Hints of early orthodontic service Having better health

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Parents would like their children to lead a happy and healthy life. Orthodontic evaluation recommended early in the path to the parents to improve children’s health.

orthodontics practices strive to make sure parents understand the significant role of early orthodontic evaluations and treatment if the need for children to play in oral health. It can also inform patients and parents of patients with remarkable dynamic between oral health and general health.

The American Association of Orthodontists encourages children to get an assessment of the seventh orthodontist when

evaluated at this age does not always equate to the need for treatment. But there are some alignment issues and unhealthy oral habits that need to be addressed in the early stages of this life.

knowing that the child of a monitor, or just a way of therapy at an early age may be less invasive orthodontic treatment now, but after the surgery.

there are some issues that, if detected and treated, and while the child is still growing, we can assume that the child is one way to surgery. We have the fact that it is still growing on our side. Once growth is stopped, the treatment options are limited.

Problems detected early is the best

Underbite an example of a common and serious malocclusion can often be fixed without surgery, if identified and cared for at a young age. Underbite occurs when the lower jaw jutting farther than the upper jaw and promotes improper bite pattern and facial deformity.

severe tooth crowding issues noted and treated if the child is young can avert the need for future surgery and tooth extractions.

Orthodontic it is recommended to identify and correct poor oral habits such as the use of long-term pacifier, thumb sucking, mouth breathing and tongue thrusting (press the language to the teeth while touching the front teeth) early.

Some children naturally grow out of bad habits such as sucking the thumb. For those who are still poor oral habits and it is feared will lead to bite and alignment issues, treatments are available.

The standard for early orthodontic treatment is a device which range along the mouth of the child who has difficulty quitting thumb and finger sucking. The device prevents the child experiences a satisfactory sensation is typically received normally.

Chronic mouth breathing can lead to complications of dental and facial development, such as long-face syndrome, narrow mouth and protruding or retracting jaws according to Health.com.

Patients who face chronic mouth caused development issues breathing often require corrective dental appliances, sometimes along with traditional braces, cure ‘high vaulted mouth roofs, narrowing sinuses, and deformed jaws. If left untreated, severe facelift may be necessary, “according to Health.com.

The point we want to make parents take away the fact that you’re a child or an adult, braces can correct a variety of bite and alignment issues. However, if you are dealing with children, we can use a child’s growth is to our advantage to create the ideal bite and alignment.

Excellent oral health positively affect overall health. Several studies have found that periodontal disease can lead to heart disease and other systemic diseases. It is less difficult to practice good oral hygiene and keep the periodontal disease and tooth decay at bay when the teeth are aligned and the bite is correct, he said.

Parents can help their children the way to a lifetime of healthy smiles and begins consultations for the general health status of the orthodontist at 7

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Source by Jesse Carmen

10 Ways to Make Your Diet More Alkaline for Better Health

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Embarking on an alkaline diet is one of the simplest and most practical things you can do to maintain good health and avoid diseases. Advocates of an alkaline diet cannot overemphasize its importance. According to them, the overriding principle of the alkaline diet is that the nutrients, vitamins and minerals in alkaline-forming foods, supplements and water may help bring the body back to its optimal state of balance. This in turn, ensures the absence of ailments and diseases and infuses the body with tremendous energy and vitality.

It is generally believed that over-acidity in the body may result in chronic health problems. Bacteria, viruses and infections are thought to heavily thrive in a highly acidic environment. In fact, pH (potentiality to hydrogen) tests conducted on many cancer patients yielded highly-acidic body milieu. In everyday life, an overly-acidic diet may manifest itself through fatigue, gum and teeth problems, pain and inflammation, and premature aging.

An alkaline diet may help your body in several ways.

• It may help your body absorb more of the essential vitamins, nutrients and minerals in their natural form. Consequently, it may help your immune system better resist infection and foreign bodies that initiate body imbalances that lead to illnesses.

• It may help provide the means by which your body can neutralize acids and toxins that may wreak havoc in the blood, lymph, tissues, and cells.

• It may also aid in boosting energy and enhancing vigor to better enable your body to withstand the daily challenges and stress it undergoes.

• It may help keep away various aches and pains. Pain in the different parts of the body is generally due to inflammation. This condition may be overcome by an alkaline diet rich in the mineral magnesium. As it is known to support joint and tissue health, this may help ensure that arthritis, rheumatism and other pesky aches may be avoided.

Getting into an alkaline diet is as easy as gradually incorporating several changes and modifications into your existing diet. Though this transition requires a major shift in your attitude towards food, it is important to realize that the change cannot be implemented overnight. The important point to remember is that small changes go a long way.

Here are 10 steps toward an alkaline diet that may do wonders for your health.

1.) Consume more vegetables and fresh fruits. Try to incorporate vegetables and fruits in each meal. During breakfast, make sure you eat a piece of apple or banana. It may be better to take them on an empty stomach. Drinking fruit juice instead of coffee may make it better. Try to include some salad with lots of green leafy vegetables during lunch and dinner.

