This document provides 100 tips for weight loss, organized into 5 chapters. It discusses making changes to drinking habits as the first step, such as drinking more water and limiting sugary drinks, juice, coffee and alcohol. Subsequent chapters cover eating well, changing cooking methods, exercise tips, and advice for getting started on a weight loss plan. The overall message is that small lifestyle changes can help lose the first 10 pounds through proper hydration, nutrition and movement.
Don't forget that getting your body in shape is your job and no one's.
Don't make the mistake of flipping through pictures of magazines that feature professional models.
Sure, images could be a form of motivation, but remember that you're actually competing against a version of yourself that you didn't like.
BONUS: https://bit.ly/3h7fO2v
In today's world reducing the weight is a big task but by following some tips it is very easy and safe to reduce the weight on our own here are the best tips given by our famous authors regarding weight loss follow this and enjoy a wonderful weight loss and ready to buy a fit dress for you
There was also a time when the thought of losing weight didn't even occur in our society, people ate what mom cooked for dinner and they went to work. The difference in that society and today's society is that work was not behind a computer screen, but on their feet in the fields or on a warehouse floor. People worked physically because that was the only way to work, in fact, that's why it was called work! It was often during this time that people could eat anything they wanted because they were burning much more calories than they consumed.
But, like all good things
This document provides 100 tips for weight loss, organized into 5 chapters. It discusses making changes to drinking habits as the first step, such as drinking more water and limiting sugary drinks. Other tips include eating whole foods, cooking methods to reduce calories, different exercise strategies, and developing a consistent routine. The overall message is that small changes in daily habits can help lose the first 10 pounds through improved nutrition and increased physical activity.
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on making changes to drinking habits, eating habits, cooking methods, exercise, and getting started. Key recommendations include drinking water, limiting sugary drinks and alcohol, increasing fiber intake through fruits and vegetables, watching portion sizes, counting calories, and exercising regularly for weight loss.
This document provides 100 tips for weight loss, organized into 5 chapters. It emphasizes making changes to drinking habits as the first step, such as drinking more water and limiting sugary drinks, juice, and alcohol. Coffee and tea are okay in moderation if black without sugar and cream. Subsequent chapters will cover eating habits, cooking methods, exercise, and getting started on a weight loss plan with consistency. The overall message is that small changes in drinking and lifestyle can help lose the first 10 pounds through hydration and reducing excess calories.
Don't forget that getting your body in shape is your job and no one's.
Don't make the mistake of flipping through pictures of magazines that feature professional models.
Sure, images could be a form of motivation, but remember that you're actually competing against a version of yourself that you didn't like.
BONUS: https://bit.ly/3h7fO2v
In today's world reducing the weight is a big task but by following some tips it is very easy and safe to reduce the weight on our own here are the best tips given by our famous authors regarding weight loss follow this and enjoy a wonderful weight loss and ready to buy a fit dress for you
There was also a time when the thought of losing weight didn't even occur in our society, people ate what mom cooked for dinner and they went to work. The difference in that society and today's society is that work was not behind a computer screen, but on their feet in the fields or on a warehouse floor. People worked physically because that was the only way to work, in fact, that's why it was called work! It was often during this time that people could eat anything they wanted because they were burning much more calories than they consumed.
But, like all good things
This document provides 100 tips for weight loss, organized into 5 chapters. It discusses making changes to drinking habits as the first step, such as drinking more water and limiting sugary drinks. Other tips include eating whole foods, cooking methods to reduce calories, different exercise strategies, and developing a consistent routine. The overall message is that small changes in daily habits can help lose the first 10 pounds through improved nutrition and increased physical activity.
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on making changes to drinking habits, eating habits, cooking methods, exercise, and getting started. Key recommendations include drinking water, limiting sugary drinks and alcohol, increasing fiber intake through fruits and vegetables, watching portion sizes, counting calories, and exercising regularly for weight loss.
This document provides 100 tips for weight loss, organized into 5 chapters. It emphasizes making changes to drinking habits as the first step, such as drinking more water and limiting sugary drinks, juice, and alcohol. Coffee and tea are okay in moderation if black without sugar and cream. Subsequent chapters will cover eating habits, cooking methods, exercise, and getting started on a weight loss plan with consistency. The overall message is that small changes in drinking and lifestyle can help lose the first 10 pounds through hydration and reducing excess calories.
This document provides 100 tips for weight loss, organized into chapters on drinks, eating, cooking, and exercise. The tips in Chapter 1 focus on drinking water and limiting sugary drinks, juice, coffee and alcohol. It recommends drinking 8 glasses of water per day and having water before and during meals to help feel full. Soda, juice, and creamy coffee drinks should be limited due to their sugar and calorie content.
Not being able to lose weight is common and extremely frustrating. ... Although people across the US and most of Europe consider a slim body to be attractive, people in various parts of the world. Can’t Lose Weight No Matter What? Read This Now
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
First and foremost, people don't realize that what they drink is the first step in losing that first
10 pounds. In fact, most people don't know that when they feel hungry, they may actually be
dehydrated and they are really thirsty, not hungry. Water is remarkable as well. Over 66% of
your body weight is nothing but water. This is also why water plays an important role in weight
control.
The document provides 37 tips for losing weight through changes in drinking habits and eating habits. Some key tips include drinking plenty of water, limiting sugary drinks like soda, eating more fruits and vegetables, limiting fried foods, and balancing meals among carbohydrates, proteins and fats. The tips are intended to help lose the first 10 pounds through small lifestyle changes rather than restrictive dieting.
This document provides 100 tips for weight loss organized into chapters on drinks, eating, cooking, and exercise. The drinking chapter emphasizes drinking water and limiting sugary drinks. The eating chapter focuses on eating more fruits and vegetables, whole grains, and fiber while limiting fried foods and sweets. The cooking chapter suggests changing cooking methods to lose weight. The exercise chapter stresses that exercise is important for weight loss and maintaining a routine. Overall, the tips promote making gradual lifestyle changes focused on hydration and nutrition to safely lose the first 10 pounds.
Discover 100 ways to lose 10 pounds, feel better & become healthier without taking any "magical pills." buying an expensive gym membership, or going on a dangerous fad diet! Inside this eBook, you will discover the topics about what you should always do before you sit down to eat if you really want to lose weight fast! What foods are good to eat and what foods you should stay away from at all costs! What food is truly your friend when it comes to shedding pounds like crazy and so much more!
This document provides 100 tips for weight loss organized into 5 chapters. The tips focus on making changes to drinking habits, eating habits, cooking methods, exercise, and developing consistency. The first chapter emphasizes drinking water and limiting sugary drinks and alcohol to facilitate weight loss. Tips include drinking 8 glasses of water per day, having water before and during meals, and substituting water for soda and juice.
everyday that you can reach that goal you set. You also change your lifestyle to a better one ! So when you hit that goal, THAT is the most fuc*** amazing feeling. It’s not just the physic results that gives you confidence, but to realize that you push every barrier in front of you to reach your goal.
100 weight loss tips | weight lose belly fat exercise at home Amelia Kr
This document provides 100 tips for weight loss organized into 5 chapters that cover topics like what to drink, eating well, cooking techniques, exercise, and getting started. The tips focus on drinking water, limiting sugary drinks, eating more fruits and vegetables, choosing healthy cooking methods, incorporating regular exercise, and developing consistent habits. Overall, the document emphasizes making gradual lifestyle changes to lose the first 10 pounds through small adjustments that add up over time.
This document provides 100 tips for weight loss organized into chapters on drinks, eating, cooking, and exercise. The drinking chapter emphasizes drinking water and limiting sugary drinks, juice, alcohol and caffeine. The eating chapter focuses on eating more fruits and vegetables, whole grains, lean proteins and healthy fats while limiting fried foods and sweets. The cooking chapter suggests making healthy swaps. The exercise chapter stresses finding enjoyable activities and maintaining a consistent routine.
