastric Banding

In this procedure, the surgeon uses a band that squeezes the stomach into two much smaller sections: a small upper pouch and a larger lower one. Still connected by a tiny passage that slips the emptying of food, patients can no longer eat as much or as quickly as they once did. On average, most can only swallow half a cup of food before feeling full.

Advantages: Much simpler and safer than a gastric bypass, this procedure requires less cutting, which means a survivor recovery period. The bands can also be adjusted to further restrict or expand the size of the stomach.

Disadvantages: Because it a simpler, less aggressive operation, the results tend to be less dramatic than other weight loss procedures. Some patients have even regained some of the weight they lost over time.

Sleeve Gastrectomy

Another type of restrictive surgery, this operation involves the removal of most of the stomach – typically about 75 percent. The reminder is much smaller and narrower and can not hold nearly as much food. As such, it is physically impossible for patients to eat as much as they once did.

Advantages: It works. Removing most of the stomach is a sure-fire way to reduce total caloric consumption.

Disadvantages: Unlike the previous procedure, a sleeve gastrectomy is completely and totally irreversible. It is also a reliably new surgical option, so doctors are not certain about the long-term benefits.

Gastric Bypass

The most common types of obesity surgery, the gastric bypass makes the stomach much smaller by dividing it into two separate parts: an upper and lower segment. The upper segment is then connected to the small intestine, bypassing the lower part of the stomach and leaving it unused.

Advantages: Not only does it reduce the amount of food you can consume, it also shortens the length of the digestive tract, which makes it harder for you to get calories from your meals. As a result, pounds tend to come off in short order. About half of the weight most patients lose is shed in the first six months.

Disadvantage: Because you body will no longer absorb nutrients as effectively as it once did, you could put yourself at risk of malnutrition. In particular, the risk of anemia (not enough iron) and osteoporosis (not enough calcium) may increase.

If you are considering obesity surgery, all of the aforementioned procedures have proved very effective in helping patients fight and win the battle of the bulge.

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Tips To Prevent Obesity

Obesity is no laughing matter, and can cause serious health problems including heart disease, diabetes, and depression. However, there are some simple tips to prevent obesity.

  • One of the easiest ways to prevent obesity is to never skip a meal, least of all breakfast. If you skip breakfast, you will tend to overeat and potentially put on weight later.
  • Control portion sizes. Rather than eat large meals at infrequent intervals, eat small meals at regular intervals, so you are never starving.
  • Do not take recourse to fad diets because they are not sustainable. Eat balanced meals that are low on calories and high on nutrients. Include all food types in the meal, from fruits and vegetables to whole-grain foods.
  • Steer clear of carbonated drinks, empty calories and junk food. Drink enough water, eight glasses a day.
  • Eat lots of high-fiber food because it has fewer calories, and hardly any fat. Digestion of fiber-rich food is slow, and your blood sugar level is balanced. You will not feel hungry often if you eat fiber-rich food.
  • When you eat out, you can easily choose healthier options. Gorge on salads or soups and go slow on the main course or dessert.
  • Get adequate protein because you do not want to lose muscle. Eat soya, a protein bar or peanuts. But do not overdo the protein bit, as it could put you at risk for kidney related problems.
  • Do not binge – there are situations when eating becomes a replacement for anger, sadness or extreme joy. Also, identify your triggers, and keep track of what you eat or how much you eat under certain situations. Do not eat while watching a game on television, for instance.
  • Get regular exercise. Exercising moderately for at least 30 minutes every day will keep those calories at bay. You could take up a fun form of exercise such as Zumba or dancing.
  • Having a partner for exercise helps because it brings in a sense of motivation and accountability. You can exchange notes and push each other to achieve your targets.
  • Keep track of your weight, so you detect how much weight you have gained early on, and lose it before it becomes a huge problem.
  • Get enough sleep, because lack of sleep can make you put on the pounds.

Other methods

There are certain medications that can help you shed excess weight but they should not be bought over the counter. It is best to seek the advice of a center that offers weight loss treatment . In spite of getting enough exercise and controlling your portion size, you may sometimes put on weight, owed to health issues or genetic reasons. If steps such as exercise, diet or medication are not going to solve your problem, you may have to resort to weight loss surgery.

