Exercise | How To Have And Maintain Good Bones

Good Bones.

Before going into the Exercise proper, it would be advantages to know something of our bone struture and how it will help us in our exercises and good helath.

Soya Foods.
Some studies have found soya foods are helpful, this could be due to their phytoestrogen content. Try two daily servings of whole soya, such as tempeh, edamame, or calcium-fortified soymilk or tofu. Skip supplements such as ipriflavone, which may reduce immunity in some.

The Effect Of Salt Intake.
Sodium can increase the amount of calcium that you can lose in urine. It would be advantages to cut back by limiting processed and fast foods and by not adding salt at the table.

High-Protein Diets. - Avoid It.
Too much protein has been shown in some studies to increase urinary calcium loss.

Alcohol. - Go Slow On It
Heavy drinking may reduce your body's ability to absorb calcium-and it can lead to falls. But having one drink a day for women, or two for men, may help build bones.

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Diet

Its tough to find diets that work, and even tougher to find diets that help you keep the weight off. Here you will find many tips and ideas to help you remain slim!

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Weight Loss | Easy Exercises

Weight Loss



In our attempt to lose weight we have various options. Lossing weight through Regular Exercise is one great way of lossing weight

http://www.mdarma.com/weightloss/easyexercises.html


Want the secret to weight loss?
Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.
says A.T. McKain a nutritionist woman who used to be fat.

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Regards

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Weight Loss | Hidden Secrets

Weight Loss Hidden Secrets by Jared Wash

Today's society surrounds the media with the newest weight loss program, supplement, and solution that leaves them right where they began. But they make millions of dollars so why they people seeking weight loss the truth? There is absolutely no need too.
Ever since I became so passionate about health, fitness, and nutrition all my research, training, and experimenting has proven several weight loss tips, tricks, and flat out common sense methods for losing weight that are incredible.

1) Eat Breakfast
With people's busy schedules and not enough time in the mornings, breakfast becomes a low priority and often never eating. If you are serious about reaching your weight loss goals than eating a healthy breakfast is vital.
Think of breakfast as a jumpstart to your metabolism, and it was proven that people who eat a healthy breakfast are energized throughout the day, burn more calories, and controls late night eating binges. In fact, they believe people that don't eat breakfast only burn 2/3 the calories they would normally burn if they ate breakfast.

2) Weight Training
The reason I use the phrase "weight training," is because it defines using heavier weight to tax your body. By taxing your body to a certain point it helps you build lean muscle tissue that tone and slims your body for over all incredible weight loss results.
Most women and some men fear using weights as they fear getting bulky. But actually it should be the least of their worries. Depending on their body type it is very hard to gain a large amount of muscle, and most gains will be lean muscle that will benefit them more than they could imagine.

Just think that every pound of muscle you have on your body take 50 calories a day to maintain it, so the leaner muscle you have the more calories you burn in a day. Another interesting fact about weight training is that your body will have an after burn up to 78 hours after your last workout. Again, by taxing your body to a certain point your resting metabolic rate (RMR) will increase while you are sitting or even sleeping. That's around 18,250 calories a year, and almost 5 1/2 pounds of fat for doing nothing. And, that's only one pound! Increasing lean body mass is important as people in their mid 20's lose 1/2 to 3/4 pounds of lean body mass a year. Just one more thing that should motivate you to use weights is using weights burns calories up to 72 hours after the workout. Resistance training is a must when learning how to lose weight quickly, and remember you are never too old.

3) Sleep
Some people ask me why sleep is important for weight loss? I must say when learning how to lose weight quickly, sleep is more vital than ever to relieve stress, have energy, and loss weight.
Sleep loss is shown to affect the secretion of cortisol, a hormone that regulates appetite leading you to feeling hungry and storing fat around your abdomen area. Not only that, but loss of sleep enables your body to metabolize carbohydrates resulting in excess sugar that develops insulin resistance and long story short; your carbohydrates turn into fat. To avoid these side affects it is recommended that you get at least 7-8 hours of sleep a night.

