Weight Loss For Women: 10 Ways to Stay on Track with Your Weight-Loss Goals No Matter What - Catherine's Blog

10 Ways to Stay on Track with Your Weight-Loss Goals No Matter What

BY POPSUGAR December 14, 2015

There's no magic bullet or secret pill � sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 rules to live by every day.

1. Thou Shalt Eat Breakfast

Healthy foodie trends may come and go, but breakfast is a must. People who eat breakfast regularly lose more weight, since it jump-starts your metabolism, helping your body to burn more fat. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.

2. Thou Shalt Keep It Clean

One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.

3. Thou Shalt Control Portions

Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.

4. Thou Shalt Welcome a Sweaty Workout Session

When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.

5. Thou Shalt Set Minigoals

As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal minigoals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.

6. Thou Shalt Drink (More) Water

You'd be surprised just how many people confuse hunger with dehydration. Keeping your water bottle full all day long keeps your body in tip-top shape and helps you steer clear of unnecessary snacking. To maximize your water intake for weight loss, dietitian Julie Upton, MS, RD, recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories."

7. Thou Shalt Plan Ahead

Occasionally enjoying a sweet treat or special meal out are essential parts of any sustainable weight-loss plan, but it only works when you're realistic about your indulgences and learn to plan ahead. Heading to the beach next weekend? Keep your diet extraclean leading up to your getaway. This way you have a little more wiggle room to enjoy as you please. We're big believers in the 80/20 rule over here; eighty percent of the time you keep your diet clean and the other 20 percent of the day you're able to indulge freely. The math is simple: if you eat three square meals a day, three of those meals are the 20 percent of your week up for grabs.

8. Thou Shalt Strength Train

If you were fed the myth that strength training impedes weight loss and messes with results, it's time to change your tune. Strength training builds muscle mass while boosting your metabolism. You might not tip the scale, but strength training is where the real resculpting of your body happens. Once you start lifting and moving through bodyweight moves at home, you'll be hooked.

9. Thou Shalt Rest Well

Getting adequate sleep every night makes sure you have the energy to power through your workout, but it's also been proven to help curb a ravenous appetite, since those who get adequate sleep eat an average of 300 calories less than those who don't. Sleep also surprisingly fights against "fat" genes. In one study that looked at twins, the twin who slept longer had a lower BMI than the twin who did not. In short? Wind down and get to bed earlier. Your body thanks you in advance for supporting all its hard work in the kitchen and the gym.

10. Thou Shalt Remain Positive

When you treat yourself with kindness, you're able to bounce back faster and stay on track for longer. Keep a healthy sense of humor, leave room to laugh, and take it day by day. Every experience won't be perfect, but when you're kind to yourself and keep a positive outlook, this whole weight-loss thing will feel a lot easier.

Source & Credit By :

http://www.popsugar.com/fitness/Weight-Loss-Rules-37623023?utm_source=womenshealthmag.com&utm_medium=referral&utm_campaign=pubexchange

Read more »

weight loss pills - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss pills, you might find interesting information about what You looking for. Hopefully, the content from my fast weight loss article weight loss exercise article weight loss foods article weight loss for women article weight loss pills article weight loss programs article weight loss supplements article weight loss supplements for women article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: 10 Ways to Stay on Track with Your Weight-Loss Goals No Matter What - Catherine's Blog
URL Link : Weight Loss For Women: 10 Ways to Stay on Track with Your Weight-Loss Goals No Matter What - Catherine's Blog

weight loss pills

10 Ways to Stay on Track with Your Weight-Loss Goals No Matter What

BY POPSUGAR December 14, 2015

There's no magic bullet or secret pill � sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 rules to live by every day.

1. Thou Shalt Eat Breakfast

Healthy foodie trends may come and go, but breakfast is a must. People who eat breakfast regularly lose more weight, since it jump-starts your metabolism, helping your body to burn more fat. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.

2. Thou Shalt Keep It Clean

One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.

3. Thou Shalt Control Portions

Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.

4. Thou Shalt Welcome a Sweaty Workout Session

When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.

5. Thou Shalt Set Minigoals

As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal minigoals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.

6. Thou Shalt Drink (More) Water

You'd be surprised just how many people confuse hunger with dehydration. Keeping your water bottle full all day long keeps your body in tip-top shape and helps you steer clear of unnecessary snacking. To maximize your water intake for weight loss, dietitian Julie Upton, MS, RD, recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories."

7. Thou Shalt Plan Ahead

Occasionally enjoying a sweet treat or special meal out are essential parts of any sustainable weight-loss plan, but it only works when you're realistic about your indulgences and learn to plan ahead. Heading to the beach next weekend? Keep your diet extraclean leading up to your getaway. This way you have a little more wiggle room to enjoy as you please. We're big believers in the 80/20 rule over here; eighty percent of the time you keep your diet clean and the other 20 percent of the day you're able to indulge freely. The math is simple: if you eat three square meals a day, three of those meals are the 20 percent of your week up for grabs.

8. Thou Shalt Strength Train

If you were fed the myth that strength training impedes weight loss and messes with results, it's time to change your tune. Strength training builds muscle mass while boosting your metabolism. You might not tip the scale, but strength training is where the real resculpting of your body happens. Once you start lifting and moving through bodyweight moves at home, you'll be hooked.

9. Thou Shalt Rest Well

Getting adequate sleep every night makes sure you have the energy to power through your workout, but it's also been proven to help curb a ravenous appetite, since those who get adequate sleep eat an average of 300 calories less than those who don't. Sleep also surprisingly fights against "fat" genes. In one study that looked at twins, the twin who slept longer had a lower BMI than the twin who did not. In short? Wind down and get to bed earlier. Your body thanks you in advance for supporting all its hard work in the kitchen and the gym.

10. Thou Shalt Remain Positive

When you treat yourself with kindness, you're able to bounce back faster and stay on track for longer. Keep a healthy sense of humor, leave room to laugh, and take it day by day. Every experience won't be perfect, but when you're kind to yourself and keep a positive outlook, this whole weight-loss thing will feel a lot easier.

Source & Credit By :

http://www.popsugar.com/fitness/Weight-Loss-Rules-37623023?utm_source=womenshealthmag.com&utm_medium=referral&utm_campaign=pubexchange

Weight Loss For Women: Five myths on dieting and weight loss - Catherine's Blog

Five myths on dieting and weight loss

By Kevin D. Hall

Obesity has been on the rise worldwide for decades, putting people at risk for developing diabetes, heart disease and several forms of cancer. Today, two thirds of adults and one third of children in the United States are overweight. As the numbers on the scale get bigger, so does the diet and weight-loss industry, which is now worth tens of billions of dollars. What doesn�t seem to be increasing, though, is people�s understanding of obesity and how to lose weight. Here are a few of the myths clouding the facts.

1. Body mass index is useless.

The body mass index, or BMI, is a simple and widely used method for classifying whether a person is overweight or obese. It�s calculated by dividing a person�s body weight by height squared, which helps account for the fact that taller people weigh disproportionately more than shorter people if they have the same percentage of body fat.

BMI is often criticized because it doesn�t differentiate muscle from fat. Muscular people can therefore erroneously be classified as overweight. For example, Dallas Cowboys quarterback Tony Romo�s BMI makes him borderline obese.

But despite its limitations and notorious counter-examples, BMI is highly related to body fat and correctly categorizes people as having excess body fat more than 80 percent of the time. Additional simple measurements such as waist circumference may be even more informative because they provide information about where fat is distributed in the body.

2. All people with obesity are unhealthy.

The idea that people with obesity can�t be healthy has been repeated widely. CNN told readers that there�s �no such thing� as healthy obesity. Forbes called it �a myth.� �You can�t be fit and fat,� Time reported.

But in reality, fat�s location in the body may be more important for health than the total amount of fat. People who are �pear-shaped� tend to store fat in their buttocks and flanks and are at less risk of disease than those who are �apple-shaped� and tend to accumulate fat around the belly. Especially bad is the �visceral fat� around the organs as well as the fat in the liver. So being obese but pear-shaped may be less risky than being overweight or normal weight but apple-shaped. This realization has led to the recent concept of �metabolically healthy obesity.�

Genetics primarily determine where fat is stored in the body. Men, especially those with South Asian ethnic backgrounds, have a greater proportion of the dangerous visceral fat than women. Targeting the loss of body fat from one region to another is difficult, but overall weight loss results in predictable parallel reductions of all of the various fat deposits.

Additionally, exercise may help counterbalance obesity�s negative effect on health. Physically fit and active people who are obese have a similar or decreased risk of cardiovascular disease and death as people who are less fat but also less fit. Therefore, physical inactivity may be as great a risk to health as obesity, and people should be encouraged to be active even if it doesn�t result in weight loss.

3. Having a healthy body weight is all about personal responsibility and willpower.

People of normal weight sometimes like to take credit for avoiding obesity, suggesting that fatness arises from some combination of gluttony and sloth. As all those medical experts on Internet comment sections recommend, just eat less and exercise more!

Alas, if only such advice were effective. Consider exercise. Even when people participate in a supervised exercise program, weight loss is much less than would be expected from the calories burned during exercise. On average, exercising women experience no weight loss, and many people actually gain weight. This may be the result of compensatory decreases in other physical activities � such as collapsing on the couch for a few hours after a 30-minute run. Alternatively, hunger may increase, and it doesn�t take much food to offset the calories expended during exercise.

Why not just count calories and eat less? Unfortunately, even with the best diet-tracking apps, people tend to greatly underestimate how much food they consume. Furthermore, calorie intake tends to fluctuate widely, with swings often exceeding 1,000 calories from one day to the next. How would someone know if they made a dent in their calorie intake using such imperfect tools? Of course, making large calorie cuts would be easier to detect, and this is what most people do when they �go on a diet� to lose weight. When this happens, biology resists weight loss by increasing appetite and hunger.

4. Dieting causes the body to go into �starvation mode,� slowing its metabolism and halting weight loss after several months.

The idea that dieting can actually be counterproductive for weight loss is a trope that appears in just about every fitness publication, and warnings of the weight-loss plateau abound.

But although it�s true that metabolism does slow down when people cut calories, that offsets less than half of the decrease in diet calories over the first six months. It takes several years for metabolic slowing to fully offset the average dieter�s reduction in calories and result in a weight plateau. The fact that most people experience a weight plateau much earlier, typically after six to eight months of dieting, means that something else must be happening to thwart their continued weight loss.

In truth, the dreaded weight plateau is much more likely the result of a gradual loss of adherence to the original plan � people are actually eating many more calories when their weight loss stalls than when they started to diet. Why this happens is not fully understood, but biology probably plays a major role. For example, we know that weight loss results in hormonal changes that influence feelings of hunger and fullness, as well as alter how the brain responds to food cues in the environment. Food may actually become more rewarding. These changes influence overall food intake and may occur below our level of conscious awareness. People, therefore, may honestly report that they are sticking to their original diet when the weight plateau occurs, but objective measurements demonstrate otherwise.

5. All diets are doomed to fail.

�Beware of diet,� Slate warns, noting that your chance of keeping the pounds off is no higher than it is of surviving metastatic lung cancer. Even actress Gwyneth Paltrow�s Goop lifestyle Web site warns that most weight-loss efforts are doomed.

