Before you try starving yourself or turning to diet drugs in order to lose weight, take some time to research and discover more natural and safer methods of reaching your weightloss goals. Here are five food and excercise tips that you can get started with today.

1. Try to have breakfast within one hour of waking. It's always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for yourself to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.

2. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.

If you do have a craving for fruit juice then go for fresh fruit juice instead of those that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

3. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

4. Tuck in your tummy whenever you walk. Get that proper gait. And the best way for that is to tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line like some unruly layer of flesh. Bring it under the belt.

Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.

5. This excercise routine is our favorite - punching your pillow. It may sound like one of those weird ideas but believe me it works. Not too many of us have punching bags at home and if you have really fluffy pillow giving it a good punching routine is just as good as anything else.

This is also a nice way of letting off steam, so go for it. After all, something is better than nothing. But I would suggest that you do not hit it too violently or else the stuffing might come out. Do not bother too much about the force with which you hit the pillow. It is number of hits that are important. Try to get at least fifty punches in one bout.

I would like to give you a little tip over here. If there is somebody that you particularly dislike like your boss or your neighbor, or may be your ex-boyfriend or girlfriend, try fixing a picture of the person's head on the top of your pillow and then try punching it. I promise you, it will give you a lot of satisfaction!

James B. Allen is the publisher of Power Living Press. He invites you to come learn more about living a healthier, wealthier, more beautiful and more powerful life TODAY by visiting:

http://www.PowerLivingPress.com

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When I hear the word fat I usually think of a roll of it hanging over a persons belt, or that guy Milty, from the movie Van Wilder, doing a belly flop off of the top diving platform with the words, ?save the swim team?, written across his backside. Sometimes, however, the picture of a big, juicy, double quarter pounder with cheese will slip its way into my mind. Although, if I were to eat more than the one per month that I allow myself now I would probably be sick for days, thanks to the health food lifestyle I?ve become accustomed to over the past few years. For the most part, the word fat has a negative connotation.

Like a lot of people, I like to avoid fat. We?ve been warned against it for years. There?s even an entire industry that promotes the idea that fat is horrible. Just take a walk down almost any isle in a grocery store and you?ll see a parade of items labeled ?low-fat?, ?no fat?, ?reduced fat?, or ?fat-free?. Doctors, dieticians, and nutritionists have been on our cases about it for what seems like an eternity.

There are numerous studies showing that although Americans today are consuming less fat, there are more of us than ever who are becoming obese. What this should tell you is that worrying only about fat is not the answer. There are many other pieces to the puzzle. For instance, eating more carbohydrates that you use for energy throughout the day will cause the remaining carbs to be stored and therefore turned into fat. A couple other reasons are lack of exercise in our society, and the fact that we?re consuming more calories than ever. I?ve heard it called the no-fats domino theory: Less fat equals less guilt equals more eating.

The amount of fat we eat is important. Only about 25-30% of our daily calories should come from fat. But, perhaps even more important is the type of fat we eat. This is what really determines your heart attack risk. Yes there is such a thing as good fat. There names are polyunsaturated and monounsaturated. You can find them in oils such as olive oil, flaxseed oil, canola oil, safflower oil, and peanut oil. Some of the healthy fat foods include natural peanut butter, almonds and other nuts, almond butter, oatmeal, and fish (salmon, orange roughy, tuna, and tilapia). That?s right these are all loaded with fat and they?re good for you. Some are even so good they?re called ?essential? fatty acids.

Brian Stewart, Independent Marketing Partner with BetaFuel, NiteTrim, and MarqiFitness, has been researching health and fitness issues since his early teens. For more information visit the websites http://www.BriansNiteTrim.com, http://www.MarqiFitness4Life.com, or http://www.BetaFuelFatBurner.com

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Building a Perfect Body for Body Perfect Fitness and Health Is just Four Factors Away!!! The R Factors!!!!

What are they?

Rev up

You must incorporate an on-going Aerobic (with oxygen) exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone. Aerobic (with oxygen) exercise will definitely improve your Body Perfect Fitness and Health as well as make your heart stronger so your whole body can work more efficiently.

Ultimately more oxygen will flow through your body and reduce the risk of depression and anxiety as well as increase your good cholesterol (HDL) and reduce the risk of heart related disease. Think about it!! Lower your risk of heart disease, diabetes, high blood pressure, stroke, heart attack, and just for a little body movement for 30 minutes 3 times per week. Where do I sign up?????

