Stretch marks occur during weight gain (often rapid weight gain - such as during pregnancy). The stretch mark is the result of the dermis layer of the skin (the middle layer) stretching enough that the connective fibers break. Over time stretch marks can become a different color to normal skin tone - making them more pronounced.
For those who have lost considerable amounts of weight, stretch marks can become noticeable over time, as well as excess skin.
Stretch Mark Removal
Removing stretch marks is not easy. Some over-the-counter skin treatments (oils and lotions) can help the skin to become more supple and soft but they won't completely remove the stretch marks. The best way is through laser surgery - unfortunately the price puts it out of reach for most people.
Laser Surgery
Cosmetic laser surgery can reduce stretch marks anywhere on the body, including the abdomen, arms, chest and thighs. The skin is heated up and the damaged layers on top evaporate while the natural collagen underneath is remodeled into newer skin.
Expect to pay about $600-$700 per session and probably 6-8 sessions (totalling $5000-$6000). Some people find the procedure painful, while others find it just uncomfortable. There are no guarantees of complete success, but this is the most successful method of removing stretch marks.
Topical Creams
OHT Peptide-3 is (apparently) the most successful over-the-counter product for treating stretch marks. One bottle applied two times daily lasts 4 months. However we have no verification as to the success of this.
Prescription creams such as Retin-A have been found to improve the appearance of stretch marks (reducing the redness in newer stretch marks).
Note that Retin-A is only appropriate for some pink stretch marks (not silver or pale marks or stretch marks over 1 year old).
Another popular treatment is StriVectin SD as recently featured on ABC's TheView. People seem to experience mixed results, and the product is not the best choice.
These treatments can seem expensive ($120-$140), but when compared with laser treatment - they are cheap - but results are mixed.
15 Ocak 2008 Salı
What Is Calorie Counting and Should I Do It?
Calories do count but not everyone need count them!
What Is Calorie Counting?
Calorie counting is the method of recording the calorie (or kilojoule) amount of each and every food and drink you consume every day. It can be done using a food journal, diet software, or by simply recording the information on a spreadsheet. Alternately calorie-based meal plans can be prepared in advance and then followed exactly.
Do Calories Count?
There are two main opinions on this:
* Calories and only calories matter and must be counted.
* Calories don't matter - it's the macro-nutrients (i.e. carbs, protein, fats) that mean everything.
As a matter of energy intake and output, calories mean everything. As for health and nutrition, the macro-nutrients do matter. Think about this: If you decided to go on an 1800 calorie per day diet - would you consume all your 1800 calories from diet soda? Or live on a diet of 100% fat? Probably not. So macro-nutrients do matter to some degree.
So what's the answer? If you are trying to lose weight then calories do count, and depending on your individual body consititution - macronutrient ratios will also have impact on the success of your fat loss program. This is why a section of the population do respond to low-carb diets, and others respond to low-fat.
Get the calories right first - THEN experiment with nutrient ratios.
But I Hate Counting Calories!
You are not alone. Calorie counting is not for everyone, it can make eating food that was enjoyable into a painful obsessive ritual. It works well for some, but not for others. However, you need to get some idea of the quantity of food that gives you weight loss success. Eating until satiation (i.e. until you're full) is not always reliable.
It can be worth calorie counting for a week or two - then once you've figured out the portions of food that are working for you, you can stop being obsessive and wing it. If you have problems with portion distortion - then 'winging it' may not be wise.
How Do I Count Calories?
Do It Yourself
If you want to do-it-yourself, you have to determine the calorie amounts of all food you are going to eat or have eaten. They must be recorded on a daily basis. You will also need to set your daily calorie amount for weight loss. It can take time, and it is not for everyone.
Subscribe to a Diet Plan
Many on-line programs will record your personal statistics and create your daily calorie-controlled meal plans for you. It's a time saver - which is why some people choose this way. See our Diet Plan Reviews for recommendations on subscriber diet plans.
