diet, diet plans, diet info, diets

Staying Active On Vacation: Here's How You Do It

2008-07-18T04:39:00.000-07:00

Everyone needs a holiday from the pressures and routines of "normal" life. But does heading off for a holiday mean taking a break from regular exercise too?

The dilemma: how to balance the need to "get away from it all" with the desire to "stay on track" with your physical fitness goals.

Taking a vacation isn't just a pleasant way to spend time: research has suggested that taking frequent vacations is good for your health.

But if you're traveling somewhere for more than a few days, what do you do about exercise? Do you try to keep up your usual routine, or do you abandon your workouts for a tropical drink and a lounge chair by the pool?

If it's a short trip, you may just want to relax and unwind. But if you're going to be gone more than a few days, you may find yourself getting stressed and grumpy if you do nothing but lounge around.

Depending on your goals, here are a few tips to keep in mind:
1. Choose your Destination Carefully

There are so many factors to consider when picking a vacation spot (price, weather, entertainment, accessibility) that it's easy to forget to factor in fitness-friendly concerns. Don't wait until you arrive somewhere to realize that it's scorching hot; there are no gyms, bike paths, swimmable beaches or hiking trails. Think ahead about the sort of activities you like to do and don't just assume that all destinations will have "something."
2. Set Realistic Expectations

On the other hand, if you go into a vacation with over-ambitious plans or a punitive attitude, you may find yourself obsessing about your exercise plans instead of relaxing and recharging. Vacations come all too seldom, and conditions are often somewhat unpredictable. Cut yourself some slack and try to stay active in fun ways without stressing too much.
3. Bring the Right Stuff

One way to create an excuse not to exercise is to "forget" to bring the proper shoes or clothing or equipment or to skip it in the name of packing light. Why not keep your options open and toss in your gear, even if you're thinking you may not want to use it? You may feel more energetic than you anticipated, and it's worth a little extra luggage to be able to hit the trail or spinning class or tennis court away from home.
4. Take Advantage of Unique Opportunities

Sure, you could go to an exotic destination and spend your time exercising in the hotel fitness center... but don't let inertia or fear of the unknown keep you from trying something new. Rent a bike or a kayak or some snorkel gear; ask around about nearby hikes or runs or bike trails. Or go out dancing at a local joint and shake your groove thang! Your vacation experience will be richer and your workout less of a chore if you take the plunge and to try something new.
5. Be Alert to Safety Concerns

Exercising in unfamiliar areas might require a little extra caution--find out if there's anything to worry about in terms of weather, dangerous traffic, aggressive wildlife, poisonous insects, crime, erupting volcanoes, quicksand, or hostile ghosts or spirits. (Paranoid? Who me?) And be sure to let someone know where you're headed off to and when you expect to be back.
6. Walk and Bike All Over the Place

Whether your destination is a bustling city or a secluded and scenic national park, see as much of it as you can on foot or by bicycle. Sure, sometimes the only practical means of transportation is a bus or taxi or train, but there's no better way to appreciate new sights, smells, sounds, and experiences like being outdoors in the middle of things.

I'm sure I've missed a lot of great ideas. How do you keep physically active on vacation, or do you prefer to flop down on a towel and wait until you get back home?

The Holiday Diet: Maintaining Weight Over Summer

2008-07-18T04:37:00.001-07:00

Summer is at its height (well in the northern hemisphere anyway)...

If you've been dieting for weeks or months to get in shape for your holiday, how can you ensure you don't undo all your hard work in just a week or two? Can you stick to healthy habits and still enjoy yourself?

Definitely! Here's my top six tips for having a brilliant, healthy holiday.

1. Plenty of water

When you're traveling, make sure you have bottled water with you for the journey. If you're going somewhere hot - even if it's just the beach - be sure to stay hydrated. Even if it's a cool day, you'll need extra water if you're walking or hiking.

(And, of course, be very careful about drinking tap water when you're abroad. If you're at all unsure, buy bottled water or boil the tap water first.)

2. Get active

One of the best things about being on holiday is the chance to do something new. Wherever you're going, there's bound to be new activities to try - it might be horse-riding, rock-climbing, ski-ing, sailing, wind-surfing...

If you're feeling less adventurous, how about walking? Whether you're going for a picnic in the countryside, or sight-seeing in a major city, getting there on foot guarantees seeing some interesting things along the way.

3. Five a day

It's tempting to let healthy eating slide when you're on holiday, but keeping your fruit and veg intake up helps. Find a nearby supermarket and grab some pieces of fruit - take them with you when you're out and about, and you'll always have a healthy snack to hand. When eating out, order a side salad with your meal.

4. Ask about portion sizes

Some restaurant dishes might easily be big enough for two; other places expect you to order tapas-style and have several dishes each. Ask how big the portions are - or try ordering less to begin with, then have an extra course if you're still hungry.

Don't be afraid to request something a little different: here in the UK, guesthouses usually offer a "full English" breakfast (typically sausage, bacon, toast, egg, mushrooms, beans, tomato) but will happily provide a lighter option, such as scrambled eggs on toast, if you ask.

5. Plan ahead

When you know you'll be stuck on a plane or train for hours, or if you're going to be out all day, make sure you have some healthy snacks to hand. Granola bars, trail mix, dried fruit and nuts, small boxes of fruit juice and even a bit of dark chocolate are all easily-portable options.

