Weight Loss Programs: April 2013

Facebook May Be Useful Indicator For Tracking Obesity

The greater percentage of people in a city that list a healthy, active lifestyle under their Facebook interests, the lower that area's obesity rates are, a new study suggests.

The study, led by by Rumi Chunara, PhD, and John Brownstein, PhD, of Boston Children's Hospital's Informatics Program (CHIP), and published in PLOS ONE examined geo-tagged Facebook user data and data from national and New York City-focused health surveys.

The findings imply that knowing people's online interests within different geographical regions can aid public health investigators to predict, monitor and categorize obesity rates down to the neighborhood level, and present an opportunity to make geo-targeted online interventions focused on decreasing obesity rates.

The data that are accessible from social networks such as Facebook make it easy to accurately conduct research cohorts of a large size that would otherwise be unobtainable. They allow for more detailed research into the influence of the societal environment on health issues like obesity. Research of this type can sometimes be difficult because of several factors: costgathering a big enough sample sizeslow pace of data analysisuse of traditional reporting and surveillance systemsAccording to Brownstein, who runs the Computational Epidemiology Group within CHIP :

"Online social networks like Facebook represent a new high-value, low-cost data stream for looking at health at a population level. The tight correlation between Facebook users' interests and obesity data suggest that this kind of social network analysis could help generate real-time estimates of obesity levels in an area, help target public health campaigns that would promote healthy behavior change, and assess the success of those campaigns."

The researchers collected aggregated Facebook user interest data - what users post to their timeline, "like", and share with others on Facebook - from users all around the U.S. and just New York City. Then they compared the percentages of users who showed an interest in healthy activities or TV shows with data from two telephone-based health surveys: the US Centers for Disease Control and Prevention's Behavioral Risk Factor Surveillance System-Selected Metropolitan/Micropolitan Area Risk Trends (BRFSS-SMART), and New York City's EpiQuery Community Health Survey (CHS).

Results revealed close relationships between obesity rates and Facebook interests. For example, the obesity rates from BRFSS-SMART were 12% lower in the parts of the U.S. where the highest percentage of Facebook users documented activity-related interests (Coeur d'Alene, Idaho), compared with locations with the lowest percentage (Kansas City, Mo.-Kan.).

Additionally, the obesity rate in the location with the highest percentage of users with television-related interests across the U.S. (Myrtle Beach-Conway-North Myrtle Beach, S.C.) was 3.9 percent greater than the location with the lowest percentage (Eugene-Springfield, Ore.).

Among the data from New York City neighborhoods, a similar outcome was seen, proving that the findings can range from national to local level data. The obesity rate on Coney Island was the highest rate of activity-related interests in the city and was 7.2% lower than Southwest Queens - the area with the lowest percentage.

The neighborhood with the highest percentage of television-related interests, Northeast Bronx, had considerably higher obesity rates than in the neighborhood with the lowest percentage (Greenpoint).

Chunara, an instructor in Brownstein's group concluded:

"The data show that in places where Facebook users have more activity-related interests, there is a lower prevalence of obesity and overweight. They reveal how social media data can augment public health surveillance by giving public health researchers access to population-level information that they can't otherwise get."

Other studies have also revealed that Facebook can be useful for other types of research. For instance a study by the University of Missouri suggests that Facebook activity can reveal clues about mental illness.

Written by Kelly Fitzgerald
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

Visit our obesity / weight loss / fitness section for the latest news on this subject. "Assessing the Online Social Environment for Surveillance of Obesity Prevalence"
Rumi Chunara, Lindsay Bouton, John W. Ayers, John S. Brownstein
PLoS One, April 2013 Please use one of the following formats to cite this article in your essay, paper or report:

MLA

Fitzgerald, Kelly. "Facebook May Be Useful Indicator For Tracking Obesity." Medical News Today. MediLexicon, Intl., 27 Apr. 2013. Web.
30 Apr. 2013. APA

Please note: If no author information is provided, the source is cited instead.

'Facebook May Be Useful Indicator For Tracking Obesity'

Please note that we publish your name, but we do not publish your email address. It is only used to let you know when your message is published. We do not use it for any other purpose. Please see our privacy policy for more information.

If you write about specific medications or operations, please do not name health care professionals by name.