2.) Decrease your consumption of beef, pork or chicken and try to substitute fish (like mackerel, salmon, trout, tuna) or turkey. The latter-named sources of protein contain considerably less harmful fat and have more of the beneficial fats in them.

3.) Avoid eating processed foods such as luncheon meats, canned fruits, breads, peanut butter, canned soups, hotdogs and sausages. You might also want to avoid such condiments as ketchup, salad dressings with mayonnaise, cheese dips and the like. These are packed with acid-forming substances that may wreak havoc in your system once these are digested.

4.) Lower your consumption of sugar and products made from sugar, such as candies, ice cream, softdrinks, cookies, jams, doughnuts, puddings, chewing gum and the like. Foods with sugar are also acid-forming.

5.) Lessen your consumption of dairy products such as milk, cheese, butter, as well as eggs. These are mostly acid-forming foods.

6.) Eat more grilled or roasted food and less fried foods. Fried foods tend to have higher levels of fat and therefore are higher in calories. These foods also tend to trigger higher acidity levels in the body due to chemical interactions of the grease and oil with the food and other substances in the body.

7.) Spice up your food. Most spices like turmeric, basil, bay leaves, tarragon, thyme, cilantro, dill, marjoram cinnamon, curry, ginger, garlic, cayenne pepper contain antioxidant substances and other phytochemicals that are beneficial for your alkaline balance and therefore, overall health.

8.) Increase your consumption of alkaline-forming grains such as quinoa, rye, wild rice, and amaranth as these are good sources of vitamins, minerals, and essential nutrients that form the base of a balanced alkaline diet.

9.) Drink herbal tea instead of coffee. Coffee is highly acid-forming and it may be wise to substitute such herbal teas like chamomile tea, ginger tea, lemongrass tea, fennel tea and peppermint tea to help enhance alkalinity levels in your body.

10.) Drink lots of water. Try to consume at least half of your body weight in ounces of good quality of water each day. If possible, choose spring water, mineral water or alkaline water. If you’re taking tap water, try to add a slice of lemon or lime as these tend to enhance the alkalinity of the water. Avoid drinking distilled water as it is acid-forming.

Keep in mind though that an alkaline diet does not mean the absence of acid-forming food. An optimal balance of consuming 80% alkalizing foods to 20% acidifying foods is a workable formula for maintaining healthy alkalinity levels. Too much of either foods will result in imbalance that will again trigger the onset of diseases, ailments, aches and pains.

So try to follow the 10 practical steps toward an alkaline diet mentioned above and these will gradually create the proper alkaline balance within your body. Remember that when the body’s pH levels are in balance, the body reaches the ideal weight and naturally corrects the negative health challenges.

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Source by Edwin Bartolome

Hand Massage Therapy – better health, the palm of your hand

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Some may consider a manual massage therapy practice as a new way to improve circulation and stimulate the body’s own healing. But hand massage was used as far back as the classical Chinese and Egyptian times. Apart from our faces, our hands are often the most noticeable part of the body, which is why care so much about how they look. You’ve probably met someone who looks very young in their faces, their hands while revealing real age.

The theory of hand massage – that all parts of the body can be mapped to a person’s hand – was the way a Korean doctor who specializes in acupuncture. The acupuncture method, it has been developed that led to today’s traditional, manual therapy.

during the massage, releasing endorphins in the system to balance the body and reduces stress. Thus, while the hand massage feels wonderful, it also acts as a healing magic:

• Keeping joints mobile;

• increasing circulation in your hands;

• Toning the muscles of the hand;

• Rejuvenating skin;

• help prevent conditions such as RSI (repetitive strain injury);

• reduce stiffness and increase flexibility.

Today’s technology is proving to be a new source of pain and discomfort in our hands … sms on mobile phones, extended video games, typing on a computer keyboard … all contribute to the popularity of combat manual handling an increased workload on our hands .

If you use your hands a lot during any given day – and most of us do at work – are likely to experience the pain associated with tension and work. If you spend a large part of your daily typing – for example – an excessive use hand rub to relieve the effects brought about by the computer keyboard. Just 5-10 minutes you can experience the satisfaction of needs; this advantage will only increase in the popularity of hand massage therapy, people of all ages.

If you’re not familiar with reflexology, you know, a hand rub that can bring relief from stress and tension found in various other parts of the body. So while hand rub, the area receiving the pressure will certainly be addressed, but it’s the other part of the body that the “link” to this area of ​​the hand. A trained massage therapist can treat the neck and head pain, arthritis and poor circulation in the hands of honing in their respective fields, while the administration of hand massage.

The hand rub – correctly entered – provides relief to various parts of the upper, middle and lower body. It is an effective combination of hand massage is used to treat the effects of

• symptoms associated with cold and flu;

• back pain;

• Problems with the immune system;

• addiction and desire;

• The sexual energy reflexes;

• The mental stress and energy.