See Also
Calorie Calculator - Determines optimal calorie intake
Nutrient Calculator - Based on a given daily calorie amount, will calculate grams of carbs, proteins, and fats
Calories & Kilojoules - Understanding what the calorie is.
Calories in Food - Calorie amounts of basic food items.
What Is Calorie Counting?
Calorie counting is the method of recording the calorie (or kilojoule) amount of each and every food and drink you consume every day. It can be done using a food journal, diet software, or by simply recording the information on a spreadsheet. Alternately calorie-based meal plans can be prepared in advance and then followed exactly.
Do Calories Count?
There are two main opinions on this:
* Calories and only calories matter and must be counted.
* Calories don't matter - it's the macro-nutrients (i.e. carbs, protein, fats) that mean everything.
As a matter of energy intake and output, calories mean everything. As for health and nutrition, the macro-nutrients do matter. Think about this: If you decided to go on an 1800 calorie per day diet - would you consume all your 1800 calories from diet soda? Or live on a diet of 100% fat? Probably not. So macro-nutrients do matter to some degree.
So what's the answer? If you are trying to lose weight then calories do count, and depending on your individual body consititution - macronutrient ratios will also have impact on the success of your fat loss program. This is why a section of the population do respond to low-carb diets, and others respond to low-fat.
Get the calories right first - THEN experiment with nutrient ratios.
But I Hate Counting Calories!
You are not alone. Calorie counting is not for everyone, it can make eating food that was enjoyable into a painful obsessive ritual. It works well for some, but not for others. However, you need to get some idea of the quantity of food that gives you weight loss success. Eating until satiation (i.e. until you're full) is not always reliable.
It can be worth calorie counting for a week or two - then once you've figured out the portions of food that are working for you, you can stop being obsessive and wing it. If you have problems with portion distortion - then 'winging it' may not be wise.
How Do I Count Calories?
Do It Yourself
If you want to do-it-yourself, you have to determine the calorie amounts of all food you are going to eat or have eaten. They must be recorded on a daily basis. You will also need to set your daily calorie amount for weight loss. It can take time, and it is not for everyone.
Subscribe to a Diet Plan
Many on-line programs will record your personal statistics and create your daily calorie-controlled meal plans for you. It's a time saver - which is why some people choose this way. See our Diet Plan Reviews for recommendations on subscriber diet plans.
See Also
Calorie Calculator - Determines optimal calorie intake
Nutrient Calculator - Based on a given daily calorie amount, will calculate grams of carbs, proteins, and fats
Calories & Kilojoules - Understanding what the calorie is.
Calories in Food - Calorie amounts of basic food items.
How Does Drinking Water Help Weight Loss?
Simply drinking more water - but changing neither diet or exercise - will not cause weight loss.
However - unless the body is well hydrated - possible weight loss will be far from optimal.
Why Drink Water?
* Burning or oxidation of fat releases waste products. You need enough water to flush these from your body.
* The liver requires water in order to process fat. If you are dehydrated you will not burn as much fat.
* If exercising, you deplete your muscles of glycogen (i.e. stored energy). In order to refuel your muscle, the energy (glucose) must be bound to water.
How Much Water is Enough?
There are many opinions on this with many people touting absolute amounts such as 8 glasses a day. This is not particularly helpful as we come in all shapes and sizes, different kind of climates, and different exercise schedules.
However many of us don't drink enough water, and could benefit from increasing water intake.
Two Methods of Calculating Water Intake
Method 1
Aim for 2 or 3 clear urinations throughout the day. This may sound too explicit, but for a normal healthy adult it is a good benchmark.
Method 2
Take your body weight in pounds, divide by two. This gives you a rough estimate in ounces of how much to drink. If you weigh 140 pounds you can aim for 70 ounces (or 8.75 glasses) per day.
Any exercise will require additional water intake.
Do I Gulp It Down?
Water should be consumed evenly throughout the day. If you gulp down a gallon of water at once - most of it will pass straight to your bladder.
Always keep well hydrated!