"Wow, I won't have enough time in the day to get stuff done." Now, instead of thinking about the length of sleep, think more about the quality of sleep. If I got 8 hours of sleep a day my life during the day would be crazy as I would have so much to do and so little time to get it done in. And here's the solution. I have discovered a way that left me more energized, better workouts while getting 1-3 hours less sleep. I use to rely on caffeinated drinks to get me through the day but now I have more energy than ever.

4) Cycling 5-6 Meals A Day
Now, this lesson on how to lose weight quickly on eating 5 to 6 meals a day does not mean you can eat whatever you want, not at all. Eating frequent meals and snacks keeps your metabolism burning at a much higher rate than people that only eat 3, 2 or even only 1 meals a day.
Think about this for a second...

Every time you eat your body produces heat and the heat accelerates your metabolism as it's breaking down your food. After digesting the food your body dips into your fat storages burning fat for energy. Eating smaller meals more frequently will have your body dipping into your fat storages a lot more aiding in weight loss. Not only that but keeping your body away from high blood sugar levels limiting fat storage.

Want to learn more on how to lose weight quickly? That is where cycling comes into play. Mostly, calorie cycling is having high days and low days and not keeping your calorie intake the same. What I have learned and what has worked best for me is cycling the carbs and keeping your protein and fat intake the same. Having high and low days with carbohydrates increases your metabolism while burning calories and staying elevated on low days. Just remember that your metabolism try' s to maintain your homeostasis meaning a resting metabolic rate, and keeping thing the same so by cycling your calories your metabolism has to keep guessing resulting in more calories burned while doing nothing.

5) Drink Water
Most people know that our bodies consist of mostly water and to be exact about 80% water. Then why don't we base our fluids on drinking mostly water as it is very important in this lesson on how to lose weight quickly? One of the myths that I have heard lately is that water will make you bloat up and gain weight.
First, the only weight you should be trying to lose is fat and second, water does not make you bloat up it actually helps flush out your system of all the toxins and helps lubricates your joints. If you do not get enough water yes you will lose weight. But the weight you will lose is water and muscle that will slow down your metabolism, dehydration occurs and fat just piles right on your body. When you drink enough water your body is able to do all its function and aids in burning that unwanted fat.

Try to drink at least ten 8 ounce glasses of water every day and limit your caffeinated and favored liquids that you love so much for awhile. Another tip on how to lose weight quickly is to try drinking a glass or two when you wake up as it will prepare your body for the day ahead of fat burning. Or what I found that worked was going between drinking cold water and hot water to make your body burn more calories to keep your body temperature changing. But that a little excessive so just try to increase your water in take.
If it's hard for you to limit your other liquids and drink mostly water just do the best you can and remember every thing the water is doing for you.

weight loss

Weight Loss Psychology

Weight Loss Psychology - Tips For Easier Dieting

One of the main reasons we find dieting so difficult is because we underestimate the psychological difficulties it entails. To improve your chances of losing weight, Anne Collins identifies three key emotional problems and offers practical solutions.

By Anne Collins

Introduction

Losing weight is 100 times easier if you are mentally prepared for it. This may sound elementary, but in my experience most dieters quit their weight loss plan not because they feel hungry or have difficulty with the menus, but because of psychological reasons. Either, they become bored, or dissatisfied with their rate of weight loss, or suffer a momentary lapse and become overwhelmed by guilt, or feel too "deprived" to continue. And then, in an attempt to explain their failure, many of them blame their diet-plan, their domestic situation, or their congenital inability to lose weight. This process often repeats itself, as a result, some dieters can spend years unsuccessfully trying to lose weight, without ever realizing the true cause of their difficulty. Here are three common psychological problems we encounter when trying to reduce weight, along with some tips for how to overcome them.