This myth exists because, statistically, most people tend to regain at least some portion of their lost weight after a few years. This is especially true if they consider dieting a temporary strategy for losing weight. However, when diet changes are part of a persistent lifestyle modification, many people lose weight and keep it off over the long haul.

A recent study showed that eight years after adults began a diet and exercise program, more than half maintained weight loss of greater than 5 percent � an amount believed to be clinically beneficial. Furthermore, almost 40 percent of people lost more than 10 percent of their initial body weight after one year, and about 65 percent of those maintained more than 5 percent weight loss after eight years.

In addition to frequent weight monitoring, the secret to their success may be physical activity. Although exercise may not be very effective for inducing weight loss, it�s often a major contributor to maintaining lost weight. This may be because, compared to losing weight, only a relatively modest change in calories is required to keep weight off.

For example, the National Institutes of Health�s Body Weight Planner calculates that a 40-year-old woman who weighs 200 pounds requires a little more than 1,000 calories to be cut from her daily diet to lose 40 pounds in six months. But subsequently maintaining the 40-pound weight loss requires a permanent change of only about 350 calories per day, which can be attained with one hour of daily walking.

Source & Credit By :

https://www.washingtonpost.com/opinions/five-myths-on-dieting-and-weight-loss/2015/10/15/3f05f3b2-71e4-11e5-8248-98e0f5a2e830_story.html

Read more »

weight loss pills - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss pills, you might find interesting information about what You looking for. Hopefully, the content from my fast weight loss article weight loss exercise article weight loss foods article weight loss for women article weight loss pills article weight loss programs article weight loss supplements article weight loss supplements for women article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: Five myths on dieting and weight loss - Catherine's Blog
URL Link : Weight Loss For Women: Five myths on dieting and weight loss - Catherine's Blog

weight loss pills

Five myths on dieting and weight loss

By Kevin D. Hall

Obesity has been on the rise worldwide for decades, putting people at risk for developing diabetes, heart disease and several forms of cancer. Today, two thirds of adults and one third of children in the United States are overweight. As the numbers on the scale get bigger, so does the diet and weight-loss industry, which is now worth tens of billions of dollars. What doesn�t seem to be increasing, though, is people�s understanding of obesity and how to lose weight. Here are a few of the myths clouding the facts.

1. Body mass index is useless.

The body mass index, or BMI, is a simple and widely used method for classifying whether a person is overweight or obese. It�s calculated by dividing a person�s body weight by height squared, which helps account for the fact that taller people weigh disproportionately more than shorter people if they have the same percentage of body fat.

BMI is often criticized because it doesn�t differentiate muscle from fat. Muscular people can therefore erroneously be classified as overweight. For example, Dallas Cowboys quarterback Tony Romo�s BMI makes him borderline obese.

But despite its limitations and notorious counter-examples, BMI is highly related to body fat and correctly categorizes people as having excess body fat more than 80 percent of the time. Additional simple measurements such as waist circumference may be even more informative because they provide information about where fat is distributed in the body.

2. All people with obesity are unhealthy.

The idea that people with obesity can�t be healthy has been repeated widely. CNN told readers that there�s �no such thing� as healthy obesity. Forbes called it �a myth.� �You can�t be fit and fat,� Time reported.

But in reality, fat�s location in the body may be more important for health than the total amount of fat. People who are �pear-shaped� tend to store fat in their buttocks and flanks and are at less risk of disease than those who are �apple-shaped� and tend to accumulate fat around the belly. Especially bad is the �visceral fat� around the organs as well as the fat in the liver. So being obese but pear-shaped may be less risky than being overweight or normal weight but apple-shaped. This realization has led to the recent concept of �metabolically healthy obesity.�

Genetics primarily determine where fat is stored in the body. Men, especially those with South Asian ethnic backgrounds, have a greater proportion of the dangerous visceral fat than women. Targeting the loss of body fat from one region to another is difficult, but overall weight loss results in predictable parallel reductions of all of the various fat deposits.

Additionally, exercise may help counterbalance obesity�s negative effect on health. Physically fit and active people who are obese have a similar or decreased risk of cardiovascular disease and death as people who are less fat but also less fit. Therefore, physical inactivity may be as great a risk to health as obesity, and people should be encouraged to be active even if it doesn�t result in weight loss.

3. Having a healthy body weight is all about personal responsibility and willpower.

People of normal weight sometimes like to take credit for avoiding obesity, suggesting that fatness arises from some combination of gluttony and sloth. As all those medical experts on Internet comment sections recommend, just eat less and exercise more!

Alas, if only such advice were effective. Consider exercise. Even when people participate in a supervised exercise program, weight loss is much less than would be expected from the calories burned during exercise. On average, exercising women experience no weight loss, and many people actually gain weight. This may be the result of compensatory decreases in other physical activities � such as collapsing on the couch for a few hours after a 30-minute run. Alternatively, hunger may increase, and it doesn�t take much food to offset the calories expended during exercise.

Why not just count calories and eat less? Unfortunately, even with the best diet-tracking apps, people tend to greatly underestimate how much food they consume. Furthermore, calorie intake tends to fluctuate widely, with swings often exceeding 1,000 calories from one day to the next. How would someone know if they made a dent in their calorie intake using such imperfect tools? Of course, making large calorie cuts would be easier to detect, and this is what most people do when they �go on a diet� to lose weight. When this happens, biology resists weight loss by increasing appetite and hunger.

4. Dieting causes the body to go into �starvation mode,� slowing its metabolism and halting weight loss after several months.

The idea that dieting can actually be counterproductive for weight loss is a trope that appears in just about every fitness publication, and warnings of the weight-loss plateau abound.

But although it�s true that metabolism does slow down when people cut calories, that offsets less than half of the decrease in diet calories over the first six months. It takes several years for metabolic slowing to fully offset the average dieter�s reduction in calories and result in a weight plateau. The fact that most people experience a weight plateau much earlier, typically after six to eight months of dieting, means that something else must be happening to thwart their continued weight loss.

In truth, the dreaded weight plateau is much more likely the result of a gradual loss of adherence to the original plan � people are actually eating many more calories when their weight loss stalls than when they started to diet. Why this happens is not fully understood, but biology probably plays a major role. For example, we know that weight loss results in hormonal changes that influence feelings of hunger and fullness, as well as alter how the brain responds to food cues in the environment. Food may actually become more rewarding. These changes influence overall food intake and may occur below our level of conscious awareness. People, therefore, may honestly report that they are sticking to their original diet when the weight plateau occurs, but objective measurements demonstrate otherwise.

5. All diets are doomed to fail.

�Beware of diet,� Slate warns, noting that your chance of keeping the pounds off is no higher than it is of surviving metastatic lung cancer. Even actress Gwyneth Paltrow�s Goop lifestyle Web site warns that most weight-loss efforts are doomed.

This myth exists because, statistically, most people tend to regain at least some portion of their lost weight after a few years. This is especially true if they consider dieting a temporary strategy for losing weight. However, when diet changes are part of a persistent lifestyle modification, many people lose weight and keep it off over the long haul.

A recent study showed that eight years after adults began a diet and exercise program, more than half maintained weight loss of greater than 5 percent � an amount believed to be clinically beneficial. Furthermore, almost 40 percent of people lost more than 10 percent of their initial body weight after one year, and about 65 percent of those maintained more than 5 percent weight loss after eight years.

In addition to frequent weight monitoring, the secret to their success may be physical activity. Although exercise may not be very effective for inducing weight loss, it�s often a major contributor to maintaining lost weight. This may be because, compared to losing weight, only a relatively modest change in calories is required to keep weight off.

For example, the National Institutes of Health�s Body Weight Planner calculates that a 40-year-old woman who weighs 200 pounds requires a little more than 1,000 calories to be cut from her daily diet to lose 40 pounds in six months. But subsequently maintaining the 40-pound weight loss requires a permanent change of only about 350 calories per day, which can be attained with one hour of daily walking.

Source & Credit By :

https://www.washingtonpost.com/opinions/five-myths-on-dieting-and-weight-loss/2015/10/15/3f05f3b2-71e4-11e5-8248-98e0f5a2e830_story.html

Weight Loss For Women: Cheers? Counting the Calories in Alcoholic Drinks - Catherine's Blog

Cheers? Counting the Calories in Alcoholic Drinks

by Rachael Rettner, Senior Writer

Alcohol can be a "hidden" source of calories � you may have a glass of wine (or two) with dinner, or champagne to ring in the New Year, without thinking about the extra calories you're consuming.

But alcoholic drinks can be a significant contributor to your daily calorie intake. A 2012 study found that the average American adult consumes 100 calories a day from beer, wine or other alcoholic beverages. And close to 20 percent of men and 6 percent of women consume more than 300 calories from alcohol daily, the study found. This can add up � for example, consuming 100 calories more than you burn every day may lead to a weight gain of 10 pounds over a year.

Because alcoholic drinks are essentially "empty" calories and don't contribute toward your daily nutrition, cutting back on alcohol may be one healthy way to lose weight.

Different types of alcoholic drinks pack varying amounts of calories. A 12-ounce glass of beer has about 150 calories, a 5-ounce glass of red wine has about 125 calories, and a 1.5 ounce shot of gin, rum, vodka, whiskey or tequila has about 100 calories, according to the National Institute on Alcohol Abuse and Alcoholism.

The drink with the fewest calories? Per serving, its champagne, which has 84 calories for every 4 ounces. (Beer, technically, has fewer calories per ounce, but we're guessing you'd be unlikely to drink just 4 ounces of a beer.)

Here's a look at how many calories are in different alcoholic drinks:

Source & Credit By :
http://www.livescience.com/52990-alcohol-calories-weight-loss-be-healthy.html

Read more »

weight loss pills - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss pills, you might find interesting information about what You looking for. Hopefully, the content from my fast weight loss article weight loss exercise article weight loss foods article weight loss for women article weight loss pills article weight loss programs article weight loss supplements article weight loss supplements for women article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: Cheers? Counting the Calories in Alcoholic Drinks - Catherine's Blog
URL Link : Weight Loss For Women: Cheers? Counting the Calories in Alcoholic Drinks - Catherine's Blog

weight loss pills

Cheers? Counting the Calories in Alcoholic Drinks

by Rachael Rettner, Senior Writer

Alcohol can be a "hidden" source of calories � you may have a glass of wine (or two) with dinner, or champagne to ring in the New Year, without thinking about the extra calories you're consuming.

But alcoholic drinks can be a significant contributor to your daily calorie intake. A 2012 study found that the average American adult consumes 100 calories a day from beer, wine or other alcoholic beverages. And close to 20 percent of men and 6 percent of women consume more than 300 calories from alcohol daily, the study found. This can add up � for example, consuming 100 calories more than you burn every day may lead to a weight gain of 10 pounds over a year.

Because alcoholic drinks are essentially "empty" calories and don't contribute toward your daily nutrition, cutting back on alcohol may be one healthy way to lose weight.

Different types of alcoholic drinks pack varying amounts of calories. A 12-ounce glass of beer has about 150 calories, a 5-ounce glass of red wine has about 125 calories, and a 1.5 ounce shot of gin, rum, vodka, whiskey or tequila has about 100 calories, according to the National Institute on Alcohol Abuse and Alcoholism.