All opinions are moderated before being included (to stop spam)

Contact Our News Editors

For any corrections of factual information, or to contact the editors please use our feedback form.

Please send any medical news or health news press releases to:

Note: Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional. For more information, please read our terms and conditions.

Infection With Roundworm Quells Obesity And Related Metabolic Disorders

Researchers at the University of Maryland School of Medicine, Baltimore, have shown in a mouse model that infection with nematodes (also known as roundworms) can not only combat obesity but ameliorate related metabolic disorders. Their research is published ahead of print online in the journal Infection and Immunity.

Gastrointestinal nematodes infect approximately 2 billion people worldwide, and some researchers believe up until the 20th century almost everyone had worms. In developed countries there is a decreasing incidence of nematode infection but a rising prevalence of certain types of autoimmunity, suggesting a relationship between the two. Nematode infection has been purported to have therapeutic effects and currently clinical trials are underway to examine worms as a treatment for diseases associated with the relevant cytokines, including inflammatory bowel disease, multiple sclerosis, and allergies.

In the study researchers tested the effect of nematode infection on mice fed a high-fat diet. Infected mice of normal girth gained 15 percent less weight than those that were not infected. Mice that were already obese when infected lost roughly 13 percent of their body weight within 10 days. Infection also drastically lowered fasting blood glucose, a risk factor for diabetes, and reduced fatty liver disease, decreasing liver fat by ~25 percent, and the weight of the liver by 30 percent.

The levels of insulin and leptin also dropped, "indicating that the mice restored their sensitivities to both hormones," says corresponding author Aiping Zhao of the University of Maryland School of Medicine, Baltimore. Leptin moderates appetite. As with too much insulin, too high a level of leptin results in insensitivity, thus contributing to obesity and metabolic syndrome, Zhao explains.

The mechanism of the moderation of these hormones "was associated with a parasite-induced reduction in glucose absorption in the intestine, reduced liver triglycerides, and an increase in the population of cells called "alternatively activated macrophages," which regulate glucose metabolism and inflammation," says coauthor Joe Urban of the United States Department of Agriculture. Some of these changes involved "a protein called interleukin-13 and related intracellular signaling mechanisms," he says. "This suggests that there are immune related shifts in metabolism that can alter expression of obesity and related metabolic syndrome."

The incidence of obesity has been climbing dramatically, worldwide. It is a key risk factor for many metabolic diseases, including diabetes, hypertension, and heart disease. Recent studies indicate that it is accompanied by chronic low-grade inflammation in adipose tissues, causing the release of proinflammatory cytokines and chemokines that contribute to the development of cardiovascular disease and metabolic syndrome.

Parasitic nematode infection induces a marked elevation in host immune Th2-cells and related type 2 cytokines which, besides combating the infection, also have potent anti-inflammatory activity, according to the report.

Article adapted by Medical News Today from original press release. Click 'references' tab above for source.
Visit our obesity / weight loss / fitness section for the latest news on this subject. A copy of the manuscript can be found online at http://bit.ly/asmtip0413d. Formal publication is scheduled for the June 2013 issue of Infection and Immunity.

(Z. Yang, V. Grinchuk, A. Smith, B. qin, J.A. Bohl, R. Sun, L. Notari, Z. Zhang, H. Sesaki, J.F. Urban, Jr., T. Shea-Donohue, A. Zhao, 2013. Parasitic nematode-induced modulation of body weight and associated metabolic dysfunction in mouse models of obesity. Infect. Immun. Published ahead of print 18 March 2013, doi:10.1128/IAI.00053-13.)

American Society for Microbiology

Please use one of the following formats to cite this article in your essay, paper or report:

MLA

American Society for Microbiology. "Infection With Roundworm Quells Obesity And Related Metabolic Disorders." Medical News Today. MediLexicon, Intl., 29 Apr. 2013. Web.
30 Apr. 2013. APA

Please note: If no author information is provided, the source is cited instead.

'Infection With Roundworm Quells Obesity And Related Metabolic Disorders'

If you write about specific medications or operations, please do not name health care professionals by name.

All opinions are moderated before being included (to stop spam)

Contact Our News Editors

For any corrections of factual information, or to contact the editors please use our feedback form.