6. Eat for the right reasons

Don't eat food that you don't want just because it's there, or because you've paid for it. Airplane lines in particular may serve you more than you want (especially when you're sitting down for eight or ten hours straight, rather than keeping active). The price of the food compared to the price of your flight is minuscule; leave anything you don't want, and consider taking your own snacks on board.

Try to eat just when you're hungry - or when you're enjoying something as a special treat.

If you try to keep to the guidelines above, you'll be keeping up your healthy habits whilst away - and you won't return home to a nasty shock on the scales. But don't fret over putting on a pound or two; it'll come off almost instantly once you return to your usual routine, so enjoy your holiday!

See also: How to stay active during the holidays.

3 Day Diet

2008-05-25T06:19:00.000-07:00

The 3 Day Diet is one of the most popular short-term fad diets around today. Many people adopt the diet to try and achieve short-term weight loss. However, unfortunately most people simply gain the weight back on again.

The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to a sudden drop in calories - some of this may be fat - but most will be from water loss.

Negative Calorie Diet

2008-05-24T06:12:00.000-07:00

The concept of a food with negative calories seems like a joke. Many fad diets are about foods with ‘magical’ properties, and many offer only very temporary weight loss solutions - and who can maintain a monotonous diet of only one or two foods?

There are no foods with a negative calorie value. However it can be possible to obtain a ‘negative’ calorie effect.
Negative Calorie Effect

Fibrous complex carbohydrates are generally good for us. The American Heart Association recommends that 55% of our daily calories should come from complex carbohydrates. Fiber (in the correct amounts) is good for the digestive process, helping food to be processed and eliminated efficiently (it keeps us running smoothly!) - and can prevent gastro-intestinal ailments.

What is a fibrous complex carbohydrate? Green vegetables.

Green vegetables are low in calories. You can eat a lot of them without getting fat - yet at the same time the fibrous content can ‘fill you up’. There are some green vegetables in particular that are very low in calories.

Every food requires some energy in order to digest it (called the thermic effect of food). Some green vegetables may actually have some of their calories burnt up just to digest them. This is the "negative calorie" process.
Example Green Vegetables

* Asparagus
* Broccoli
* Cabbage
* Cauliflower
* Celery
* Zucchini (courgette)

Proponents of the Negative Calorie Diet suggest that eating a stick of celery (5 calories) will burn up 95 calories.

This is pure speculation and lacks scientific basis.
Weight Loss From Negative Calorie Diet

It is likely that all weight loss on the Negative Calorie Diet comes simply from consuming low calories. It is very unlikely that any diet consisting of a certain group of foods will have any ‘magical’ properties.

Fibrous vegetables are filling, very nutritious yet low in calories - any diet consisting of large portions of vegetables will aid in weight loss.

Fad diets

2008-05-23T06:12:00.000-07:00

The definition of a fad diet is very subjective. Many people use the term to deride what they consider is a poor weight loss diet. However a fad diet is simply a weight loss diet that becomes very popular (often quickly) and then may fall out of favor (sometimes just as quickly).

A list of fad diets can very depending on the author. Just because a diet is called a "fad" does not necessarily mean the diet is a failure.

Cabbage soup diet plan

2008-05-22T06:10:00.000-07:00

Day 1
Homemade cabbage soup, plus any fruit, apart from bananas.

Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter for dinner (potatoes are off-limits on other days)

Day 3
Homemade cabbage soup, plus other fruits and vegetables.

Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.

Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.

Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.

Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.

No bread, carbonated beverages, or alcohol.
Cabbage Soup Recipe

6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
1 bunch celery
1/2 head cabbage
1 package Onion Soup Mix
1 or 2 cubes bouillon (optional)
1 48 oz. can V8
Juice (optional)
Season to taste (salt, pepper, parsley, curry, garlic powder, etc).

Note: There are a number of variations to this recipe.
Summary

The biggest drawback of the Cabbage Soup diet plan is the sheer monotony of eating cabbage soup. However some diets (such as the negative calorie diet) basically look at the nutritional properties of the cabbage soup diet, and make it more interesting by combining other foods that have the same effect.

There are also serious concerns regarding the nutritional quality of this diet. On many days the diet is low in protein, calcium, and essential fatty acids. There also high levels of sodium or MSG (Monosodium Glutamate).

Weight loss will probably occur due to the low calorie intake.

Cabbage soup diet

2008-05-22T06:05:00.000-07:00

The Cabbage Soup Diet is a 7 day meal plan, aimed at achieving fast weight loss. It is not a long-term weight loss solution, but is known to be effective over the short term. Apparently it originally came from a hospital (Sacred Hearts Hospital) to stimulate weight loss for surgery patients - but this cannot be verified.

Pros

* Fast weight loss.
* The change from some of our normally junky eating habits can be beneficial.
* Vegetables from the Brassica family (such as cabbage, broccoli, cauliflower) have been found to aid in preventing cancer.
* Many say they enjoy eating the soup.

Cons

* Some complain that the Cabbage Soup a little too bland.
* Be prepared for gas…
* Requires will power.
* Lacks good nutrition
* High in salt.
* Not a long-term answer.

The Maker's diet: Faker's diet?

2008-04-24T12:41:00.000-07:00

A series of articles at BellaOnline completely and systematically tear apart Jordan Rubin's The Maker's Diet.