This document provides 100 tips for weight loss, beginning with advice on drinks. It recommends drinking water, starting the day with a glass, drinking water before and during meals, and limiting sugary drinks like soda and juice. It also suggests being cautious of coffee and tea if added sugar and cream are consumed, and moderating alcohol. Green tea is endorsed as it aids digestion. Overall the tips focus on hydration and avoiding excess calories from liquid sources to help lose the first 10 pounds.
Discover multiple ways to lose weight and burn that stubborn fat belly. Also look at our programs that have helped millions of people to Lose Weight. Find delicious diets that will definitely be useful. We have helped a lot of people even older people. Check it out, you would never ask for more with the information, diets and programs we provided. ENJOY!!
100 weight loss tips everyone should followJishnu Grandhi
This document provides 100 tips for weight loss, beginning with advice on drinks. It recommends drinking water, as much as 8 glasses per day, and avoiding sugary drinks like soda and juice. Coffee and tea are okay in moderation if black, as added sugar and cream are fattening. Alcohol should be limited as it can lead to overeating, though dry wine is better than sweet. The tips encourage starting the day with water and drinking it before and during meals to help feel full.
There was also a time when the thought of losing weight didn't even occur in our society,
people ate what mom cooked for dinner and they went to work. The difference in that society
and today's society is that work was not behind a computer screen, but on their feet in the
fields or on a warehouse floor. People worked physically because that was the only way to
work, in fact, that's why it was called work! It was often during this time that people could eat
anything they wanted because they were burning much more calories than what they
consumed
This document provides 100 tips for weight loss, organized into chapters on drinks, eating well, cooking, exercise, and getting started. The tips focus on drinking water, limiting sugary drinks and alcohol, eating plenty of fruits and vegetables, limiting fried foods, and engaging in regular exercise. Consistency is emphasized as key to weight loss through lifestyle changes like healthy eating and staying active.
This document provides 100 tips for weight loss, organized into chapters on drinks, eating, cooking, and exercise. The tips in Chapter 1 focus on drinking water and limiting sugary drinks, juice, coffee and alcohol. It recommends drinking 8 glasses of water per day and having water before and during meals to help feel full. Soda, juice, and creamy coffee drinks should be limited due to their sugar and calorie content.
Not being able to lose weight is common and extremely frustrating. ... Although people across the US and most of Europe consider a slim body to be attractive, people in various parts of the world. Can’t Lose Weight No Matter What? Read This Now
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?
First and foremost, people don't realize that what they drink is the first step in losing that first
10 pounds. In fact, most people don't know that when they feel hungry, they may actually be
dehydrated and they are really thirsty, not hungry. Water is remarkable as well. Over 66% of
your body weight is nothing but water. This is also why water plays an important role in weight
control.
The document provides 37 tips for losing weight through changes in drinking habits and eating habits. Some key tips include drinking plenty of water, limiting sugary drinks like soda, eating more fruits and vegetables, limiting fried foods, and balancing meals among carbohydrates, proteins and fats. The tips are intended to help lose the first 10 pounds through small lifestyle changes rather than restrictive dieting.
This document provides 100 tips for weight loss organized into chapters on drinks, eating, cooking, and exercise. The drinking chapter emphasizes drinking water and limiting sugary drinks. The eating chapter focuses on eating more fruits and vegetables, whole grains, and fiber while limiting fried foods and sweets. The cooking chapter suggests changing cooking methods to lose weight. The exercise chapter stresses that exercise is important for weight loss and maintaining a routine. Overall, the tips promote making gradual lifestyle changes focused on hydration and nutrition to safely lose the first 10 pounds.
Discover 100 ways to lose 10 pounds, feel better & become healthier without taking any "magical pills." buying an expensive gym membership, or going on a dangerous fad diet! Inside this eBook, you will discover the topics about what you should always do before you sit down to eat if you really want to lose weight fast! What foods are good to eat and what foods you should stay away from at all costs! What food is truly your friend when it comes to shedding pounds like crazy and so much more!
This document provides 100 tips for weight loss organized into 5 chapters. The tips focus on making changes to drinking habits, eating habits, cooking methods, exercise, and developing consistency. The first chapter emphasizes drinking water and limiting sugary drinks and alcohol to facilitate weight loss. Tips include drinking 8 glasses of water per day, having water before and during meals, and substituting water for soda and juice.
everyday that you can reach that goal you set. You also change your lifestyle to a better one ! So when you hit that goal, THAT is the most fuc*** amazing feeling. It’s not just the physic results that gives you confidence, but to realize that you push every barrier in front of you to reach your goal.
100 weight loss tips | weight lose belly fat exercise at home Amelia Kr
This document provides 100 tips for weight loss organized into 5 chapters that cover topics like what to drink, eating well, cooking techniques, exercise, and getting started. The tips focus on drinking water, limiting sugary drinks, eating more fruits and vegetables, choosing healthy cooking methods, incorporating regular exercise, and developing consistent habits. Overall, the document emphasizes making gradual lifestyle changes to lose the first 10 pounds through small adjustments that add up over time.
This document provides 100 tips for weight loss organized into chapters on drinks, eating, cooking, and exercise. The drinking chapter emphasizes drinking water and limiting sugary drinks, juice, alcohol and caffeine. The eating chapter focuses on eating more fruits and vegetables, whole grains, lean proteins and healthy fats while limiting fried foods and sweets. The cooking chapter suggests making healthy swaps. The exercise chapter stresses finding enjoyable activities and maintaining a consistent routine.
This document provides 100 tips for weight loss, beginning with advice on drinks. It recommends drinking water, starting the day with a glass, drinking water before and during meals, and limiting sugary drinks like soda and juice. It also suggests being cautious of coffee and tea if added sugar and cream are consumed, and moderating alcohol. Green tea is endorsed as it aids digestion. Overall the tips focus on hydration and avoiding excess calories from liquid sources to help lose the first 10 pounds.
Discover multiple ways to lose weight and burn that stubborn fat belly. Also look at our programs that have helped millions of people to Lose Weight. Find delicious diets that will definitely be useful. We have helped a lot of people even older people. Check it out, you would never ask for more with the information, diets and programs we provided. ENJOY!!
100 weight loss tips everyone should followJishnu Grandhi
This document provides 100 tips for weight loss, beginning with advice on drinks. It recommends drinking water, as much as 8 glasses per day, and avoiding sugary drinks like soda and juice. Coffee and tea are okay in moderation if black, as added sugar and cream are fattening. Alcohol should be limited as it can lead to overeating, though dry wine is better than sweet. The tips encourage starting the day with water and drinking it before and during meals to help feel full.
There was also a time when the thought of losing weight didn't even occur in our society,
people ate what mom cooked for dinner and they went to work. The difference in that society
and today's society is that work was not behind a computer screen, but on their feet in the
fields or on a warehouse floor. People worked physically because that was the only way to
work, in fact, that's why it was called work! It was often during this time that people could eat
anything they wanted because they were burning much more calories than what they
consumed
This document provides 100 tips for weight loss, organized into chapters on drinks, eating well, cooking, exercise, and getting started. The tips focus on drinking water, limiting sugary drinks and alcohol, eating plenty of fruits and vegetables, limiting fried foods, and engaging in regular exercise. Consistency is emphasized as key to weight loss through lifestyle changes like healthy eating and staying active.
Weight loss Guaranted Results in 4 Weeks {Moneyback guarantee}Varshitjain6
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on drinking water, healthy eating habits like increasing fruits and vegetables and reducing sugar and fried foods, cooking methods, exercise, and getting started with weight loss. Key recommendations include drinking 8 glasses of water per day, eating 5 small meals daily with plenty of fruits and veggies, limiting snacks, counting calories, staying active with exercise, and being consistent in developing new habits. The document provides a comprehensive overview of lifestyle changes to support initial weight loss and healthy living.