Please send any medical news or health news press releases to:

Intermittent Fasting Shown To Improve Diabetes And Reduce Cardiovascular Risk

Intermittent fasting is all the rage, but scientific evidence showing how such regimes affect human health is not always clear cut. Now a scientific review in the British Journal of Diabetes and Vascular Disease published by SAGE, suggests that fasting diets may help those with diabetes and cardiovascular disease, alongside established weight loss claims.

Intermittent fasting - fasting on a given number of consecutive or alternate days - has recently been hailed as a path to weight loss and improved cardiovascular risk. A team led by James Brown from Aston University has evaluated the various approaches to intermittent fasting in the scientific literature. They searched specifically for advantages and limitations in treating obesity and type 2 diabetes using fasting diets.

The basic format of intermittent fasting is to alternate days eating 'normally' with days when calorie consumption is restricted. This can either be done on alternative days, or where two days each week are classed as 'fasting days'. These types of intermittent fasting have been shown in trials to be as effective as or more effective than counting calories every day to lose weight. Evidence from clinical trials shows that fasting can limit inflammation, improve levels of sugars and fats in circulation, and reduce blood pressure. Our fasting bodies change how they select which fuel to burn, improving metabolism and reducing oxidative stress.

For people with obesity, only one drug (orlistat) is currently available in the UK, and gastric surgery is a relatively rare and expensive alternative. Dietary changes remain the most common intervention used for obese people. Fasting is known to help, but former treatments were based on intermittent starving. Today's intermittent fasting regimes are easier to stick to, and are proven to help excess pounds melt away.

Scientists have known since the 1940s that intermittent fasting helps us lose weight, and can cut the incidence of diabetes in lab animals. Recent studies have also confirmed that restricting calorie intake could possibly reverse type 2 diabetes in some people. Researchers measured improved pancreatic function and fewer of the fatty deposits associated with insulin resistance were present in fasting subjects.

A healthy heart

In animal models, scientists have shown that intermittent fasting has some cardiovascular benefits that appear similar to exercising, such as improving blood pressure and heart rate, and lowering cholesterol. Fasting also appears to aid those with ischemic heart disease. Fasting may even protect the heart by raising levels of adiponectin, a protein that has several important roles in carbohydrate and lipid metabolism and vascular biology.

"Intermittent fasting might achieve much of the benefit seen with bariatric surgery, but without the costs, restriction on numbers and risks associated with surgery," according to lead author, James Brown. "Whether intermittent fasting can be used as a tool to prevent diabetes in those individuals at high risk or to prevent progression in those recently diagnosed with type 2 diabetes remains a tantalising notion and we are currently in preparation for clinical trials to assess the effectiveness of this form of lifestyle intervention in various patient groups."

Intermittent fasting is an increasingly popular diet plan that hit the headlines in the run up to Christmas 2012 after the release of a book on the subject. Proponents claim that in addition to weight loss, the diet can lead to longer life, and protection against disease, particularly conditions such as dementia and Alzheimer's disease.

Article adapted by Medical News Today from original press release. Click 'references' tab above for source.
Visit our diabetes section for the latest news on this subject. "Intermittent fasting: a dietary intervention for prevention of diabetes and cardiovascular disease?" by James E. Brown, Michael Mosley and Sarah Aldred, published April 2013 in the British Journal of Diabetes and Vascular Disease.

SAGE Publications

Please use one of the following formats to cite this article in your essay, paper or report:

MLA

Publications, SAGE. "Intermittent Fasting Shown To Improve Diabetes And Reduce Cardiovascular Risk." Medical News Today. MediLexicon, Intl., 30 Apr. 2013. Web.
30 Apr. 2013. APA

Please note: If no author information is provided, the source is cited instead.

'Intermittent Fasting Shown To Improve Diabetes And Reduce Cardiovascular Risk'

If you write about specific medications or operations, please do not name health care professionals by name.

All opinions are moderated before being included (to stop spam)

Contact Our News Editors

For any corrections of factual information, or to contact the editors please use our feedback form.