While some of these points are old news, when combined together it makes interesting reading. Fake credentials, FDA bans, and apparently promoting soil organisms. I have not read the book so I cannot verify this, but this particular review seems overly negative and a bit hysterical:

If you’re not familiar with Rubin’s “miracle” ingredient, “soil organisms,” let’s bring the little buggers up into the light of day. First off, he tries to make us believe the Bible and various researchers recommend eating dirt for the soil organisms. Is this true? Of course not. But, by starting with basic facts and adding a whirlwind of fast talk, Rubin concludes 1 + 1 = 3, when it doesn’t. That’s how the art of con works.

These are all fairly strong allegations, and despite all this, The Maker's Diet is a top seller at Amazon and maintains an excellent review status of 4 stars.

I personally don't believe you need credentials to make helpful and useful contributions to people's health. The proof of the Maker's Diet will bear out in the results of the people who have followed it.

UPDATE: You can now access all the details of The Maker's Diet online (includes tools to track food, create meal plans and recipes, and a facility to get answers from author Jordan Rubin).

Are you doing your five times thirhy?

2008-04-23T12:35:00.000-07:00

Don't worry, the title doesn't refer to math homework. Here in the UK, the government advises all adults to do a minimum of thirty minutes of moderate exercise, five times a week. Are you managing it? What about your partner, parents or friends?
What does "moderate" mean?

What level should you be exercising at? "Moderate" activity varies depending on your age and current fitness levels. A good rule of thumb is that it should leave you slightly out of breath while you're doing it; you should be able to hold a conversation, but not to sing. After the thirty minutes are up, you should be warm and a bit sweaty.

If you can't sustain that level for thirty minutes in a row, or if you're unable to find a free half-hour stretch for exercise, it's fine to break it down into two blocks of fifteen minutes, or three blocks of ten.

(NB: Since August 2007, the Government have been stressing that interspersing some vigorous activity such as jogging and weight training is best, rather than just sticking to "moderate" levels every day. But the minimum target is still the five times thirty of moderate exercise.)
What activities could I do?

If the thought of spending thirty minutes a day plodding away on the cross-trainer or treadmill is less than appealing, here's five easy gym-free ways to clock up thirty minutes' exercise:

1. Cycle fifteen minutes to work and back instead of getting the bus.
2. Go on a brisk thirty-minute walk to the local shops, rather than driving to the supermarket.
3. Swim for half an hour - about twenty to thirty lengths, depending on your speed.
4. Take a boat out on a rowing lake for thirty minutes. Adding friends or family members to the cargo increases the resistance and your workout!
5. If you're braver than me, hit the dance floor when you're out, rather than hiding in the corner with a drink. If the thought of that makes you cringe, just put your favorite CD on at home and dance around for half an hour.

Who's meeting their five times thirty? What activities help you to get there?

How Do I Treat Stretch Marks?

2008-01-15T04:18:00.000-08:00

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.

What Is Calorie Counting and Should I Do It?

2008-01-15T04:16:00.000-08:00

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.

How Does Drinking Water Help Weight Loss?

2008-01-15T04:13:00.000-08:00

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!

Are Home Delivered Diets Effective?

2008-01-02T06:43:00.000-08:00

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).

2008-01-02T06:41:00.000-08:00

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.

Do Diet Pills and Supplements Work?

2008-01-02T06:39:00.000-08:00

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.

10 Questions to Ask Before You Start a Diet

2008-01-02T06:35:00.000-08:00

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.

How To Gain Weight

2008-01-02T06:33:00.000-08:00

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.

I Hate My Body

2007-12-08T17:56:00.000-08:00

It's a strange time we live in. Never before has popular public opinion been so obsessed with being thin. Yet the statistics tell us that obesity is at an all time high!

While we stare at thin women and muscled men, - the reality is, a good proportion of us are struggling with our weight.

It is no surprise that prescriptions of anti-depressant medicines are also very high in the Western world. We are not a happy people. For many of us struggling to lose weight, we are bombarded with a constant media barrage of "THIN IS IN".
The Truth versus The Lies

It is hard to find someone who is happy with their body. We all carry around some kind of distorted body image. But are you telling yourself the truth?

What is motivating you to lose weight? Whose rules are you living by? Is there such a thing as an ideal body weight? Does it really matter? Health issues occur at both extremes of the scale (very thin or very fat).

So why not be happy with your current weight?
The Fashion Industry Myth

The fashion industry would have you believe that unless you are stick-thin and skeletal you have not achieved the ideal weight loss goal. This is a lie.

Most women carry around 23% body fat and the average man around 17%. In fact if a woman is too thin, she can experience menstrual problems and hormone production problems. Women were not meant to be that thin - and indeed most advertising often show normal sized people putting pressure on themselves to lose weight. There is a terrible paradox going on here where the pressure to diet has moved beyond obesity problems, and become a food obsession that only fuels the prevalence of eating disorders.
Improving Your Body Image
"I am not my body"

Every time you look at yourself in the mirror, say to yourself "I am not my body". In our culture our physical self has become enmeshed with our identity, our soul, or who we are. You are more than just a body - you are a unique person with your own thoughts, feelings, spirit, and soul. If you have fat thighs, say "I have fat thighs", rather than "I am really fat". Separating your identity as a person from your physical body is a step in the right direction.
Believe In Yourself

Stop getting down on yourself, and constantly worrying about your weight. Set yourself a long-term goal. But remember this - having a thin body will not make you happy. Only you have the power to choose to be happy (at whatever weight you are).
Go Easy With The Scales

No matter how many times you stand on those scales, it's not going to change your weight. Weighing yourself daily is unnecessary. Set aside one day a week to weigh yourself. Make sure it is the same time each week and that you are consistent in what you are wearing (or not wearing!).
Choose Your Friends Wisely