100 weight loss Tips can change your lifeAnilSarkar5
This document provides 100 tips for weight loss organized across 5 chapters that focus on drinks, eating habits, cooking methods, exercise, and getting started. The tips emphasize drinking water, limiting sugary drinks and alcohol, eating more fruits and vegetables, reducing fried and processed foods, controlling portions and snacking, and incorporating regular exercise into a daily routine for healthy and sustainable weight loss.
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on drinking water, eating healthy foods like fruits and vegetables, limiting unhealthy drinks and foods high in sugar and fat, portion control, regular meal times, and increasing physical activity. Following these lifestyle changes can help readers lose their first 10 pounds by making small improvements in what they drink and eat and incorporating more movement into their daily routine.
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on drinking water, eating healthy foods like fruits and vegetables, limiting sugary drinks and processed foods, portion control, regular meal times, and increasing physical activity. Key recommendations include drinking 8 glasses of water per day, eating plenty of high-water content fruits and vegetables, limiting soda and juice intake, getting fiber from whole foods, and exercising regularly for weight loss.
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on making changes to drinking habits, eating habits, cooking methods, exercise, and getting started. Key recommendations include drinking water, limiting sugary drinks, increasing fiber intake from fruits and vegetables, eating smaller more frequent meals, counting calories, and exercising regularly for weight loss.
Discover 100 ways to lose 10 pounds ,feel better become healthier without taking any magical pills .buying an expensive gym membership or going on a dangerous fad diet
This document provides 100 tips for weight loss organized across 5 chapters. The tips focus on drinking water, eating healthy foods like fruits and vegetables, limiting sugary drinks and processed foods, portion control, regular meal times, and increasing physical activity. Following these lifestyle changes can help readers lose their first 10 pounds by making small improvements in what they drink and eat and incorporating more movement into their daily routine.
Why Being Healthy is So Important
When asked what the most important concern of many people is today, a majority would answer health with conviction. Since stressors are found left and right, more and more are getting sick because they do not know how to deal with it properly. This results in absences at the office and even hospitalization.
This notion has resulted to the proliferation of numerous eateries trying to serve healthy dishes like organic and vegetarian items, fitness gyms with programs customized for their discriminating clients and supplementary products like vitamin-filled tablets and mineral-packed capsules in the drugstore
Nano-gold for Cancer Therapy chemistry investigatory projectSIVAVINAYAKPK
chemistry investigatory project
The development of nanogold-based cancer therapy could revolutionize oncology by providing a more targeted, less invasive treatment option. This project contributes to the growing body of research aimed at harnessing nanotechnology for medical applications, paving the way for future clinical trials and potential commercial applications.
Cancer remains one of the leading causes of death worldwide, prompting the need for innovative treatment methods. Nanotechnology offers promising new approaches, including the use of gold nanoparticles (nanogold) for targeted cancer therapy. Nanogold particles possess unique physical and chemical properties that make them suitable for drug delivery, imaging, and photothermal therapy.
The biomechanics of running involves the study of the mechanical principles underlying running movements. It includes the analysis of the running gait cycle, which consists of the stance phase (foot contact to push-off) and the swing phase (foot lift-off to next contact). Key aspects include kinematics (joint angles and movements, stride length and frequency) and kinetics (forces involved in running, including ground reaction and muscle forces). Understanding these factors helps in improving running performance, optimizing technique, and preventing injuries.
5-hydroxytryptamine or 5-HT or Serotonin is a neurotransmitter that serves a range of roles in the human body. It is sometimes referred to as the happy chemical since it promotes overall well-being and happiness.
It is mostly found in the brain, intestines, and blood platelets.
5-HT is utilised to transport messages between nerve cells, is known to be involved in smooth muscle contraction, and adds to overall well-being and pleasure, among other benefits. 5-HT regulates the body's sleep-wake cycles and internal clock by acting as a precursor to melatonin.
It is hypothesised to regulate hunger, emotions, motor, cognitive, and autonomic processes.
“Psychiatry and the Humanities”: An Innovative Course at the University of Mo...Université de Montréal
“Psychiatry and the Humanities”: An Innovative Course at the University of Montreal Expanding the medical model to embrace the humanities. Link: https://www.psychiatrictimes.com/view/-psychiatry-and-the-humanities-an-innovative-course-at-the-university-of-montreal
Dr. Tan's Balance Method.pdf (From Academy of Oriental Medicine at Austin)GeorgeKieling1
Home
Organization
Academy of Oriental Medicine at Austin
Academy of Oriental Medicine at Austin
Academy of Oriental Medicine at Austin
About AOMA: The Academy of Oriental Medicine at Austin offers a masters-level graduate program in acupuncture and Oriental medicine, preparing its students for careers as skilled, professional practitioners. AOMA is known for its internationally recognized faculty, award-winning student clinical internship program, and herbal medicine program. Since its founding in 1993, AOMA has grown rapidly in size and reputation, drawing students from around the nation and faculty from around the world. AOMA also conducts more than 20,000 patient visits annually in its student and professional clinics. AOMA collaborates with Western healthcare institutions including the Seton Family of Hospitals, and gives back to the community through partnerships with nonprofit organizations and by providing free and reduced price treatments to people who cannot afford them. The Academy of Oriental Medicine at Austin is located at 2700 West Anderson Lane. AOMA also serves patients and retail customers at its south Austin location, 4701 West Gate Blvd. For more information see www.aoma.edu or call 512-492-303434.
Travel Clinic Cardiff: Health Advice for International TravelersNX Healthcare
Travel Clinic Cardiff offers comprehensive travel health services, including vaccinations, travel advice, and preventive care for international travelers. Our expert team ensures you are well-prepared and protected for your journey, providing personalized consultations tailored to your destination. Conveniently located in Cardiff, we help you travel with confidence and peace of mind. Visit us: www.nxhealthcare.co.uk
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14...Donc Test
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14th Edition (Hinkle, 2017) Verified Chapter's 1 - 73 Complete.pdf
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14th Edition (Hinkle, 2017) Verified Chapter's 1 - 73 Complete.pdf
TEST BANK For Brunner and Suddarth's Textbook of Medical-Surgical Nursing, 14th Edition (Hinkle, 2017) Verified Chapter's 1 - 73 Complete.pdf
Osvaldo Bernardo Muchanga-GASTROINTESTINAL INFECTIONS AND GASTRITIS-2024.pdfOsvaldo Bernardo Muchanga
GASTROINTESTINAL INFECTIONS AND GASTRITIS
Osvaldo Bernardo Muchanga
Gastrointestinal Infections
GASTROINTESTINAL INFECTIONS result from the ingestion of pathogens that cause infections at the level of this tract, generally being transmitted by food, water and hands contaminated by microorganisms such as E. coli, Salmonella, Shigella, Vibrio cholerae, Campylobacter, Staphylococcus, Rotavirus among others that are generally contained in feces, thus configuring a FECAL-ORAL type of transmission.
Among the factors that lead to the occurrence of gastrointestinal infections are the hygienic and sanitary deficiencies that characterize our markets and other places where raw or cooked food is sold, poor environmental sanitation in communities, deficiencies in water treatment (or in the process of its plumbing), risky hygienic-sanitary habits (not washing hands after major and/or minor needs), among others.
These are generally consequences (signs and symptoms) resulting from gastrointestinal infections: diarrhea, vomiting, fever and malaise, among others.
The treatment consists of replacing lost liquids and electrolytes (drinking drinking water and other recommended liquids, including consumption of juicy fruits such as papayas, apples, pears, among others that contain water in their composition).
To prevent this, it is necessary to promote health education, improve the hygienic-sanitary conditions of markets and communities in general as a way of promoting, preserving and prolonging PUBLIC HEALTH.