Problem 1. Not Knowing How Weight Loss Will Benefit You
Whether we want to lose 20 or 220 pounds, we need to change our eating habits and perhaps several other lifestyle habits as well. Making these changes may not be difficult on Day 1 or Week 1 of our weight loss diet, because our initial enthusiasm usually gives us sufficient motivation. But, typically within 2-3 weeks, our "new" eating pattern starts to interfere with our regular lifestyle and, unless we are prepared for this, our desire to continue dieting will start to fade. Instead of seeing our diet as a passport to a better weight and shape, we see it as an obstacle and a burden. It becomes something we are doing because we "must" rather than because we "want to". This is the first big emotional problem we encounter when dieting.
To overcome this problem, we need to know exactly why we are trying to lose weight. We need a clear idea of how it will benefit us. Because only if we have a clear benefit to look forward to, will we be able to resist the temptation to revert to our previous bad habits. General benefits from having a leaner, lighter shape aren't powerful enough. We need a selfish, specific benefit - something we can visualize - that commands our attention. Maybe a beach holiday, or a dream outfit to wear for a specific occasion, or a new shape to show off at Thanksgiving. Whatever we choose, it must make a noise inside our head! Remember, the moment we start to feel that we "have to" do something, it becomes the enemy - like paying taxes, or cleaning out the basement - and our motivation flies out the window. In order to achieve lasting weight loss, we need to "want it".

Problem 2. Trying To Be Perfect
During my 24 years or so as a weight loss consultant and nutritionist, I've met perhaps 10,000 dieters in person, and communicated personally with another 100,000 over the Internet. But so far I haven't met one single successful dieter who was perfect. On the contrary, most of my successful clients made tons of mistakes. They had bad days, bad weeks - even whole months - during which they went completely off the rails. But none of this stopped them from succeeding in the end. Why not? Because they learned from their mistakes. And let's not forget: most of our self-knowledge comes from the mistakes we make, not our successes.

Unfortunately, many dieters insist on trying to be perfect. As a result, when they do fall off the wagon (as they always do), they find it impossible to tolerate their "failure", and become overwhelmed by guilt. So even though their lapse might have been relatively trivial (a weekend binge), they go to pieces. Because, as usual, it's the guilt that does the real damage, not the bingeing.The lesson is this. When dieting, don't waste time trying to be perfect. It only leads to increased guilt and failure. Instead, accept that you are going to make mistakes, and don't let them distract you when they happen. See them as a learning experience. For example, if you drink too much alcohol when dining out, and massively overeat as a result, don't wake up the next morning in a fit of depression. Instead, savor your experience, and appreciate that you have made an important discovery: that too much alcohol makes weight loss more difficult. By reacting like this, you will avoid guilt and find it much easier to return to your diet.

Problem 3. Treating Your Diet As Race

Another common problem concerns speed of weight reduction. Many dieters expect to lose weight very fast, and are psychologically unprepared when their body refuses to behave in this fashion. If a week passes without any weight reduction, they become dispirited and start to lose interest. Unfortunately, like it or not, the human body is designed for survival not "appearance". Therefore it has no interest in shedding body fat, which it sees as an important source of energy during times of famine. As a result, the maximum amount of fat we can lose in a week is about 3 pounds, while someone who is less than 30 pounds overweight may lose about 1 pound. Anything extra is likely to be a combination of water and muscle weight.

To overcome your impatience and maintain steady weight loss, stop thinking of your diet as a race. Instead, see it as a journey. This reduces anxiety and gives you more "breathing space" to settle into your new eating habits. I explain this in more detail on my wonderful weight loss forum, and most people find it a very beneficial approach. At the same time, avoid jumping on your bathroom scales every day - limit yourself to once a week. Checking your weight more often only encourages you to take a short-term view of things, which is not helpful.

I realize that "steady" weight loss may not sound terribly attractive, but in my experience the slower the weight loss, the longer it stays off. Furthermore, as stated above, if you lose more than 3 pounds a week it won't be fat - it will be muscle or water. And while losing water is only temporary - and thus pointless - losing muscle will slow your metabolism and increase the risk of future weight gain.

So when you start your next diet journey, just remember: there's no rush. Set yourself a realistic weight loss goal and let Nature take its course. For example, if you weigh 200 pounds and are aiming for 150 pounds, allow yourself 6 months to reach your destination. And if it takes a little longer, so what? I mean, what do you lose?

These three psychological problems account for a huge number of diet failures. Mastering them will definitely enhance your chances of losing weight. So before you embark with all your customary enthusiasm on yet another "new" diet, set aside some time to think through these issues and then watch the pounds disappear!

Weight Loss