Many of us (particularly teenagers) hang around with the wrong people. If you have a friend that is obsessed with the way they look, then this influence will rub off. Spend time with friends who accept you for you - not your clothing labels or size.
Monitor Your Self Talk

A wise man once said "You are what you think". This isn't meant to be a deception. Thinking "I am slim I am slim" doesn't make you slim. But thinking about where you are headed and where you will be is a great motivator. "I may have fat thighs but I am becoming healthier and fitter everyday."
Feed Your Mind On What Is Good For You

Many TV programs, movies, and magazines give a very distorted view of reality. The cast of many shows come from a modeling agency rather than from a general selection of the population. Popular media is obsessed with looks. Many popular sitcoms portray a values system that is based around physical appearance more than anything else. Watch what you feed your mind on. A good portion of the advertising industry is based around making you feel like you are not good enough, so you must buy product X.

Top 7 Excuses and How to Beat Them

2007-12-08T17:54:00.000-08:00

How to beat them.
1. "I Hate Exercise"

Health authorities recommend a minimum of 30 minutes exercise per day. Many people plan exercise but then fail to commit to it.

Try introducing more 'incidental' activity into your day. Take the stairs, walk instead of taking the car. Try wearing a pedometer to see how active you really are.
2. "I Don't Have Time to Eat Healthy"

Do you have the time to be sick? Taking time out to look after your body is time well spent. This includes always making adequate time for breakfast.
3. "I Cannot Live Without Chocolate / Ice Cream"

When you think of certain foods as 'bad' - whenever you eat those foods you will feel guilty. If you can eat those foods in a positive environment - then you will have a better chance at choosing a small portion size.

Also consider swapping the food for something with a similar flavor - but less calorie-dense
4. "I Don't / Can't Cook"

Most supermarkets offer many pre-made foods - frozen meals, prepared salads and pastas. Learn to understand food labels. You do not have to be a chef to cook healthy food.
5. "I Don't Have the Support of Family & Friends"

Sometimes you may need to tell people what you are trying to achieve. This is important in social situations where food is on the agenda. Communicate with those around you exactly what you are expecting from them - don't try and second-guess their responses.
6. "I Eat Out All The Time"

It is possible to lose weight while eating out a lot - but you must become very adept at selecting your food.

* Avoid chips, fried rice, wedges as an accompaniment. Order a side salad or vegetables instead.
* Choose a medium/small portion
* Avoid entrees - they are typically high in fat
* Drink plenty of water with the meal
* When choosing a main meat - choose fish, followed by chicken, then red meat. Grilled or poached is usually the best option.

7. "I Have to Cook Meals for my Family"

Rather than having one person on a strict diet - try gradually altering the eating style of the whole family. This will mean substituting regular meals with healthier options - such as skinless chicken breast instead of beef mince, and vegetables instead of large portions of starchy carbohydrates.

Emotional Eating

2007-11-24T01:42:00.000-08:00

The basics of weight loss is all about diet and exercise. However, it's no good getting a diet plan if you can't stop putting food in your mouth.

A full comprehensive 8 week course on overeating and other issues is available here.

There are more than enough good diet plans and programs out there (see our reviews). The issue for many people is motivation, dedication, and consistency. For without these factors we often end up disappointed.

Eating is very habitual and our eating patterns become a ritual. Every day we are faced with food choices, and it can become daunting. This is why many of our poor food choices aren't so much choices, but have become a daily ritual.

The Good News About Habits

Even though our eating has become a habit (such as snacking all day, eating junk food when we sit down in front of the TV) - it is possible to change our habits and create new ones

If food is meeting an emotional need in your life, perhaps it's time to examine this, and determine exactly what the need is. For some it can be boredom, others it can be loneliness, the stresses of life, or perhaps it is a ritual that comes from childhood.

Managing Hunger

Many of us have forgotten how to manage our hunger. We leave it until we are hungry before we choose our food. Inevitably we make poor choices, or can even start binging. This can be prevented by fueling our bodies every 3 hours with healthy food. Beware of diet plans that only prescribe 3 meals a day.

We also have to learn what it is to be full. If we can learn to listen to our bodies we can stop eating. It's okay to leave food on your plate!

The Power Of Junk Food

There is something about junk food that has a special pull. It's almost addictive. Be aware of the role junk foods play in your life, and try to get rid of them.

Learning to Focus On Goals

If you set a specific goal for yourself you will find it is far easier to keep motivated. Everytime you reach for some comfort food, you can train yourself to respond with your goal. "Will this help me reach my goal?" It can take real dedication to keep with the plan. Focus on the goal every day.

Freedom to Fail

If you overindulge, don't fall off the wagon. Don't tell yourself you're a failure. It's okay - eat better the next meal, or maybe exercise more. Feeling like you are constantly deprived can lead to binging, and can play real mind games.

Getting Help

There are some good resources in this area. One such weight loss program is the Personality Type Diet - this addresses issues about why we eat - not just what to eat.

Mastering Food deals solely with emotional and behavioral issues (it is not a diet plan).

Failing this, behavioral approaches such as Cognitive-Behavioral therapy are helpful in addressing these problems.

What is Yo-Yo Dieting?

2007-11-24T01:41:00.000-08:00

How many times have you successfully lost weight -- only to gain it again further down the track? Some people struggle with this for most of their lives. This is "yo-yo" dieting - a continuing pattern of gaining and losing weight. Sometimes it is called "weight cycling".