Gastritis and Gastric Health
Gastric Health is one of the most relevant concerns in human health, with gastrointestinal infections being among the main illnesses that affect humans.
Among gastric problems, we have GASTRITIS AND GASTRIC ULCERS as the main public health problems. Gastritis and gastric ulcers normally result from inflammation and corrosion of the walls of the stomach (gastric mucosa) and are generally associated (caused) by the bacterium Helicobacter pylor, which, according to the literature, this bacterium settles on these walls (of the stomach) and starts to release urease that ends up altering the normal pH of the stomach (acid), which leads to inflammation and corrosion of the mucous membranes and consequent gastritis or ulcers, respectively.
In addition to bacterial infections, gastritis and gastric ulcers are associated with several factors, with emphasis on prolonged fasting, chemical substances including drugs, alcohol, foods with strong seasonings including chilli, which ends up causing inflammation of the stomach walls and/or corrosion. of the same, resulting in the appearance of wounds and consequent gastritis or ulcers, respectively.
Among patients with gastritis and/or ulcers, one of the dilemmas is associated with the foods to consume in order to minimize the sensation of pain and discomfort.
Nutritional deficiency Disorder are problems in india.
It is very important to learn about Indian child's nutritional parameters as well the Disease related to alteration in their Nutrition.
Breast cancer: Post menopausal endocrine therapyDr. Sumit KUMAR
Breast cancer in postmenopausal women with hormone receptor-positive (HR+) status is a common and complex condition that necessitates a multifaceted approach to management. HR+ breast cancer means that the cancer cells grow in response to hormones such as estrogen and progesterone. This subtype is prevalent among postmenopausal women and typically exhibits a more indolent course compared to other forms of breast cancer, which allows for a variety of treatment options.
Diagnosis and Staging
The diagnosis of HR+ breast cancer begins with clinical evaluation, imaging, and biopsy. Imaging modalities such as mammography, ultrasound, and MRI help in assessing the extent of the disease. Histopathological examination and immunohistochemical staining of the biopsy sample confirm the diagnosis and hormone receptor status by identifying the presence of estrogen receptors (ER) and progesterone receptors (PR) on the tumor cells.
Staging involves determining the size of the tumor (T), the involvement of regional lymph nodes (N), and the presence of distant metastasis (M). The American Joint Committee on Cancer (AJCC) staging system is commonly used. Accurate staging is critical as it guides treatment decisions.
Treatment Options
Endocrine Therapy
Endocrine therapy is the cornerstone of treatment for HR+ breast cancer in postmenopausal women. The primary goal is to reduce the levels of estrogen or block its effects on cancer cells. Commonly used agents include:
Selective Estrogen Receptor Modulators (SERMs): Tamoxifen is a SERM that binds to estrogen receptors, blocking estrogen from stimulating breast cancer cells. It is effective but may have side effects such as increased risk of endometrial cancer and thromboembolic events.
Aromatase Inhibitors (AIs): These drugs, including anastrozole, letrozole, and exemestane, lower estrogen levels by inhibiting the aromatase enzyme, which converts androgens to estrogen in peripheral tissues. AIs are generally preferred in postmenopausal women due to their efficacy and safety profile compared to tamoxifen.
Selective Estrogen Receptor Downregulators (SERDs): Fulvestrant is a SERD that degrades estrogen receptors and is used in cases where resistance to other endocrine therapies develops.
Combination Therapies
Combining endocrine therapy with other treatments enhances efficacy. Examples include:
Endocrine Therapy with CDK4/6 Inhibitors: Palbociclib, ribociclib, and abemaciclib are CDK4/6 inhibitors that, when combined with endocrine therapy, significantly improve progression-free survival in advanced HR+ breast cancer.
Endocrine Therapy with mTOR Inhibitors: Everolimus, an mTOR inhibitor, can be added to endocrine therapy for patients who have developed resistance to aromatase inhibitors.
Chemotherapy
Chemotherapy is generally reserved for patients with high-risk features, such as large tumor size, high-grade histology, or extensive lymph node involvement. Regimens often include anthracyclines and taxanes.
Spontaneous Bacterial Peritonitis - Pathogenesis , Clinical Features & Manage...Jim Jacob Roy
In this presentation , SBP ( spontaneous bacterial peritonitis ) , which is a common complication in patients with cirrhosis and ascites is described in detail.
The reference for this presentation is Sleisenger and Fordtran's Gastrointestinal and Liver Disease Textbook ( 11th edition ).
Spontaneous Bacterial Peritonitis - Pathogenesis , Clinical Features & Manage...
100% weight loss
1. 100 WEIGHT LOSS TIPS
HELPFUL ADVICE TO GET YOU STARTED
Brought to you by TodaysFitnessShop
Click here to reduce your belly.
TodaysFitnessShop.info & TodaysFitnessShop.com
2. TABLE OF CONTENTS
Introduction........................................................................................................................3
Chapter 1 ...........................................................................................................................4
Weight loss beginning with what you drink...............................................................4
Chapter 2 ...........................................................................................................................8
eating well and losing the pounds.............................................................................8
Chapter 3 .........................................................................................................................15
Lose weight by changing how you cook................................................................15
Chapter 4 .........................................................................................................................17
Exercising to lose weight ............................................................................................17
Chapter 5 .........................................................................................................................29
Getting Started............................................................................................................29
Working out really is good for you ........................................................................31
Consistency is key....................................................................................................32
3. INTRODUCTION
There was also a time when the thought of losing weight didn't even occur in our
society, people ate what mom cooked for dinner and they went to work. The
difference in that society and today's society is that work was not behind a
computer screen, but on their feet in the fields or on a warehouse floor. People
worked physically because that was the only way to work, in fact, that's why it
was called work! It was often during this time that people could eat anything
they wanted because they were burning much more calories than what they
consumed.
But, like all good things, that too has passed and the technology of today's
world has left us in one condition – an overweight one. Our life styles have
changed so drastically and our comforts have increased tenfold. As they say,
every rose has its thorn and for our society our desire to have comfortable lives
and to work less has begun to show around the waistline.
The bad thing about all of this is the more weight you gain, the more dangerous
it becomes. Extra weight spells illness, whether it is in the form of diabetes or a
heart condition, it's bound to show up if you don't do something about it. You
have to be proactive in weight gain and you have to work it off until it gets to a
point where you no longer have control. It's not necessarily about being toned
and sculpted, but at a weight that is not life threatening. You can work on the
abs later, right now you just need to shed some extra body fat. As society
realizes what is happening and that we are overweight as a whole, people are
trying to play catch up and work from behind. They are trying to lose weight
and live a healthier lifestyle.
Would you like to reduce your belly fat.
4. This eBook is your guide to losing that first ten pounds that we all struggle with.
It's amazing what little changes in your life can add up to you losing ten pounds
and they all revolve around eating right and getting your body moving.
CHAPTER 1
WEIGHT LOSS BEGINNING WITH WHAT YOU DRINK
First and foremost, people don't realize that what they drink is the first step in
losing that first 10 pounds. In fact, most people don't know that when they feel
hungry, they may actually be dehydrated and they are really thirsty, not hungry.
Water is remarkable as well. Over 66% of your body weight is nothing but water.
This is also why water plays an important role in weight control. So TIP #1 is:
Drink plenty of water. It is recommended that you drink 8 glasses per day, but
that may take you some time to work up to. Your body needs a whole lot of
water. Water doesn't just flush all the toxins out of your body, but it makes you
feel better and healthier. When you drink a lot of water you just begin to feel fit
and this is the motivation you need to lose weight.
The best thing about water is you can drink as much as you want because it has
no calories at all. When you're drinking a lot of water, you eat less as well
because you won't feel as though you are starving to death. Remember, if you
feel hungry, try drinking a glass of water first and you'll realize you were probably
just dehydrated and not hungry at all.