Please send any medical news or health news press releases to:

Mobile Phone Weight-Loss Application For Women Starting A Meal Replacement Programme

We developed and tested a mobile phone application (app) to support individuals embarking on a partial meal replacement programme (MRP). Overweight or obese women were randomly allocated to one of two study groups. The intervention group received an MRP Support app. The control group received a static app based on the information available with the MRP. A total of 58 adult women (Support n = 28; Control n = 30) participated in the 8-week trial. Their BMI was 26-43 kg/m2. Usage data suggested that the intervention group were more engaged with using the app throughout the study period. Mixed modelling revealed that the difference in weight loss between the intervention and control groups (estimated mean, EM = 3.2% and 2.2% respectively) was not significant (P = 0.08). Objective data suggested that users of the Support app were more engaged than those using the control app. A total of 1098 prompts (54%) asking people in the intervention group to enter their meals were completed prior to the evening prompt. Women in the intervention group reported a greater increase in positive affect (i.e. mood) than those in the control group (EM = 0.48 and -0.01, respectively) (P = 0.012). At Week 8, those in the control group reported a greater decrease in the effort they were willing to put into staying on the diet than those who received the Support app (EM = -2.8 and -1.4, respectively) (P = 0.024). The Support app could be a useful adjunct to existing MRPs for psychological outcomes.

National Survey Highlights Perceived Importance Of Dietary Protein To Prevent Weight Gain

Women Eating More Protein Report Weight Loss Success

Atkins Diet, Zone Diet, South Beach Diet, etc., etc., etc. Chances are you have known someone who has tried a high protein diet. In fact, according to the International Food Information Council Foundation, 50% of consumers were interested in including more protein in their diets and 37% believed protein helps with weight loss. In a new study released in the May/June 2013 issue of the Journal of Nutrition Education and Behavior, researchers found a relatively high proportion of women who reported using the practice of ''eating more protein'' to prevent weight gain which was associated with reported weight loss.

Among a national sample, researchers from the University of Minnesota surveyed 1,824 midlife women (40-60 years old) to (1) describe perceptions about protein sources and requirements, (2) identify the reported frequency of using the ''eating more protein'' practice to prevent weight gain, and (3) compare reported protein intake to reported frequency of using the ''eating more protein'' practice to prevent weight gain.

Most women correctly identified good protein sources, and the majority could indicate the daily percent of dietary energy recommended from protein. ''Eating more protein'' to prevent weight gain was reported by 43% of women (and more than half of obese women) as a practice to prevent weight gain. Reported use of this practice was related to self-reported weight loss over two years. Two factors associated with effective use of this practice included the level of protein intake and self-efficacy toward weight management.

According to Noel Aldrich, lead author, those participants' who had reported weight loss with "eating more protein" had a protein intake that was consistent with the focus on protein suggested by the 2010 Dietary Guidelines Advisory Committee. He said, "Education regarding dietary protein requirements may enhance the use of this practice. Women may need more information regarding protein energy content and effective selection of protein sources to enhance protein intake as a weight management strategy. Given that the majority of Americans are overweight, identifying the most effective practices and related factors surrounding successful weight loss and prevention of weight gain are important."

New Study Reports Successful Weight Loss Maintenance Using Second Life

Weight loss is a topic of concern for nearly 36% of Americans who are considered obese. There are many barriers that can interfere with weight loss. For those attending face-to-face weight loss programs, barriers can include travel, conflict with work and home, need for childcare, and loss of anonymity.

In a new study released in the May/June 2013 issue of the Journal of Nutrition Education and Behavior, investigators from The University of Kansas Medical Center continue to explore alternative weight management delivery methods to eliminate some of these barriers. The solution they are investigating - virtual reality for weight loss and weight maintenance.

Looking at the results from twenty overweight and obese individuals after 3 months of a weight loss program at a weekly clinic delivered via face-to-face or virtual reality and then 6 months of weight maintenance delivered via virtual reality, the investigators found virtual reality compares favorably with face-to-face for weight loss and may facilitate greater weight maintenance. Debra Sullivan, lead investigator, adds, "Although we found weight loss was significantly greater for face-to-face compared to virtual reality, weight maintenance was significantly better for virtual reality."

The virtual reality weight maintenance program was conducted using Second Life, a Web-based virtual reality environment available to the public. Participants in Second Life create virtual representations of themselves, called ''avatars,'' which can interact with other avatars and navigate through the virtual world of Second Life. Voice communication is accomplished via headset, which allows for person-to-person and group interaction. Education and training takes place on an ''island,'' which is purchased from Second Life and provides restricted group access to the nutrition education/training area.