However - unless the body is well hydrated - possible weight loss will be far from optimal.
Why Drink Water?
* Burning or oxidation of fat releases waste products. You need enough water to flush these from your body.
* The liver requires water in order to process fat. If you are dehydrated you will not burn as much fat.
* If exercising, you deplete your muscles of glycogen (i.e. stored energy). In order to refuel your muscle, the energy (glucose) must be bound to water.
How Much Water is Enough?
There are many opinions on this with many people touting absolute amounts such as 8 glasses a day. This is not particularly helpful as we come in all shapes and sizes, different kind of climates, and different exercise schedules.
However many of us don't drink enough water, and could benefit from increasing water intake.
Two Methods of Calculating Water Intake
Method 1
Aim for 2 or 3 clear urinations throughout the day. This may sound too explicit, but for a normal healthy adult it is a good benchmark.
Method 2
Take your body weight in pounds, divide by two. This gives you a rough estimate in ounces of how much to drink. If you weigh 140 pounds you can aim for 70 ounces (or 8.75 glasses) per day.
Any exercise will require additional water intake.
Do I Gulp It Down?
Water should be consumed evenly throughout the day. If you gulp down a gallon of water at once - most of it will pass straight to your bladder.
Always keep well hydrated!
2 Ocak 2008 Çarşamba
Are Home Delivered Diets Effective?
Diet Food Delivery Services
Home delivery of diet meals has been a growing trend over the past few years, particularly in the US, Canada and the UK. A recent survey found that more than 6% of US dieters in 3rd quarter 2005 were interested or participating in home delivery of meals. An increasing number of companies are extending their offerings of diet plans to include delivery of ready-prepared meals which may be frozen, shelf-stable, or fresh.
Advantages of Home Delivery
Home delivery avoids the need to visit a diet center each week if it's just to pick up food, and completely eliminates the planning, purchasing and preparation of diet-compliant meals.
Frequency
Weekly/fortnightly/monthly meal deliveries are ordered online and packages delivered to your door (daily if meals are fresh). Some plans ship nationwide, others only to large cities in a geographical area (such as US East or West Coasts or New York, Los Angeles, etc, UK central London, Australian metropolitan areas, and so on).
Cost
The cost can range from $US10 to $US40 and more per day - that is, as high as $US1200 per month!
Things to watch out for!
Home-delivery services can be expensive, and there are other considerations to be aware of. For example:
* Does the diet suit my requirements for weight-loss?
(type of diet, recommended amount of weight loss for given time, length of time to commit to the program, expenses to join and to maintain meal supply).
* Does the provider have good backup services?
(advice, meal planning guides, flexibility of program, personal contact, etc).
* Does the administration of the meal delivery service have a good reputation?
(prompt and complete delivery, billing accuracy, ability to correct ordering/delivery/payment discrepancies without hassles).
Home delivery of diet meals has been a growing trend over the past few years, particularly in the US, Canada and the UK. A recent survey found that more than 6% of US dieters in 3rd quarter 2005 were interested or participating in home delivery of meals. An increasing number of companies are extending their offerings of diet plans to include delivery of ready-prepared meals which may be frozen, shelf-stable, or fresh.
Advantages of Home Delivery
Home delivery avoids the need to visit a diet center each week if it's just to pick up food, and completely eliminates the planning, purchasing and preparation of diet-compliant meals.
Frequency
Weekly/fortnightly/monthly meal deliveries are ordered online and packages delivered to your door (daily if meals are fresh). Some plans ship nationwide, others only to large cities in a geographical area (such as US East or West Coasts or New York, Los Angeles, etc, UK central London, Australian metropolitan areas, and so on).
Cost
The cost can range from $US10 to $US40 and more per day - that is, as high as $US1200 per month!
Things to watch out for!
Home-delivery services can be expensive, and there are other considerations to be aware of. For example:
* Does the diet suit my requirements for weight-loss?