Your doctor is the best judge of whether you should opt for surgery or not, or what kind of surgery you would need to undergo. Surgery is not a miracle cure and you would still need to diet, exercise and follow a healthy lifestyle.

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Lifestyle Changes to Overcome Obesity

Obesity has reached epic proportions world over. It is a condition wherein your calorie intake is way higher than the number of calories you burn, and is often caused by factors such as a sedentary lifestyle, poor eating habits and lack of sleep, among others. If you make simple changes to your lifestyle, you can beat obesity. Here are some steps you could take:

  • You should set goals that are achievable and realistic. You could certainly lose a pound or two a week.
  • Stick to a healthy diet pattern. Make sure you include all food groups in your meal, from vegetables, fruits and whole grains to proteins and healthy fats.
  • Never skip breakfast – by eating well in the morning, you will not overeat or gorge on junk food later on in the day.
  • Give up on sweetened beverages, colas, caffeine, and candy. Drink sugarless tea and hydrate yourself well.
  • Never skip any meal or starve yourself. Your metabolism will slow down and you are bound to store more fat. Have small meals that are healthy.
  • Get adequate exercise; at least 30 minutes of brisk walk or a run should set you back by a few calories.
  • Another important aspect of overcoming obesity is to get enough sleep. Poor sleep is often linked with weight gain.
  • Avoid stress, because stress, anxiety and fear could lead you to eat too much.
  • Do not go on strange crash diets because they are not sustainable, and you are going to put on all that weight in no time. Find ways to make meals healthier, and choose less greasy and more veggie-based meals when you eat out.
  • When you feel like snacking, reach out for a carrot or a few nuts rather than a donut or a deep-fried samosa !
  • Portion control is an important aspect of healthy eating. Identify a portion size that is right for you, that satiates your hunger, but do not go in for a second helping.
  • Always set goals and get someone to partner with you on your weight loss program so you can feel answerable. You will also feel more motivated and celebrate your successes.
  • Cook more often at home, although it is tempting to dial a number and order pizza. Make cooking a fun activity with a partner, friend or family member. That way, you not only get quality time together but also manage to eat healthy.
  • Take up meditation, yoga, dance, or some fun methods to burn fat, and stay de-stressed!
  • Never take over-the-counter dietary supplements or herbal concoctions that advertise easy weight loss.
  • Wherever you can, walk. Take the stairs rather than the elevator. Take up gardening, or walk your pet – you are bound to lose a few kilos.

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Why Obesity Is NOT the Problem

It's no secret; for the past several decades we have been bombarded with many studies indicating that obesity is the largest health epidemic we deal with in America. We have also been told that obesity greatly increases the risk for degenerative diseases like heart failure, diabetes, and cancer. THIS IS NOT ENTIRELY TRUE! When these studies were released, the only factors that looked at were weight and Body Mass Index (BMI). People are easily enamored with these figures but in reality, they do not tell you very much.

Your BMI is computed by knowing your height and weight; the formula can be searched for easily if you are unfamiliar with the calculation. The BMI calculation does NOT take into account how much of your weight is fat, muscle, bone, water, mineral, etc. It also does not take into account lifestyle choices like exercise, eating habits, diet drug use, attempted crash diets and weight fluctuations. The BMI was used by insurance companies as a blank way to determine the health risk of an individual. This is a problem because very muscular people and some athletes end up being classified as obese permanently being among the healthiest people in the world. The BMI system is reliably useless but because insurance companies do not have the time, manpower or resources to fully assess people how they should, this is the best system they can use.

For those who are sedentary and do not have healthy habits, the BMI scale proves to be somewhat accurate.

If obesity is not the issue, then what is it? There are more and more studies starting to surface showing lifestyle is a far better indicator of health as well as evaluating the risk of developing a degenerative disease. While studying Exercise and Wellness at Arizona State University, I was first exposed to this and was persuaded by the overwhelming evidence. Studies are showing that people who are active physically and practice healthy eating and lifestyle habits but are considered overweight or obese by BMI standards are just as healthy if not healthier than those who fall in to the “Normal” BMI standards but are sedentary and do not exercise or practice healthy eating and lifestyle habits! The real indicators of health include the following items:

• Exercise
• Nutrition
• Lifestyle habits (smoking, recreational drug use, alcohol consumption, etc.)
• Diet drug use
• Weight cycling (gaining and losing weight numerous times in a short period of time)
• Crash diet attempts