Although the do-it-yourself hand-held massage devices popular after it happens licensed masseur provides the greatest benefit. Nothing compares to the hands of a professional.

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Source by John Barret

Diet Pills Vs Fat Burner Pills – Their Difference & Which is More Effective in Burning Fat Fast

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“Diet Pills vs. Fat Burner Pills” is one of the few topics that have become a subject of extensive debate for some time now. The issue is all about the difference between these two and which is more effective in burning fat fast. There is no doubt that the industry on products that help in weight reduction is extremely popular nowadays. This is so because of an increasing number of people who want to lose weight as quickly as possible.

Before we can understand the difference between diet pills and fat burner pills, let us analyze first on which grounds they are similar. Both these products aim for a healthy life through weight loss. They work to help us reduce weight so we can be stronger to fight health problems and complications that arise from obesity. Both have their strengths and weaknesses depending on what specific type of supplement you will be using.

Moreover, they can also suppress our appetite because of their ingredients, which leads to weight loss. On the other hand, the differences between these two are their ingredients or content and their overall effects to our body. Diet pills do not really contain stimulants like caffeine and synephrine, while most fat burner pills contain them.

However, we are not generalizing all these supplements, but there are general findings that suggest that most fat burners contain stimulants more than the other group Diet pills, on the contrary, have more vitamins, minerals, and other natural ingredients compared to the other group. Furthermore, based on reviews conducted, the overall effect of the former outweighed the effect of the latter in terms of increase in energy level and metabolic rate.

Nonetheless, as to which is better, diet pills or fat burner pills, we cannot give you any categorical answer. As previously discussed, they have both their strengths and weaknesses. The best thing that you can do if you really want to lose weight is to have a healthy lifestyle. In this way, you can be sure that it is safe and the effects are long lasting.

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Source by Faviano Torres

5 Reasons to Use Tribulus Terrestris Extract

Tribulus Terrestris extract is used as an herbal supplement to improve a variety of factors in life. There are quite a few reasons why it is recommended instead of pharmaceutical drugs or other herbal supplements that are available on the market.

First, it improves the testosterone production in each individual. Testosterone increases the ability of the body to build muscle and strength. For many people, strength is something they need more of. Increasing testosterone is a safe method to do so without needing additional drugs or supplements.

Some men are not blessed with as much of this hormone so a safe effective way to do so can be the answer. The only other option that many people have is to turn to steroids and these can increase the levels of testosterone in the body to astronomical levels which have the potential to be dangerous and have harmful other side effects such as increased anger or using too much. Tribulus Terrestris cannot physically be overdosed on so you don’t have this fear.

Second, Tribulus Terrestris is certified to be one hundred percent anabolic and natural. When purchasing and using this, you don’t have to worry about any fillers being thrown into the mixture. You are only getting the plant extract and not any additional ingredients which could be harmful or have side effects that are undesirable. It is not a potent chemical and therefore large amounts of it are completely safe to consume.

Third, Tribulus Terrestris is often included in sexual enhancement drugs as an additional ingredient to help. However, you don’t have to take pharmaceutical drugs to improve your sexual enhancement. You can take the supplement without additional medications and still get the same desirable results. Not only does it increase libido but it has been tested with groups of people and more than seventy five percent had an increase in their sexual excitement levels. Ejaculation amounts were also improved by one to two milliliters along with the sperm in the ejaculation. This has been also thought to increase fertility as a result but no tests were conducted to back up these claims. It certainly cannot hurt to try though. Fourth, since Tribulus Terrestris helps burn fat and create muscle, your energy levels can improve.

General weight loss can improve this but using a supplement will cause the results to happen faster with less effort. Obviously, the more you do the better your results will be but supplements that do no harm to your body can only aid in your efforts.

Fifth, but certainly not last, Tribulus Terrestris does not have any ability to overdose so it can be played with. For some people a gram will do while others may require five times that but it can adapt to fit with your personal goals and body. Each individual can play with their dosage and adjust it accordingly. Someone who is taking the supplement to improve sexual enhancement will take a different amount than someone who is working on body building or weight loss.

Source by Robert Melkonyan

Chinese Black Fungus For Health, Fitness, Diets, Slimming and Nutrition

Can fish and meat textures and tastes be found in a vegetable? Chinese Black Fungus is renowned for these qualities, its vital nutrients and its valuable contributions, as a dietary supplement, to overall fitness and health. Usually obtained in dried packaged form, it requires washing before use.

As a Health Supplement

Enriching blood and preventing iron deficiency anemia, Western medical science has found Black Fungus very effective in blood viscosity modulation as it inhibits platelet aggregation thus lowering blood-viscosity levels. In Traditional Chinese Medicine (TCM) its applications include anaemia, uterine bleeding, hemorrhoids, high blood pressure and coronary heart disease. It also figures significantly in cancer prevention and relief.