(type of diet, recommended amount of weight loss for given time, length of time to commit to the program, expenses to join and to maintain meal supply).
* Does the provider have good backup services?
(advice, meal planning guides, flexibility of program, personal contact, etc).
* Does the administration of the meal delivery service have a good reputation?
(prompt and complete delivery, billing accuracy, ability to correct ordering/delivery/payment discrepancies without hassles).
Estimating daily calorie requirements is notoriously inaccurate. Even the very best calculators cannot determine the metabolic rate of an individual. Quite simply - everyone is different.
NOTE: The Free Dieting Calorie Calculator uses the following formulas to estimated daily energy requirements:
* Uses Mifflin-St Jeor formula (see below).
* Can also select old formula (Harris-Benedict), and a formula based on Lean Mass - but you must know your body fat percentage.
* You can also choose BMR in the Exercise level. In this situation all weight loss calorie levels are blanked out.
The Best Guess
Calorie calculators will first estimate Basal Metabolic Rate (BMR). This is effectively the amount of energy expended per day. BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses. One individual may burn 100 calories on a 10 minute run - another individual may burn 150 calories.
Mifflin - St Jeor Formula
The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor1.
Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations2. The Mifflin-St Jeor was found to be the most accurate.
Men
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.
Lean Mass Formula
This can be selected on the calculator. It is a variation1 on the basic Mifflin-St Jeor equation that will base the equation on Fat Free Mass (FFM) or Lean Mass. This is more accurate for those who are leaner (and who know their body fat percentage!).
Men & Women
19.7 * Fat Free Mass + 413
Where Fat Free Mass = Weight - (Body Fat Percentage * Weight).
Harris-Benedict Formula
This formula was created in 1919, and due to changing lifestyles, it tends to overstate calorie needs by 5%. The results tend to be skewed towards both obese and young people3.
Men
66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years)
Women
655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age in years)
The Freedieting Calculator
After calculating the BMR, exercise is factored in. Depending on the exercise level chosen, the BMR will be multiplied by anything from 1.2 to 1.9.
This provides us with maintenance calories. To get the fat loss figure - 20% is subtracted. The extreme fat loss figure has 40% subtracted BUT - there is a "rock bottom" figure that equates to 8 calories per pound of body weight - the extreme fat loss will never be less than this amount.
NOTE: The Free Dieting Calorie Calculator uses the following formulas to estimated daily energy requirements:
* Uses Mifflin-St Jeor formula (see below).
* Can also select old formula (Harris-Benedict), and a formula based on Lean Mass - but you must know your body fat percentage.
* You can also choose BMR in the Exercise level. In this situation all weight loss calorie levels are blanked out.
The Best Guess
Calorie calculators will first estimate Basal Metabolic Rate (BMR). This is effectively the amount of energy expended per day. BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses. One individual may burn 100 calories on a 10 minute run - another individual may burn 150 calories.
Mifflin - St Jeor Formula
The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor1.
Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations2. The Mifflin-St Jeor was found to be the most accurate.
Men
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.
Lean Mass Formula
This can be selected on the calculator. It is a variation1 on the basic Mifflin-St Jeor equation that will base the equation on Fat Free Mass (FFM) or Lean Mass. This is more accurate for those who are leaner (and who know their body fat percentage!).
Men & Women
19.7 * Fat Free Mass + 413
Where Fat Free Mass = Weight - (Body Fat Percentage * Weight).
Harris-Benedict Formula
This formula was created in 1919, and due to changing lifestyles, it tends to overstate calorie needs by 5%. The results tend to be skewed towards both obese and young people3.
Men
66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years)
Women
655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age in years)
The Freedieting Calculator
After calculating the BMR, exercise is factored in. Depending on the exercise level chosen, the BMR will be multiplied by anything from 1.2 to 1.9.
This provides us with maintenance calories. To get the fat loss figure - 20% is subtracted. The extreme fat loss figure has 40% subtracted BUT - there is a "rock bottom" figure that equates to 8 calories per pound of body weight - the extreme fat loss will never be less than this amount.