The whole 8 glasses a day rule is really something you should strive for. The best
way to do this and to measure your water intake is to buy a jug from the drug
5. store or grocery store that is designed to hold exactly 8 glasses of water. These
are great weight loss tools because you can fill them up, freeze them and as it
melts throughout the day you have fresh and cold water. Or, if you don't mind
your water room temperature you can drink it that way as well. All that matters
is that you're getting in the water your body needs.
TIP #2: Start off your day with a fresh, clean glass of water. As soon as you get
up in the morning, drink one down. This will help your body to get going
because it won't be fighting through dehydration. Also, after you drink a glass of
water you won't need to eat such a large breakfast. A glass of water wakes up
all the digestive juices in your body and gets it well lubricated. You can always
have your morning coffee or tea, but be sure to have a glass of water
afterwards. Caffeine dehydrates you and you want to ward off dehydration.
TIP #3: Drink a glass of water before you sit down to eat. Water will naturally
make you feel fuller so you don't have to eat as much food.
TIP #4: Have a glass of water while you eat as well. Take a drink after each bite
and you will feel full more quickly so you can leave the table feeling satisfied
without feeling bloated. Drinking water while you eat will also help your food to
settle more quickly, which also helps you to feel full faster.
TIP #5: Do your best to stay away from soda. All sodas are sweetened with lots
of sugar. The more you can cut out of your diet the better. Also, diet soda is still
soda. It may not have as much sugar, but it has other chemicals and
components that are not good for your body either. If you drink a soda,
Would you like to reduce belly fat.
6. counteract it with a glass of water. Remember, caffeine dehydrates you as well.
Decaffeinated sodas still have caffeine in small amounts as well and just as
much sugar, so they are not much healthier either.
TIP #6: Fruit juice isn't as healthy as most people think either. Juice actually has
a lot of sugar in it as well. If you are craving a glass of juice, drink fresh fruit juice
instead of juice that has artificial flavors and coloring. It is even better if you can
make your own fruit juice. Just be sure not to add too much sugar which adds to
the calories. Instead of drink fruit juice, eat more fruit. Fruit provides your body
with much needed fiber as well as vitamins.
TIP #7: Go easy on the tea and coffee. They are pretty much harmless if you
don't add a lot of cream and sugar to them. It is the cream and sugar that
becomes fattening. Think of it this way, when you have a cup of coffee or tea
with cream and two cubes of sugar, you are essentially eating a piece of
chocolate cake every time. Now think of how many pieces of cake you are
eating when you have a Venti Starbucks Latte – yikes.
TIP #8: If you must have your tea and coffee, try to drink it black. Black tea or
coffee actually has health benefits to it as long as you counteract the caffeine
in your body with a nice big glass of water. Caffeine is also not good for you
because it affects functions in your body, like your metabolism.
Another type of tea that you can drink freely is green tea. Green tea has been
used as a medicine in China for over 4,000 years. It aids the digestive system
and can help ease an overly full stomach and it has been linked to a reduction
in cancer risk.
7. TIP #9: If you can say no to alcohol, then that is best. Alcohol beverages are
not exactly good for you, although a glass of red wine does have heart benefits,
most are just fattening. Beer is especially fattening. Cocktails are fattening
depending on what they are made of. For instance, whiskey and Coke. The
whiskey may not be fattening, but the Coke definitely is. Plus, after a few drinks
most people get the munchies and when you're feeling a little inebriated and
hungry you won't be able to make rational decisions regarding your diet and it's
usually late at night, just before you pass out from a night of drinking, that you
overeat. The overall combination is just not a good one.
TIP #10: If you must have alcohol, try dry wine. Dry wine is better than your
sweet wines, because sweet wines have more sugar! Dry wines have sugar, but
most of it has been fermented away into alcohol and from a weight gaining
perspective, dry is better.
TIP #11: Another word on coffee, that is not necessarily bad, but more
interesting than anything. Some people have reported that when they drank
black coffee before exercising, they lost more weight. There's no scientific proof
to back this, but nutritionists believe it may be caused by the body being forced
to depend on fat for fuel. Hey, it's worth trying if you can stand black coffee.
Just remember to drink plenty of water during your exercise!
TIP #12: Avoid drinking excessive amounts of coffee, as it desensitizes your body
to the natural fat burning effects that caffeine has. One or two cups (if the day's
really slow to get started) max.
8. CHAPTER 2
EATING WELL AND LOSING THE POUNDS
Okay, when most people think about losing weight and eating, they think about
dieting. Well, unfortunately, all of the fad diets out there tend to cause people
to gain weight. Why? Because they starve them to death and the person
eventually breaks down and eats everything in sight because they are so darn
hungry. They also deprive them of the foods that they love. This is not a way to
lose weight, nor is it a way to live. You only cause yourself stress, which actually
causes you to gain weight!
Would you like to reduce your belly fat.
9. So, in eating right there a few tips that you can follow each and every day and
they're not going to deprive you of the foods that you love, but treat those
foods as luxury items so you enjoy them that much more.
TIP #13: Eat fresh fruit and vegetables that have high water content. These are
foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea.
All of those fresh and flavorful juicy fruits and veggies are good for you. These
items contain about 90 to 95% water, so you can eat a lot of these and they will
fill you up without adding on the pounds.
TIP #14: Eat fresh fruit instead of processed fruit. Anything that is processed as
more sugar. Processed and canned fruits also do not have as much fiber as
fresh fruits.
TIP #15: Increase your fiber intake as much as you can. This usually means
eating more fruits and veggies.
TIP #16: Veggies are your friends when it comes to shedding pounds. There are
tons of options here and you may even want to try some you haven't had in the
past. The leafy green varieties are the best and you always want to work in a
salad when you can. Salads are packed with nutrients as long as you don't pour
too much dressing on and load them with too much cheese. The leafy greens
also have a lot of natural water.
Would you like to reduce your belly.
10. TIP #17: Be intelligent about what you eat. Don't eat just to eat. Animals eat on
instinct; people eat when they know their body really needs it. Don't be an
impulse eater.
TIP #18: Watch everything you consume from the food itself to what you top it
with. Garnishments and condiments can sabotage a healthy meal because
they are typically high in fat.
TIP #19: Get a handle on the sweet tooth. This doesn't mean you can't have
your sweets; just don't eat them as a meal. Always remember that these sweets
end up adding to an area that you don't want them to add to. Don't deprive
yourself either though, because then you'll eat twice as many as you should.
TIP #20: Set meal times and stick to them. Try to have your meals at specific
times and eat them at that time. An eating pattern will help you to control what
you eat and when you eat it. Also, it really is better to have 5 small meals a day
rather than just one or two huge meals. Just eating once a day makes your
body feel as though it is starving, which packs on fat instead of using it as fuel.
Also, don't wait until your starving to eat. This only makes you overeat until
you're stuffed.
TIP #21: Eat only when you are hungry. Be sure to drink a glass of water first to
determine if you really are hungry or if you are really thirsty. Many people have
the tendency to eat when they see food. It doesn't mean they are hungry; they
just want to eat it. Don't eat anything you're offered unless you really are
11. hungry. If you feel you must eat it out of being polite, just nibble, don't have a
meal.
TIP #22: Try not to snack between meals, but if you must have a snack make
sure it is a healthy one. If you travel a lot try to find healthy snacks and not junk
food.
TIP #23: Veggies make great snacks. They can get you through the hunger
pangs if you are having them. Carrots are great because they satisfy hunger
and they are packed with nutrients.
TIP #24: Counting calories is a good idea for those must have food items. If it is
a packaged food item, then it will have the calories on the packaging. Be sure
to pay attention to serving sizes in terms of calories as well. An Otis Spunkmeyer
muffin is intended to be two servings, so you have to double the calories listed.
This is where food producers get tricky and you can't fall in their trap.