The drink with the fewest calories? Per serving, its champagne, which has 84 calories for every 4 ounces. (Beer, technically, has fewer calories per ounce, but we're guessing you'd be unlikely to drink just 4 ounces of a beer.)

Here's a look at how many calories are in different alcoholic drinks:

Source & Credit By :
http://www.livescience.com/52990-alcohol-calories-weight-loss-be-healthy.html

Weight Loss For Women: 6 Proven Ways to Lose Belly Fat. - Catherine's Blog

6 Proven Ways to Lose Belly Fat (No. 2 and 3 are Best)

By Kris Gunnars, BSc | October, 2014 |

Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health .

Conversely, many normal weight people have the metabolic problems associated with obesity .

That�s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint� it�s more of a cosmetic problem).

It�s the fat in the abdominal cavity, the belly fat, that causes the biggest issues .

If you have a lot of excess fat around your waistline, even if you�re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

1. Don�t Eat Sugar� and Avoid Sugar-Sweetened Beverages Like The Plague

Added sugar is extremely unhealthy.

Studies show that it has uniquely harmful effects on metabolic health .

Sugar is half glucose, half fructose� and fructose can only be metabolized by the liver in any significant amount .

When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat .

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly .

Some believe that this is the primary mechanism behind sugar�s harmful effects on health� it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems .

Liquid sugar is even worse in this regard. Liquid calories don�t get �registered� by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children� per each daily serving .

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

Btw� if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Protein is the most important macro nutrient when it comes to losing weight .

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day .

If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.

Not only will it help you lose� it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts .

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat .

Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years .

This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

Many of the studies showing protein to be effective had protein at 25-30% of calories. That�s what you should aim for.

So� make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

If you�re a vegetarian, check out this article on how to increase your protein intake.

Bonus tip: Consider cooking your foods in coconut oil� some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly .

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies� when people cut carbs, their appetite goes down and they lose weight .

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets .

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results� a major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver .

What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However� if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (29, 30).

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat Foods Rich in Fiber� Especially Viscous Fiber

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true� but it�s important to keep in mind that not all fiber is created equal.

It seems to be mostly the viscous fibers that can have an effect on your weight.

These are fibers that bind water and form a thick gel that �sits� in the gut .

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite .

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months .

In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin .

What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies .

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.

However� keep in mind that I�m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity .

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies .

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance .

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity .

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

What you eat is important. Pretty much everyone knows this.

However� surprisingly, most people actually don�t have a clue what they are really eating.

People think they�re eating �high protein,� �low-carb� or whatever� but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn�t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won�t cut it. You need to actually measure and fine tune in order to reach that goal.

Check out this article here for a calorie calculator and a list of free online tools to track what you are eating.

I personally do this every few months� I weigh and measure everything I eat to see what my current diet is looking like.

Then I know exactly where to make adjustments in order to get closer to my goals.

Source & Credit By:
http://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

Read more »

weight loss pills - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss pills, you might find interesting information about what You looking for. Hopefully, the content from my fast weight loss article weight loss exercise article weight loss foods article weight loss for women article weight loss pills article weight loss programs article weight loss supplements article weight loss supplements for women article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: 6 Proven Ways to Lose Belly Fat. - Catherine's Blog
URL Link : Weight Loss For Women: 6 Proven Ways to Lose Belly Fat. - Catherine's Blog

weight loss pills

6 Proven Ways to Lose Belly Fat (No. 2 and 3 are Best)

By Kris Gunnars, BSc | October, 2014 |

Overweight does not necessarily equal unhealthy.

There are actually plenty of overweight people who are in excellent health .

Conversely, many normal weight people have the metabolic problems associated with obesity .

That�s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint� it�s more of a cosmetic problem).

It�s the fat in the abdominal cavity, the belly fat, that causes the biggest issues .

If you have a lot of excess fat around your waistline, even if you�re not very heavy, then you should take some steps to get rid of it.

Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.

Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.

There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.

Here are 6 evidence-based ways to lose belly fat.

1. Don�t Eat Sugar� and Avoid Sugar-Sweetened Beverages Like The Plague

Added sugar is extremely unhealthy.

Studies show that it has uniquely harmful effects on metabolic health .

Sugar is half glucose, half fructose� and fructose can only be metabolized by the liver in any significant amount .

When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat .

Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly .

Some believe that this is the primary mechanism behind sugar�s harmful effects on health� it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems .

Liquid sugar is even worse in this regard. Liquid calories don�t get �registered� by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children� per each daily serving .

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.

This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.

Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.

Btw� if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.

Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Protein is the most important macro nutrient when it comes to losing weight .

It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day .

If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.

Not only will it help you lose� it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts .

There is also some evidence that protein is particularly effective against belly fat.

One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat .

Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years .

This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

Many of the studies showing protein to be effective had protein at 25-30% of calories. That�s what you should aim for.

So� make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.

If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.

If you�re a vegetarian, check out this article on how to increase your protein intake.

Bonus tip: Consider cooking your foods in coconut oil� some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly .

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose fat.

This is supported by numerous studies� when people cut carbs, their appetite goes down and they lose weight .

Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets .

This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight, which gives people near instant results� a major difference on the scale is often seen within a few days.

There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver .

What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.

Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.

However� if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (29, 30).

Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat Foods Rich in Fiber� Especially Viscous Fiber

Dietary fiber is mostly indigestible plant matter.

It is often claimed that eating plenty of fiber can help with weight loss.

This is true� but it�s important to keep in mind that not all fiber is created equal.

It seems to be mostly the viscous fibers that can have an effect on your weight.

These are fibers that bind water and form a thick gel that �sits� in the gut .

This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite .

One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months .

In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin .

What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.

Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies .

Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.

However� keep in mind that I�m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity .

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies .

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance .

Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity .

Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

What you eat is important. Pretty much everyone knows this.

However� surprisingly, most people actually don�t have a clue what they are really eating.

People think they�re eating �high protein,� �low-carb� or whatever� but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn�t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won�t cut it. You need to actually measure and fine tune in order to reach that goal.

Check out this article here for a calorie calculator and a list of free online tools to track what you are eating.

I personally do this every few months� I weigh and measure everything I eat to see what my current diet is looking like.

Then I know exactly where to make adjustments in order to get closer to my goals.

Source & Credit By:
http://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

Weight Loss For Women: 10 Striking Graphs That Show Effective Ways to Lose Weight - Catherine's Blog

10 Striking Graphs That Show Effective Ways to Lose Weight

By Kris Gunnars, BSc | January, 2015 |

There is a lot of conflicting advice about how to lose weight.All sorts of pills, potions and weird diets have been devised, most of which have no evidence behind them.However, not all of it is nonsense. Over the years, scientists have found a number of weight loss methods that actually work.

Here are 10 graphs that show effective ways to lose weight. All of them are based on randomized controlled trials in humans, the gold standard of science.

1. Eat Eggs for Breakfast

Source: JS Vander Wal, et al. Egg breakfast enhances weight loss. International Journal of Obesity, 2008.What you eat for breakfast is important. According to the study above, eating eggs for breakfast can help you lose 65% more weight than a breakfast of bagels.The egg group also had a 34% greater reduction in waist size and 16% greater reduction in body fat, although the difference wasn�t statistically significant.This is mostly due to the fact that eggs are highly fulfilling. People who eat eggs for breakfast feel so full that they automatically eat less at the next meal, and fewer calories for the next 36 hours (1).Of course, there are many other great reasons to eat eggs. Weight loss is just the tip of the iceberg.

2. Drink Water to Boost Metabolism

Source: Boschmann Metal. Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms. The Journal of Clinical Endocrinology and Metabolism, 2013. The graph above shows how drinking 500 ml (17 oz) of water can boost metabolism by 24-30% over a period of 1 to 1.5 hours.Researchers have estimated that 2 liters (68 oz) of water per day can make you burn an additional 96 calories (2).Not a massive amount, but every little bit adds up.

3. Slow Down When Eating

Source: Andrade AM, et al. Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association, 2008.The way you eat your food can affect how many calories you end up taking in.According to the above study, people who were instructed to eat more slowly ended up eating 67 fewer calories during a meal. They also enjoyed their meal more.

4. Drink Caffeine to Boost Metabolism

Source: AG Dulloo, et al. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. American Journal of Clinical Nutrition, 1989.Caffeine, the active ingredient in coffee, can boost metabolism and help you burn fat.In the graph above, you see how energy expenditure is increased in both lean people and people who have recently lost weight.According to this study, 600 mg of caffeine (6 �average� cups of coffee) per day can make lean people burn 150 more calories in a day.The effect was diminished in people who were previously obese but had lost the weight. However, it still amounted to an additional 79 calories per day.

5. Reduce Your Carbohydrate Intake

Source: Brehm BJ, et al. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.There is a massive body of evidence on low-carb diets, showing that they are more effective for weight loss than the standard low-fat advice that we�re still being given.Low-carb diets tend to reduce appetite significantly, so that people cut calories and lose large amounts of weight without consciously trying to eat less (3).Many studies show that low-carb dieters lose 2-3 times as much weight as low-fat dieters, despite the low-fat groups being calorie restricted (5, 6).

6. A Fiber Called Glucomannan is an Effective Weight Loss Supplement

Source: Birketvedt GS, et al. Experiences with three different fiber supplements in weight reduction. Medical Science Monitor, 2005.Most weight loss supplements don�t work. However, there are a few supplements that science has shown to be mildly effective.One of them is a type of fiber called glucomannan. This fiber absorbs water and �sits� in your gut, making you feel so full that you eat fewer calories.In the graph above, you see 3 different experiments where people who took glucomannan lost more weight than the comparison groups.It won�t work any miracles on its own, but may be a useful addition to a healthy weight loss diet.

7. Protein Reduces Cravings and Obsessive Thoughts About Food

Source: Leidy HJ, et al. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring), 2011. People who diet for a long time tend to get hungry. They even get overpowering cravings and start to literally obsess about food.This often happens at night, which is terrible because snacks at night tend to be added on top of the daily calorie intake.As you can see from the graph above, eating protein at 25% of calories has been shown to cut cravings by 60% and reduce the desire for late-night snacking by half.

8. Protein Helps You Eat Fewer Calories and Causes Automatic Weight Loss

Source: Weigle DS, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition, 2005.When it comes to losing weight, protein truly is the king of nutrients.The graph above shows what happens when people increase their protein intake to 30% of calories. Their total calorie intake drops immediately, and they start losing weight like clockwork.This is because protein is the most satiating of all macronutrients, by far. Numerous studies show that people can lose weight just by adding protein to their diet, without intentionally restricting anything (7, 8).There are also studies showing that protein can boost metabolism significantly, so it works on both the �calories in� and �calories out� sides of the equation (9, 10).

9. Coconut Oil May Help You Lose Belly Fat

Sources: Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity and An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity.Coconut oil is a rather unique type of fat, because it is loaded with bioactive fatty acids called medium-chain triglycerides.Some studies have shown that it can help you lose small amounts of belly fat, which is the �dangerous� fat that builds up around your organs.This may be because the fats in coconut oil have been shown to boost metabolism and reduce appetite compared to other fats, at least in the short term (11, 12).

