Best Weight Loss Plan for Children

(Article first published as Addressing Childhood Obesity on Technorati.)

The sobering fact is that 1 in 3 children in America are either overweight or obese, placing them at risk for early onset diabetes, heart disease and even acid reflux. A sensible plan which leads to sustainable weight loss can prevent a lifelong battle with obesity and reduced self esteem.

According to a report in the International Journal of Pediatric Obesity, childhood obesity increases the incidence of gastric reflux by up to 40%. Reflux disease can lead to decreased quality of life, chronic respiratory conditions and increased risk of cancer of the esophagus.

Excess weight in children is linked to many of the same causes as adults. Too many poor quality calories, insufficient exercise and over consumption of food and drinks containing high fructose corn syrup lead to metabolic overload, as the body scrambles to store excess calories as fat. Fortunately there are a number of important steps that parents can take to encourage natural weight loss in their children, and for the whole family.

Dump the Junk Food

The single most important step you can take to help your child lose weight and stay healthy is to limit calories from highly refined junk foods (chips, crackers, snacks), fast foods (fries, burgers and shakes) and sweetened soft drinks, including soda and fruit juices. These foods provide no nutrition and encourage fat storage at an early age.

Start by making small substitutions, such as a serving of vegetables for fries or stevia sweetened ice tea for sugary soft drinks. Slowly increase the substitutions until junk food is totally eliminated, or used just as a special incentive. These small steps will help prevent the onset of metabolic syndrome, insulin resistance and ultimately diabetes.

Stay Active for Life
Studies show that children who are active at an early age tend to stay active and exercise on a regular schedule throughout their adult life. This is important, as exercise provide the fuel which switches the body into fat burning mode. Physical activity conditions the muscles and cells to properly utilize sugar from the blood, avoiding metabolic disease.

Make it fun, and target 45 to 60 minutes of activity per day, although it doesn’t have to be all at the same time. Walk the dog, pick up a quick game of basketball in the driveway or play Frisbee in the park. Are all ideal ways to remain active. Parental involvement is the key to making exercise a permanent part of your child’s life.

Eat Breakfast, Dine Out Less

The science behind successful weight loss is based on eating the most important meal of the day – breakfast. This is especially important for kids, as breakfast will supercharge their metabolic engine and provide them with the energy they need to take them through their busy daily schedule. Avoid sugared cereals and chocolate milk in favor of high protein, high fiber choices. Healthy options include a slice of whole grain bread with peanut butter or a bowl of naturally sweet mixed fruit and berries.

Cook meals at home where you can control ingredients as well as portion sizes. Turn it into a fun experience and involve your child in meal preparation. Not only will they enjoy eating more, but they’ll develop a healthy dietary lifestyle which will serve them through adulthood.

The best way you can help your child lose weight and remain healthy is to get involved and be a role model, leading the way through a reduced calorie, physically active lifestyle. Childhood obesity is at epidemic levels today because our kids have been overwhelmed with a barrage of marketing schemes from the large food manufacturers pushing countless different types of junk food. Use these foods only as a special treat, as you show your child how important it is to eat properly and exercise regularly for the rest of their lives.

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Posted in: Child Obesity,Diabetes,Diet and Nutrition,Exercise Benefits,weight loss

Best Weight Loss Secrets Examined

(Article first published as Top Weight Loss Secrets Revealed on Technorati.)

As American waistlines continue to expand at an alarming rate, the US Department of Agriculture has developed a plan to assist in our weight loss effort, and profit from our obsession with sugar excess. The report proposes a surtax of up to 20% which would help alleviate the growing obesity problem, the main reason that two-thirds of the adult population is either overweight or obese.

The report concludes that the higher cost imposed on sugary beverages would cut 37 calories per day for adults and 43 for children, which would translate to a respective 3.8 and 4.5 pounds lost in a year. There is no doubt that the obesity problem is the single most significant issue threatening our health, as it leads to increased risk of heart disease, diabetes and stroke.

The answer is not a tax to discourage the purchase of sugary beverages, but rather a common sense understanding of the secrets behind the science which drive successful and permanent weight loss.

Secret 1: Substitute Tea and Water for Sweetened Drinks

Sugary drinks have no nutritional value, yet they contribute as much as a quarter of our daily calories. As the USDA report suggests, this is the best place to cut calories. The secret is not by taxation, but rather by conscious effort. All teas make a perfect and refreshing substitute for soft drinks and provide important antioxidants as well. Water is also a good alternative, but be sure to use a filtered source if you’re connected to a city water supply.