To further explain how Second Life can be used in this capacity, Dr. Sullivan explains, "Individuals who want to participate in real-life scenarios without real-life repercussions can use virtual reality. For example, participants can practice meal planning, grocery shopping, and dietary control when eating at restaurants and holiday parties to a much greater extent with Second Life compared with the time-limited clinic meeting. Virtual reality may even be able to serve as a more feasible option to monitor individuals after completing a weight loss program."

Dancing With the Stars: training

Most of us are not born with the flexibility of an Olympic gymnast - and this includes ABC Dancing With the Stars pro Cheryl Burke. "I am not one of those girls who can arise just a Split," said Cheryl, 28. "I need to warm up to demonstrate flexibility.

Before you launch into a dance workout, Burke recommends doing this routine of eight minutes of warm-up, stretching and strengthening the muscles that surround the hips, thighs and ankles. Three days a week, starting with two minutes of jumping jacks and immerse yourself in these movements. Web Dynamics-style templates heels - strictly optional!

Fat-Burning Tricks

Q: Is it better to walk a long distance at a slow pace or a short distance at a fast pace?

A: To get the most calorie burn from every minute, the best walks are short, fast ones. A 150-pound woman will burn about 170 calories walking very briskly for a half-hour. For the same burn, she’d have to walk for more than 45 minutes at a moderate pace or an entire hour at a slow pace. Speedy walks also win out for boosting cardiovascular fitness because your heart and lungs get stronger each time you push yourself. Any form of walking burns more calories than doing nothing, though. And studies have shown that, no matter the distance or pace, hoofing it helps reduce your risk of heart disease.

Q: Will exercising in the morning help me lose more weight than working out later in the day?

A: This is the bottom line: A calorie burned is a calorie burned, whether it’s shed in the morning or at night. What is important, however, is choosing a workout time that you will really stick with. If your mornings are already crammed with carpool duties or dashing off to the office, a more realistic plan may be for you to exercise during your lunch break or even after dinner. Just keep this in mind: If you want to torch fat (and, thus, pounds), you will need to do 40 to 45 minutes of moderate to intense exercise at least four times a week—no matter what time of day you decide to do it.

Michele S. Olson, PHD, is a professor of exercise science at Auburn University at Montgomery.

I did it! The good Plan finally

I was the classic dieter serial: I tried everything, diets high protein diets with packaged food, but nothing has ever worked for me. Part of the problem was that I did face the stress of too much to eat, and I would really like to go off the rails the weekend. Any weight I lost still came back.

In December 2009, I reached my weight of 164 pounds and knew I had to do something. I had heard talk of new plan weight loss health editors were developing CarbLovers diet and said, sign me up! Because I work for Health.com, I was very pleased to be able to test the program and revenue in real life.

I am a superpicky eater, so when I started CarbLovers, I was happy to see that I could choose food I really like and wouldn't get sick of the (like Black Bean Tacos, plan them!). To make the most of it, I consulted a personal trainer who recommended that I do more cardio (five or six times a week instead of three) and a little less weight (I stuck at two to three times per week).

I also enjoyed my support system and asked lots of help from family, friends, colleagues and others on the CarbLovers diet. Their cheerleading really kept going me.

So far, I have dropped 27 pounds. When I started the program, I was a size 10; now I'm down to a 4. I cherish the small triumphs every day, as actually enjoy dressing in the morning.

My next objective on CarbLovers is to reach 124 pounds by my 40th birthday this month. But already, I feel good, and I love that I am inspired by friends to get their bodies, too. There are times I past a showcase, catch my reflection light and think, is this really me?

Yes!

Receive the latest health, fitness, anti-aging and nutrition news, more ideas and updates via Email!

Study: 4 Out of 5 Doctors Don’t Get Enough Exercise

As a health writer, people often ask me if I've changed my lifestyle to become a healthier person. Do I eat healthier, work out more, and actually put to use any of those nifty tips I learn about every day?

For a long time, my response was, "No—I still have all the same bad habits; now I just feel guiltier about them."

I did eventually get involved in fitness and running, partially thanks to my job. But I still find it hard to squeeze in a workout most days, even though I know how important it is to my long-term health.

Turns out, I'm probably not the only health-related professional who feels that way. Most doctors, who know the dangers of inactivity more than anyone, don't get enough exercise, according to a study published this month in the British Journal of Sports Medicine.