10. Make a Conscious Effort to Lower Your Calorie Intake

Source: Larson-Meyer, et al. Caloric Restriction with or without Exercise: The Fitness versus Fatness Debate. Medicine and Science in Sports and Exercise, 2010.In the study above, 2 groups achieved a calorie deficit of 25%. One group did so with diet alone, while the other group restricted calories by 12.5% and increased cardio to reach the other 12.5%.Both groups lost significant amounts of weight, but the group that also exercised had the greatest improvements in fitness and metabolic health.Despite what anyone says, calories are important for weight loss. Without more calories leaving your body than entering it, you simply will not lose weight.However, this doesn�t necessarily mean that you need to count calories.Many people find that they automatically eat fewer calories as long as they stick to whole, single ingredient (real) foods.In many cases, nourishing your body with healthy food is all that it takes.

Weight loss follows as a natural side effect.

Source & Credit By :

http://authoritynutrition.com/10-graphs-with-effective-ways-to-lose-weight/

Read more »

weight loss pills - Hello, My amazing 3010 Weight Loss For Life blog's readers. Nice to meet You again, today. Here, now. In this article titled, weight loss pills, you might find interesting information about what You looking for. Hopefully, the content from my fast weight loss article weight loss exercise article weight loss foods article weight loss for women article weight loss pills article weight loss programs article weight loss supplements article weight loss supplements for women article will bring you many advantages both in work and in life. Enjoy Your readings. ^_^

Title : Weight Loss For Women: 10 Striking Graphs That Show Effective Ways to Lose Weight - Catherine's Blog
URL Link : Weight Loss For Women: 10 Striking Graphs That Show Effective Ways to Lose Weight - Catherine's Blog

weight loss pills

10 Striking Graphs That Show Effective Ways to Lose Weight

By Kris Gunnars, BSc | January, 2015 |

There is a lot of conflicting advice about how to lose weight.All sorts of pills, potions and weird diets have been devised, most of which have no evidence behind them.However, not all of it is nonsense. Over the years, scientists have found a number of weight loss methods that actually work.

Here are 10 graphs that show effective ways to lose weight. All of them are based on randomized controlled trials in humans, the gold standard of science.

1. Eat Eggs for Breakfast

Source: JS Vander Wal, et al. Egg breakfast enhances weight loss. International Journal of Obesity, 2008.What you eat for breakfast is important. According to the study above, eating eggs for breakfast can help you lose 65% more weight than a breakfast of bagels.The egg group also had a 34% greater reduction in waist size and 16% greater reduction in body fat, although the difference wasn�t statistically significant.This is mostly due to the fact that eggs are highly fulfilling. People who eat eggs for breakfast feel so full that they automatically eat less at the next meal, and fewer calories for the next 36 hours (1).Of course, there are many other great reasons to eat eggs. Weight loss is just the tip of the iceberg.

2. Drink Water to Boost Metabolism

Source: Boschmann Metal. Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms. The Journal of Clinical Endocrinology and Metabolism, 2013. The graph above shows how drinking 500 ml (17 oz) of water can boost metabolism by 24-30% over a period of 1 to 1.5 hours.Researchers have estimated that 2 liters (68 oz) of water per day can make you burn an additional 96 calories (2).Not a massive amount, but every little bit adds up.

3. Slow Down When Eating

Source: Andrade AM, et al. Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association, 2008.The way you eat your food can affect how many calories you end up taking in.According to the above study, people who were instructed to eat more slowly ended up eating 67 fewer calories during a meal. They also enjoyed their meal more.

4. Drink Caffeine to Boost Metabolism

Source: AG Dulloo, et al. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. American Journal of Clinical Nutrition, 1989.Caffeine, the active ingredient in coffee, can boost metabolism and help you burn fat.In the graph above, you see how energy expenditure is increased in both lean people and people who have recently lost weight.According to this study, 600 mg of caffeine (6 �average� cups of coffee) per day can make lean people burn 150 more calories in a day.The effect was diminished in people who were previously obese but had lost the weight. However, it still amounted to an additional 79 calories per day.

5. Reduce Your Carbohydrate Intake

Source: Brehm BJ, et al. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.There is a massive body of evidence on low-carb diets, showing that they are more effective for weight loss than the standard low-fat advice that we�re still being given.Low-carb diets tend to reduce appetite significantly, so that people cut calories and lose large amounts of weight without consciously trying to eat less (3).Many studies show that low-carb dieters lose 2-3 times as much weight as low-fat dieters, despite the low-fat groups being calorie restricted (5, 6).

6. A Fiber Called Glucomannan is an Effective Weight Loss Supplement

Source: Birketvedt GS, et al. Experiences with three different fiber supplements in weight reduction. Medical Science Monitor, 2005.Most weight loss supplements don�t work. However, there are a few supplements that science has shown to be mildly effective.One of them is a type of fiber called glucomannan. This fiber absorbs water and �sits� in your gut, making you feel so full that you eat fewer calories.In the graph above, you see 3 different experiments where people who took glucomannan lost more weight than the comparison groups.It won�t work any miracles on its own, but may be a useful addition to a healthy weight loss diet.

7. Protein Reduces Cravings and Obsessive Thoughts About Food

Source: Leidy HJ, et al. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring), 2011. People who diet for a long time tend to get hungry. They even get overpowering cravings and start to literally obsess about food.This often happens at night, which is terrible because snacks at night tend to be added on top of the daily calorie intake.As you can see from the graph above, eating protein at 25% of calories has been shown to cut cravings by 60% and reduce the desire for late-night snacking by half.

8. Protein Helps You Eat Fewer Calories and Causes Automatic Weight Loss

Source: Weigle DS, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition, 2005.When it comes to losing weight, protein truly is the king of nutrients.The graph above shows what happens when people increase their protein intake to 30% of calories. Their total calorie intake drops immediately, and they start losing weight like clockwork.This is because protein is the most satiating of all macronutrients, by far. Numerous studies show that people can lose weight just by adding protein to their diet, without intentionally restricting anything (7, 8).There are also studies showing that protein can boost metabolism significantly, so it works on both the �calories in� and �calories out� sides of the equation (9, 10).

9. Coconut Oil May Help You Lose Belly Fat

Sources: Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity and An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity.Coconut oil is a rather unique type of fat, because it is loaded with bioactive fatty acids called medium-chain triglycerides.Some studies have shown that it can help you lose small amounts of belly fat, which is the �dangerous� fat that builds up around your organs.This may be because the fats in coconut oil have been shown to boost metabolism and reduce appetite compared to other fats, at least in the short term (11, 12).

10. Make a Conscious Effort to Lower Your Calorie Intake

Source: Larson-Meyer, et al. Caloric Restriction with or without Exercise: The Fitness versus Fatness Debate. Medicine and Science in Sports and Exercise, 2010.In the study above, 2 groups achieved a calorie deficit of 25%. One group did so with diet alone, while the other group restricted calories by 12.5% and increased cardio to reach the other 12.5%.Both groups lost significant amounts of weight, but the group that also exercised had the greatest improvements in fitness and metabolic health.Despite what anyone says, calories are important for weight loss. Without more calories leaving your body than entering it, you simply will not lose weight.However, this doesn�t necessarily mean that you need to count calories.Many people find that they automatically eat fewer calories as long as they stick to whole, single ingredient (real) foods.In many cases, nourishing your body with healthy food is all that it takes.

Weight loss follows as a natural side effect.

Source & Credit By :

http://authoritynutrition.com/10-graphs-with-effective-ways-to-lose-weight/

Weight Loss For Women: - Catherine's Blog

Fifteen Common Sense Health Tips from the

Blue Ridge Institute for Medical Research (BRIMR.ORG)

Health tips 1-3 are aimed at keeping you alive for the next few hours or days; the remainder are aimed to keep you alive and healthy for the next 8-88+ years. Perhaps the most unhealthy habit in the second group is to smoke cigarettes, which is followed by being overweight. 

.
1. Drive carefully and defensively and wear a seat belt. ?
2. Don't text or use a cell phone while driving. ?
3. Don't drive after drinking alcoholic beverages. ?
4. Avoid all tobacco products (cigars, cigarettes, pipes, chewing tobacco). ?
5. Eat a healthy diet and maintain an ideal weight. ?
6. Exercise regularly. ?
7. Have a regular health checkup. ?
8. Maintain a healthy serum cholesterol level. ?
9. Get an adequate amount of sleep. ?
10. Avoid performance-enhancing drugs and psychotropic drugs (those that act on the mind). ?
11. Avoid excessive alcohol usage. ?
12. Avoid excessive sunlight. ?
13. Brush your teeth at least twice daily and floss your teeth regularly. ?
14. Wash your hands often. ?
15. Avoid loud noises and loud music. ?
.

There�s no secret about it, really. You just don�t die, and you get to be 100. � Hazel Miller of Charlotte, NC, on getting to 100 years of age, from the New York Times (10/19/2010).

 1. Drive carefully and defensively and wear a seat belt. Obey the speed limit, and leave plenty of space between your car and the vehicle in front of you. Because 2/3rds of injuries occur at intersections, approach them with caution. Always use your turn signal when planning to turn. Come to a complete stop at stop signs, and enter traffic carefully. A little patience can save time in the long run while reducing the possibility of injury. Keep infants and toddlers in car seats. Keep your auto in good condition, especially the brakes and tires. Statistics show that wearing seatbelts keeps you safe and therefore allows you to live longer. To keep yourself safe and healthy, it is critical that you buckle up every time you get into any car. Do not be fooled into thinking that going the few blocks to the corner store is not big deal. Most accidents happen close to home so whether you are traveling one block or across the country, buckle up. To see a web site for additional information on defensive driving: click here.  Back to the top ?

2. Don't text or use a cell phone while driving. Anything that takes your eyes off the road or your hands off the steering wheel can lead to a car crash. Accidents occur when drivers are distracted from their driving for three seconds or more.  Recent data indicates that driving while using a cell phone is equivalent to driving with a blood alcohol level of 0.08% (which is legally drunk). Even worse than using a cell phone, Virginia Tech Transportation Institute's recent studies of truck drivers suggest that texting while driving increases the likelihood of having an accident 23 fold. For more information on impaired driving from a National Institutes of Health web site, click here. Back to the top ?

3. Don't drive after drinking alcoholic beverages. There are about 17,000 alcohol-related traffic fatalities per year in the United States, an average of about 1 every half hour. Alcohol is present in the blood of about one-fourth of all drivers involved in fatal accidents. The highest percentages of drivers in fatal crashes who had elevated blood alcohol levels were for drivers of ages 25-44 years followed by drivers of ages 16-24 years.  To access a National Institute on Alcohol Abuse and Alcoholism web site for additional statistics: click here.   Back to the top ?

The great and ultimate healer is always nature itself and the drug, the physician, and the patient can do no more than assist nature, by providing the very best conditions for the body to defend and heal itself. � Hans A. Krebs

4. Avoid all tobacco products (cigars, cigarettes, pipes, chewing tobacco). Tobacco is the number one preventable cause of death in the US - killing more Americans annually than alcohol, auto accidents, fires, drug overdoses, murders, suicides, and AIDS combined. Besides the danger of developing lung cancer, chronic tobacco usage can lead to obstructive lung disease (emphysema). Cigarette smoking causes 87% of lung cancer deaths and is responsible for most cancers of the larynx, mouth and oral cavity, pharynx, esophagus, and bladder. Long-term cigarette smoking also promotes wrinkles and causes premature skin aging. If you are a young woman and smoke, and you want to minimize wrinkles in the future, quit smoking. Moreover, cigarette smoking is positively correlated with the incidence of erectile dysfunction in men. If you are 21 years of age and if you smoke, stopping now might add several years to your sex life. Now that's an incentive. To find additional information on tobacco-related diseases from (a) the National Cancer Institute web site (click here) or (b) the Center for Disease Control and Prevention web site (click here). For additional information from the Blue Ridge Institute for Medical Research on lung cancer and its treatments: click here.  Back to the top ?