Now this is NOT saying the all people who are overweight or obese are healthy. If you lead a poor lifestyle and are considered overweight or obese then you still are at a much higher risk for health issues, but you can change that with a few lifestyle changes! If you find yourself in the Underweight or Normal categories, this does not mean that you are automatically healthy either. If you have poor lifestyle habits and do not exercise then you still have a higher risk of disease than if you exercised and led a healthy lifestyle. If you want to be healthy regardless of your weight you need to exercise, eat right, avoid crash diets, avoid weight loss or diet drugs and make it a point to lose weight the right way. If you lose weight the right way, you should only have to do it once. If you need to lose weight, you should only lose 1-2 pounds per week to ensure that you are not losing too much muscle mass. I hope this encourages EVERYONE to get up and start taking care of themselves! Your weight does not determine your well-being!

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We Are A Society Which Likes Apportion Blame, Who Do You Blame For the State Of Your Health?

In today's society it is common place to look for someone to blame when something goes wrong; to point the finger and lay the responsibility at the door of someone else. After all, if they had done their job properly everything would have been fine, would not it?

We even do this in relationships, the bad things that happen are always the fault of the other party or because of some outside circumstances, we never really want to take responsibility for our own actions and reactions to situations and circumstances.

It is the same with our health, weight and obesity! The blame is being laid heavily at the door of the food industry, the diet industry, the government, education in schools, the health care service …

… the list goes on !!

In reality, however, while the actions of those bodies do have a heavy impact on us as individuals, blaming them for our individual situation is futile.

The truth is that blame is not the issue here; the real issue is responsibility. Blaming oneself for the state of our health can be incredibly detrimental as that can make us feel inadequate, desperate and incapable. Choosing to take responsibility and to decide to make changes for ourselves, regardless of outside influences, is empowering, constructive and uplifting!

You can not afford to wait until the Government and the food and diet industry get their act together and stop producing poor quality food at cheap prices. Blaming THEM will not make YOU miraculously more healthy !!

YOU have to decide for yourself and choose to change your lifestyle and your diet! It does not have to be as difficult as it may first seem.

The choices You make not only affect YOU but everyone around YOU and they also affect future generations of your family !! Blaming others (or yourself) will not change what YOU do and what happens to YOU, YOU will simply become another statistic !!

There may be confusing information out there about which diet is best and what type of exercise is best but what is not confusing is that convenience food and a lack of fruit, veg and wholefoods makes YOU sick and overweight !!

YOU can decide today to stand up and fly in the face of the norm and make a difference in your own life!

There may be huge changes required from the Government and other bodies in order to help to stop this rot spreading any further but what they will do tomorrow will not help YOU today !!

There may be evidence that junk food and sugar is addictive but you do have the ability to learn to make better choices !!

A bag of apples is not more expensive than the multi-pack of crisps YOU always buy! Water is not more expensive than the bottles of cola or juice that YOU buy!

It may cost to go to the gym or the local swimming pool but walking is free and is available to everyone, including YOU !!

You really do have choices, your life is in your hands and you owe it to yourself to make the best of it.

Whether you believe in reincarnation or you think we are only here once, we only get to live this particular life once so we may as well make it count and make the best life that we can.

When you stop blaming others and give the power back to yourself you will begin to feel amazing, about yourself and about your life !!

YOU are worth so much more, you just have to decide that you are !!

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What to Know When Considering Bariatric Surgery

Bariatric surgery is comprised of several procedures that aid individual's with weight loss. It helps reduce the amount of food the stomach can hold by shrinking the size of the stomach. Together weight loss, the surgery decreases, and in some cases, reverses, weight-related health issues. Although there are several benefits to weight loss surgery, it is not right for everyone. If you're considering it, you should definitely speak with your doctor first.

Who is a Candidate?

There are indicators which can help you determine if you might be a candidate for Bariatric surgery procedures. The primary indicator is that you are at least 100 pounds over your ideal body weight, or you have a BMI over 40. Surgery is not an option for someone looking to lose smaller amounts of weight, but for those who are obese and have serious health risks, it is a useful tool. However, those two factors alone are not the only determinants. Individuals with a BMI over 35 who have experienced severe negative health effects, or individuals who have been unable to achieve a healthy body weight for sustained periods of time may also qualify.