Almost 80% of doctors fall short
Researchers at the United Kingdom's Bedford Hospital NHS Trust surveyed 61 hospital physicians and found that only 21% get the recommended 30 minutes of moderate exercise at least five days a week—that's less than half of the 44% of the overall population in the same age group who claim to meet this goal.

Those who didn't blamed lack of time, lack of motivation, or lack of workout facilities. (Doctors with an on-site gym at their hospital didn't fare any better than those without, however. In fact, a third of them didn't even know it existed!)

Other good habits had seemed to rub off on the junior doctors, who had an average age of 27 and an average BMI of 23.5 (considered normal weight): They weighed less and smoked less than the national average, and only 7% drank more than the recommended weekly amount of alcohol. As for their abysmal exercise habits, many had been more active in school—and had only become couch potatoes after they started their jobs.

What does it mean for us?
While the study was done on British hospital doctors (as opposed to, say, American primary-care physicians), coauthor Lampson Fan, MBBS, is willing to bet that findings would be similar elsewhere.

"In both the U.K. and U.S., doctors are under the influence of the same stresses," he wrote me in an email. "In many ways, it’s probably worse in the U.S. as the doctors there are working on average 30 hours more [a week] than those in the U.K."

While I can't say I'm shocked at these results, the numbers are quite disheartening. If doctors, whose responsibility it should be to promote good health, can't find time to exercise, what hope is there for others out there with demanding schedules—lawyers, truck drivers, working moms, or people who have taken on a second job?

Previous research has shown that doctors who exercise are more likely to counsel their patients to do the same, and that patients are more willing to try exercising when their doctors disclose their own personal workout habits. Think about it: If an out-of-shape doctor pleaded with you to get more exercise, how seriously could you take him knowing that he's not getting enough himself?

Dr. Lampson recommends that health-care institutions do more to promote physical activity among employees, such as sponsoring organized exercise classes, team sports, and discounts with local gyms. If doctors can get passionate about exercise, hopefully they'll pass on that excitement to their patients—or at least set a good example.

Does the physical fitness of your doctor matter to you? Have you ever been motivated—or discouraged—by the health of a physician?

Get the latest health, fitness, anti-aging, and nutrition news, plus insights and updates via email

Plans to fashion and trends training: what works?

Everywhere where you activate it, someone done something she swears will change his body. Maybe this colleague whose green juice bottles clutter the fridge's Office claims that she has lost 3 pounds in three days. Maybe your buddy said that his clothes are more flexible after hot yoga. In a world of iEverything, where immediate gratification of the rules, it's easy to think it is a magic way to drop pounds fast. Before you eat, sweat yourself silly or something extreme, find out what the experts have to say.

Juice cleanses

How they work: Order you drinks of fruits and vegetables from one of the ubiquitous juice - cleanse companies such as BluePrintCleanse or organic Avenue. Then, as you've probably heard of the friend who will not be silent on this subject on Facebook for three to five days, you drink only these beverages. (If you need to eat, some companies say some foods, especially raw vegetables are OK.)

If it works (and they are safe)? You could do, but it's going to be for most of the weight of the water. "No one should do a juice fast for more than three days," warns Pamela Peeke, MD, an assistant professor at the University of Maryland and author of The Hunger Fix. No matter how many vitamins have juices, the lack of fat means that some of them will be properly absorbed. If repeat you cleanses, Dr. Peeke, periods of caloric deprivation could cause a slowdown in the temporary metabolism. Stay away, if you are pregnant or if you have diabetes. And know that you could still take the weight if you do too, with fruit juices, adds Frank Lipman, M.D., a specialist in integrative medicine in New York. Even the healthiest packages of sugar fruit juices. Species: organic Avenue graceful grapefruit juice has 37 grams.

If you want to try a: A juice fast of three days before a big event should be fine, allows Dr. Peeke, but check with your doctor first. And be aware that these regimes may clean you in several ways: they cost up to $75 per day.

Hot Yoga

How it works: The original is the Bikram yoga, a series of 90-minute 26 poses done twice in a studio of 105 degrees. You will find other courses of hot yoga, yoga Vinyasa or Ashtanga, given in 90-degree-plus rooms. Proponents claim that high times helps the metabolism boost.