TIP #25: Work off the extra calories by the end of the week. If you feel you have
splurged too much this week, be sure to get to the gym or go walking a little
longer to work off those extra calories you have consumed.
TIP #26: Stay away from all things fried. If it is breaded, it is better that it is
baked. Fried foods are immersed in fat and oil. Even after the excess has oil has
been drained away, there is still oil absorbed into the food item itself.
Time to think of reducing weight.
12. TIP #27: Don't skip meals. You should have, at the very least, three meals a day,
but preferably five small meals. This will keep you from getting hungry during the
day and overeating out of starvation.
TIP #28: Just like fruits, fresh vegetables are better than those that are canned.
It is even better if you can eat your veggies raw. When you cook them, you
cook away the nutrients. If you must cook them, try to boil them to the point
that there is still some crispness to them. Also, don't soak them in butter. If you
can buy organic and pesticide free veggies, that is even better.
TIP #29: Don't eat more than one egg per day. It is best if you can reduce your
egg intake to three a week.
TIP #30: Chocolates should be treated as luxury items. Buy the good stuff and
only eat them every once in awhile. If you really savor each morsel, you'll
experience that much more joy in eating them and they will taste even better.
TIP #31: Eat foods from all of the food groups each day. This is a great way to
ensure you are getting all the nutrients your body needs and it helps to ward off
any diet deficiencies. Also, don't eat the same foods all the time. Experiment so
that you don't get bored with same old diet.
TIP #32: Try to eat breakfast within an hour of waking up. This is the best way to
give your body the jump start it needs. Don't wait until you are really hungry.
13. Breakfast is important, but you don't need to stuff yourself. The idea is that
you're breaking the fast from not easting all night.
TIP #33: Your diet should include all aspects of the food groups including
carbohydrates. In fact, your diet needs to be about 50-55% carbs. Carbs are a
great source of energy. Those diets that prohibit carbohydrates are actually
harming you and only making you crave them that much more. Your diet
should cause you to be deficient in anything.
TIP #34: Proteins should make up only 25-30% of your diet. Far too much
emphasis is put on meat as the main part of your meal. In actuality, it should be
considered more of a side dish rather than the main course.
TIP #35: Fats should make up 15-20% of your meal. This is really all the fat your
body needs. A lot of this is going to be in your diet in the form of cream, sugar
and the like.
TIP #36: Eat more white meat than red meat. White meat includes chicken, fish
and some other fowl. Red meat includes beef and pork.
TIP #37: Try to go as vegetarian as you can. This really is a healthier lifestyle,
even if you can't cut meat out completely. The more fruits and veggies you can
eat the better. The more meat you cut out, the more fat you can cut out of
your diet as well. However, protein is important, so be certain that your option
allows you to maintain good protein levels.
14. TIP #38: White bread is good, but high fiber multigrain breads are much better.
These breads are another way to add more fiber to your diet and they also
have a good protein level.
TIP #39: Pork does not assist in weight loss in any way. The less pork you eat, the
better off you will be when trying to lose weight. Pork has a high fat content
and includes food items such as bacon, ham and sausage.
TIP #40: Limit your sugar intake as much as possible. If you must have sweetener
in your coffee and tea, try to find an artificial sweetener that you don't mind the
taste of. However, these things are not all that healthy either and should be
limited as well.
TIP #41: Try grazing five to six times a day. These are those small meals we
discussed earlier. Some people lose weight better when they never feel hungry
and grazing on healthy food items can do this for you. Plus, it keeps your
metabolism working, which will burn fat naturally.
TIP #42: Don't worry about cheating, but don't cheat for a meal. Eat sweets
and your favorite cheat food for the flavor only. If you want dessert after dinner,
share one with the whole family. You'll get the flavor, but not the pounds.
Are you ready to reduce your belly fat.
15. TIP #43: Watch your fat intake. Each fat gram is 9 calories. If you know your
total calories then you can figure the amount of fat in those items.
TIP #44: Take it easy on the salt and try to cut what you use in half. Salt is one of
the main causes of obesity.
CHAPTER 3
LOSE WEIGHT BY CHANGING HOW YOU COOK
Here are a few tips that will help you to lose those first ten pounds by simply
changing how you prepare your food. How food is cooked has just as much to
do with how healthy it is or is not.
TIP #45: Instead of frying in oil or fat, try baking those items instead. Baking does
not require all the fat and oil that frying requires and your food is not soaking in
those substances while it cooks.
TIP #46: Use non-stick frying pan spray so you don't use oil. Also, pans that are
non-stick don't require as much, if any oil.
TIP #47: Boil vegetables instead of cooking them. You can also steam them, as
this is probably the healthiest way to eat foods like cabbages, cauliflower,
broccoli and carrots.
Click; For reducing your belly fat.
16. TIP #48: Be leery of no fat and low fat food items. There are many of these food
items on the market, but they are not exactly healthy. Many of these food items
use some sort of chemical or carbohydrate to sweeten them so that they taste
better. However, the body turns these chemicals and carbohydrates into sugar
in the body, which means they are still getting turned into fat.
TIP #49: Don't fall victim to crash diets. These are bad for you and do more
harm than good in the long run. The short term results are typically that you will
lose a few pounds, but once you give them up then everything comes back
and your weight is worse the second time around. You cannot survive on a
crash diet and you eventually get to a point where you have to give it up.
TIP #50: Chew your food at least 8 to 12 times whether it is liquid food, sweets or
ice cream. This adds saliva to the food that digests the sugar. When food isn't
eaten properly and is just swallowed, you fill your stomach with food that isn't
ready to be digested and it then does not yield the health benefits that you
need.
TIP #51: When you are cooking with oil, use a good Extra Virgin Olive Oil. It is
more expensive than vegetable oil, but the health benefits are much better and
it is worth the cost. Olive oil has been associated with a reduced risk in coronary
heart disease and helps to increase the elasticity of the arterial walls which
reduces the chance for heart attack and stroke.
17. CHAPTER 4
EXERCISING TO LOSE WEIGHT
There are two things that you must do to lose weight and one of those we have
already covered pretty extensively and that is to eat right and fill your body with
good, clean water. The other thing you have to do is get your body moving.
You don't have to purchase a gym membership to get exercise. In fact, there
are several things you can do on a daily basis that will help to kick start your
body into losing weight and there are several exercises you can do on your own
to lose weight.
TIP #52: When you begin working out, whether at home or in a gym, don't be
discouraged if you don't see results right away. It takes more than a week to get
your body into shape and to begin making progress. Many people make the
mistake of believing that their exercising isn't working when it just takes a little bit
of time.
If you push your body too much when you first get started exercising you can
end up with injuries. Your bones, joints and ligaments are not prepared for the
exertion you are putting on them. Don't think that if you really push yourself hard
for a few workouts that you'll lose money, unfortunately the body doesn't work
this way. Slow and steady wins the race when it comes to exercising.
TIP #53: Check your weight when you start exercising, but don't use it as a guide
to how much weight you are losing. Your weight fluctuates throughout the day.
If you check your weight every day, you may only end up getting discouraged.
18. TIP #54: The best way to know if you're losing weight is by the fit of your clothes.
If you start to feel as though you're floating in your clothes then you know you're
eating and exercising is doing you some good. Another way to know if you're
losing weight is if you can begin moving where you usually buckle your belt, of
course tighter is better.
TIP #55: When you periodically check your weight and the fit of your clothes,
reward yourself. Buy yourself some new running shoes or a new pair of jeans.
This will help to keep you motivated as you pursue your weight loss goals.
TIP #56: Take a day off from exercising to provide your body with a chance to
rest and repair. Your body needs a day off once a week.
TIP #57: Three days of 30 minute exercise will help you to maintain your weight,
but you need at least 4 days of 30 minute exercise to begin to lose weight and 5
days a week is even better.