5. Eat a healthy diet and maintain an ideal weight. For advice on healthy eating habits, click here.  See http://www.mypyramid.gov for additional advice on obtaining a balanced diet. The following file, which is the result of research by the Griffen Prevention Research Center, provides an overall nutritional quality index. Note that soda, bacon, and apple pie rate poorly and broccoli, blueberries, and oranges rate highly. Check this information by clicking here. The Body Mass Index, or BMI, provides an indication of ideal weight. A BMI greater than 25 is to be avoided. To calculate your BMI, go to http://www.nhlbisupport.com/bmi/; this site will also provide ranges for underweight, normal weight, overweight, obesity, and links to sites that provide information on controlling weight. If you eat a healthy diet, it is probably unnecessary to take vitamin supplements. However, taking recommended amounts of vitamins is not harmful and may be helpful. Back to the top ?

6. Exercise regularly. Even walking 15 minutes a day can be beneficial. Both walking and jogging are great ways to maintain fitness. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look fit. Bowling, dancing, golf, swimming, and tennis are also excellent ways to get into and stay in shape. In the summer, exercising outdoors can be refreshing but it can also cause problems if you do not follow some simple rules. Make sure you are drinking enough water, about 16 ounces every 30 minutes, before, during, and after exercise. Some sports beverages, such as Gatorade, have water and salts that help prevent dehydration and electrolyte imbalance. See http://familydoctor.org for information on exercise for kids, teens, adults, and seniors.  Back to the top ?

7. Have a regular health checkup. Have your blood pressure and blood glucose measured. Work with your physician to improve any abnormalities. Have annual dental examinations. For women, have periodic mammograms and pap smears performed and conduct your own regular breast examinations. If you are due for your annual mammogram, have it done. You could possibly be saving your own life. Regular checkups may lead to early diagnosis before a significant illness develops. If you suffer from a serous illness, consult your doctor.  Back to the top ?

8. Maintain a healthy serum cholesterol level. High cholesterol leads to atherosclerosis (hardening of arteries), which in turn, leads to heart disease. If your cholesterol is higher than 200, ask your physician for ways to reduce it. High cholesterol is also associated with an increased risk of cancer. To access an American Heart Association web site for additional information on cholesterol and managing cholesterol blood levels: click here.  Back to the top ?

9. Get an adequate amount of sleep. What is an adequate amount? It looks like 8 hours is about average for most of us. Sometimes it's a little more, rarely less.  Sleep is necessary for growth, healing, and avoiding anxiety. Adequate sleep prevents and minimizes pain. A regular sleep-wake cycle is preferred. An hour here and 4 hours there is not as effective as a regular sleep-wake cycle. For additional information on getting a good night's sleep: click here.  Back to the top ?

10. Avoid performance-enhancing drugs and psychotropic drugs (those that act on the mind). These drugs can lead to ill effects on both the body and the mind. To access a Mayo Clinic web site describing some dangers arising from the use of  performance enhancing drugs: click here.  Back to the top ?

11. Avoid excessive alcohol usage. If you drink to the point of being drunk, keep in mind that you are causing damage to your liver. See the following Center for Disease Control and Prevention web site for additional information on alcohol, health, and disease: http://www.cdc.gov/alcohol/. For another site with information about both long term and short term effects of alcohol, click here.  Back to the top ?

12. Avoid excessive sunlight. While the sun has many benefits, too much sun without proper protection can be harmful. Being sunburned not only hurts, but also damages skin and promotes wrinkles and cancer. If you are going to spend any time in the sun, even 10 minutes, protect your skin from ultraviolet rays with sunscreen. Most people know that sunscreen is important for shoulders, backs, legs, and arms but there are other parts of the body that are often overlooked. When enjoying the sun, be sure to use sunscreen on your ears, lips, and even the tops of your feet as well. To see a National Institutes of Health (NIH) web site with additional information on sunburn and its consequences: click here.  Back to the top ?

13.  Brush your teeth at least twice daily and floss your teeth regularly. Brush your teeth immediately after eating sticky sweets such as candy, lollipops, or raisins. The sugar that sticks to your teeth represents a breeding ground for bacteria that ferment the sugar into acids that etch your teeth and produce dental caries (cavities). The stickier the sweet, the greater is the risk. For the same reason, avoid chewing gum. If you must, chew sugarless gum. Brush your teeth before going to sleep to eliminate foods that bacteria can ferment into acids, a process that is enhanced during periods of diminished saliva production that occurs during sleep. Drink fluoridated water to decrease the incidence of caries. Note, most commercial bottled water lacks flouride. Check the following web sites for additional information: (a) www.adha.org/oralhealth/  and (b) http://www.dailyglow.com/pages/oral-hygiene-tips.html. A surprising medical finding is that dental flossing can add 6.4 years to your life (click here). Note, it's probably not flossing that adds years to one's life. It's that people who floss may tend to take better care of themselves.  Back to the top ?

14. Wash your hands often. This is something you have probably heard your whole life. Disease is easily spread from touch, whether from person to person or objects to person. When you cough, don't cover your mouth with your hand. Rather cough onto your shoulder or upper arm. This will minimize the spread of disease from your hands. Also practice cleanliness, and bathe regularly. To access an NIH web site with additional information on hand washing, germs, and hygiene: click here.  Back to the top ?

15. Avoid loud noises and loud music. Long term exposure to loud music leads to deafness (as it did to saxophone player William Jefferson Clinton, 42nd president of the United States) and produces physical damage to the components of the ear. To see an NIH web site with additional information on acoustic trauma: click here.  Back to the top ?

The following web sites provide additional information and tips on maintaining a healthy lifestyle. These include a comprehensive site maintained by the National Institutes of Health: http://www.nlm.nih.gov/medlineplus/. For men, check out http://www.cdc.gov/men/tips.htm; and for women go to http://www.cdc.gov/women/tips.htm. For a list of cancer's warning signs: click here. For a list of the top fifteen causes of death in the United States: click here. Contact your physician immediately if you experience any of the following:

Crushing chest pains � the classic symptoms of a possible heart attack (a coronary thrombosis or myocardial infarction). The severity of the pain prompts one to seek immediate medical attention. 

Sudden numbness or weakness on one side of the body or trouble speaking � which could indicate a stroke. People should seek immediate medical attention despite the absence of pain. 

Any major injury, especially one that involves a loss of consciousness.

Coughing up or throwing up blood.

Sudden severe headaches.

Flashing lights in your vision � which could be a detached retina.

Avoid fried meats, which angry up the blood. If your stomach disputes you, lie down and pacify it with cool thoughts. Keep the juices flowing by jangling around gently as you move. Go very light on the vices, such as carrying on in society; the social ramble ain't restful.  �  Satchel Paige

Source & Credit By:
http://www.brimr.org/HealthTips.htm

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Title : Weight Loss For Women: - Catherine's Blog
URL Link : Weight Loss For Women: - Catherine's Blog

weight loss pills

Fifteen Common Sense Health Tips from the

Blue Ridge Institute for Medical Research (BRIMR.ORG)

Health tips 1-3 are aimed at keeping you alive for the next few hours or days; the remainder are aimed to keep you alive and healthy for the next 8-88+ years. Perhaps the most unhealthy habit in the second group is to smoke cigarettes, which is followed by being overweight. 

.
1. Drive carefully and defensively and wear a seat belt. ?
2. Don't text or use a cell phone while driving. ?
3. Don't drive after drinking alcoholic beverages. ?
4. Avoid all tobacco products (cigars, cigarettes, pipes, chewing tobacco). ?
5. Eat a healthy diet and maintain an ideal weight. ?
6. Exercise regularly. ?
7. Have a regular health checkup. ?
8. Maintain a healthy serum cholesterol level. ?
9. Get an adequate amount of sleep. ?
10. Avoid performance-enhancing drugs and psychotropic drugs (those that act on the mind). ?
11. Avoid excessive alcohol usage. ?
12. Avoid excessive sunlight. ?
13. Brush your teeth at least twice daily and floss your teeth regularly. ?
14. Wash your hands often. ?
15. Avoid loud noises and loud music. ?
.

There�s no secret about it, really. You just don�t die, and you get to be 100. � Hazel Miller of Charlotte, NC, on getting to 100 years of age, from the New York Times (10/19/2010).

 1. Drive carefully and defensively and wear a seat belt. Obey the speed limit, and leave plenty of space between your car and the vehicle in front of you. Because 2/3rds of injuries occur at intersections, approach them with caution. Always use your turn signal when planning to turn. Come to a complete stop at stop signs, and enter traffic carefully. A little patience can save time in the long run while reducing the possibility of injury. Keep infants and toddlers in car seats. Keep your auto in good condition, especially the brakes and tires. Statistics show that wearing seatbelts keeps you safe and therefore allows you to live longer. To keep yourself safe and healthy, it is critical that you buckle up every time you get into any car. Do not be fooled into thinking that going the few blocks to the corner store is not big deal. Most accidents happen close to home so whether you are traveling one block or across the country, buckle up. To see a web site for additional information on defensive driving: click here.  Back to the top ?

2. Don't text or use a cell phone while driving. Anything that takes your eyes off the road or your hands off the steering wheel can lead to a car crash. Accidents occur when drivers are distracted from their driving for three seconds or more.  Recent data indicates that driving while using a cell phone is equivalent to driving with a blood alcohol level of 0.08% (which is legally drunk). Even worse than using a cell phone, Virginia Tech Transportation Institute's recent studies of truck drivers suggest that texting while driving increases the likelihood of having an accident 23 fold. For more information on impaired driving from a National Institutes of Health web site, click here. Back to the top ?

3. Don't drive after drinking alcoholic beverages. There are about 17,000 alcohol-related traffic fatalities per year in the United States, an average of about 1 every half hour. Alcohol is present in the blood of about one-fourth of all drivers involved in fatal accidents. The highest percentages of drivers in fatal crashes who had elevated blood alcohol levels were for drivers of ages 25-44 years followed by drivers of ages 16-24 years.  To access a National Institute on Alcohol Abuse and Alcoholism web site for additional statistics: click here.   Back to the top ?