What is your target heart rate you ask?

Well first of all the type of exercise does not matter. You may walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic (with oxygen) state.

Getting your heart rate up to and maintaining a range of 65%-80% of your MHR (maximum heart rate) for 20-30 minutes. Keep in mind that your body will not start to burn excess fat and carbohydrates until you hit about the 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!

To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.

An Example:

I am 43

220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.

My goal is to keep it between 65%-80% of that 177 maximum for my age:

177 X 65%=115
177X 80%=142

So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the

R FACTORs for a Perfect Body
@
Body Perfect Fitness!!!!

Resistance

Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Perfect Body forYOU Body Perfect Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn more FAT!!!!!!

Retrain

How you eat and what you eat!!!! Yes it is very important in the R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, are good complex carbohydrates and that incorporate the right type of lean proteins, will provide a well rounded nutritionally sound eating plan that keeps your blood sugar in check throughout the day.

Don't Buy into the fact that you can eat all the FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs the right kinds of fat. The fats that are not saturated and low in trans-fats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding, because they are low in saturated fats and high in the good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one other important factor.

GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential. Every meal I incorporate the following great low glycemic veggies:

Broccoli
Asparagus
Spinach
Green Beans

So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water.

Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal.

Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.

Focus on Fiber!!

When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??

I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.

Remember that you need carbohydrates for energy and if you are working the R Factors in the right way you are going to need those important complex and essential carbohydrates for keeping your energy level up and helping refuel your body. Also remember a lot of foods that brag about being Low in fat or having no fat, have tons of BAD carbohyrdates. Look at white flour products like plain white breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients, help elevate your insulin levels and blood sugar and help you store FAT!!!

Re-energize

Your body needs time for Rest and Recovery!!! To complete the R factors you need to allow your body to rejuvenate itself from your Resistance training and also your Aerobic training as well. You can Over-train your body with diminishing returns and as you work out and break down your muscles, you need to provide them adequate time to rest, recover, and rebuild themselves to make a stronger and leaner YOU!! Always allow at least one day of rest between a particular body parts and make sure that if your body is telling you that you are tired, sore or hurting, DO NOT push yourself or force yourself into risking injury!! Listen to your body. Give yourself time to Re-energize and you will complete and support the: R Factors - A Great way to Get Fit @ Body Perfect Fitness!!!!

Robert Adams, Coach for Weight Loss, Personal and Professional Development, Fitness Enthusiast, and Executive Chef, will provide you one-on-one DAILY SUPPORT, as you pursue your life long dream of permanent weight loss and getting back to a healthy lifestyle. There is NO silver bullet, NO quick fix, NO magic pill, NO tricks, NO unrealistic claims, just a sound and proven method that will provide you a weight loss program that Works!

Your weight loss coach will help you each and every step of the way providing you support, motivation, and will teach you the secrets that all slim people know, so that you can lose weight in a healthy way and allow you to maintain your weight and get back to your Body Perfect Fitness and Health for life.

To learn more about Weight Loss and How to manage and control your R Factors visit us at: Body Perfect Fitness-The most comprehensive fitness and health resource online, dedicated to helping improve everyone's overall Body Perfect Fitness and Health!!

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Ah summer time, it's one of my favorite seasons and it has everything to do with free time, sun and surf. Activities like volleyball, tennis, soccer, swimming, surfing, sprinting after curious children, playing frisbee with the dog, walking a mile to get a frozen yogurt or to find that lost flipper on the beach take precedence. All the ingredients that make exercise happen because, it's summer and it?s fun.

I'd like to keep that spirit of summer alive through out the year. By finding a greater reason to stay cardio fit, besides the fact that it keeps you young, vibrant and healthy forever. Everyone does their strength training with me and they do fine, with good results. But I?m no longer satisfied with good results! The cardio component is still missing for some, inspite of my stressing its importance. So I?ve come up with a solution.

I propose that we get involved in training for a charitable events that involves either a 5K or 10K run (you can walk if that?s what you can do, unless you?ve joined a team sport, then your time is a factor). If everyone chooses an event that will be a motivational challenge you may end up making these events a lifestyle, extending your life, expanding your heart and opening your mind. Other very real benefits include reaching goals with real results, a strong sense of purpose to your training, a chance to meet, share and socialize with other like minded souls. A chance to feel the benefits of team spirit and a huge sense of accomplishment that comes along with your lowered body fat levels.