Do Diet Pills and Supplements Work?
Successful and healthy fat loss can be achieved by proper diet and appropriate exercise alone. There is no magic bullet for weight loss. Some supplements and pills can provide an edge - but will only give you that extra 5-10% 'boost'.
If you intend to use diet supplements, try and get the basics right first - diet plan, weight training, cardiovascular exercise, goal-setting and consistency.
The Truth about Diet Supplements
There are a multitude of diet pills, diet supplements, and weight loss formulas to choose from. This is a multi-million dollar industry in the US alone.
The reality is however, there is a risk of side effects from virtually all diet pills. What's worse is that some simply don't work at all. There is a lot of deceptive marketing that goes on when advertising weight loss supplements - if you are taking care of your diet and exercise, it is difficult to tell exactly how effective the supplement is.
Having said all this, many people report success, but be aware that advertising on these products is often very overrated. There are some ingredients, such as Green Tea Extract, L-Tyrosine, and Flax oils, that research suggests DO work.
How To Get The Truth
To get the full story, and access to a private message board that has the truth about all weight loss supplements - get Fat Loss Revealed - see the full review here.
Supplement Brands
Most weight loss supplements are simply a collection of (mostly) the same ingredients - at varying quality (see ingredients below). Some brands are heavily advertised and receive celebrity endorsement: TrimSpa, Hydroxycut, Relacore, Zantrex. Due to the removal of Ephedra - these are all Ephedrine-free - something that many believe has made the pills less effective.
Do not confuse herbal diet supplements with prescription diet pills. Diet Supplements are available over-the-counter at health shops. Read more about prescription diet pills.
Herbal Ingredients
Chromium
Available in the form Chromium Picolinate. Research has produced conflicting results - but Chromium is certainly no miracle weight loss nutrient. However some people are chromium deficient and should aim to supplement their diet (from whole foods or supplements). See Chromium Supplements
Ephedra
Recently banned by the FDA due to some unfortunate incidents. When Ephedra is often combined with Caffeine (called EC) research has shown that weight loss has occured (due to an increase in thermogenesis). However the side effects presented a risk (often due to people overdoing their dosage).
Synephrine / Citrus Aurantium / Bitter Orange
Synephrine is found in Citrus Aurantium and is a similar to Ephedra (with similar side effects). However research remains unconvincing as to its affect on weight loss.
Tyrosine
Tyrosine is an amino acid that acts as a mild stimulant. Tyrosine assists in maintaining a higher metabolic rate. As for weight loss, Tyrosine provides assistance really only when snyergistically combined with other ingredients.
DHEA
DHEA is a hormone produced in the body and is marketed as a general health tonic. DHEA levels fall off as we get older. As a weight loss supplement there is little or no proof that DHEA causes fat loss. However as a general supplement - many people swear by it.
Green Tea
Green Tea Extract is found in most weight loss formulas. There are many many health benefits arising from green tea (provided the extract is a good one). There are many studies that have shown green tea (in quality form) HAS resulted in increased metabolism and fat loss. See more about Green Tea.
If you intend to use diet supplements, try and get the basics right first - diet plan, weight training, cardiovascular exercise, goal-setting and consistency.
The Truth about Diet Supplements
There are a multitude of diet pills, diet supplements, and weight loss formulas to choose from. This is a multi-million dollar industry in the US alone.
The reality is however, there is a risk of side effects from virtually all diet pills. What's worse is that some simply don't work at all. There is a lot of deceptive marketing that goes on when advertising weight loss supplements - if you are taking care of your diet and exercise, it is difficult to tell exactly how effective the supplement is.
Having said all this, many people report success, but be aware that advertising on these products is often very overrated. There are some ingredients, such as Green Tea Extract, L-Tyrosine, and Flax oils, that research suggests DO work.
How To Get The Truth
To get the full story, and access to a private message board that has the truth about all weight loss supplements - get Fat Loss Revealed - see the full review here.