If it works (and it sure)? "You're going to sweat a ton, then you go to drink like crazy and delivers to the weight of water that you have lost," says Dr. Peeke. Respect the claims you will burn fat faster? "Your metabolism improves, at least temporarily, about any exercise." And the heat can make you move less vigorously, says Don B. Franks, PhD, fellow of the American College of Sports Medicine: "plus of work you do, the more calories you burn. Avoid the hot yoga if you suffer from high blood pressure or heart disease because it can boost blood pressure.

If you want to try: Paste with power yoga or aerobics to burn fat more effectively. But if try you the hot yoga, drink up: Masters Bikram recommend an ounce from 64 to 80 additional of water per day.

Acupuncture

How it works: This ancestral practice has found new life as part of some slimming strategies. A practitioner inserts fine needles along the ear for target "hunger points" which, when stimulated, can affect appetite-related hormones.

If it works (and it sure)? "Only in combination with a diet and exercise and the magnitude of the benefit is not clear," said Tieraona Low Dog, MD, Director of the scholarship at the University of Arizona Center for Integrative Medicine. It suggests that the potential gains may more likely be the result of a weekly interaction with the acupuncturist: "When someone is responsible, they have generally more successful." Of course, check with a friend could be used for this purpose.

If you want to try: Go to a reputable provider. Find a list of practitioners to the National Commission for Certification for Acupuncture and Oriental Medicine site, nccaom.org. Cost of between $50 and $120 sessions; most people go once a week.

Receive the latest health, fitness, anti-aging and nutrition advices, more ideas and updates via Email!

Fat Loss 4 Idiots Diet - 7 Surefire Ways to Blast Your Fat For Good

Want Fat Loss 4 Idiots Diet program to work for you? Below are 7 Fat Loss 4 Idiots Diet tips for your action today-
1. Be real with your goals - ditch the hype of 'Losing 9 lbs in 11 days'. Although some people will, some will not.. and the best way to losing weight with Fat Loss 4 Idiots diet is - stick to smaller goals, like 2 lbs a week, and repeat the program every month.
2. When you finish the first 11 days of Fat Loss 4 idiots Diet - plan to eat 6 healthy mini meals a day. Load up your plate with 50% fiber, 25% protein and the rest with healthy fat and complex carbs. Avoid the white rice and other processed foods, and think 'Fresh' and 'Wholemeal'.
3. People are motivated either intrinsically (from within) or extrinsically (by outside forces or goals). Find your cue, and you'll be much more likely to stick to your regimen. If you're extrinsically motivated, rethink what makes you workout in the first place - women or performing better on your favorite sport. That will help to get you there the tough time. The intrinsically motivated need cues that remind them to stay on track. If that's you, tape pictures of your chubby self all over the house so you're inspired to head for the gym.
4. Drink more water - it is calorie free and healthier than the fizzy drinks. So limit the fizzy and drink at least 8 glassed of water daily.
5. Plateau buster - if your weight loss levels off, don't worry, It is part of a natural journey of the weight loss process, but they can be frustrating. Switching food plans can be great motivator if you feel you are stuck in a rut, bringing about positive feelings that, yes, this plateau will soon pass. That is why repeating Fat Loss 4 Idiots diet every month is a good switch.
6. In the Fat Loss 4 Idiots Diet manual, you will to exercise. But you must train hard - combine upper and lower body moves - combo exercises (like a squat with a shoulder press) force your body to work harder to balance and stabilize itself. That engages more muscles in your core, increases your heart rate, burns more calories and saves time.
7. Be consistent and persistent - stick it out for the long term with Fat Loss 4 Idiots diet program. There is such thing as a quick fix - you'll need to put in the effort. It will pay off big time!

To Find Out More About Fat Loss 4 Idiots Diet Program, Visit [http://www.fatlossforidiotsdietreview.org/]. And Discover If You Can Get Leaner Faster Than You Ever Thought Possible!