When Should You Consider Surgery?

Individuals who struggle to lose weight and have health complications should consider surgery. Statistics show that a person who is 40% overweight is twice as likely to die prematurely than an individual who is of average body weight. With weight loss procedures, studies show that health risks such as diabetes type 2 and heart disease decrease after surgery, provided the person remains committed to an appropriate diet and exercise plan. The study also showed that women who had trouble conceiving before Bariatric surgery were able to conceive afterwards.

How Much Weight Loss Can a Person Expect?

An individual's total weight loss will vary, and it depends on several factors. However, most patients lose an average of 66-80% of their excess body weight within 18-24 months of the surgery. You may be able to lose more weight if you stick to a regular diet and exercise regiment. It is important to understand that Bariatric surgery is not an overnight weight loss program. The procedure shrinks the size of your stomach so you consume less food, which means that weight loss occurs gradually.

Is it Possible for Someone to Gain the Weight Back?

Although weight loss procedures have a long-term track record for helping people keep the weight off, it is not a permanent solution. Depending on the type of Bariatric surgery you choose, it is even normal to gain a little of the weight back after the procedure. Speak with your doctor if you have any weight gain concerns. With that in mind, many people who have struggled to lose weight in the past found it easier to keep the weight off after surgery.

If you have struggled with your weight, then surgery could be a useful tool. There are many factors to consider, and not everyone is suitable for the surgery, but for those who are, it can improve weight loss and reduce health risks.

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Three Things You Need to Know Before Bariatric Surgery

Bariatric surgery has improved the lives and overall health of many people struggling with obesity. In fact, the American Society for Metabolic and Bariatric Surgery reported that more than 500,000 people had some type of weight loss surgery between 2011 and 2013. While it's tempting to see this surgery as an easy fix, there are some important points to consider before making your decision.

1. Surgery is Just One Part of the Process

While bariatric surgery may seem like a simple solution, there's a list of things patients have to do before and after the surgery to increase the likelihood of success. Although requirements vary depending on your doctor and personal situation. You may be required to quit smoking, engage in physical activity, establish healthy eating habits, and lose some weight before the surgery. After surgery, most patients are required to eat smaller and healthy meals, exercise regularly, and take vitamins and minerals to support your health and new lifestyle. Many patients recommend joining a support group or seeking guidance to assist with pre and post surgery requirements. Weight loss surgery will drastically change your life, and it's important to have support you need to make this investment in your future success.

2. There are Multiple Benefits

Losing weight is the most obvious benefit of bariatric surgery, but patients may see many other benefits after. Studies have shown that it can affect overall life expectancy, improve or cure related diseases such as diabetes and sleep apnea, and affect psychological aspects of your life such as self-esteem and interactions in social settings. Patients are also less likely to face unemployment due to lack of mobility, which can contribute to a decrease in stress, anxiety, and depression. It's worth noting that there are potential complications associated with this type of surgery, but research has shown the benefits far outweigh the risks for most candidates.

3. Weight Loss Surgery is Not for Everyone

Although the benefits of surgery are appealing to anyone dealing with weight-related issues, this surgery is not a choice for everyone. Good candidates usually exceeded a certain amount weight, suffer from other medical conditions such as high blood pressure, and have tested and failed at other means of losing weight such as dieting. Before becoming fixated on the idea of ​​having this procedure, you should speak with your doctor about your personal situation to get a better idea of ​​any potential risks or problems you might have and whether or not this is your best option.

If being severely overweight is impacting your daily life, you owe it to yourself to look into the option of bariatric surgery. Everyone wishes to live the life they always dreamed of, and this procedure could have the kickstart you need to a new life and a new you.

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Kill Belly Fat: The Enzyme Method

ENZYMES ARE AN IMPORTANT piece of the nutritional puzzle, especially when you're trying to lose belly fat or any excess weight. They help to break down food in the digestive system and they produce valuable nutrients. One of the primary reasons for excess belly fat comes from food that stays in the digestive system too long. Enzymes break down the food and prevent it from turning into fat. And enzymes release energy nutrients that burn calories.