What Causes Yo-yo Dieting?

When your diet includes bouts of starvation, missing meals, or very low calories - you are setting yourself up for the yo-yo effect. While it seems that good results can be achieved quickly, sooner or later, the body gets the hint that less calories are coming in. The body adapts, and decides that energy must be conserved - and metabolism (the way the body burns food for energy) begins to slow down. Often this can be a 'plateau' - the weight loss that was initially achieved begins to slow down or stop.

Many people hit the wall at this point, and, struggling to maintain the diet, the weight begins to come back on. And what's even worse, is that for some people, the lowered metabolism means they end up with more weight than what they started at!

This is one of the problems with dieting (as a sudden fad) - the body's metabolism becomes less efficient with each dieting episode. The severe calorie restriction also causes loss of muscle tone. Less muscle once again means a slower metabolism. The commons signs of this are flabby upper arms (due to loss of tricep muscle tone and subsequent fat gain).

Alternatives to the Yoyo

It is a mental and emotional blow to go through all that dieting, just to be back where you started.

Rather than suddenly dieting - hoping for a quick weight loss, it is better to take a more long term sustainable approach.

* Aim for modest weight loss (even small amounts of lost fat can improve your health)
* If lowering calories do it slowly (i.e. don't suddenly drop 1000 calories per day).
* Think of your diet as a healthy eating plan.
* Look to change your lifestyle (activity levels and what and when and why you eat).
* To break the weight loss plateau you need to give your metabolism a boost. Aim to increase your levels of physical activity. And if you are missing meals or eating too few calories you need to take a serious look at your diet and aim to eat more often (every 3 hours).
* Don't skip breakfast.
* Can you imagine still being on your "current" diet 1 year from now?

I Want a Weight Loss Buddy

2007-11-24T01:40:00.000-08:00

A weight loss buddy can be a great aid to motivation. This is someone to encourage you, commiserate with you, and help you to stay the course.

"No man is an island..." - John Donne

Why do you think athletes have coaches? Students have mentors? We are relational people at heart, and it takes a special person who can single-handedly motivate themselves toward a goal.

Where Do I Find a Weight Loss Buddy?

Weight Loss Buddy is a site that is dedicated to connecting up weight loss buddies - and does a fantastic job of it.

Community-based Weight Loss Programs

Thanks to the Internet we can easily communicate with people from all over the planet. However, sometimes we may need someone to be geographically close (particularly regarding exercise). Here are some programs we have reviewed:

Diet.com - This new-ish weight loss program is heavily based on the 'buddy' concept. They have taken it further than this; there are 'cheerleaders', support groups, and all sorts of options. Their program also allows you to find someone who matches your personality type!

Social Networks

Many weight loss sites are now offering "social networking" tools. These allow users to relate and connect with one another easier and write blogs.

Some example sites: SparkPeople, LosingIt, ExtraPounds.

Success Story

It all started in the cereal aisle at the Shop Rite in Teaneck, New Jersey. I was pouring over the ingredient lists of various brands looking for a whole grain cereal that wouldn't taste like cardboard. I noticed another woman checking out the cereal ingredients, too, so we struck up a conversation.

We started complaining about cereal but quickly shared our bigger concern: We were both having trouble losing weight. Neither one of us could resist the treats we bought “for our kids,” nor exercise kept falling off the priority list.

Then Wendy had an idea that would change both our lives forever. "Why don't we be `Weight Loss Buddies?'" she suggested. The very next morning we began taking long walks together and checking in with each other about what we were eating. She gave me a pep talk via cell phone to help me stay on track over the holidays. I helped her find time to exercise when her work got overwhelmingly busy. We tried out low-fat recipes in her kitchen and created a menu that would help us reach a goal-without starting a war with our families!

Over the next several months, I lost 25 pounds and Wendy lost 30. We looked and felt better than we had in years-and we had both made an incredible friend.

Wendy and I founded Weight Loss Buddy to help other people find the same support that was critical to our weight loss success. We know you'll love working with your Weight Loss Buddy, and we know you'll lose the weight!

Fast Weight Loss - Is it Possible?

2007-11-24T01:38:00.000-08:00

A typical weight loss program aims for fat loss in the region of 1-2 pounds per week (1/2 to 1 kg). The reason for this is to prevent subsequent weight gain due to the body suffering a rapid lowering in metabolism and to prevent loss of muscle.

However, there is a place for faster weight loss in certain circumstances. Fast weight loss is only really appropriate for those who are very overweight. Any rapid weight loss regime is not appropriate for those only looking to lose 2-25 pounds.

Do Any Fast Weight Loss Plans Work?

There are a number of quick weight loss programs that attempt to provide a nutritional balance whilst still providing low calories. One such program is Medifast - this is a successful program used by a number of doctors for many years. Weight loss is in the region of 2-5 pounds per week (see Medifast Review).

There are a number of other diets that fall into the category of a VLCD (Very Low Calorie Diet) - this is where daily calorie intake is 800 calories or less. These diets - such as the Cambridge Diet or OptiFast really do need to be medically supervised due to the possible side effects.

These diets typically consist of meal replacement products and can only be sustained in the short term.

What Are The Risks Of Quick Weight Loss?

Most diets that claim fast weight loss are very low in calories. Unless properly balanced and supervised, there can be nutritional deficiencies that can cause potential health problems.

Along with extremely restrictive calories often comes fatigue and irritability, and even other issues such as constipation due to a lack of fiber.