The great and ultimate healer is always nature itself and the drug, the physician, and the patient can do no more than assist nature, by providing the very best conditions for the body to defend and heal itself. � Hans A. Krebs

4. Avoid all tobacco products (cigars, cigarettes, pipes, chewing tobacco). Tobacco is the number one preventable cause of death in the US - killing more Americans annually than alcohol, auto accidents, fires, drug overdoses, murders, suicides, and AIDS combined. Besides the danger of developing lung cancer, chronic tobacco usage can lead to obstructive lung disease (emphysema). Cigarette smoking causes 87% of lung cancer deaths and is responsible for most cancers of the larynx, mouth and oral cavity, pharynx, esophagus, and bladder. Long-term cigarette smoking also promotes wrinkles and causes premature skin aging. If you are a young woman and smoke, and you want to minimize wrinkles in the future, quit smoking. Moreover, cigarette smoking is positively correlated with the incidence of erectile dysfunction in men. If you are 21 years of age and if you smoke, stopping now might add several years to your sex life. Now that's an incentive. To find additional information on tobacco-related diseases from (a) the National Cancer Institute web site (click here) or (b) the Center for Disease Control and Prevention web site (click here). For additional information from the Blue Ridge Institute for Medical Research on lung cancer and its treatments: click here.  Back to the top ?

5. Eat a healthy diet and maintain an ideal weight. For advice on healthy eating habits, click here.  See http://www.mypyramid.gov for additional advice on obtaining a balanced diet. The following file, which is the result of research by the Griffen Prevention Research Center, provides an overall nutritional quality index. Note that soda, bacon, and apple pie rate poorly and broccoli, blueberries, and oranges rate highly. Check this information by clicking here. The Body Mass Index, or BMI, provides an indication of ideal weight. A BMI greater than 25 is to be avoided. To calculate your BMI, go to http://www.nhlbisupport.com/bmi/; this site will also provide ranges for underweight, normal weight, overweight, obesity, and links to sites that provide information on controlling weight. If you eat a healthy diet, it is probably unnecessary to take vitamin supplements. However, taking recommended amounts of vitamins is not harmful and may be helpful. Back to the top ?

6. Exercise regularly. Even walking 15 minutes a day can be beneficial. Both walking and jogging are great ways to maintain fitness. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look fit. Bowling, dancing, golf, swimming, and tennis are also excellent ways to get into and stay in shape. In the summer, exercising outdoors can be refreshing but it can also cause problems if you do not follow some simple rules. Make sure you are drinking enough water, about 16 ounces every 30 minutes, before, during, and after exercise. Some sports beverages, such as Gatorade, have water and salts that help prevent dehydration and electrolyte imbalance. See http://familydoctor.org for information on exercise for kids, teens, adults, and seniors.  Back to the top ?

7. Have a regular health checkup. Have your blood pressure and blood glucose measured. Work with your physician to improve any abnormalities. Have annual dental examinations. For women, have periodic mammograms and pap smears performed and conduct your own regular breast examinations. If you are due for your annual mammogram, have it done. You could possibly be saving your own life. Regular checkups may lead to early diagnosis before a significant illness develops. If you suffer from a serous illness, consult your doctor.  Back to the top ?

8. Maintain a healthy serum cholesterol level. High cholesterol leads to atherosclerosis (hardening of arteries), which in turn, leads to heart disease. If your cholesterol is higher than 200, ask your physician for ways to reduce it. High cholesterol is also associated with an increased risk of cancer. To access an American Heart Association web site for additional information on cholesterol and managing cholesterol blood levels: click here.  Back to the top ?

9. Get an adequate amount of sleep. What is an adequate amount? It looks like 8 hours is about average for most of us. Sometimes it's a little more, rarely less.  Sleep is necessary for growth, healing, and avoiding anxiety. Adequate sleep prevents and minimizes pain. A regular sleep-wake cycle is preferred. An hour here and 4 hours there is not as effective as a regular sleep-wake cycle. For additional information on getting a good night's sleep: click here.  Back to the top ?

10. Avoid performance-enhancing drugs and psychotropic drugs (those that act on the mind). These drugs can lead to ill effects on both the body and the mind. To access a Mayo Clinic web site describing some dangers arising from the use of  performance enhancing drugs: click here.  Back to the top ?

11. Avoid excessive alcohol usage. If you drink to the point of being drunk, keep in mind that you are causing damage to your liver. See the following Center for Disease Control and Prevention web site for additional information on alcohol, health, and disease: http://www.cdc.gov/alcohol/. For another site with information about both long term and short term effects of alcohol, click here.  Back to the top ?

12. Avoid excessive sunlight. While the sun has many benefits, too much sun without proper protection can be harmful. Being sunburned not only hurts, but also damages skin and promotes wrinkles and cancer. If you are going to spend any time in the sun, even 10 minutes, protect your skin from ultraviolet rays with sunscreen. Most people know that sunscreen is important for shoulders, backs, legs, and arms but there are other parts of the body that are often overlooked. When enjoying the sun, be sure to use sunscreen on your ears, lips, and even the tops of your feet as well. To see a National Institutes of Health (NIH) web site with additional information on sunburn and its consequences: click here.  Back to the top ?

13.  Brush your teeth at least twice daily and floss your teeth regularly. Brush your teeth immediately after eating sticky sweets such as candy, lollipops, or raisins. The sugar that sticks to your teeth represents a breeding ground for bacteria that ferment the sugar into acids that etch your teeth and produce dental caries (cavities). The stickier the sweet, the greater is the risk. For the same reason, avoid chewing gum. If you must, chew sugarless gum. Brush your teeth before going to sleep to eliminate foods that bacteria can ferment into acids, a process that is enhanced during periods of diminished saliva production that occurs during sleep. Drink fluoridated water to decrease the incidence of caries. Note, most commercial bottled water lacks flouride. Check the following web sites for additional information: (a) www.adha.org/oralhealth/  and (b) http://www.dailyglow.com/pages/oral-hygiene-tips.html. A surprising medical finding is that dental flossing can add 6.4 years to your life (click here). Note, it's probably not flossing that adds years to one's life. It's that people who floss may tend to take better care of themselves.  Back to the top ?

14. Wash your hands often. This is something you have probably heard your whole life. Disease is easily spread from touch, whether from person to person or objects to person. When you cough, don't cover your mouth with your hand. Rather cough onto your shoulder or upper arm. This will minimize the spread of disease from your hands. Also practice cleanliness, and bathe regularly. To access an NIH web site with additional information on hand washing, germs, and hygiene: click here.  Back to the top ?

15. Avoid loud noises and loud music. Long term exposure to loud music leads to deafness (as it did to saxophone player William Jefferson Clinton, 42nd president of the United States) and produces physical damage to the components of the ear. To see an NIH web site with additional information on acoustic trauma: click here.  Back to the top ?

The following web sites provide additional information and tips on maintaining a healthy lifestyle. These include a comprehensive site maintained by the National Institutes of Health: http://www.nlm.nih.gov/medlineplus/. For men, check out http://www.cdc.gov/men/tips.htm; and for women go to http://www.cdc.gov/women/tips.htm. For a list of cancer's warning signs: click here. For a list of the top fifteen causes of death in the United States: click here. Contact your physician immediately if you experience any of the following:

Crushing chest pains � the classic symptoms of a possible heart attack (a coronary thrombosis or myocardial infarction). The severity of the pain prompts one to seek immediate medical attention. 

Sudden numbness or weakness on one side of the body or trouble speaking � which could indicate a stroke. People should seek immediate medical attention despite the absence of pain. 

Any major injury, especially one that involves a loss of consciousness.

Coughing up or throwing up blood.

Sudden severe headaches.

Flashing lights in your vision � which could be a detached retina.

Avoid fried meats, which angry up the blood. If your stomach disputes you, lie down and pacify it with cool thoughts. Keep the juices flowing by jangling around gently as you move. Go very light on the vices, such as carrying on in society; the social ramble ain't restful.  �  Satchel Paige

Source & Credit By:
http://www.brimr.org/HealthTips.htm

Weight Loss For Women: Mediterranean Diet Meal Plan: Week 1 - Catherine's Blog

Mediterranean Diet Meal Plan: Week 1

With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish, poultry, lamb, olive oil, grains, dairy � and a little wine.

Take advantage of the season's plentiful produce and enjoy this diet rich in antioxidants and unsaturated fats. You can even fire up the grill for several of these tasty dishes. Get going and celebrate summer Mediterranean style!

Substitutions

You may switch ingredients in these recipes if they contain foods you dislike � just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference). For example, if you don't like fish, you may substitute the same number of calories' worth of chicken; if you abhor tomatoes, you may substitute green beans. If you prefer peaches on cereal instead of strawberries, peaches are peachy with us.

Drinks

The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine) or diet soda.

A Note About Coffee and Tea

Try not to exceed three cups of (regular, caffeinated) coffee a day or four cups of (regular, caffeinated) tea. Less is even better. You don't have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily.

MONDAY'S MENU

Breakfast: Fluffy Pancakes

In a bowl, combine 1 1/2 cups low-fat yogurt (any flavor), 1 large egg, 1 cup whole-wheat or buckwheat pancake mix, and 3/4 cup fat-free milk. This recipe make 5 servings (each serving is 4 small pancakes). Have 1 serving now and pack away 4 individual servings in the freezer for upcoming meals. Serve with 2 tablespoons light maple syrup, 1 cup fat-free milk, and 1 cup fresh strawberries.

Lunch: Chickpea Salad

In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned chickpeas (rinse in a colander for 2 minutes to remove excess sodium and drain well; save other half for Tuesday's snack), 2 teaspoons olive oil, 1/4 cup chopped white onion, 1/4 cup chopped green pepper (save the rest of the onion and pepper for dinner), 1 tablespoon sliced black olives, 1/4 teaspoon ground black pepper, and 1 1/2 tablespoons white vinegar. Mix thoroughly. Serve mixture over 2 cups romaine lettuce leaves.

Snack: Crackers and Dip

Spread 1 Wasa crispbread cracker with 2 tablespoons hummus. Serve with 1 fresh plum.

Dinner: Chicken Kabobs

Slice 4 ounces raw chicken breast into small chunks to skewer on a kabob stick. Marinate at least 30 minutes to overnight in 1/4 cup fat-free Italian dressing. Slice remainder of white onion and green pepper from lunch into chunks; set out 10 grape tomatoes. Alternate pieces of marinated chicken, onion, pepper, and cherry tomatoes on skewers and grill. Serve with one 6-inch whole-wheat pita pocket, toasted over the grill. Spread pita with 2 tablespoons hummus. Finish with 1 cup fat-free milk mixed with 1 tablespoon strawberry drink mix. For added refreshment, freeze the flavored milk into a Popsicle mold the night before and enjoy this as a healthy dessert! Make 3 Popsicles and save the remainder for Tuesday's and Sunday's desserts.

Daily calorie total: 1,469

Fat: 25 g

Percent of daily calories from fat: 15%

Saturated fat: 4 g

Percent of daily calories from saturated fat: 2%

Carbohydrate: 209 g

Percent of daily calories from carbohydrates: 64%

Fiber: 35 g

Protein: 81 g

Percent of daily calories from protein: 22%

Cholesterol: 120 mg

Calcium: 1,150 mg

Sodium: 3,005 mg

Still hungry? Check out these low-cal snacks!

TUESDAY'S MENU

Breakfast: Yogurt Granola Parfait

In a clear, wide-mouth glass, layer 6 ounces light fruit-flavored yogurt with 1 cup raspberries and 2 tablespoons lowfat granola. Begin with a third of the yogurt, a third of the fruit and then a third of the granola. Continue until all ingredients are layered.

Lunch: Vegetable Pot Pie

Heat 1 Amy's Vegetable Pot Pie or 1 Swanson's Chicken Pot Pie according to package directions. Serve with 10 grape tomatoes.