Enzymes are catalysts that help to break down foods for digestion. They are found in most fresh, raw fruits and vegetables as well as foods such as yogurt. Some of the top enzyme producers include pineapple, papaya, grapes, mango, kiwi, avocado, melons, carrots, celery, kale, cage, and raw honey. However, some fermented vegetables produce enzymes most notably sauerkraut, and pickles.


You get the most value from your food when you follow the following procedures:

1. First of all, purchase crisp, fresh produce

2. Keep the skins on fresh fruits and vegetables, especially during refrigeration

3. Do not soak your fresh fruits or vegetables

4. Wash and scrub your produce well

5. Enzymes are best obtained when produce is ateen raw

6. If you need to cook it, cook produce whole or in large chunks with peels on

7. It's best to cook foods for the shortest possible time

8. Use quick cooking methods: blanch, steam, stir-fry, or grill

9. Cook vegetables until soft but crisp and colorful

10. Serve food promptly


· Women of childbearing age

· Pregnant or breast-feeding women

· Individuals over 50 year-of-age

· Some vegetarians

· Individuals who do not eat dairy products


Enzymes help convert food to energy and they aid in exercise. Enzymes help prevent fatigue, muscle cramps, weakness, joint pain that aid in the preservation of bone strength. Additionally, they help burn calories, fight toxins in the blood stream, maintain good metabolism, break down and dissolve belly fats.


Fat burning enzymes are most prevalent in fresh fruits and vegetables, so:

· Add fresh fruit to your breakfast

· Eat fresh, raw vegetables by having a small salad at lunch and dinner

· Add beans and seed sprouts to your salads

· Purchase only whole-grain foods like brown rice and whole-grain breads and cereals

· At lunch and dinner ensure that there's something green as well as yellow or orange

· Do not boil your vegetables

· If you must snack, reach for fresh, raw vegetables

· Occasional try green shakes or slushies

· Drink about 16 ounces of water before a meal, but no water during the meal

· Eat your fruits at the end of the meal

· If necessary, take a supplement, but talk to your physicist first!

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Make Healthy Choices on Valentine’s Day

Valentine's Day is one of the largest days for restaurants in America. Consumers are bombarded with commercials for fatty foods, chocolate, and more chocolate. As a result, the day that celebrates love with meals and candy, can have its participants go overboard. But there are a lot of ways to enjoy your time with the special ones in your lives without packing on any pounds.

Step Away from the Bread Basket. Most cultural restaurants provide some sort of carbohydrates as an appetizer or courtesy; Italian restaurants have breadsticks, Mexican restaurants offer chips. If you have to grab a roll do so and set the others aside.

Watch Your Portions. On Valentine's Day portion control is key. Do not be shy to make requests. Ask the staff to put the sauces on the side. Substitute the fries with vegetables or a salad. Ask if your meal can be made without oil, butter, or salt. A general rule of thumb is that anything baked or grilled is much better than anything fried. Pay attention to how much comes on your plate. Restaurants often deliver larger portion sizes than necessary, so eat some and save the rest for later.

Think Red. That should be easy to remember on a day wrapped in red and pinks. Red vegetables like, strawberries, red beans, red onions red bell peppers, radicchio, cherries and tomatoes are full of fiber and protein, vitamins, and cancer-fighting antioxidants. Also skip the sugar laced cocktails. A glass of red wine is delicious and has many health benefits.

Do not Give Chocolate. Chocolate is one of the major sellers during Valentine's season. Although chocolate has a number of healthy properties like cocoa butter, most retailers sell chocolate in over-sized portions. Instead of springing for a giant box of chocolate, purchase a fruit basket or bake some low calorie trees. A beautiful bouquet, a day at the spa, or movie passes, are all fun and healthy gifts.

Get Active. Instead of going to a fancy restaurant for your Valentine's Day date, go on a romantic bike ride, hike, or boat ride. Go to a park or the beach and have a romantic one-on-one game of volleyball or basketball. Visit the zoo, the miniature golf course, or get the blood pumping at the ice skating rink.

Cooking is Romantic. Cooking is simply romantic and fun. Plan a meal that you've never cooked with your sweetheart or create one of your own. Not only will working together draw you closer together, it will also drastically reduce calorie intake. Add candles and wine to make the meal even more romantic.