The other issue is a lowered metabolism that can begin a pattern of yoyo dieting. Depending on your goals, fast weight loss can also include loss of muscle mass (catabolism) as well as fat - this is not desirable.

Who Can Use a Fast Weight Loss Program?

Weight loss programs that offer rapid weight loss are generally only suitable for people who are obese (a BMI of 30 and above). A person who is only mildly overweight will only really cause themselves problems in the long run.

Some VLCD's need a doctors authorization, but other fast weight loss diets (such as Medifast) may be done without this.

What About Claims By Popular Diets?

Many popular diets, such as the South Beach Diet, Atkins, the Hampton's Diet offer a 2 week "induction" phase during which weight loss is substantial. However this is only really due to a severe restriction of carbohydrates where most that is lost is typically fluid or water weight.

Why Do I Lose Fat in the Wrong Places?

2007-11-24T01:37:00.000-08:00

Layer by Layer

Many people compare subcutaneous fat to the layers of an onion. Rather than disappearing from a particular place, it comes off layer by layer from the whole body.

Moreover, the way fat is shed is different from person to person. It tends to go from the most recent place it appeared. If your tummy started gaining first - this will be the very last place for the fat to disappear from.

This is why, for example, a man may complain of getting too thin in the face - and yet still have a small 'spare tire' around his waist. Or a woman may complain of a smaller bust, and yet the hips may have barely moved in inch.

Complications of Cellulite

This is further compounded by cellulite. With cellulite tissue, fatty acids are contained in a net of fibrous connective tissue. As fat loss occurs the net becomes compressed - making it difficult for the blood supply to readily remove the fat from these stubborn areas.

Targeting Certain Areas

There are variations between men and women, and with the use of exercise.

* Obese men tend to lose more visceral (internal) fat while obese women lose more subcutaneous fat (reference).
* Exercise seems to result in more subcutaneous fat loss. Diet alone results in more visceral fat loss (and less surface fat loss) (reference). This explains how you can lose weight - but not necessarily have any radical change in appearance.

Spot Reduction Is Not Workable

There is very little you can do to influence specific subcutaneous fat distribution. Exercise should always be a part of any fat loss program - but vigorously exercising a specific body part will not have any influence on local fat in that area.

This myth has been debunked again and again. Neither will high-repetition (e.g. 20-30 reps) weight training lead to greater fat loss. In fact the loss of intensity may ultimately result in less fat loss than lower-reps with heavier weights. Higher reps are good for muscular endurance.

Everybody is Different

It can be very frustrating but everybody is different. Stay committed to your training and nutrition - and don't be dissuaded by the commercials and images that show perfectly proportioned clones.

Understand how your body works, and set achievable goals accordingly

Body Shape - am I an Apple or Pear?

2007-11-22T06:39:00.000-08:00

Body Shape - am I an Apple or Pear?

Most women generally fall into a single body shape classification - the Apple shape, or the Pear shape. These body shapes have significant implications for both health and weight loss.

However recent research has shown that a woman's figure can be classified in a number of different ways.

Hourglass

Bust and hips are basically the same circumference - though the bust can be up to 1" larger than the hips. The waist is then 9" or more smaller than the bust.
Spoon

Where the hips are 2" or more larger than the bust. The waist is less than 9.25" smaller than the bust.
Rectangle

Where the bust and hips are basically the same circumference. The waist is less than 9" smaller than the bust.
Triangle

The bust is 3.6" larger than the hips and the waist is less than 9" smaller than the bust.

What about Apples or Pears?

Apple and pear classifications are useful in determining body fat distribution. It is generally thought that there are more health risks for the apple shape. This can be determined by measuring your waist to hip ratio. A ratio of 0.8 or above indicates that you are an apple shape. A ratio of under 0.8 means you are a pear shape.
Apples

The apple shaped woman carries most her body fat in the abdominal region. She will generally have narrow hips, larger breasts, and a relatively large waist. Apple-shaped women have more fat surrounding their internal organs (visceral fat).

This kind of fat presents many more risks than subcutaneous fat; it decreases insulin sensitivity, raises blood pressure, and decreases levels of 'good' (HDL) cholesterol. These are all key indicators of heart disease risk and diabetes risk.

The higher the waist to hip ratio, the higher the risk.
Pears

The pear-shaped woman carries most of her body fat around the hips, thighs, and buttocks. She will generally have a smaller upper body (smaller breasts) and a heavier lower body.

The risks for the overweight pear-shaped woman are quite different to the apple shape. A pear-shaped woman will typically be more susceptible to cellulite and varicose veins - and to eating disorders. However the pear-shaped woman does not carry the same kind of health problems that the apple shape does.

Due to popular culture's obsession with rail-thin women, there is considerable pressure on women to be a certain shape. However even when a pear-shaped woman loses weight - she is still a pear shape. This unrealistic pressure can lead many (often young women) down the path to disordered eating and body image problems.
Weight Loss for Apples and Pears

There are some who believe that a specific dietary regimen will help each body shape.:

Apples
Lower carbohydrate diet (avoiding processed and 'white' carbs).

Pears

Lower fat diet (avoiding full fat foods; cheeses, butter).

Am I an Endomorph, Ectomorph, or Mesomorph?

2007-11-22T06:36:00.000-08:00

If you are looking for information about Apples and Pears - read the article about Body Shape.

Every person has unique genetic traits. Every piece of advice you receive regarding weight loss must be applied against your knowledge of your own constitution, metabolism, and genetic makeup.