Supplement Brands
Most weight loss supplements are simply a collection of (mostly) the same ingredients - at varying quality (see ingredients below). Some brands are heavily advertised and receive celebrity endorsement: TrimSpa, Hydroxycut, Relacore, Zantrex. Due to the removal of Ephedra - these are all Ephedrine-free - something that many believe has made the pills less effective.
Do not confuse herbal diet supplements with prescription diet pills. Diet Supplements are available over-the-counter at health shops. Read more about prescription diet pills.
Herbal Ingredients
Chromium
Available in the form Chromium Picolinate. Research has produced conflicting results - but Chromium is certainly no miracle weight loss nutrient. However some people are chromium deficient and should aim to supplement their diet (from whole foods or supplements). See Chromium Supplements
Ephedra
Recently banned by the FDA due to some unfortunate incidents. When Ephedra is often combined with Caffeine (called EC) research has shown that weight loss has occured (due to an increase in thermogenesis). However the side effects presented a risk (often due to people overdoing their dosage).
Synephrine / Citrus Aurantium / Bitter Orange
Synephrine is found in Citrus Aurantium and is a similar to Ephedra (with similar side effects). However research remains unconvincing as to its affect on weight loss.
Tyrosine
Tyrosine is an amino acid that acts as a mild stimulant. Tyrosine assists in maintaining a higher metabolic rate. As for weight loss, Tyrosine provides assistance really only when snyergistically combined with other ingredients.
DHEA
DHEA is a hormone produced in the body and is marketed as a general health tonic. DHEA levels fall off as we get older. As a weight loss supplement there is little or no proof that DHEA causes fat loss. However as a general supplement - many people swear by it.
Green Tea
Green Tea Extract is found in most weight loss formulas. There are many many health benefits arising from green tea (provided the extract is a good one). There are many studies that have shown green tea (in quality form) HAS resulted in increased metabolism and fat loss. See more about Green Tea.
10 Questions to Ask Before You Start a Diet
Many popular weight loss programs include substantial information about nutrition, food, and meal plans - but fail to address aspects of lifestyle.
Without addressing these issues before changing your diet - even the very best program can fail.
1. What are your current eating habits ?
Do you eat at desk? Maybe in the car or on the bus? What do you eat during these times? How will it be compatible with your new food choices?
2. Are you prepared to eat differently than your friends at social functions?
Eating often accompanies many social gatherings. How do your friends eat? Do they consume foods that you know will not be compatible with your lifestyle? How will you address this?
3. Are you prepared to changed you home environment?
Does your home environment work with your new plans? You my have chosen to eat mindfully and leisurely. The trouble is, your home is utterly chaotic, noisy, and messy - with barely a place to sit down - let alone have a large pleasant space to indulge in your new gourmet meals. What will you do to change this?
4. How do your current habits fit?
What if your leisure activities always involve eating junk food. What happens if you start a diet that completely rules out junk food? What will you do? Change your habits? Find a different comfort food? Divide up your packets of chips or other snack foods? Think about it.
5. What about eating out?
Do you eat at restaurants a lot? Which restaurants do you go to? Will they fit with your new style of eating? Are you prepared to leave food on your plate if their portions are too big?
6. Is your kitchen set-up properly?
Take a look around your kitchen. You've decided to try the Sonoma Diet and you need to actually cook and prepare food. Trouble is, all you have are 3 forks and a corkscrew... Or maybe you're going to start making a smoothie every day. Now where do you fit a blender? After all, will you actually use it if it's stored in a cupboard 10 feet up? Or maybe you plan to portion up your meals. Do you actually have enough fridge/freezer space? Enough containers? Enough time?
7. Are you being totally honest with yourself?
You read about a new diet in a magazine, and it requires eating a lot more vegetables. On the surface you are busting to lose "10 pounds in 2 weeks", but deep down you know you cannot stand vegetables. Which part of you will win out in the end? Probably the voice that says you hate vegetables. This must be addressed. Why do you hate veggies? Are you prepared to cook more, or learn different ways of cooking veggies? Is it the taste? The texture? The time taken to prepare them?