Drink in Moderation. There are a lot of specialty drinks dedicated to Valentine's Day, and all of them are packed with excess sugar. Drinking too much alcohol can lead to inebriation, vomiting, and loss of coordination. No one wants to end their special day in the ER or physical therapy.

Valentine's Day is the time to celebrate the ones you love, but it can also be a time for us to go overboard with our diet. Make healthy choices on your day of love.

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Annihilate Belly Fat: The Role of Water

OVER THE PAST FEW months I've lost about 30 pounds – most of it was belly fat. And water consumption was one of several solutions to the problem of my obesity. I'd like to share what I've learned about water intake and it's role in cutting obesity and annihilating belly fat.

Water Deficiency Symptoms

There are a number of symptoms of water deficiency. Of course, there can be other causes and often multiple causes, but these are some that I've experienced before I started monitoring my water intake. I had all of the following symptoms at one time or another: rheumatoid arthritis, high blood pressure, muscle cramps, chapped lips, type-2 diabetes, high cholesterol, lower back pain, headaches, obesity, and BELLY FAT. I also experienced dryness of the skin, mouth, eyes, and hair. Since I've monitored my H2O intake, all of these conditions have improved or vanished.

Other symptoms that may indicate water deficiency include varicose veins, chronic fatigue, depression, neck pain, allergies, asthma, and dehydration. Also digestive problems can occur. These may include chronic constipation, hemorrhoids, colitis, and urinary problems.

The Body Needs Water

The human body is made up of as much as 65 percent water. That's 10-12 gallons for the average adult and you can not survive for more than three or four days without water consumption. Water accomplishes the following:

· It protects your organs from injury

· Water helps remove toxins and waste from your system

· It cushions your joints

· Controls temperature

· And water carries nutrients from foods to your cells

Water and Obesity

It's an important lifelong skill to have the ability to distinguish between hunger and thirst. Often when we think we're hungry it's merely thirst. So when you appear to be hungry, just drink a glass of water first. It's also important to partake of adequate levels of fiber. When doing so, it's necessary to increase water intake in order to prevent constipation. Finally, we encounter toxins throughout the day. Those damaging toxins are stored in the belly fat and, when those cells release energy into the blood, toxins are also released. Our systems can function properly when we have enough water to carry those toxins through the blood, kidney, and out of our bodies.

Valuable Tips

The appropriate water intake is approximately equivalent to half your body weight in ounces. That is, if you weigh 200-pounds, you should drink about 100-ounces of water daily. The best time to start is first thing in the morning. You should start your day by drinking 16-ounces of cool, refreshing water. Water should reflect importance in your life. So, you should drink another 16-ounces of water before each meal or snack, and then again before bedtime.

Drink water instead of pop, soft drinks, soda, coffee, and alcohol. Carry a water bottle so you can measure your water intake. Take bottled water when traveling, and finally, if you feel hungry … drink water first. And along with proper diet and exercise, you'll lose that BELLY FAT.

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Destroy Belly Fat: 6 Solutions

FOR THOSE OF YOU who 'read my articles you've probably suspect that I've been battling a weight problem. And I'm winning the battle with proper, accurate information, the desire for all-around good health, and the dogged determination to actively to something about it. Weight is the outward problem and one aspect of that is BELLY FAT. If you looked at me from the belly up, or the belly down, you probably would not think that I'm fat. However, all my fat appears to be centered around the belly. I've gone from 308 down to a refreshingly comfortable 278, a thirty-pound loss during the past five months. My belly is smaller, but it's still a problem, and I will continue to strive for a healthy physique.

My main weight-loss successes have come from the following six solutions:

1. Exercise – I've discovered that early morning exercise is the most effective. I like to go for a ten to twenty-minute walk at least every other morning. Three or four times a week, I also do a five-minute workout of my arms with a ten-pound resistance loop band. This is the best time to exercise. On an empty stomach after the night-time fast, you burn three times as many calories as you would after breaking the fast. According to Bill Phillips and Michael D'Orso , Body for Life: 12 Weeks to Mental and Physical Strength , New York: Harper Collins, 1999: “Exercising before you eat causes the body to dip right into stored fat.”

2. Water – I'm beginning to enjoy the exclusive drinking of water. Occidentally I drink fruit juice, but I've narrowed it down to those two liquids. The best thing to do is drink a large tumbler of water before each meal. For my weight, I now need to drink a total of 140 ounces of water per day, that's one-half my body weight in ounces.