A very common and inexpensive ingredient in Chinese cuisine, it also has been recognised within TCM as a medicinal food for thousands of years. Black Fungus, rich in nutrients such as iron, protein, fat, vitamins and polysaccharides, also contains vital trace elements like potassium, selenium and manganese essential to the body’s long-term health.

Black Fungus’ bittersweet taste is not particularly strong, its texture is decidedly meat-like however. Its’ presence in dishes serves rather to enhance the flavours of the main ingredients.

As a Diet Aid

Black Fungus is a potent ally in the fight against obesity. Whilst very low-calorie, its meat-like texture (and taste) when boiled make it particularly appetite satisfying. It is frequently added to other dishes to ‘enrich’ them, to bulk these up for dieting/ slimming purposes as well as for its valuable nutritional contents.

Definitely not ‘fast-food’ it needs extensive soaking and cleaning before use. Available from most Chinese supermarkets, Black Fungus is sometimes stocked by inner-city branches of Tesco.

‘Fat Busters’ to Enjoy Alongside It

Keen dieters can wash down their Black Fungus with other proven Chinese slimming, weight-loss and nutrition aids like Green Tea (Lu Cha) and Bojenmi Tea.

Green tea stimulates the heart, aids digestion and provides a general ‘wake up’ call. Encouraging fat metabolization and popular for dieting and slimming, general bodily detoxification is also encouraged by Green Tea drinking.

Anaemia sufferers (and women during their menstrual period) should avoid Green Tea as it inhibits iron-assimilation somewhat. These should switch to Bojenmi Tea (see below) and/ or consume Black Fungus to remedy iron deficiencies.

Bojenmi Cha, also known as “good health, nice appearance flesh-reducing tea” also encourages slimming and weight loss. A blend of 12 medicinal herbs based upon an ancient Ming Dynasty remedy, this pleasant tasting tea aids digestion, lowers cholesterol levels and has a mild laxative effect.

Overall

Both teas help flush out fatty deposits from internal systems. Inexpensive Green Tea’s fat removal effect’s are such that Chinese restaurants use left-overs to clean grease from tables at closing time.

Black Fungus, Green Tea and Bojenmi Tea all have internal cleansing, detoxifying and longevity-inducing effects encouraging their inclusion in anti-aging and health and fitness dietary regimes. All three can be found in most Chinese Supermarkets

Source by Peter Allsop

How to Lose Body Fat? – 3 Main Tips on How to Lose Weight

Many people all over the world are interested in learning how to lose body fat. Unfortunately, a high percentage focuses on the wrong things. There are no magic pills that make people shrink miraculously. Losing body fat requires a concerted effort where people change their lives in general but the necessary steps are relatively simple.

Eat a Well-Balanced Diet:

Losing body fat is not synonymous to starving. Meals should be largely composed of whole food products that provide proper nutrition. Fruits and vegetables play an important role in healthy living and they should form a major part of daily diet. Many experts have already said a lot about the dangers of junk food and it suffices here to say: avoid them. Sugar is sweet, but the body needs a very small amount.

The right type of food alone is not enough, however. The way the meal is prepared also matters. For instance, it is not a good idea to take vegetables that seem to have taken a bath in cooking oil.

Drink Enough Water:

Water does not only prevent dehydration but also enhances proper digestion, without which the food eaten will not be properly utilized in the body, leading to accumulation of fat. Water helps to transport nutrients to individual cells in the body and flush out toxins from vital organs in the body.

While the usual advice is to drink between 8 and 12 glasses of water a day, this may be kind of misleading. For instance, it is not reasonable to expect a two-year old child to drink that amount of water. Someone’s size or weight as well as activities undertaken help determine the right amount of water to take in. The environment and health conditions are also important considerations.

Exercise:

Being active is a very important part of every ideal weight loss program. People can engage in many physical activities, some of which involve normal chores in the home. It is not as much the type of physical activity taken as consistency that will lead to the loss of body fat. According to the Mayo clinic, people should aim for at least 75 minutes of vigorous aerobic activity or 150 minutes of moderate physical activity a week.

How to Lose Body Fat?

If you want to know how to lose body fat, then remember you need to burn more calories than you consume. Every good weight loss program involves proper diet and exercise.

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Source by Kelvin MQ Lee

Green Tea Weight Loss Pills – Does it Work?

Green tea provides an extra dietary supplement to help you lose weight. These pills work from the concentrate of the Camellia Sinensis leaf. This concentrated dosage of the leaf’s active ingredients makes for an excellent weight loss method.

It is recommend that these supplements twice a day and on a consistent basis. Green tea weight loss extracts provide weight loss benefits no matter your condition. However it’s recommended that other factors still take an important role in your goal to lose weight and keep it off. Such factors include having exercise and a well balanced diet.