It's time to get into the spirit of giving..?it?s guaranteed life promoting. All proceeds of your efforts go to the charitable cause sponsoring the run. This site has a current list of all upcoming events to choose from http://www.newyorkled.com/indexRaces009.htm#races. I will be keeping logs of everyone's progress, which will be documented and discussed in upcoming newsletters. Your story could be the next spot light article in this newsletter. Just think! Your chance to inspire others too!

Eventually if enough people are involved and motivated, I'd like to reach out and sponsor my own event for a good cause. Perhaps I?ll sponsor an ab fab marathon (Nicks suggestion), or body fat loss competition (over a month long period)I am open to suggestions, feedback and ideas. Most importantly, together, lets get involved! Improving ourselves as we help others!

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE. http://www.vitalsignsfitness.com email deb@vitalsignsfitness.com call 212-677-3185 Get Free Fitness Tips, Strategies and Secrets from a recognized expert at my web site: http://www.Vitalsignsfitness.com

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Although no one is sure what causes it, there are possible risk factors for irritable bowel syndrome. Most of them are unavoidable. Women are more likely to develop IBS than men and symptoms seem to show up more often in people between the ages of 16 and 40 than at other times. But, anyone can get IBS and a lot of people do. It is a very common syndrome.

You may be able to avoid some of the possible risk factors for irritable bowel syndrome. Diet plans that include more fiber and less fat may prevent flare ups. Keeping a food and symptoms diary can help you identify food sensitivities. Milk and dairy products are a problem for many people, but not for all. It is important when using irritable bowel syndrome diet plans to include a multi-vitamin, a calcium supplement and any other nutrients that may be excluded by following a strict diet. Water is important to everyone, but those who suffer from IBS should be sure to get at least 64 ounces or eight 8 ounce glasses per day of plain water. Those who have IBS with diarrhea need the water to replace lost fluids and avoid dehydration. IBS with constipation may be relieved by increasing water intake.

Other possible risk factors of irritable bowel syndrome include stress and emotional issues. While stress and anxiety may not cause IBS, most people who suffer from IBS have stress management problems. Leading a fast paced lifestyle, eating fast food, eating on the run, etc...All can lead to stomach upset. Learning stress management techniques is often recommended for those who suffer from IBS. Those who follow diet plans for irritable bowel syndrome should remember to eat slowly, chew thoroughly and eat in a relaxed environment, not at the desk.

Eating large meals is another of the possible risk factors for irritable bowel syndrome. Diet plans should be tailored to several small meals per day, rather than two or three large meals per day. Eating every couple of hours, rather than letting six or seven hours pass between meals is healthy for many reasons and may help relieve or prevent symptoms of IBS.

Taking certain medications may be possible risk factors for irritable bowel syndrome. Antibiotics and drugs containing sorbitol, a sugar substitute, have been linked to IBS in scientific studies. Anti-depressants, which are sometimes used to treat IBS, have been linked to the syndrome, as well. There are many anti-depressants on the market and some are more likely to trigger symptoms than others. It is important to tell your doctor what medications you are taking, even if they seem unrelated to your symptoms.

When designing unique irritable bowel syndrome diet plans, you may want to remember that farm animals (cows, pigs and chickens) are typically fed antibiotics. Too much meat in the diet could cause problems. Fish is a better choice than beef or pork. Beans and other legumes are also excellent sources of protein and a serving of spinach supplies as much iron as a steak. While you may be unable to avoid all of the possible risk factors for irritable bowel syndrome, diet plans that follow these suggestions will certainly reduce your chances of developing IBS or reduce your symptoms if you already have it.

For more information about irritable bowel syndrome and other digestive problems, visit www.digestive-disorders-guide.com

Patsy Hamilton has more than twenty years experience as a healthcare professional and currently writes informational articles for the Digestive Disorders Guide. Read more at http://www.digestive-disorders-guide.com

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A person following a diet plan is said to be ?on a diet.? Although losing weight is the most common cause for dieting, the practice is followed also for improving one?s personal appearance, physical fitness and general health. By dieting, we mean the practice or habit of eating and drinking in a regulated manner. In general, it involves a non-traditional diet. Dieting has a long history dating back to the 17th and 18th centuries, gradually leading to the classification of foods into proteins, carbohydrates, starches and lipids.