Snack: Chickpea Spread

Make this spread in advance and bring it along to work. Recipe makes 2 servings. Have half the recipe today and save the rest for Wednesday's snack. Use remaining chickpeas from Monday's lunch (half a 15-ounce can). Mash the chickpeas lightly in a bowl with a fork. Mix in 2 teaspoons olive oil, 1 clove minced garlic, 1 tablespoon lemon juice, and 1/4 teaspoon salt. If desired, add 1/4 teaspoon ground cumin. Mash all ingredients together thoroughly or, if a smoother spread is desired, use a food processor to blend the ingredients. Bring along 1 cup broccoli flowerets and 1 sliced red, orange, or yellow pepper for dipping.

Dinner: Tomato and Mozzarella Sandwich

Slice a 6-inch French baguette roll (3-inch diameter) in half lengthwise. Sprinkle the halves with 1/3 cup 33% reduced-fat shredded mozzarella cheese and bake in toaster oven at 250 degrees for 4 to 6 minutes, until cheese is just beginning to melt. Meanwhile, slice 2 large red tomatoes in 1/2-inch slices. Remove baguette from toaster oven, sprinkle with a little dried basil and dried oregano if desired. Top with tomato slices. For dessert, serve 1 frozen strawberry milk Popsicle left over from Monday's dinner (8 ounces fat-free milk mixed with 1 tablespoon strawberry drink mix, then frozen).

Daily calorie total: 1,548

Fat: 41 g

Percent of daily calories from fat: 23%

Saturated fat: 18 g

Percent of daily calories from saturated fat: 10%

Carbohydrate: 246 g

Percent of daily calories from carbohydrates: 62%

Fiber: 26 g

Protein: 58 g

Percent of daily calories from protein: 15%

Cholesterol: 71 mg

Calcium: 991 mg

Sodium: 2,487 mg

Still hungry? Check out these low-cal snacks!

WEDNESDAY'S MENU

Breakfast: GH Exclusive Recipe: Chive and Goat Cheese Frittata

Make half the recipe. To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't know the difference! Serve half of the frittata now and refrigerate the rest for Thursday dinner. Serve with 1 cup fat-free milk.

Lunch: Turkey and Artichoke Sandwich

Spread 2 slices of whole-wheat bread with 1 tablespoon light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 33% reduced-fat mozzarella cheese, and 3 ounces sliced turkey breast. Serve with 15 baby carrots and 1 cup green or red grapes.

Snack: Chickpea Spread

Use remaining chickpea spread from Tuesday's snack. Bring along 1 sliced cucumber to dip.

Dinner: GH Exclusive Recipe: Mediterranean Grilled Sea Bass

Make half of recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans-fat-free light margarine. For dessert, have 1 frozen fruit juice bar (limit 80 calories for the bar).

Daily calorie total: 1,543

Fat: 50 g

Percent of daily calories from fat: 29%

Saturated fat: 14g

Percent of daily calories from saturated fat: 8.4%

Carbohydrate: 169 g

Percent of daily calories from carbohydrates: 43%

Fiber: 24 g

Protein: 110 g

Percent of daily calories from protein: 28%

Cholesterol: 599 mg

Calcium: 958 mg

Sodium: 3,507 mg

Still hungry? Check out these low-cal snacks!

THURSDAY'S MENU

Breakfast: Fluffy Pancakes and Fresh Raspberries

Serve fluffy pancakes from Monday's breakfast with 2 tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat-free milk.

Lunch: Mediterranean Grilled Sea Bass

Serve remaining sea bass from Wednesday's dinner over rest of baby arugula leaves.

Snack: Vegetables and Sweet Sour Cream Dip

Mix 1/2 cup fat-free sour cream with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. (One 8-ounce fat-free sour cream will take you through Thursday's and Friday's snack.) Dip 10 grape tomatoes and 1 cup fresh string beans in this sweet, creamy dip.

Dinner: Frittata and Baklava

Have rest of frittata from Wednesday's breakfast. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat-free milk. Have 1 slice of whole-wheat toast topped with 2 teaspoons light trans-fat-free margarine. For dessert, have one 2-inch-square piece of baklava, a traditional Greek pastry with flaky fillo dough and walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries nationwide. It's a great choice since the portions are tiny, and no baking or heating is required. (Have 2 squares if choosing Athens brand.)

Daily calorie total: 1,532

Fat: 56 g

Percent of daily calories from fat: 33%

Saturated fat: 18.8 g

Percent of daily calories from saturated fat: 11%

Carbohydrate: 153 g

Percent of daily calories from carbohydrates: 40%

Fiber: 29 g

Protein: 98 g

Percent of daily calories from protein: 26%

Cholesterol: 600 mg

Calcium: 1,288 mg

Sodium: 2,700 mg

Still hungry? Check out these low-cal snacks!

FRIDAY'S MENU

Breakfast: Creamy and Crunchy Yogurt

Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high-fiber cereal such as Kashi Good Friends. You can choose 100 calories of any cereal, such as 1 cup Cheerios or a heaping 1/2 cup of Raisin Bran. Top with 3 tablespoons chopped walnuts.

Lunch: Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce

Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on one 6 1/2-inch whole-wheat pita and fill with 5 halved grape tomatoes and 1 cup string beans. Serve with 1 cup (about 23) fresh cherries.

Snack: Crackers with Sweet Creamy Spread

Mix remaining 1/2 cup fat-free sour cream (from Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor.

Dinner: GH Exclusive Recipe: Mediterranean Sweet and Sour Chicken

Make one fourth of the recipe. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons light trans-fat-free margarine. Enjoy 4 ounces of wine with dinner.

Daily calorie total: 1,579

Fat: 36 g

Percent of daily calories from fat: 20%

Saturated fat: 4 g

Percent of daily calories from saturated fat: 2.3%

Carbohydrate: 226 g

Percent of daily calories from carbohydrates: 55%

Fiber: 24 g

Protein: 80 g

Percent of daily calories from protein: 20%

Cholesterol: 169 mg

Calcium: 709 mg

Sodium: 1,786 mg

Still hungry? Check out these low-cal snacks!

SATURDAY'S MENU

Breakfast: Peanut Butter on Bagel and Chocolate Milk

Spread 1 tablespoon peanut butter on 1 ounce whole-wheat bagel (half a 170-calorie bagel). Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes.

Lunch: Pizza and Salad

Have 1 slice of large, thin-crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone.

Snack: Pineapple Smoothie

Combine 1/2 fresh orange, 1/2 cup pineapple chunks, fresh or canned and drained, with 6 ounces light yogurt. Blend in a food processor or blender, dropping in ice cubes until you achieve desired consistency. Serve immediately.

Dinner: Greek Restaurant

At your favorite Greek restaurant, order lamb souvlaki. Have a bar-of-soap-size amount of lamb (or chicken if you prefer) and a baseball-size amount of couscous or rice. Go ahead and eat all of the vegetables that come with your order, and if there is a salad, top it with 1 tablespoon of dressing. Package up the remaining lamb and rice or couscous for Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine.

Daily calorie total: 1,561

Fat: 51 g

Percent of daily calories from fat: 29%

Saturated fat: 15 g

Percent of daily calories from saturated fat: 8.6%

Carbohydrate: 215 g

Percent of daily calories from carbohydrates: 53%

Fiber: 19 g

Protein: 62 g

Percent of daily calories from protein: 15%

Cholesterol: 93 mg

Calcium: 1,169 mg

Sodium: 1,500 mg

Still hungry? Check out these low-cal snacks!

SUNDAY'S MENU

Breakfast: Pita with Ricotta Spread and Raisins

Fill a 6 1/2-inch whole-wheat pita with 1/3 cup fat-free ricotta cheese mixed with 1 tablespoon each peanut butter and honey. Sprinkle 1 tablespoon raisins in the pita mixture.

Lunch: Souvlaki Lamb and Rice

Serve remaining lamb (4 ounces or bar-of-soap-size) and rice or couscous (1/2 cup or baseball-size) from Saturday's dinner. Serve over 2 cups baby spinach greens or 1 cup cooked spinach.

Snack: Smoothie

Have 1 Yoplait Nouriche smoothie.

Dinner: Basil Shrimp Summer Salad

Marinate 12 medium-size or 9 large-size shrimp (3 ounces) in a basil marinade for at least 30 minutes or overnight. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Serve with 1 cup blueberries. For dessert serve 1 frozen strawberry milk Popsicle from Monday's dinner.

Daily calorie total: 1,574

Fat: 39 g

Percent of daily calories from fat: 21%

Saturated fat: 9 g

Percent of daily calories from saturated fat: 5.1%

Carbohydrate: 228 g

Percent of daily calories from carbohydrates: 57%

Fiber: 32 g

Protein: 86 g

Percent of daily calories from protein: 22%

Cholesterol: 199 mg

Calcium: 1,311 mg

Sodium: 1,433 mg

Still hungry? Check out these low-cal snacks!

Source & Credit By :
http://www.goodhousekeeping.com/health/diet-nutrition/advice/a15255/mediterranean-meal-plan-w1/

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Title : Weight Loss For Women: Mediterranean Diet Meal Plan: Week 1 - Catherine's Blog
URL Link : Weight Loss For Women: Mediterranean Diet Meal Plan: Week 1 - Catherine's Blog

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Mediterranean Diet Meal Plan: Week 1

With this heart-healthy plan, Good Housekeeping brings the Mediterranean to you with heaps of fruits and vegetables, fish, poultry, lamb, olive oil, grains, dairy � and a little wine.

Take advantage of the season's plentiful produce and enjoy this diet rich in antioxidants and unsaturated fats. You can even fire up the grill for several of these tasty dishes. Get going and celebrate summer Mediterranean style!

Substitutions

You may switch ingredients in these recipes if they contain foods you dislike � just be sure you substitute foods with a similar calorie count (USDA National Nutrient Database for Standard Reference). For example, if you don't like fish, you may substitute the same number of calories' worth of chicken; if you abhor tomatoes, you may substitute green beans. If you prefer peaches on cereal instead of strawberries, peaches are peachy with us.

Drinks

The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine) or diet soda.

A Note About Coffee and Tea

Try not to exceed three cups of (regular, caffeinated) coffee a day or four cups of (regular, caffeinated) tea. Less is even better. You don't have to limit decaffeinated coffee or tea. Keep in mind that each teaspoon of sugar is 16 calories, and each little prepackaged container of cream is 21 calories. Try switching to 1 percent milk for just 12 calories per fluid ounce (about 2 tablespoons) and limit sugar to about 2 teaspoons daily.

MONDAY'S MENU

Breakfast: Fluffy Pancakes

In a bowl, combine 1 1/2 cups low-fat yogurt (any flavor), 1 large egg, 1 cup whole-wheat or buckwheat pancake mix, and 3/4 cup fat-free milk. This recipe make 5 servings (each serving is 4 small pancakes). Have 1 serving now and pack away 4 individual servings in the freezer for upcoming meals. Serve with 2 tablespoons light maple syrup, 1 cup fat-free milk, and 1 cup fresh strawberries.