TIP #58: Collect information on exercise and easy things you can do from your
own home. There is tons of extensive research available on exercise and you
can choose what will assist you the most to meet your weight loss goals. Browse
the Internet or pick up some books on health and exercise from your local
bookstore or library to learn more and how to burn off the desired number of
calories you are trying to burn each week.
19. TIP #59: Try to find an exercise buddy. This should be someone who is as
committed to exercising and losing weight as you are. One of the advantages
of finding a committed partner is that you have someone to keep feeling
responsible to them. The knowledge that someone is waiting on you makes it
easier for you to get out of bed and go exercise with them. You wouldn't want
to stand up your exercise buddy would you?
TIP #60: When your body tells you it has had enough, take a break. When you
have worked out for a considerable amount of time, you will start receiving
signals from your body. This is particularly important when you are just getting
started in your exercise routine.
TIP #61: If you decide to increase the length of your workouts, do so gradually.
The same is true for the intensity of your workouts.
TIP #62: Select an exercise routine that suits your lifestyle. Everybody has a
different lifestyle and a different profession. There is no set time that you should
or should not workout. If you like to workout late before you go to bed because
it is relaxing to you then do it. If you like to workout early in the morning because
it helps you wake up then that's great too. Some people like to workout on their
lunch break to take a break from the stress of their job or because that is the
only time they have available.
TIP #63: Don't stand around, walk around. If you can walk around then do it.
People who are pacers are actually doing themselves a lot of good because
they are constantly moving. Pacing also helps you think.
20. TIP #64: Don't sit if you can stand. If you can stand comfortably, you will burn
more calories doing so than if you were to sit.
TIP #65: Don't lie down if you can sit. Same concept as the two above.
TIP #66: The couch and the television are anti-weight loss. If you are inclined to
become a couch potato, don't sit on it. In fact, if you have to, put a not so
comfortable chair in front of the television so you won't spend so much time in
front of it. The same is true for the computer if you're a computer junkie. Some
people have a more comfortable chair in front of their computer than they do
in front of their television. (This is, of course, if you don't work from home and
need to work hours at a time in front of your computer because your chair is
very important then.)
TIP #67: If you have a job where you sit the whole time, stand up and stretch
every half hour or so. Most of today's jobs are in front of a computer and require
you to sit. If you have a job like this make it a point to move every so often.
TIP #68: Walk around while you're on the telephone. You'll get a good workout
if it is a long conversation.
21. TIP #69: Use the stairs instead of the elevator or escalator. These are great
conveniences, but they make us very lazy. Also, it may be quicker to take the
stairs than to wait on an elevator to open.
TIP #70: Quit smoking. Smoking does not contribute to your weight exactly, but
it does lead to erratic eating behaviors and increases caffeine dependence.
TIP #71: 10 minutes of cardio a day is good for most, you can get this by other
methods than running.
TIP #72: If you can't run for a physical reason, then try 15 minutes of brisk walking
to keep fit.
TIP #73: You can walk anywhere if you have time. If work or the grocery store is
not far away, consider walking there or riding a bike. It may take you longer,
but you're getting your workout in at the same time.
TIP #74: Hide the remote control from yourself. Remote controls are also evil
when it comes to losing weight. If you didn't have a remote, you may not even
turn on the television, which means you might find more active things to do.
Get up and change the channel if you don't have a remote or go for a walk
instead of watching TV.
22. TIP #75: Do your own fetching. If you need something from the kitchen, the TV
channel changed, the mail or newspaper from the driveway, walk and get it
yourself. Adding a little walking to your day will do wonders for you.
TIP #76: Walk along or climb the escalator with it or just take the stairs.
TIP #77: Walk around during commercial breaks or do simple exercises like
crunches or bending over and touching your toes. Do anything to get your
body moving more and to keep your blood pumping.
TIP #78: Turn on some music and dance. Again, the more you get moving the
better you will feel and the more weight you will lose.
TIP #79: If you take public transportation, get off a block before your stop and
walk the remainder of the way. This is a good way to squeeze in a walk before
and after work or on the way to another destination.
TIP #80: Do pelvic gyrations to get your midsection in shape. Of course, you
wouldn't do these with anybody around, but they are a good step in getting
your body prepared for more serious stomach crunches. It is also good on the
back muscles and keeps you loose instead of tight.
23. TIP #81: Suck in your stomach when you walk. Walk properly, but do your best
to keep that stomach tucked in. You will soon begin to feel those muscles
tightening.
TIP #82: Do breathing exercises to tone your midsection. It is amazing how
breathing properly and with your entire diaphragm can actually help to tighten
your abdominal muscles. Most people breathe way too shallow as it is and
oxygen is good for the brain.
TIP #83: Experiment with yoga. Yoga is a great way to lose weight and reduce
your stress levels. Yoga teaches you how to control your muscles and gain more
control of your individual muscles groups.
TIP #84: Lift weights. Strength training burns more fat than people give it credit.
When you work on building muscle, they begin to burn fat to fuel muscles
growth. Do be aware that when you gain muscle, your scale may not be an
accurate tool in determining weight loss because muscle weighs more than fat.
TIP #85: Massage your partner. You can exert yourself a little bit and at the
same time you will be able to complement them on the weight they have lost if
they have been working out with you.
TIP #86: Take the stairs two at a time instead of one at a time. This causes you to
have to exert yourself more and increases your heart rate.
24. TIP #87: Take your dog on a walk. Chances are that if you're not getting
enough exercise, neither is your pet. Or, let your dog take you on a walk. For
once in his life, let him lead you where he wants to go and as fast as he wants to
get there. It could be a good workout for the both of you.
TIP #88: Join a dancing class. This could be ballroom dancing where you learn
dances like the tango, salsa or fox trot. These dances are fast paced and will
get you moving. Even slow ballroom dancing is a lot of exercise and will
definitely tone your legs. Or, you can take an aerobic dance class. How many
dancers do you know that are overweight?
TIP #89: Lean against the wall so that your face is close and then use your
hands to push your body away. Do this three or four times to stretch.
TIP #90: Swim whenever you can. Swimming is a great way to get your cardio
exercise and it's low to no impact on your joints, which is great for people who
have osteoporosis or joint problems.
TIP #91: Try playing tennis or basketball. Playing games are a great way to get
into shape. It's also more fun to workout with someone else in a competitive
atmosphere. You will be more driven to push yourself and you'll burn more
calories, just don't overdo it.
25. TIP #92: Always start your workout with a warm up of about 5-10 minutes and
end with a cool down of 5-10 minutes. Your body needs to reach a certain
heart rate level before it will respond well to the rest of the workout.
TIP #93: Don't carry your wireless phone or cell phone with you. If it rings, go
walk for it. There are so many conveniences in life and we always have
everything we need at our fingertips, but this is obviously bad for the waistline.
TIP #94: If you're standing around, stretch your legs a bit by standing up on your
toes and then gradually drop to your heals. You can also flex your buttock
muscles as well, but maybe when nobody else is looking.
TIP #95: Before going to bed, undress and stare at yourself in front of the mirror.
Take note of what areas you need to improve on and what areas are your best
assets. Taking a self-inventory can keep you motivated in your workout
endeavors. Also, don't forget to complement yourself on any new muscle tone
you may have or other improvements you've made.
TIP #96: Don't slouch in your chair. Try to sit up straight and erect at all times.
Slouching is bad for your back and gives you a flabby figure. Make it a point to
always sit and stand with good posture.
TIP #97: Most people would like to target their stomachs and get rid of that area
all together. Unfortunately, we can't spot reduce. But, one thing you can do is
a breathing exercise to help tighten those stomach muscles.
26. Breathe in air as strong as you can and tuck your stomach at the same time as
much as you can. Hold it for a few seconds and then slowly let it out. Don't let it
out so fast that your belly flops out. This is not good. Try to breathe like this
whenever you think about it, about 50-60 times a day is ideal. This will help you
to lose at least an inch within 20 days or so.