Unlike other dietary supplements green tea weight loss pills work with your body and not against it. These other supplements work against your metabolism. Green tea extracts works with your metabolism. It increases your energy and makes you feel better. In addition it makes using up stored fat more efficient and makes it easier for you to lose weight and burn fat. It also has many other health benefits such as reducing heart and neurological diseases. The effects of taking green tea are long term and the results stay. Green tea weight loss pills often have other all natural things in them that help promote weight loss and fat burning.

Green tea weight loss pills are clearly one of the best supplements to take to lose weight. Every year more and more the benefits of having a daily intake of green tea are revealed in scientific studies. It will only benefit you and your weight loss goals to take green tea pill supplements.

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Source by Rob P

Review of ThinMist Weight Loss Spray – How It Can Help You Lose Weight Naturally

This article provides a quick introduction to and review of ThinMist weight loss spray, a new product from Living Well Nutraceuticals. This is a dietary supplement that you can use before each meal to help prime your body to lose weight naturally through high metabolism.

What is ThinMist Weight Loss Spray?

Two types of weight loss spray can be found in the market: oral and nasal. ThinMist weight loss spray is the oral type, one that you spray into the mouth right under the tongue. This way of application is termed sub-lingual delivery, where nutrients in ThinMist are absorbed quickly into the bloodstream after it is sprayed.

Three squirts of ThinMist is all you need 30 minutes before eating. This will prime your body to rev up metabolism and turn on its fat burning furnace to work on those calories you are putting on. Use ThinMist three times a day and metabolism will stay high throughout the day to help you lose weight.

Human Growth Hormones and Metabolism

A high metabolism is necessary for the body to burn fat, helping you shed those extra pounds. However, metabolism is affected by human growth hormones, or HGH, which are produced naturally in the pituitary gland. The main problem is your HGH level drops as you age — thus your body’s metabolism slows down.

Studies by the National Institute of Health (NIH) have revealed that HGH declines drastically once a person hits about 35 years of age. This low level then persists till old age, bringing on what is commonly known as the effects of ageing. A slower metabolism is one of those effects.

When you were young, a much higher HGH level was responsible for your rapid growth into an adult. This level at its peak (shown as at age 10 on the NIH chart depicting HGH secretion versus age) can be as much as 5 times higher than that eventual low level mentioned earlier. Indeed it is a tremendous drop.

ThinMist Stimulates HGH Production

HGH can be injected into the body but is only approved by the FDA to treat growth disorders in children and growth deficiency in adults. It is not approved for weight loss, so one needs to be mindful of those marketing claims by weight loss supplement makers.

Research by the New England Journal of Medicine has shown that HGH can melt away trapped body fat. To make this work effectively, ThinMist stimulates your body to produce HGH naturally, through the action of the amino acids present in its formulation.

Which essentially makes ThinMist a safe way to lose weight without the negative side effects caused by weight loss pills and other supplements.

Other Benefits

Beside amino acids like L-Tyrosine, L-Arginine and L-Valine, potent ingredients in ThinMist include chromium and growth factor complex made up of GABA, DHEA, elk antler velvet, etc. These can boost your health and well being. For example, chromium keeps your blood sugar level at a healthy level while DHEA (Dehydroepiandrosterone) helps to boost metabolism.

All in all, ThinMist weight loss spray is effective in helping you lose weight naturally and steadily. Most importantly, it does require you to starve or go on a crazy fad diet that can result in malnutrition. In fact, with ThinMist you can nearly eat all those foods that you like; of course, you’d want to start opting for healthy food to realize a trimmer and healthier body as your weight loss progresses.

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Source by Albert Bohay

Weight Loss – How I Went From 340 to 199 Pounds, Part 1

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I spent two years losing over 140 pounds the old fashioned way: proper diet and exercise. No fads. No pills. No surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.

Almost every day I get people I haven’t seen in years coming up to me saying “Wow! You look great!” and then the next question… “What have you been doing?” That’s why I wrote this article.

Disclaimer

Now, of course, as a general disclaimer, I have to say that the tips I’m sharing with you here are just from my own personal experience. I’m not a professional health expert – although over the past couple of years I’ve read dozens of books, and hundreds of articles on nutrition, exercise, and weight lifting. I’m not a doctor. You should, of course, seek your own doctor’s advice before starting any kind of a weight-loss or exercise plan. I firmly believe that with the right diet and proper exercise, almost anyone should be able to lose weight and get fit safely.

Tip 1. It’s All About Calories

First, the bad news. Weight gain and loss is directly tied to the amount of calories you eat versus the calories you expend through exercise. What’s a calorie?

A calorie is a unit of heat energy. Specifically, it’s the amount of heat energy required to raise 1 gram of water by 1 degree Celsius. How this relates to your body is that when you eat food, the food molecules are broken down chemically and that energy is either used by your body to perform work (like building muscle, or constructing new cells) or is stored (as fat). If you take in more calories than you burn, you will start to get fat.

Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3500 calories in your diet this week without exercising, congratulations… you’ve just gained one pound (probably all body fat). The good news is that you can lose one pound of fat by either removing 3500 calories from your diet, or adding 3500 calories of exercise to your weekly schedule, or a combination of the two.

What’s 3500 calories? It’s actually not much if you’re eating the wrong kinds of food. You can consume 3500 calories in one meal if you eat two Double Whoppers (1010 calories each), a King Size order of french fries (590), a King Size onion rings (600), and a chocolate shake (440). Don’t laugh… this is what I used to eat for dinner if my family went to Burger King… or something similarly outrageous.

So the bottom line here is that if you want to lose weight, you have to create a calorie deficit. That means you have to burn off more calories than you eat. You had to eat more calories than you burned to get fat… now you have to reduce the calories to get lean. It’s that simple. In order to know how many calories you’re taking in and burning off, you need to write them down.

Tip 2. Eat Frequently Throughout the Day

Think of your body as a furnace. You want your furnace to burn fuel as efficiently as possible. In order for that to happen, you need to let it burn hot and steady throughout the day.

You need to stoke your fire often to keep it burning. Keep your metabolism running all day long by eating every 3 to 4 hours. My personal tip: I eat on hours evenly divisible by 3. That means breakfast at 9am (if I’m up that early), lunch at noon, a snack at 3pm, dinner at 6pm, a snack at 9pm, and if I’m still up another snack at midnight.

Now, I personally work late (I usually get most of my “real work” done between the hours of 10pm and 2am) but if you need to eat at different hours, that’s fine… Just take the total number of calories you’re going to eat throughout the day and divvy them up into 3-hour intervals. Keep that fire stoked! If you can’t take a break at work to eat every 3 hours, bring a protein bar with you.

If you skip breakfast, then you’re extremely hungry by the time lunch comes around. Skip lunch, and you’re more likely to gorge yourself at dinner. Why? Your body is saying, “Hey! I need food badly!” If you feed yourself often, throughout the day, your body doesn’t go into shock, and you won’t get those wild cravings and hunger pangs when it’s time to eat.

Tip 3. Start a Food & Exercise Journal

Don’t just dismiss this section. I did! The first couple of times I read about doing this in fitness and weight-loss books, I said to myself, “I don’t have the time to do this.” But you know what – it really works!

I cannot stress how important it is to write everything down that you eat. All you need is a little notebook. Make four columns: what you ate, how much of it you ate, how many calories were in it, and what time of the day you ate it. It’s that simple. Also write down any exercise or other activities that are more strenuous than just sitting around.

Taking the time to recognize what you’re eating is the first step to losing weight. A lot of people truly don’t realize how much crap they’re eating. When I first started doing this – and writing down everything I was eating – it really opened my eyes to the volumes of junk food I was eating before. I was a slave to cookies, chocolate, chicken wings, and pizza. When I first took the time to look up the fact that a chicken wing has 150 calories in it (yes, one wing), I was astounded. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.

Now you can get yourself one of those little calorie counter booklets from your favorite book store. Sometimes you’ll even see them in the grocery store. They’re invaluable. Once you get to know the foods you eat on a regular basis, keeping track of what you eat is really quite simple. You will gain a better appreciation for what you’re putting in your body.

So please, please, please, take my advice and journal everything you eat. You do NOT have to do this for the rest of your life… just until you hit your goal weight. By that time, you’ll be able to keep a good mental track of what you’re eating, and you’ll be more aware of what you should eat, and how much exercise you should be getting every week.

Also, you do not have to obsess over every little calorie! Counting your calories can be as detailed as you like. If you want to track every last celery stick, by all means do so. However, you can just round your calories off to the nearest 10, or 20. Don’t worry whether or not something contains 24 or 26 calories. In the end, it doesn’t make that much of a difference… but whether something has 100 or 200 calories does.

The important thing… and I cannot stress this enough… is write everything down!

Tip 4. Eat The Right Amount of Calories

We’re not going to starve ourselves! In fact, proper weight loss is best accomplished by eating more frequently than you’re probably used to! Let me say that again: you’re going to eat more food than you are right now. You’re going to eat better food, more often, but at a lower calorie intake. If you’re like I used to be, you’re probably skipping breakfast. This means that when lunchtime comes around, you’re starving, so you probably overeat the wrong kinds of food (like pizza, wings, Chinese, etc.) for lunch – and I’ll bet it’s fast food or takeout. Then, you don’t eat anything again for six to eight hours, and pack in a monster dinner.

Now here’s what happens: your body isn’t getting any food first thing in the morning, so your metabolism isn’t getting started. Your “calorie-burning fire” doesn’t get started in the morning, so you’re not really burning as many calories as you should be. Also, your body is saying, “uh, oh – I’m not getting any food. I better hold on to whatever body fat I can because we’re starving!” This is bad. If you don’t eat enough food, often enough, your body will basically go into starvation mode and hang on to whatever body fat it can.