Lunch: Chickpea Salad

In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned chickpeas (rinse in a colander for 2 minutes to remove excess sodium and drain well; save other half for Tuesday's snack), 2 teaspoons olive oil, 1/4 cup chopped white onion, 1/4 cup chopped green pepper (save the rest of the onion and pepper for dinner), 1 tablespoon sliced black olives, 1/4 teaspoon ground black pepper, and 1 1/2 tablespoons white vinegar. Mix thoroughly. Serve mixture over 2 cups romaine lettuce leaves.

Snack: Crackers and Dip

Spread 1 Wasa crispbread cracker with 2 tablespoons hummus. Serve with 1 fresh plum.

Dinner: Chicken Kabobs

Slice 4 ounces raw chicken breast into small chunks to skewer on a kabob stick. Marinate at least 30 minutes to overnight in 1/4 cup fat-free Italian dressing. Slice remainder of white onion and green pepper from lunch into chunks; set out 10 grape tomatoes. Alternate pieces of marinated chicken, onion, pepper, and cherry tomatoes on skewers and grill. Serve with one 6-inch whole-wheat pita pocket, toasted over the grill. Spread pita with 2 tablespoons hummus. Finish with 1 cup fat-free milk mixed with 1 tablespoon strawberry drink mix. For added refreshment, freeze the flavored milk into a Popsicle mold the night before and enjoy this as a healthy dessert! Make 3 Popsicles and save the remainder for Tuesday's and Sunday's desserts.

Daily calorie total: 1,469

Fat: 25 g

Percent of daily calories from fat: 15%

Saturated fat: 4 g

Percent of daily calories from saturated fat: 2%

Carbohydrate: 209 g

Percent of daily calories from carbohydrates: 64%

Fiber: 35 g

Protein: 81 g

Percent of daily calories from protein: 22%

Cholesterol: 120 mg

Calcium: 1,150 mg

Sodium: 3,005 mg

Still hungry? Check out these low-cal snacks!

TUESDAY'S MENU

Breakfast: Yogurt Granola Parfait

In a clear, wide-mouth glass, layer 6 ounces light fruit-flavored yogurt with 1 cup raspberries and 2 tablespoons lowfat granola. Begin with a third of the yogurt, a third of the fruit and then a third of the granola. Continue until all ingredients are layered.

Lunch: Vegetable Pot Pie

Heat 1 Amy's Vegetable Pot Pie or 1 Swanson's Chicken Pot Pie according to package directions. Serve with 10 grape tomatoes.

Snack: Chickpea Spread

Make this spread in advance and bring it along to work. Recipe makes 2 servings. Have half the recipe today and save the rest for Wednesday's snack. Use remaining chickpeas from Monday's lunch (half a 15-ounce can). Mash the chickpeas lightly in a bowl with a fork. Mix in 2 teaspoons olive oil, 1 clove minced garlic, 1 tablespoon lemon juice, and 1/4 teaspoon salt. If desired, add 1/4 teaspoon ground cumin. Mash all ingredients together thoroughly or, if a smoother spread is desired, use a food processor to blend the ingredients. Bring along 1 cup broccoli flowerets and 1 sliced red, orange, or yellow pepper for dipping.

Dinner: Tomato and Mozzarella Sandwich

Slice a 6-inch French baguette roll (3-inch diameter) in half lengthwise. Sprinkle the halves with 1/3 cup 33% reduced-fat shredded mozzarella cheese and bake in toaster oven at 250 degrees for 4 to 6 minutes, until cheese is just beginning to melt. Meanwhile, slice 2 large red tomatoes in 1/2-inch slices. Remove baguette from toaster oven, sprinkle with a little dried basil and dried oregano if desired. Top with tomato slices. For dessert, serve 1 frozen strawberry milk Popsicle left over from Monday's dinner (8 ounces fat-free milk mixed with 1 tablespoon strawberry drink mix, then frozen).

Daily calorie total: 1,548

Fat: 41 g

Percent of daily calories from fat: 23%

Saturated fat: 18 g

Percent of daily calories from saturated fat: 10%

Carbohydrate: 246 g

Percent of daily calories from carbohydrates: 62%

Fiber: 26 g

Protein: 58 g

Percent of daily calories from protein: 15%

Cholesterol: 71 mg

Calcium: 991 mg

Sodium: 2,487 mg

Still hungry? Check out these low-cal snacks!

WEDNESDAY'S MENU

Breakfast: GH Exclusive Recipe: Chive and Goat Cheese Frittata

Make half the recipe. To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't know the difference! Serve half of the frittata now and refrigerate the rest for Thursday dinner. Serve with 1 cup fat-free milk.

Lunch: Turkey and Artichoke Sandwich

Spread 2 slices of whole-wheat bread with 1 tablespoon light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 33% reduced-fat mozzarella cheese, and 3 ounces sliced turkey breast. Serve with 15 baby carrots and 1 cup green or red grapes.

Snack: Chickpea Spread

Use remaining chickpea spread from Tuesday's snack. Bring along 1 sliced cucumber to dip.

Dinner: GH Exclusive Recipe: Mediterranean Grilled Sea Bass

Make half of recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans-fat-free light margarine. For dessert, have 1 frozen fruit juice bar (limit 80 calories for the bar).

Daily calorie total: 1,543

Fat: 50 g

Percent of daily calories from fat: 29%

Saturated fat: 14g

Percent of daily calories from saturated fat: 8.4%

Carbohydrate: 169 g

Percent of daily calories from carbohydrates: 43%

Fiber: 24 g

Protein: 110 g

Percent of daily calories from protein: 28%

Cholesterol: 599 mg

Calcium: 958 mg

Sodium: 3,507 mg

Still hungry? Check out these low-cal snacks!

THURSDAY'S MENU

Breakfast: Fluffy Pancakes and Fresh Raspberries

Serve fluffy pancakes from Monday's breakfast with 2 tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat-free milk.

Lunch: Mediterranean Grilled Sea Bass

Serve remaining sea bass from Wednesday's dinner over rest of baby arugula leaves.

Snack: Vegetables and Sweet Sour Cream Dip

Mix 1/2 cup fat-free sour cream with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. (One 8-ounce fat-free sour cream will take you through Thursday's and Friday's snack.) Dip 10 grape tomatoes and 1 cup fresh string beans in this sweet, creamy dip.

Dinner: Frittata and Baklava

Have rest of frittata from Wednesday's breakfast. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat-free milk. Have 1 slice of whole-wheat toast topped with 2 teaspoons light trans-fat-free margarine. For dessert, have one 2-inch-square piece of baklava, a traditional Greek pastry with flaky fillo dough and walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries nationwide. It's a great choice since the portions are tiny, and no baking or heating is required. (Have 2 squares if choosing Athens brand.)

Daily calorie total: 1,532

Fat: 56 g

Percent of daily calories from fat: 33%

Saturated fat: 18.8 g

Percent of daily calories from saturated fat: 11%

Carbohydrate: 153 g

Percent of daily calories from carbohydrates: 40%

Fiber: 29 g

Protein: 98 g

Percent of daily calories from protein: 26%

Cholesterol: 600 mg

Calcium: 1,288 mg

Sodium: 2,700 mg

Still hungry? Check out these low-cal snacks!

FRIDAY'S MENU

Breakfast: Creamy and Crunchy Yogurt

Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high-fiber cereal such as Kashi Good Friends. You can choose 100 calories of any cereal, such as 1 cup Cheerios or a heaping 1/2 cup of Raisin Bran. Top with 3 tablespoons chopped walnuts.

Lunch: Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce

Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on one 6 1/2-inch whole-wheat pita and fill with 5 halved grape tomatoes and 1 cup string beans. Serve with 1 cup (about 23) fresh cherries.

Snack: Crackers with Sweet Creamy Spread

Mix remaining 1/2 cup fat-free sour cream (from Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor.

Dinner: GH Exclusive Recipe: Mediterranean Sweet and Sour Chicken

Make one fourth of the recipe. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons light trans-fat-free margarine. Enjoy 4 ounces of wine with dinner.

Daily calorie total: 1,579

Fat: 36 g

Percent of daily calories from fat: 20%

Saturated fat: 4 g

Percent of daily calories from saturated fat: 2.3%

Carbohydrate: 226 g

Percent of daily calories from carbohydrates: 55%

Fiber: 24 g

Protein: 80 g

Percent of daily calories from protein: 20%

Cholesterol: 169 mg

Calcium: 709 mg

Sodium: 1,786 mg

Still hungry? Check out these low-cal snacks!

SATURDAY'S MENU

Breakfast: Peanut Butter on Bagel and Chocolate Milk

Spread 1 tablespoon peanut butter on 1 ounce whole-wheat bagel (half a 170-calorie bagel). Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes.

Lunch: Pizza and Salad

Have 1 slice of large, thin-crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone.

Snack: Pineapple Smoothie

Combine 1/2 fresh orange, 1/2 cup pineapple chunks, fresh or canned and drained, with 6 ounces light yogurt. Blend in a food processor or blender, dropping in ice cubes until you achieve desired consistency. Serve immediately.

Dinner: Greek Restaurant

At your favorite Greek restaurant, order lamb souvlaki. Have a bar-of-soap-size amount of lamb (or chicken if you prefer) and a baseball-size amount of couscous or rice. Go ahead and eat all of the vegetables that come with your order, and if there is a salad, top it with 1 tablespoon of dressing. Package up the remaining lamb and rice or couscous for Sunday's lunch. Serve with 1/2 glass (2 ounces) of wine.

Daily calorie total: 1,561

Fat: 51 g

Percent of daily calories from fat: 29%

Saturated fat: 15 g

Percent of daily calories from saturated fat: 8.6%

Carbohydrate: 215 g

Percent of daily calories from carbohydrates: 53%

Fiber: 19 g

Protein: 62 g

Percent of daily calories from protein: 15%

Cholesterol: 93 mg

Calcium: 1,169 mg

Sodium: 1,500 mg

Still hungry? Check out these low-cal snacks!

SUNDAY'S MENU

Breakfast: Pita with Ricotta Spread and Raisins

Fill a 6 1/2-inch whole-wheat pita with 1/3 cup fat-free ricotta cheese mixed with 1 tablespoon each peanut butter and honey. Sprinkle 1 tablespoon raisins in the pita mixture.

Lunch: Souvlaki Lamb and Rice

Serve remaining lamb (4 ounces or bar-of-soap-size) and rice or couscous (1/2 cup or baseball-size) from Saturday's dinner. Serve over 2 cups baby spinach greens or 1 cup cooked spinach.

Snack: Smoothie

Have 1 Yoplait Nouriche smoothie.

Dinner: Basil Shrimp Summer Salad

Marinate 12 medium-size or 9 large-size shrimp (3 ounces) in a basil marinade for at least 30 minutes or overnight. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Serve with 1 cup blueberries. For dessert serve 1 frozen strawberry milk Popsicle from Monday's dinner.

Daily calorie total: 1,574

Fat: 39 g

Percent of daily calories from fat: 21%

Saturated fat: 9 g

Percent of daily calories from saturated fat: 5.1%

Carbohydrate: 228 g

Percent of daily calories from carbohydrates: 57%

Fiber: 32 g

Protein: 86 g

Percent of daily calories from protein: 22%

Cholesterol: 199 mg

Calcium: 1,311 mg

Sodium: 1,433 mg

Still hungry? Check out these low-cal snacks!

Source & Credit By :
http://www.goodhousekeeping.com/health/diet-nutrition/advice/a15255/mediterranean-meal-plan-w1/