TIP #98: Use a chart, such as the one below to assist you in your weight loss
endeavors. This chart shows you how many calories each of these common
exercises burn, based on 20 minutes.
Exercise Calories Burned
Aerobics 200-250
Stationary Bicycling 250-300
Actual Bicycling 300-400
Running at 5-6 mph 300-350
Stairclimber 200-250
Swimming Laps 350
Brisk Walking 150-180
Weeding and Cultivating Your Garden 130-200
Sex (Yes, sex can be exercise too) 50-60
Basketball – shooting baskets to playing a
game
130-250
Golf – carrying clubs, no cart 166
Golf – carrying clubs, based on 2 hours of
play instead of 20 minutes
1000
Snorkeling 150-200
Water Skiing 180-200
Ice Skating – general 200-250
Cross Country Skiing, 2.5 mph, light effort 200-250
27. General Skiing 200-250
Scuba Diving 200-250
Whitewater rafting, kayaking or canoeing 150-200
Flag or Touch Football 250-300
Horseback Riding – Trotting 200-250
Martial Arts 300-350
Racquetball 200-250
Volleyball – 6 to 9 person team 90-120
Volleyball – Beach 25-300
Tennis – singles 250-300
Tai Chi 120-180
*Your results will depend on how much you currently weigh as well. If you're
looking for an accurate calculation based on your body weight and details of
the exercise you are performing go to iVillage.com at
http://dftools.ivillage.com/healthtools/calc_cb.cfm.
From this chart you can see that walking is a great way to get exercise. If you're
too busy to do any of the other exercises, a good walk is a good start.
TIP #99: Don't discourage yourself from exercising and eating right by wearing
clothes that don't fit. If you're a medium, wear a medium. Wearing the wrong
types of clothes can make you appear larger than you really are. This includes
workout wear as well. If you wear clothes that fit now, you get to go shopping
later for smaller clothes and you can sell your slightly worn larger clothes in a
consignment shop or you can take them to Goodwill to be given to someone
who can use them.
28.
29. CHAPTER 5
GETTING STARTED
Now that you understand how to get started, here's a little more information on
losing weight and keeping it off and it all begins with what you eat.
Fat and weight loss is such an important aspect in our life today because we are
fatter now than we have ever been. The word "weight loss programs" will catch
the attention of anybody listening in on a conversation or watching television.
In fact, that's one of the most popular keywords searched on the Internet today.
The main reason that we are so overweight is because of our relationship with
food. In our society, we tend to concentrate on quantity. We simply want as
much as we can get instead of the best food that we can get. Quantity always
beats out quality, when it should be exactly the opposite of that.
Once you've decided to lose weight, it can be difficult to determine where
exactly you should get started. If you have a strong resolve to get going and to
lose weight, it is possible. You just have to figure out how to say "no."
Everybody is different. You're not going to find another person who has the
same metabolism as you or who burns fat the same way as you. You may
weigh exactly the same as a person next to you, but if you both were to start an
exercise and diet program you both might not have the same results two weeks
or even a month later, even if you did everything the same exact way each
day. In saying this, it's important to realize that not everybody utilizes food in the
same way either. What may cause one person to gain a pound may not do the
same to another. The same is true in losing weight. If you're a married woman
and you and your husband are working out together and let's say he gives up
soda and loses five pounds from stopping his intake of soda and you don't lose
30. one pound, that shows you that you and your husband are not necessarily
going to see the same results, even if you're eating and exercising in the exact
same way.
The bottom line is that today's society has to work a lot harder than societies of
the past. Sixty years ago women and men were thin because they had to work.
Manual labor was a requirement or you wouldn't be able to eat. You had to go
gather eggs from the hen house if you want eggs, you had to go milk the cows
for fresh milk and you had to plow the fields to grow your vegetables. If you
wanted beef, well you had to know a little something about fattening up a calf
and getting it butchered. That's the way life was back then and technology has
taken away all of this manual work. So, instead we have to watch what we eat
and we have to go make ourselves exercise. If we don't we don't have a
reason to move half the time.
It is very important to understand that you weight loss goals are very dependent
on how much you are willing to work at it. It is the one thing in life that you have
to do manual labor to achieve if you want to see results.
Generally, people do not need to worry about weight loss until their twenties,
but with the fast food lifestyle that we live today this is not necessarily the case
anymore. Many of our children are obese because they eat too much fast food
and processed foods. When you're grocery shopping for yourself and your
family read the ingredients of what you are eating. If you can't pronounce it,
don't eat it. Processed foods cause us to have cravings and cravings cause us
to gain weight. This is particularly important to understand if you are ever going
to be effective at losing weight and keeping it off.
Watching your diet alone is not going to make you lose weight though. The
proper diet has to be paired with the proper amount of exercise as well. The
solution is an exercise regiment that will give your body the exercise it needs to
31. burn fat and calories efficiently. If you don't move, it's like you're in hibernation
and your body just packs on the pounds, particularly around your waistline.
WORKING OUT REALLY IS GOOD FOR YOU
When you think about life in the past when your sweat was caused by hard work
and the sun, it just makes you feel good all over. The sun beating down on your
shoulders and the strain on your muscles just makes you feel stronger all over.
There really is nothing better than working out – outside.
But, most people have moved to the city. The days of working on the farm are
long gone for most, however, there are a few people who still get to have that
glorious feeling of doing work and producing something that was real and keep
the pounds off while they do it. Seriously, if you think about it, how many farm
hands, cowboys and ranchers are fat? There aren't many. Think about their
lifestyles. They get up, have a cup of coffee and breakfast, go to work, come in
for lunch, go to work, come in for dinner and then go to bed early enough to
get up in the morning and do it all over again. In the meantime, they get good
sun and fresh air and consume fresh water all day long. It truly is a healthy
lifestyle. Unfortunately, most of us work indoors, sitting down and still eat three
meals a day but have to do it so quickly you don't even get the opportunity to
taste it.
It's a fact of life that people in the city don't get much exercise, unless you live in
a city where you walk everywhere you go. This means you have to put your
mind to it and work at it. You have to fit fitness into your daily schedule or you're
going to be overweight and sick. That's just the way it is. Exercise is the best way
to control obesity, it is the best way to control stress, hypertension, cardio
vascular disease, and other lifestyle related illnesses. If you can workout outside,
even better. Your body needs as much fresh air as it can get.
32. CONSISTENCY IS KEY
Consistency is the most important aspect of any exercise program. If you have
a goal, then if you consistently work towards that goal, you'll be able to reach it.
Getting started is usually easy for people. They go shopping, get some workout
clothes, buy some running shoes and maybe a gym membership. Then, they go
and workout pretty steadily for a week or two.
But, as they go, they find it harder to keep up their routine. Their lives become
more demanding and they begin to go to the gym less and less. In other words,
their gym membership goes to waste and they just stop going.
Many people choose to workout in the evenings, but for some this routine is
even harder to keep going. If you are not completely exhausted when you get
off from work, then this is a good time to go. But, if you cannot then you may
need to find a way to get there in the morning. It will help you to get woke up
and you'll be able to maintain your consistency.
There is a misconception that exercise makes you tired, but that's not necessarily
the case. It may do this to you the first few times, but as you get fit you will find
you have more energy. Couple exercise with adequate sleep, you shouldn't
have any problem getting up in the morning and getting going. Plus, you'll be
energized all day long, which will help you to make it through your workday
much easier.
Even if you don't have a gym membership, chances are that there is a sidewalk
outside your house and some people may even have access to a pool. Get up
a half hour earlier, throw on the sneakers and get to walking, running, jogging or
whatever your exercise of choice is. If you have a four legged friend, they'll
surely enjoy this time with you as well.