The study of somatyping classifies body types into 3 main groups - ectomorph, endomorph, and mesomorph (the suffix morph comes from Greek morphos, and means form, shape, or structure). Of course, it is rare to find a person whose body type falls completely into one of these groups. Most of us share a mix of these genetic traits.

The Mesomorph

The mesomorph is the person we all love to hate - and are secretly jealous of. They have the following characteristics:

- Naturally muscular
- Naturally lean
- Broad shoulders
- Lose fat easily
- Gain muscle and strength easily
- Efficient and fast-burning metabolism

These people are generally gifted bodybuilders and athletes. If you found your way to this web site, the chances are you are not predominantly mesomorph.

The Endomorph

This body type stores fat very easily, and finds it hard to lose the fat. An endomorph often has a sluggish metabolism, and must be particularly careful with their diet. Here are some common characteristics of the endomorph body type:

- Tend to be naturally overweight
- Gain fat easily
- Find it difficult to lose the fat
- Larger around the waist
- Possibly sensitive to carbohydrates (particularly processed and refined carbs)
- Slow metabolism
- Body shape is more rounded or pear shaped
- Often has reasonable strength levels

If you are predominantly endomorphic - you will probably find that diet alone (i.e. diet without exercise) will not be enough to bring down your weight levels. Because you have a slow metabolic rate, it must be boosted with aerobic exercise and weight training.

You will probably need to be careful with carbohydrate consumption (and we are not saying here that carbs are the "enemy"). The traditional American Heart Association recommendations may not be the best thing, as they are typically high in carbohydrates. A balanced lower carb diet such as the Zone diet or South Beach Diet may be best. See our editors Top 5 diet plans for weight loss.

Although it seems like the hardest thing to do - good aerobic exercise in the morning will be very helpful. Unfortunately it seems like a cruel genetic "roll of the dice", that means endomorphs must work so much harder to keep the fat off.

The Ectomorph

Ectomorphs are naturally lean and thin. They seem to eat all sorts of unhealthy foods, and yet stay slim. However endomorphs are also low in muscular strength, and find it difficult to gain muscle. Here are the common characteristics on an ectomorph:

- Fast metabolism
- Naturally thin or wiry
- Find it hard to gain weight
- Naturally lower in strength levels
- Often high energy levels, and tend to be overactive.

Ectomorphs can get fat! Fat Loss for the Ectomorph is a different undertaking to other body types. Read this post at Diet-Blog.

Can you change your body type?

This is a difficult question. Most body types are genetic traits - they are the way we were born, and genes don't change. However many other things do change with age - such as metabolism and hormonal activity. Many people often find that as they get older they can tend to get more "endomorphic" in nature. It gets harder to lose fat (particularly around the stomach or waist), and eating unhealthy foods seems to pack the weight on more easily than it did when younger.

As a general rule, metabolism slows down as we get older (the "middle age spread"). Unfortunately most of us slow down our activity levels too - which can in turn worsen our metabolism even more. This can be rectified by maintaining cardio and weight training right into old age.

How do I get a six pack abs?

2007-11-22T06:30:00.000-08:00

6 second Abs. 8 minute Abs. Abs of steel.

There are few things in the weight loss industry that are more annoying than the infomercials selling machines to give you a flat stomach or six-pack.

To look like those infomercial models takes a lot more than using the latest ab machine. But a long-term commitment to careful diet and nutrition, resistance/strength training, and other forms of fat-loss exercise - in other words it's hard work.

This article may be very disappointing to some. It is the truth. If you want nice abs you are aiming for an entire body transformation. Period.

How do I get my abs of steel?

Have you ever seen anyone with well-defined abs who also had fat thighs, "man boobs" or flabby hips? The chances are you haven't. That's because it's near impossible to achieve localized fat loss. The body tends to burn fat from all over the place, and generally you have no control over which body part will slim down first.

Lower Overall Body Fat

To see the abs you've got to burn the fat first. Generally you have to get your whole body to <= 10% body fat (men) or <=14% body fat (women) before you start seeing any definition. Coupled with the regular resistance training to build and define the abdominal muscles.

Train the Abdominals

To burn more fat you need to increase cardiovascular exercise. Abs can be trained like every other muscle (e.g. twice a week). Also note that our muscular structure is individual - that is why some can only get a '4-pack', while others show off an '8-pack'.

Should I do hundreds of crunches?

Any muscle definition in the body comes from the right nutrition, and the right mix of cardio and weight training. Repetive abdominal exercise will give you great endurance, but probably won't give you that washboard you're wanting.

If you want to be inspired - have a look at how natural bodybuilder Tom Venuto got his abs - in his Burn the fat, feed the muscle program (see our review) -- he gives the following basic guidelines:

1. Eat about 15-20% below your calorie maintenance level
2. Spread your calories into 5-6 small meals instead of 2-3 big ones.
3. Eat a source of complete, high quality protein with each meal.
4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains. Start with at least 50% of your calories from complex carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour or white sugar.
6. Keep total fats low and saturated fats low. Aim for only 15-20% of your total calories from fat. A little bit of "good fat" like flax oil is better than a no fat diet.
7. Drink plenty of water – a gallon is a good goal to shoot for if you are physically active.

Ab Exercises

There are 3 main abdominal regions that should be worked:

Upper Abs
Basic crunch, Swiss ball crunch, Decline crunch, Bench crunch, Cable crunch

Lower Abs
Reverse crunch, Hip up, Reverse Decline crunch, Hanging Leg Raises, Swiss ball leg lift

Obliques
Side crunch, Cross crunch, Swiss ball side crunch, Decline twist, Twisting Cable crunch.