Secret 2: Eat Breakfast, Include Protein
Breakfast is the single most important meal you eat each day, as it revs the fat burning metabolism into gear. Substitute a healthy protein source from nuts, seeds or lean meats and benefit from increased energy to get your day started. Additionally, you won’t be tempted to grab that pastry which will put you on a blood sugar rollercoaster for the rest of the day.

Secret 3: Read Nutrition Labels

Most of the information you need to make an informed decision about which foods fit best into your dietary budget are right on the package. Be careful to look closely at the serving size listed, as manufacturers use ridiculously small serving sizes as a way to make their food appear to have less calories. Choose reduced calorie versions which have high nutritional value and fiber whenever possible.

Secret 4: Eat Out Less and Plan Ahead
Restaurant and fast food meals are a recipe for high calorie foods of low nutritional value. Emphasis is placed on serving foods which will appeal to your taste for sugar, salt and hydrogenated fat, while piling on more than twice the calories you need at one sitting. Control your calories by planning each meal, and prepare using reduced calorie choices served on smaller 9” plates. Enjoy the company of family and friends and you’ll naturally avoid those second servings.

Secret 5: Stay Physically Active
Current guidelines recommend a minimum of 30 minutes of brisk aerobic exercise on most days. This may not be practical for some people with a busy schedule, but the important secret is to stay active throughout the day. You’ll burn 30 to 50% more calories carrying out your daily activities at a brisk pace, as opposed to sitting in a chair. If you have a desk job, try to get up and move for a few minutes twice an hour to keep your fat burning muscles active.

The secret to natural weight loss is not realized by restrictive taxation of sweetened beverages, but rather through the development of healthy dietary and lifestyle modifications. Carefully review each food before eating and make wise reduced calorie substitutions whenever possible. Taking small sensible steps will slowly add up to an improvement in overall health and a positive outlook on life as you reach your ultimate weight goal.

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Posted in: Exercise Benefits,Heart Disease,weight loss

Top Weight Loss Diet Myths

(Article first published as Top Weight Loss Diet Myths Debunked on Technorati.)

Americans are very confused about healthy weight loss, according to a report released by the National Institute of Health’s Weight-Control Information Network. Dietary myths have been passed on for generations, and the problem is compounded by the marketing efforts of food manufacturers and the multitude of diet pills, quick weight loss fad diets and bariatric surgery.

Healthy weight loss is as much about establishing a proper psychological mindset as it is reducing calories and physical activity. It’s essential to incorporate both the mental and physical aspects to achieve a new lifestyle, allowing you to drop weight and keep it off permanently. By understanding that marketing hype and wives tales are not in your best interest, you’ll be able to move forward toward a sustainable weight loss goal.

Myth 1: Crazy Fad Diets Work for Permanent Weight Loss

Everybody has seen the ads screaming ‘Lose 30 pounds in 30 days!’ They appeal to our fast paced lifestyle, thinking we can just pop a few fat burning pills or eat only grapefruit for a week. This is the ultimate myth, yet it’s the top reason that permanent weight loss is not achieved. There is no pill, food group or scalpel which will provide you with an easy road to weight loss. Only a reduced calorie diet, balanced with plenty of vegetables, proteins and healthy fats and regular exercise have been proven to deliver permanent results.

Myth 2. Low Fat Dieting is the Healthy Way to Lose Weight

This myth continues to be the leading cause of heart disease, stroke and diabetes today. Based on faulty research by Ancel Keys back in the 1950’s, we have been led to believe that fat is our enemy. Research has disproven this fallacy repeatedly, yet the driving force to market pharmaceuticals (statins) keeps this myth alive and well.

Fats are required for most cellular functions, and transport many nutrients throughout the body. The important point is to avoid all synthetic ‘trans-fats’ which are artificially produced or created by overheating oils in cooking. Stick with fat in its natural state, opting for oils such as extra virgin olive oil, coconut and walnut, and reduce your risk of a heart attack.

Myth 3. Skipping Meals is a Good Way to Lose Weight

This myth sounds like common sense. Eating less food will lead to less calories consumed and lower weight. The problem with this logic is that it undermines the intricate engine which is our metabolism. Your body has become accustomed to a certain number of calories each day.

Eliminating one meal will cause snacking between meals to make up for the difference. You don’t even realize it’s happening, until the plan backfires. Always eat three reduced calorie, balanced meals each day, and be sure to include a solid protein source with breakfast to properly rev up your fat burning metabolism for the day.

Many people follow a poor dietary lifestyle which includes these and many other faulty myths concerning weight loss. In the weight loss battle, there’s no magic pill, potion, food or surgical procedure which will deliver the trim body you desire.