The key to unlocking your stored fat is to feed yourself enough good food so that your body doesn’t need to store any additional fat, while at the same time getting plenty of exercise and strength training to burn whatever fat you currently have and build muscle.

There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet. Notice it’s based on your current weight and your gender. Women need fewer calories then do men. Also, if you’re a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis.

WOMEN

Under 130: 1000 Calories

130-150: 1200 Calories

151-200: 1400 Calories

201-250: 1600 Calories

251-300: 1800 Calories

301-350: 2000 Calories

351-400: 2200 Calories

MEN

Under 130: 1200 Calories

130-150: 1400 Calories

151-200: 1600 Calories

201-250: 1800 Calories

251-300: 2000 Calories

301-350: 2200 Calories

351-400: 2400 Calories

Now here’s something that’s vitally important… you want to make sure you get enough calories every day, otherwise your body will go into “starvation” mode. You want to make sure that you eat your meals at least four times a day to keep your metabolism running. If you don’t eat, your body will go into starvation mode. It will realize that it’s not getting enough food, and will hold on to body fat. It’s important to get enough calories spaced throughout the day to keep your fire stoked. Don’t think that by starving yourself you’re going to lose weight. It will be the wrong kind of weight. Remember, your body will eat it’s own muscle tissue first before burning fat if it doesn’t have enough protein.

Tip 5. Send Yourself to Boot Camp

Now, if you want to jump start your body on its way to fast weight loss, here’s what you’re going to do. Ignore the charts above, and drop yourself right down to a 1000-calorie-per-day diet immediately. In addition, make sure you get at least 15 minutes of walking (or some other easy, basic, extra exercise) in every day as well.

You will do this for exactly two weeks… no more… no less. Then, you will go back to eating the normal amount of calories as indicated on the chart above.

It’s not going to be easy. You won’t be able to eat any junk food for these first two weeks. You can, however, eat plenty of good foods – chicken, salads, whole grain breads, etc. It won’t be easy, but once you get through it, you’ll be able to add lots of calories back in to your diet, and feel more normal again… in fact, after eating only 1000 calories for two weeks, you’ll probably have a hard time bringing yourself back up to 2000 calories (or whatever you should be at).

Here’s why this works: dropping your calorie intake down to 1000 calories will shock your body into new eating habits. You will cleanse your body of toxins (like those monster grease burgers you’ve been eating) and get some good, healthy food in you. You will notice weight loss after the first couple of days, but you’ll be keeping your energy up by eating good foods at regular intervals. You can stop any cravings you’re having with water, or add some extra veggies in there – you can eat just about as much green vegetables as you want.

Tip 6. Don’t Think “Fat Free” Means “Calorie Free”

Everywhere you look, it seems that “low fat” foods abound. While there are certain low-fat or no-fat foods that we are going to eat, you don’t want to restrict yourself to a totally no-fat diet. There are certain fats that are good fats, and other that are bad fats. We’re going to want to eat good fats because they are necessary for proper health. Bad fats, however, will make you fat.

There are tons of fad “no-fat” diets out there that have promoted the whole “low-fat” mentality. What’s happened? People are still continuing to get fat eating “fat-free” foods. They eat fat-free cookies, fat-free chips, and fat-free dairy products, yet they keep getting fatter. Why? Many fat-free foods have nearly as many calories as their full-fat versions.

Now, you start eating “fat free” potato chips thinking to yourself that you can splurge… hey, why not? They’re “fat free.” Well, you still load on the calories with fat-free potato chips. It’s the calories that make you fat. In fact, when food manufacturers remove fat from their products, often times they replace the fat with sugar to improve the taste. Guess what… by adding sugar, they’re bringing the calorie count almost back up to where the full-fat product was.

We need fat. Fat forms lining of the cell membranes in almost every cell of our bodies. Your brain is composed primarily of fat. If you don’t eat enough of the right kinds of fat, your brain will not get the proper nutrition to function. Eating too little fat can also reduce your testosterone levels (equally important for women as for men).

Tip 7. Know Your Fats

Saturated Fats are bad for you. They are found mostly in beef, milk, cheese, deli meats, butter, and some tropical oils. Saturated fats increase your risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try to eat low-fat meats like chicken and turkey without the skin, and reduced-fat dairy products. If you’re eating red mean, get the lowest-fat, leanest meat you can.

Trans Fats are saturated fats that are extremely bad for you. You should completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are created during food manufacturing processes such as the hydrogenation of vegetable oil. They are usually found in pastries, buns, chips, doughnuts, shortening, and other such foods. If the label says “trans fat” put that product back on the shelf. If the ingredients of any product say “partially hydrogenated” anywhere on it – put it back. One example: margarine! It’s evil. It’s loaded with trans-fatty acids. Avoid it at all costs. Also avoid vegetable shortening, commercial pasties, deep-fried food, and most prepared snacks, mixes, and convenience foods.