3. Fiber – This helps clean the system and reduce sugar and fats that go right to the belly. Whole grain products, lentils, seeds, nuts, garbanzo beans, fruits, cauliflower, broccoli, and cabbage are great sources of fiber.

4. Fats – If you eat the right fats you lose fat. Does that sound right? But it's true. The right fats are the omega-3 and -6 fatty acids as found in nuts and seeds, avocadoes, and olives. And never eat hydrogenated fats as found in margarine or shortening.

5. Protein – Eat lean protein such as in skinless poultry and fish. Those help speed up your metabolism and that burns off the belly fat. Also, I sometimes eat a protein bar for lunch.

6. Enzymes – They break down the food so that it does not stay in your system and turn to belly fat. The best source: raw vegetables. But if you must, just blanche or steam them for a few minutes.

If you have the will-power to follow these solutions you'll lose belly fat too.

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Will Gastric Bypass Surgery Be The Answer To My Obesity?


In The Beginning was the light! Kind of like a flash or maybe a bit more like a bolt, or a jolt but whatever you call it, I'm sure you are getting the picture by now. Unfortunately it was soon followed by a curse word (or ten) and a frozen form groaning in pain as he roled on his side and held his back.

It had been just another usual day, home from work, straight to the Gym with my training partner TC and then get to grips with business of getting the body beautiful.

Actually, hold that thought for a while, let us go back many many years into the past.

I was not a fat child.

My father once told me, at one point my parents were so concerned about my weight being on the low side that they were convinced that I needed to put on weight. That I needed to eat my greens (something I still do not do to this day) and grow big and strong. However, as time went by, I grew into a normal regular everyday child size. No need for special sized clothes, no rosy red prompts, no concern about me moping around the house doing nothing. I was always out, always active, always doing something.

I spend pretty much all of my younger days playing football. I would like to have been good enough to be a “name” that caused the opposing sides to fear but no and there were two reasons why this would never happen.

My right foot


My left foot.

That was me scuppered then. Still, I ran around enough to get in the school team and eventually became a regular fixture wherever we played football, rugby or cricket (this was the early 80's people, sports were still dictated by the changing seasons) and then I was kept active and slim.

Even after leaving school, I continued to play rugby at the local club. Again I'd like to think that it mattered me being there but if I am honest, I was making up the numbers.

But I did not care, I was running around and getting exercise without realizing. I was going to the gym and lifting weights, doing cardio workouts and generally keeping myself attractive to the opposite sex (well that's my story and I'm sticking to it)

Then disaster struck, I had learned about drinking, improved my knowledge of ladies and discovered that although it was not good for you, smoking DID make you look cool. However, none of these things kept you fit after injuring yourself with a sit up and a medicine ball lying on cold grass in the middle of winter at the local rugby pitch.

God damn that medicine ball.

So I was injured and unable to train, play or walk.

I did what any red blooded young man would do. I filled this time with drinking, smoking and girls.

Fun times I would imagine. At a pound a pint, I could not really say for sure.

Anyway, I was enjoying myself until one day, I was (for some unknown reason) climbing on a set of gates at my bosses request (thinking about it, it may have been flag pole related) when I kind f slipped and realized that my trousers did not have any give in them so there was what can only described as a parting of the ways between the right leg and the left leg. Thank god I was wearing my little ducky boxer shorts otherwise the output could have been even worse, I could have been made with unfashionable pants!

After my boss stopped laughing and my face had gone back to a let red shade of crimson, I was allowed to return home and change. On this journey I recall a dawn of a realization.

I needed to slim down.

So I started my first ever diet aged 23. I went to the gym, I watched what I ate and I cut down on the drinking. All of this worked and in no time I was back at my sensible and slim weight with a good holiday body. Only problem was, I had just met a new girl and she was all too quickly expecting my child.

Oh dear, I had not planned on that. We were soon living together and the healthy eating soon went out the window. Coming home from a long day at work and having to cook was not on the current CV of a 23 year old man so if the dinner did not come from the chip shop or Chinese takeaway, it pretty much came in the form of deep fat fried food such as Mini Kievs and Chips, Chicken Pies and Chips, Sausage, Beans and Chips. Pretty much everything with CHIPS.