Only structured discipline and effort will provide permanent weight loss. Clear your mind of all the diet myths, and commit to a new lifestyle including all healthy food groups and regular exercise. Dump the processed carbs, sugary soft drinks and fried foods, and you’ll find your true weight loss reward.

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Posted in: Diet and Nutrition,weight loss

Lose Weight by Tracking Calories and Setting Goals

(Article first published as Lose Weight, Burn Fat with These Calorie Tracking Tips on Technorati.)

Weight loss is the main reason nearly two-thirds of American’s are on a diet, yet only 1 in 8 people have an accurate idea of how many calories they really need to accomplish their goal. According to a survey from the International Food Information Council Foundation, more than half of the people were unable to even guess the number of calories necessary to maintain their weight and 25% wouldn’t even attempt a guess.

The health implications of this finding are of critical importance to those overweight or obese individuals who are unsuccessfully trying to lose weight. Excess fat, especially in the mid section is directly linked with increased incidence of heart disease, stroke, diabetes, many cancers and even Alzheimer’s disease.

The fact that so many people don’t know their daily caloric intake, and more importantly, the calories required to lose weight and attain a desired goal, means they are destined to fail in any weight loss attempt. These tips will provide the essential basics to begin a healthy weight loss lifestyle and reduce the inherent risks of carrying those excess pounds.

Tip 1. Monitor Calories and Track with Nutritional Software

The basis of any weight loss program requires a firm understanding of the number of calories consumed. The first step is to determine the number of calories required to hit your weight loss goal, and then the calories necessary to maintain that weight. Online calculators can provide the correct counts for you, based on your particular metrics and physical activity.

Once you have an idea of your daily calories, you’ll need to keep a record of all food and drink consumed using Nutritional Tracking Software. It’s important to be accurate, especially until you get a good feel for the calorie content of different foods. Choose foods from all different food groups, and avoid processed carbs, sugary sweets and fried foods. You’ll find you no longer have room for those empty calories, as you fill up on virtually unlimited quantities of nutritional, low calorie raw leafy greens and vegetables.

Tip 2. Set a Realistic Weight Goal and Time Frame
One of the primary reasons that dieters fail to achieve their weight goal is because they haven’t set an attainable goal and time frame. It’s important to keep in mind that your excess weight didn’t appear overnight, and you’ll need to allow enough time to drop the pounds in a healthy way. Also, don’t set your end goal too low, as your body will switch into survival mode and resist dropping below a certain plateau weight. Plan to drop between .5 to 2 pounds per week, as losing faster than this will cause the fat to release stored toxins into your blood which can have negative health implications.

Tip 3. Pull It Together with Exercise

Most people attempting to lose weight know that they need to eat less and exercise more. The vast majority of people trying to lose weight don’t incorporate any type of regular exercise into their plan. While it’s possible to drop weight without physical activity, you are destined to fail because you significantly increase the chance of hitting a weight block plateau.

Dieters who incorporate exercise are 4 times more likely to avoid the body’s natural resistance to a reduced calorie diet, and achieve a healthy weight. Get serious about a regular fitness program, and plan 20 – 30 minutes at least 3 days a week. Use an exercise progress chart to keep track of your progress.

Weight loss requires a total commitment and lifestyle change to deliver the permanent results your body deserves. In order to achieve your goal, you must understand the mechanics of weight loss. Set your weight goal and time frame, and determine your daily calorie requirements to drop to a realistic weight. Get physical and avoid the weight loss plateau, the most common cause of failure. Dropping weight isn’t easy, but the reward is a happier and healthier you.

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Posted in: Calorie Restriction,Diet and Nutrition,Exercise Benefits,weight loss

Eat Fat, Lose Weight, Be Healthy

(Article first published as Eat Fat, Lose Weight With These Top Foods on Technorati.)

Over the past half century, we have become a fat-phobic nation. This has led to the low-fat diet mentality which is prescribed by the overwhelming majority of medical and dietary professionals. The problem is this diet is the direct cause of heart disease, diabetes and the metabolic syndrome.

By purging every possible gram of fat from our diet in favor of carbohydrates, we have eliminated one of the most important nutrients required for our health. For decades, saturated fat has been maligned as the most villainous fat of all, purportedly being deposited inside our arteries almost instantly after eating.

Nothing could be farther from the truth. According to The American Journal of Clinical Nutrition, saturated fat is not associated with an increased risk from coronary heart disease or stroke.