8. Can you accept the things you cannot change?
You cannot change the way other people act and the way they speak - "oh, so you're on another health kick again are you?"... But you can choose how you will respond inwardly and outwardly - ahead of time.
9. Will you continue monitoring yourself objectively?
Many people reach their ideal weight, and then let old habits creep back in. However there are a few warning systems in place - one is the waistband in your pants. Will you choose to conveniently ignore it if it gets tighter? Or will you be objective?
10. How the lifestyle of family and friends affect your weight loss efforts?
If your whole world is filled with people who are couch potatoes - how do you plan to work against this culture? Will they influence you to be more active or more sedentary.
Without addressing these issues before changing your diet - even the very best program can fail.
1. What are your current eating habits ?
Do you eat at desk? Maybe in the car or on the bus? What do you eat during these times? How will it be compatible with your new food choices?
2. Are you prepared to eat differently than your friends at social functions?
Eating often accompanies many social gatherings. How do your friends eat? Do they consume foods that you know will not be compatible with your lifestyle? How will you address this?
3. Are you prepared to changed you home environment?
Does your home environment work with your new plans? You my have chosen to eat mindfully and leisurely. The trouble is, your home is utterly chaotic, noisy, and messy - with barely a place to sit down - let alone have a large pleasant space to indulge in your new gourmet meals. What will you do to change this?
4. How do your current habits fit?
What if your leisure activities always involve eating junk food. What happens if you start a diet that completely rules out junk food? What will you do? Change your habits? Find a different comfort food? Divide up your packets of chips or other snack foods? Think about it.
5. What about eating out?
Do you eat at restaurants a lot? Which restaurants do you go to? Will they fit with your new style of eating? Are you prepared to leave food on your plate if their portions are too big?
6. Is your kitchen set-up properly?
Take a look around your kitchen. You've decided to try the Sonoma Diet and you need to actually cook and prepare food. Trouble is, all you have are 3 forks and a corkscrew... Or maybe you're going to start making a smoothie every day. Now where do you fit a blender? After all, will you actually use it if it's stored in a cupboard 10 feet up? Or maybe you plan to portion up your meals. Do you actually have enough fridge/freezer space? Enough containers? Enough time?
7. Are you being totally honest with yourself?
You read about a new diet in a magazine, and it requires eating a lot more vegetables. On the surface you are busting to lose "10 pounds in 2 weeks", but deep down you know you cannot stand vegetables. Which part of you will win out in the end? Probably the voice that says you hate vegetables. This must be addressed. Why do you hate veggies? Are you prepared to cook more, or learn different ways of cooking veggies? Is it the taste? The texture? The time taken to prepare them?
8. Can you accept the things you cannot change?
You cannot change the way other people act and the way they speak - "oh, so you're on another health kick again are you?"... But you can choose how you will respond inwardly and outwardly - ahead of time.
9. Will you continue monitoring yourself objectively?
Many people reach their ideal weight, and then let old habits creep back in. However there are a few warning systems in place - one is the waistband in your pants. Will you choose to conveniently ignore it if it gets tighter? Or will you be objective?
10. How the lifestyle of family and friends affect your weight loss efforts?
If your whole world is filled with people who are couch potatoes - how do you plan to work against this culture? Will they influence you to be more active or more sedentary.
How To Gain Weight
Weight gain comes down to this formula;
* Consuming many more calories than you are burning.
* Doing a well-structured weight training program
* Eating the right combination of nutrients (to gain muscle instead of fat).
"I Can't Seem to Gain Weight"
The chances are, you have a fast-burning metabolism and are predominantly an ectomorphic body type.
You will need to eat large quantities of food, and eating it often. See the Gain Weight Calculator for exact calculations on daily calories and nutrient levels.
This MUST be combined with a good weight training program, otherwise ALL that food will be stored as fat.