Choc Ice and Chips.

It was NOT a healthy diet and when the baby came it was even worse as I changed my job and was out working late afternoon, early evening so so ate on the hop or ate late at night. Not going well and I was expanding once again. I lived like this for a year and then after separating from the girlfriend, I moved in with a find and his partner. These were two relatively sensible people who understood the value of eating properly and healthily so got me back on the food wagon, got me active again and in no time the weight was coming off and I was heading to Australia to start my round the world tour .

I have to be honest, whilst I was away traveling I did not really worry to much about what I was eating because there was very little of it because there was very little money. This appeared to suit my waistline well so upon my return to the UK may many months later, I continued this form out diet and added cycling to work each day. It was not far, maybe 2.2 miles each way but that helped to work away at the weight reducing it further.

I imagine at around this time I was 14 stone, which for someone of my size it actually quite small. I have always been a big guy even when there was no fat on me so that weight felt very comfortable. So feeling good, I decided to get back into the motor trade.

That was when the rot set in.

I worked long hours and six days a week. I had no lunch hour so I grazed all day. I would come home from the end of a day absolutely worn out after pretty much eating the wrong food again then I would go straight to the pub to help deal with the stress of selling so many cars – as daft as it sounds, selling as many cars as I did paid me well and allowed me to drink every night, but it also caused me to drink every night because of the stress of selling so many cars. I would then come home and on the way, would almost always collect a Chinese take away, get home, eat, fall sleep, get up and do it all over again – lather, rinse, repeat.

Believe it or not, once I was a bit of a wreck. But I only realized this when I stopped selling the cars and took a stress free job driving a lorry for a while. II was again finding it hard to move about, finding it difficult to get in and out the cab, having no energy, having very little self confidence. So I started back at the Gym. I was seventeen and a half stone. Too big. Something had to change so I lifted weights and lost the fat, put on muscle and started to look good again. I went up to eighteen and a half stone, I had a 56 “chest, 22” biceps, 18 “forearms, a 34” waist. Fairly well built.

And then we get back to the start of this post.

I was in the Gym with my training partner as I said at the beginning. I was doing my set of crunch sit ups. My body was nice and warm as I was well in the middle of that evenabouts routine. Everything should have been perfect, but it was not. I moved forward on the upward action and about halfway through the crunch, I felt it go. Like a small pop and then I was frozen in place as my muscles located static in a bid to save my back. Not really very helpful when you need to get out of the gym, down the stairs and into your car if you are going to stand any chance of getting home inside the same calendar month I had walked into the gym. Well I somehow managed to move myself, I managed to hobble bent in two back down to my car, slid behind the wheel and went home for a hot bath.

It was too late.

The wind had obviously changed and I stayed like that.

Things were never the same since.

That was over fourteen years ago. I was eighteen and a half stone back then with quite honestly very little fat on me, just enough to keep me warm on a cold day. Nowadays I have enough excess fat to keep me warm for several cold days and a second cold snap a bit later in the season. I have died and tried to exercise, I have been to Weight Watchers, Slimming World, Oxfordshire Weightless Lifestyle Support group and for all of the small advances I make and the times that I actually make the weight shift and start to feel good, something goes wrong and the weight piles back on with a little more each time.

It's odd really, I used to think that if I could get down to around twenty stone, I would be absolutely fine and would start to get back in charge of my weight, then it was twenty one, then twenty two. Sometimes my back just gave up completely and my problem was compounded by my bad leg break last year, that was I think the final nail in the unassisted weight loss coffin.

I will say, I do not expect sympathy from anyone. There is only one person that has gotten me here and that is me. I have been foolish and ridden rough shod over my health but in some respects I have had no control over the way I have behaved. My relationship with bad food has pretty much always underrated all the good I have achieved each time I have gone back to the diet and tried to lose the weight.

As daft as it sounds, one of the things I want to achieve from this surgery is the ability to walk down the street with no aches and pains and to move with a freeness and light that only comes with no Osteo Arthritis and no foot pain and no knee pain and no back pain which are all common ailments exacerbated by carrying too much weight.

Let's hope this will be the start of the rest of my life and the beginning of a great new endeavor of bettering myself each and every day that comes my way.

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