Fat is Required for Good Health
Many people still shun all types of fat, in favor of the ‘healthy’ low-fat substitutes. And those same people are still developing heart disease, diabetes and many forms of cancer which result from eliminating this important food nutrient. Certain fat containing foods are not only essential to good health, but contribute to a healthy weight loss lifestyle. It’s important to combine fat and protein food groups with each meal, and minimize highly refined low-fat carbohydrate offerings to achieve the best weight loss and fitness results.

1. Nuts and Seeds Fuel Weight Loss

Raw nuts (almonds, walnuts and pecans) and seeds (flax, pumpkin and sunflower) have been shown to aid in appetite suppression and weight loss goals. Although nuts are relatively high in calories, those calories are conserved and metabolized differently than the same amount of calories from low-fat carbs. This is due to the perfect distribution of healthy monounsaturated and saturated fats, as well as the low glycemic index of nuts and seeds which prevents blood sugar spikes. Researchers found that eating one ounce of nuts five days a week reduced the incidence of diabetes by 27%.

2. Meats: Turkey, Chicken, Beef and Pork in Moderation
We have evolved over the last 150,000 years to eat meat as part of a healthy diet, and we can use meat as part of a sensible weight loss diet, as well as an important source of Vitamin B-12. Much of the problem associated with most meat is the way it is raised, and equally important, the feeding practices and living conditions of the animals.

Our early ancestors did not eat corn fed beef, which were not permitted to roam freely, and neither should we. Try to find free-range, organic products whenever possible, avoid overcooking the meat, and limit total calories from meat to no more than 20% of your daily total.

3. Fish and Fish Oils Help Burn Fat
The American Heart Association recommends at least two servings of fish each week for heart health benefits. The Journal of Nutrition reports that fish, and specifically the DHA component found in fish oil helps weight loss by preventing fat cells from maturing. Many people have trouble eating fish, but the same benefit can be obtained from 1200 mg of fish oil supplemented daily.

The evidence now indicates that saturated fat is not the cause of heart disease, but the real devil is in trans fats. These artificial fats should be avoided as they increase the incidence of a heart attack by 25%.

Enjoy a balanced diet including different fat containing food groups, but be sure your fat intake is part of a reduced calorie diet full of raw leafy greens and vegetables. Eliminate low-fat and refined carbs and add healthy fats to your diet, as you watch your health improve and ultimately attain your weight loss goal.

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Posted in: Blood Sugar,Diabetes,Diet and Nutrition,Heart Disease,Omega-3 Fats,Paleo Diet,Saturated Fat,Supplements,weight loss

Cut Sugar and Lose Weight Fast

(Article first published as Eliminate Sugar, Cut These Foods, Lose Weight Fast on Technorati.)

Americans consume 156 pounds of sugar for every man, woman and child each year, and this number is continuing to grow at an alarming rate. The vast majority doesn’t come from the sugar jar, but is conveniently hidden in foods you may never suspect. Sugar, and its evil cousin high fructose corn syrup (HFCS), are lurking in virtually every processed food available on supermarket shelves today, including salad dressings, soups and breads.

According to the Journal of the American Society of Nephrology, diets high in fructose, the inexpensive sweetener used in soft drinks, candy, cookies and cakes, increases blood pressure and leads to increased risk for heart attack and stroke. Further, excessive sugar wreaks havoc on our blood sugar and insulin leading to metabolic diseases such as diabetes and certain forms of cancer.

While many people find it difficult to kick the sugar habit, mounting evidence indicates that long term health and weight loss goals can be significantly improved by eliminating sweets and replacing them with natural foods that we have evolved to eat. Cut as many foods as possible from the following list, and you’ll achieve rapid weight loss and reduced risk from disease.

1. Soft Drinks and Carbonated Beverages

The average can of soda contains 150 calories and 15 teaspoons of sugar. Many people drink 2 or 3 cans a day, and the worst part is the sweetener is HFCS which has been shown to alter how fat is stored, rather than burned by the body. Diet soda is not a good substitute, as it contains artificial sweeteners which can affect brain chemistry, mood and excitability. The best choice is black, green or white tea. All are packed with healthy antioxidants, and naturally increase the fat burning metabolism in your body.

2. White Flour and Wheat Based Foods

Flour based wheat breads and pasta are quickly transformed to glucose (sugar) in the mouth. Saliva breaks down these processed foods to extract the energy for immediate use, having the same effect as if you had eaten pure sugar. Since most flour has been highly refined, any nutrition is stripped away using a toxic bleach process. People find that when they eliminate wheat from their diet, they feel more energetic, have less brain fog and are finally able to lose weight effortlessly.