Scientifically speaking, weight loss is all about energy in and energy out. If you expend more energy than what you take in, you lose weight. Diets regulate the energy balance by limiting or altering the distribution of foods. But dieting needs discipline and self-control. It is not as safe as people assume it to be, either. So consult a physician or dietician before following any diet plan, and conduct your own research as well.

A low-carbohydrate diet is currently the most popular of all diet plans. It is based on the belief that if we restrict carbohydrates and fat, which are our main sources of energy, we will succeed in losing weight. In the grapefruit juice diet, the more you eat the more weight you lose. This diet believes that the acid contained in the grapefruit juice will accelerate the calorie-burning process. In this diet, foods that are high in fat or carbs (such as snacks, desserts, bread, and sweet potatoes) are restricted. However, you may double or triple your helpings of meat, salad or vegetables. The low-sugar diet believes that sugar, not fat, causes weight gain.

Avoid yo-yo dieting, i.e., alternate periods of feast and fasting, and also avoid complete fasting as it is dangerous to your health. Certain religions restrict food choices and preparation; those do not belong to dieting. Vegetarianism is also not considered dieting. Mind you, never confuse disorders like anorexia nervosa and bulimia with dieting.

To remind you again, always consult a dietician or physician so that the selected diet plan may work more effectively.

Diet Plans provides detailed information on Diet Plans, Free Diet Plans, Weight Loss Diet Plans, Diabetic Diet Plans and more. Diet Plans is affiliated with Online Diet Programs.

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Causes of Obesity

Just like there is no weight loss pill or single magic potion diet plan to cure obesity there is no single cause of obesity.

We are living in an age of two income families, job loss, stress, and time constraints. It makes it difficult to prepare and eat healthy foods. The ad agencies, the big food companies, and the 35 Billion dollar diet plan and diet supplement industries are taking full advantage of the American people's need for instant gratification.

What weight loss research has uncovered is that there is no quick fix for permanent weight loss. A person who is considered obese must realize that no weight loss pill, no shake, no diet plan or reduced calorie bar, is going to make him or her slim overnight. Weight loss pills are unhealthy because they tend to induce jitters in people, and the Food and Drug Administration (FDA) oftentimes does not verify their safety. Just a few years ago, weight loss pills containing ephedra were removed from the market because they were believed to cause heart problems in people.

What we struggle with as a nation is the idea that everything has to happen now; no, make that yesterday. If we cannot have immediate results, we don't want to know about it. Unfortunately, weight loss research clearly shows that we cannot expect to lose fat weight quickly; nor can we do so in a healthy manner. The only path to permanent weight loss is through a commitment to a healthier lifestyle that incorporates regular exercise and a nutritious diet.

Depending on how much weight you have to lose, you may need the guidance of your doctor to begin a new workout program for weight loss. If you merely have five or 10 pounds to drop, you can begin to take some steps to lose that weight safely. First, take a good look at what you are putting in your mouth. Replace processed foods with natural foods, and make sure to drink at least 64 ounces of water each day, more if you exercise heavily.

Limit alcohol and caffeine, as both can dehydrate you quickly.

Permanent weight loss can only result from burning more calories on a daily basis than you consume. One pound of fat equals about 3500 calories. You need to burn off those excess calories or they are stored as fat, it's that simple.

Rapid weight loss from fad diets usually is made up of water loss. Muscle contains four times as much water as fat. So rapid weight loss reduces lean muscle, causing the metabolism to slow, making the diet program eventually level out and stop.

Educate Yourself about Weight Loss, nutrition and the causes of obesity.

The point of my book, Living to Be Younger, is to educate people on weight loss research. I wanted people to know the facts so that they could make informed decisions regarding their own health.

Only you can make the decision to live a healthy life by eating well, exercising regularly, managing stress, and getting enough sleep. If you want to look and feel fabulous, you can. Just remember that you must put in the necessary work to reach your health goals. I believe you can do it, and more than that, I believe you deserve to live your best life. Why not go for it?

Martin Harshberger is a sucessful business consultant, and fitness advocate. He has done extensive research and testing of nutrition, diet and exercise programs. His interest was initiated by a personal health issue, and he was sucessful in losing over 50 pounds, lowering his stress and blood pressure, as well as increasing muscle mass all at age 57. This was after he failed at the so called expert programs.

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