Don't Ever Miss Meals
Don't ever miss meals (such as breakfast) - it is important to eat often. Whey protein and weight gain powders can help - simply because it's easier to consume the calories in a liquid form than it is to chew your way through them. Sometimes you may need to eat so much, that it feels like you're eating all the time - and certain foods may start to become irritating.
Lots of Sleep
If you don't get much sleep, it's time to start sleeping more - to slow down, and become a little less active. If you exercise a lot it may be time to slow down here as well - no more than 20 minutes 3 times a week.
Using a Program
There are many quick-fix hard-sell weight gain programs out there. One of the more superior programs is Body Building Revealed.
This program offers the complete package - diet, a multitude of training programs, supplementation (without bias) and a full on-line support structure.
Won't all that food go to fat?
Just because you are trying to gain weight instead of losing it - is no excuse to throw good nutritional advice to the wind.
Nutrient Ratios
The best ratio of nutrients may actually surprise you. The diet will be higher in protein (typically about 1 gram per pound of weight), and about 30% fat - the remainder will be carbs (good whole carbs such as oatmeal, brown rice, vegetables, etc).
Beginner Gains
If you combine this with a good weight training program, your body will begin to build muscle. Most people often find a reasonable initial muscle gain but can sometimes hit a plateau after a few months. It can be difficult to maintain the right balance of building muscle, but not overdoing caloric input and gaining plenty of fat as well. Virtually everyone gains fat alongside the muscle - this is normal.
Commitment: Time and Money
Trying to gain weighst requires a good deal of commitment - both in time, willpower, and money. All that food is expensive, and sometimes it's more convenient to skip meals or snacks when you need to be eating. It does help if your life is already routined or well-structured. You can then fit all your meals into your routine.
* Consuming many more calories than you are burning.
* Doing a well-structured weight training program
* Eating the right combination of nutrients (to gain muscle instead of fat).
"I Can't Seem to Gain Weight"
The chances are, you have a fast-burning metabolism and are predominantly an ectomorphic body type.
You will need to eat large quantities of food, and eating it often. See the Gain Weight Calculator for exact calculations on daily calories and nutrient levels.
This MUST be combined with a good weight training program, otherwise ALL that food will be stored as fat.
Don't Ever Miss Meals
Don't ever miss meals (such as breakfast) - it is important to eat often. Whey protein and weight gain powders can help - simply because it's easier to consume the calories in a liquid form than it is to chew your way through them. Sometimes you may need to eat so much, that it feels like you're eating all the time - and certain foods may start to become irritating.
Lots of Sleep
If you don't get much sleep, it's time to start sleeping more - to slow down, and become a little less active. If you exercise a lot it may be time to slow down here as well - no more than 20 minutes 3 times a week.
Using a Program
There are many quick-fix hard-sell weight gain programs out there. One of the more superior programs is Body Building Revealed.
This program offers the complete package - diet, a multitude of training programs, supplementation (without bias) and a full on-line support structure.
Won't all that food go to fat?
Just because you are trying to gain weight instead of losing it - is no excuse to throw good nutritional advice to the wind.
Nutrient Ratios
The best ratio of nutrients may actually surprise you. The diet will be higher in protein (typically about 1 gram per pound of weight), and about 30% fat - the remainder will be carbs (good whole carbs such as oatmeal, brown rice, vegetables, etc).
Beginner Gains
If you combine this with a good weight training program, your body will begin to build muscle. Most people often find a reasonable initial muscle gain but can sometimes hit a plateau after a few months. It can be difficult to maintain the right balance of building muscle, but not overdoing caloric input and gaining plenty of fat as well. Virtually everyone gains fat alongside the muscle - this is normal.
Commitment: Time and Money
Trying to gain weighst requires a good deal of commitment - both in time, willpower, and money. All that food is expensive, and sometimes it's more convenient to skip meals or snacks when you need to be eating. It does help if your life is already routined or well-structured. You can then fit all your meals into your routine.
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