3. French Fries and Doughnuts
These foods are largely refined carbohydrates which have been fried. At 250 to 300 calories for an average serving they are a major contributor to the growing obesity problem in the US. They break down into simple sugars in minutes, and the worst part is the frying process produces glycated end products known to accelerate aging in the body.

4. Breakfast Cereals
Marketing efforts would make you believe that breakfast cereal is a healthy way to start your day. A single serving has 13 grams of sugar, and most have little nutritional value.

5. Cookies, Candy, Ice Cream and Desserts
Dessert items are loaded with 40 to 60 grams of sugar per serving, and many baked products contain deadly trans fats which are shown to increase the risk of developing heart disease by 25%. Be sure to fill up at each meal with plenty of leafy greens and vegetable to avoid the temptation of dessert.

Many of the foods we eat today have changed considerably from a generation ago. Most food was made at home from natural ingredients and eaten in much smaller quantities. More than 80% of the food eaten today is manufactured in a food laboratory, created to appeal to our insatiable desire for sugar and salt.

Sugar consumption has increased at a staggering rate, and our obesity epidemic has followed in its tracks. Eliminating the worst offending food groups will have a major impact on our risk from disease, with natural weight loss as a healthy lifestyle benefit.

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Posted in: Blood Sugar,Diabetes,Diet and Nutrition,Green Tea,weight loss

Steps to Permanent Weight Loss

(Article first published as Essential Weight Loss Steps on Technorati.)

A new report from the Trust for America’s Health makes it painfully clear that the obesity epidemic is worsening, threatening the lives of millions. The problem is the result of too much junk food and fast food consumed in excessive quantities and at the wrong time of day. Compounding the problem is the lack of regular physical activity to spur the fat burning cycle.

Our body has evolved over countless generations to run efficiently on the type of diet and eating patterns as our caveman ancestors. Specific hormones in the body known as ghrelin and leptin control our appetite, and how and where fat is stored and burned.

For most people, the perfect hormonal balance has been disrupted, resulting in the obesity problem we face today. To achieve permanent weight loss, it’s necessary to follow a plan which restores natural hormonal balance, and proper fat metabolism.

Step 1: Cut Portion Size at Each Meal

We’ve heard it all before, but the fact is most people eat nearly twice the number of calories they require each day. Americans are addicted to foods which have been scientifically modified in a lab to appeal directly to our sense of taste, forcing the consumption of more calories than we can accommodate at a given meal. Eat three well balanced meals a day, and limit the portion size. Unless you are an extremely active man, limit each meal to no more than 600 calories; women should target 400 to 500 calories, depending on daily activity level.

Step 2: Cut the Sugar and Refined Carbs

The American Heart Association has declared that our nation is on a sugar binge, and is the main reason that one-third of adults now fall into the obese category. Sugar, and it’s derivative cousin, refined carbs (breads, pasta, pastries and most snack foods), cause blood sugar levels to spike quickly and then drop.

This rapid surge cycle is not normal, and ultimately leads to metabolic disorders such as diabetes and high triglycerides (fats) in the blood. The body is unable to clear excessive amounts from the blood before the next meal, and stores the excess as fat. Eliminating sugar-laden foods and wheat products from your diet will have an immediate effect, allowing the body to release stored fat as metabolism returns to normal.

Step 3: Stop Eating After Dinner

The body is a very efficient, well coordinated machine, completing certain required functions at different times of the day. Sleep allows the body to perform many maintenance duties at the cellular level, and 7 to 9 hours each night are essential to reduce our risk of serious disease. Digestion is a very complex process which must be completed well before retiring, or the necessary sleep routine cycle will be disturbed. Be sure to allow at least 3 hours between your last meal and going to bed. Your body will be properly prepared for the repair tasks at hand, and you’ll get a more refreshed night’s rest.

Step 4: Never Miss Breakfast

Successful weight loss begins with a good breakfast. As the name implies, it’s important to properly break the evening’s fast, and this is done with a good source of protein. Avoid the donuts, breads and cereals, as these will convert to sugar quickly and you’ll want to snack before lunch.

Fats and especially protein are difficult for the body to metabolize, so they’re the perfect food to rev up your diet for the day. Skipping breakfast to save the calories always backfires, as you’ll eat much more later in the day to compensate.

Follow these steps and eat from a wide variety of healthy food groups to achieve weight loss success. Add in a regular, moderate exercise program to sustain the fat burning mechanism and you’ll be in sync with your genetically evolved hormones. It’s possible to regain our health and reverse the current obesity epidemic by resolving our addiction to junk foods and developing improved lifestyle habits.

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Posted in: Blood Sugar,Diabetes,Diet and Nutrition,weight loss