Tip: When working the abs, suck your stomach in (imagine pulling your navel towards your back) and concentrate on feeling your stomach muscles being worked. It is very easy to use bad form and end up working the hip flexors.
Ab Programs

The most popular abs program available on-line is The Truth About Six Pack Abs- by Mike Geary.

This program ignores convential long cardio routines, favoring more intense bodyweight exercises that provide more of a metabolic response - leading to more fat loss.

At 117 pages - this book is highly recommended.

How Do I Lose Weight?

2007-11-22T06:24:00.000-08:00

How Do I Lose Weight?

Nutri-this, diet-that, Atkins, Zone, South Beach, it can all be very confusing - if not overwhelming. Here are some basic principles to start you off in your journey of transformation.

Weight loss or Fat loss?

When we talk about losing weight, we really mean losing fat. Weight loss can be muscle, water (fluid), or fat. Standing on the scales gives you no clue as to your body composition - so don't weigh yourself too much - it can really play mind games. Our weight is always fluctuating (often due to hydration levels). The mirror, clothes-fitting, old photos, etc -- can all provide feedback on our fat loss -- not just the scales.

How do you lose fat?

In a nutshell, it's a simple law of energy intake and expenditure. Eating more than you are using means you gain weight. Burning more than your eating means you lose weight... Unfortunately the real outworking of this is not so simple. Losing fat (for most people) is hard -- get used to the idea then you won't struggle so much with disappointment.

There are 5 principles to keep in mind - Diet (Nutrition), Cardio (Exercise), Dedication (Consistency), Goals, Weight training. It is possible to lose fat with correct diet alone (for some people) - but the best chance of success will be to apply all these principles. Even the perfect diet plan can fail if you cannot stick to it.

What's weight training got to do with fat loss?

Weight (or strength) training is not essential to lose fat - but it sure helps. A weight training workout boosts metabolism for the whole day and helps build lean muscle. Muscle is metabolically active - it needs fuel - and therefore helps you burn more calories all the time. If you are thinking about weight training - think on this:

Do I want my body to be strong and useful, or is my body only for people to look at?

Lifting weights makes your body strong and useful.

Can't I just eat less and skip meals?

It's naturally what we want to do - but it's not quite right. "I must lose weight so I'm gonna starve myself". This is where things get a bit confusing. Starve the body too much, and it gets the hint and slows down - you'll feel irritable, fatigued, and begin to lose muscle as well as fat. After clawing your way through hunger pangs and dreams of food, the chances are you will binge, or start eating back how you used to. Guess what happens? The weight piles on because your body is still in "slow" mode. Fat loss is all about calorie reduction, but a calorie intake that is too low will cause problems.
Why bother with exercise?

There are few people that have lost fat (and maintained it), without making exercise a part of their life. Cardiovascular fitness has many health benefits - primarily keeping your heart strong. Including some form of exercise as a natural part of your life will give you an even bigger chance of success. Just remember consistency! Cardio exercise could be something like; brisk walking, jogging, cycling, swimming, treadmill, elliptical trainer.
There's so much to learn - Help !?
There are hundreds of diet books and weight loss programs out there. Many of them have terrific claims, but remember:

* There is no one-size-fits-all weight loss program.
* There are no magic bullets or miracle instant cures.
* There is absolutely EVERY chance that you can transform yourself.
* It is completely possible for you to lose the fat and get healthier.
* Believe in yourself.

Do I have to buy something (book, subscription, etc)?

No. If you have enough nutritional knowledge and a whole lot of motivation you can sort out your own lifestyle change. However most of us don't have the time or know-how to go-it-alone -- so we pay someone else to design, explain, or customize a fat loss program.

Do Online Weight Loss Programs Work?
The Journal of the American Medical Association (JAMA) decided structured on-line weight loss programs worked better than "just browsing around". (Vol. 285 No. 9, March 7, 2001). "Participants who were given a structured behavioral treatment program with weekly contact and individualized feedback had better weight loss compared with those given links to educational Web sites."
What's with all the different diets?
There are hundreds of diets. Some diets work for some - others don't. There are other diets that are clearly faulty. Here's some simple guidelines. Avoid extremes (e.g. very-low-carb or very-low-fat). Learn about carbohydrates, proteins, and fats. Learn about whole foods and learn how to reduce your intake of processed foods. These factors seem to be common across the board.

We have a number of reviews of many popular weight loss programs. We do our best to try and have some objectivity, but the reality is - two different people can get two different results from the same program!

Where do I start?

It's possible to get started just by taking some of the higher-calorie items (soft drinks etc) out of your diet, and trying to get out for some exercise. However you will find that without some serious commitment and identified goals - you will soon lose interest. There's nothing like results to keep you motivated.

The chances are you will need some serious help, and this is where some of the commercial weight loss programs can help. Have a look at our picks for the best weight loss program, or the diet reviews, or Fitness Program reviews to help get you started. Most of these programs have journals, goal-setting tools, and discussion forums with others to help keep you motivated.
Can it work for me?
Here's the trick - we are all unique. Different physical characteristics, different genetics. This is why each of us will have to do slightly different things to get the fat loss going. Be prepared for a long-term commitment, a belief in change, and a new lifestyle.

You can do it. Say goodbye to being a victim. Small step by small step, you can achieve your goals. You may trip up, you may have setbacks - but remember - failure isn't fatal !