Studies have shown that saturated and trans fats are actually addictive and make you want to eat more. They have also been linked to all kinds of health problems from cancer and heart disease to diabetes.

Unsaturated Fats, on the other hand, are generally good for you. These types of fats are usually found in nuts, seeds, fish, and grains. Mono-unsaturated fats, such as the types found in olive and canola oil, will actually protect your cardiovascular system from disease. These are the types of fats we’re going to load into our diet.

– Good fats: almonds, avocado, cashews, flax oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)

– Bad fats: butter, coconut, corn oil, cream cheese, half-and-half, lard, mayonnaise, shortening, sour cream

Keep in mind that you need fats in your diet, but even the good fats listed above have a good amount of calories in them – so take it easy! A tablespoon of olive oil, for example, as 100 calories. Almonds (which I love to snack on) have 6 calories a piece. Nuts are a great, healthy-fat snack – but just make sure to take a small handful not the whole bag!

Tip 8. Add Omega 3 Fatty Acids to Your Diet

Omega fats are unsaturated fats that are not only good for you, but they’re essential for your health. Your body cannot create these fats, so you must get them totally from your diet. Omega fats are helpful for many reasons, plus they are necessary for normal cell growth and development.

First, Omega fats are an excellent appetite suppressant. Part of the reason why people binge on “fat-free” foods is because fat is what makes your stomach “feel full.” If you aren’t eating any fat in your meal, your stomach never tells your brain that you’re full. Add a little good fat to your meal, and you’ll feel full with less food.

Eating Omega fats helps your body to unlock stored fat so that you can use it for energy. Omega fat balances your body’s ratio of insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar from your system. If you do this too often, the insulin will block the hormone glucagon – which is another hormone that functions to help your body burn fat. Too much sugar = too much insulin = not enough glucagon = little fat burning. Plus, you are at risk for diabetes. Omega fats help to balance this ratio.

Omega fats help to boost your body’s metabolic rate. This also helps you to burn more calories. Omega fats are the building blocks of your cells. Your cell membranes consist of Omega fats. Since they cannot be created by the body, you must get them from your diet.

A specific fat, Omega 3 Fatty Acid, is obtained from flax seeds or flax seed oil. This will be the primary fat that we’ll add to our meals. You can use it on salads and in breads, add it to soups and yogurt. Don’t cook with it, however, as the heat will change it’s chemical properties. You will also find good doses of Omega 3 in most seafood, green leavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive, and canola oil.

Have fish for dinner at least twice a week – and I don’t mean your beer-battered, fried haddock that the local pub serves on Fridays. Pick a fish like salmon, tuna, or mackerel. Bake or grill them – don’t fry them. They have very high concentrations of Omega 3 fatty acids in them. Add flax oil to your salads instead of fatty dressings. Snack on walnuts or almonds instead of cookies and chocolate. You will feel full sooner, and you’ll be adding essential fatty acids to your diet to help burn calories!

Tip 9. Get Plenty of Protein

Proteins are the building blocks for your body. You need to eat lots of protein for your body to build, repair, and maintain your muscle and other lean tissues. If you don’t eat enough protein, your body will break down muscle tissue, which is bad, to maintain itself. As a result, your metabolism will slow, and you won’t burn body fat. Unlike fat or glucose, there’s nowhere in our bodies to store protein (aside from building muscle tissue) so you have to get a lot from your diet.

How much protein should you eat? Most people should eat about 0.4 to 0.8 grams of protein per pound of body weight. Therefore, if you weigh 200 pounds, you should be eating between 80 and 160 grams of protein per day. This isn’t hard to do. Eat two eggs for breakfast, and an 8-ounce serving of chicken for dinner, and you’re at 60 grams of protein right there.

What kinds of protein should you eat? I like fish, chicken (white meat), turkey (white meat), soy products, beans, legumes, and eggs (whites only – yokes have a lot of fat). Soy products are a great source of protein… once you get used to the taste. I have totally switched from regular milk to soy milk. It has all the calcium, much less of the saturated fat, and none of the cholesterol of normal milk (even skim milk!)

Eat fish twice a week, chicken twice a week, turkey once a week, a vegetarian meal once a week, and then on that seventh day, go ahead and splurge with the pork or beef… just take it easy. Just make sure you choose lean sirloin cuts. Trim off any fat. Beef has a lot of saturated fat in it (it’s marbled throughout the meat so you can’t just cut it off). Beef is the worst meat for you – as compared to the other popular meats.

– Good protein: beans (any kind), eggs (preferably whites – yolks have a lot of fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.

– Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.

In part 2 of this article, you’ll read about nine more tips to lose weight.

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Source by Richard Rost