Article Source: http://EzineArticles.com/?expert=Jason_Oh

An Effective Walking Fat Loss Program

Many people have belly fat. Despite their efforts to try and get rid of it, they still struggle with the problem every day. Everyone would like to have a flat tummy. Well, you can achieve this dream through different fat loss programs.
One of the common exercises involved in such weight loss programs is walking. Yes, some people might think that strolling is ineffective when it comes to weight loss. Well, they might have a point, since despite walking every day to work or school, they still have huge tummies. However, it has already been tested and proven that with the right walking exercises, tummy fat loss is possible.
Walking is one of the simplest weight busters available. All you need is to follow an easy routine. You will notice that it has a very good effect on the waistline. In fact, walking can flatten your stomach better than sit ups. Here are some simple guidelines to help you in your workout and make it more productive.
The first thing you need to do is pace yourself. If you are not a very active person, there is no need for you to enter into the workout routine blindly. You might wear yourself out before even making any progress. Begin with 15 minute walks every day. You should walk fast, but not like you are in a marathon. At this point you are just acclimatizing yourself to the workout.
When you get used to the routine, increase the distance and the time you take to perform the exercise. Eventually you will be able to walk briskly for an hour. This does not mean that you have to walk continuously for an hour. You can divide up the time into two if you are comfortable with it. The point is to get you full daily workout routine.
For better results, change the routine every now and then. Do not go on the same trail daily. Covering the same ground will become boring and kill your zeal to continue doing the routine. Select other new interesting places to walk. Pick places that have beautiful scenery and nature. The soothing atmosphere will play a good role in losing some of the tummy fat.
If you are not the outdoors type of person, just go to the mall. Go to the boutique and do some window shopping while at it. This spices up your walking fat loss program, making the whole exercise interesting and worth looking forward to.

Visit Fat-loss-diet-program.com for a fat loss diet that will help you lose weight quickly. With our fat loss diet you will learn how to keep the weight off for good. Let us change the way you think about dieting today!

Article Source: http://EzineArticles.com/?expert=Hamlet_Meyer

Increase Fat Loss By Eating Before Bedtime

Have you heard that one of the biggest mistakes you can make, if you are trying to lose weight, is to eat later in the evening or before going to sleep? If you have, there is logic to this opinion - you would be eating when your metabolic rate is at its slowest, and then it will even become slower while you are sleeping. And as a result of this, it is believed that the combination of your slow metabolism and lack of activity will cause the calories to be stored as excess weight and fat. Well, if you eat the wrong food that is exactly what is going to happen. However, there are foods that you can eat that won't cause this weight gain problem. In fact, they will actually provide additional help with your muscle recovery from training, along with helping you to maintain lean muscle. In other words, eating the wrong foods before bedtime causes weight gain - but eating the right foods can help you burn and lose more fat. What Foods Can Be Beneficial To Eat Before Bedtime? What are the right foods to eat in the evening, and of course, what foods should be avoided? Let's start with the foods not to eat - avoid carbohydrates; the problems come from their relationship to your insulin levels. Insulin is a storage hormone. When you eat carbohydrates there can be a significant increase in insulin, and this can lead to the carbs being stored as fat. And as discussed, with night-time and during sleep being the time when your metabolism is at its lowest, the fat storage problem is magnified. On the other hand, proteins that are slow digesting don't cause this rise in insulin levels. And also remember the thermic effect that slowly digesting protein has, and how it causes and increase in your metabolism far above what digesting carbohydrates will. So, this is where the support for muscle recovery and growth comes from, because as the proteins slowly digest throughout the night, they will continuously be providing the body with amino acids. Do note that you don't want to drink whey protein powder only at night, because this will be digested and absorbed very quickly, resulting in increased insulin - it has been said that whey protein causes more insulin to be released than white bread does. Evening And Before Bedtime Proteins To Eat Animal Protein That Is White Meat: The best animal protein sources are turkey and chicken - they are proteins that are slow to digest and release insulin very slowly. Additionally, these hormones also release another important hormone called glucagon. This is a hormone that helps carbohydrates and fat to be burned by the body as energy compared to insulin and storage as fat. Do note that red meats do not have these characteristics, and will release a lot more insulin, so avoid these. Cottage Cheese And Greek Yogurt: These are great proteins. They digest very slowly, especially because they include casein protein in them. If you have any lactase intolerance problems, there is a lactase-free cottage cheese. And Greek yogurt, since it is fermented, does not cause the same issues that other dairy can. But whichever of these you may eat - just be sure they are plain varieties that don't have the added fruits and sugars. These types have a lot of additional carbohydrates, and added sugar is something to avoid at any time. Time-Release Protein Powder Blends: When I mentioned above not to drink whey protein only, I was not suggesting not to use any protein powders. There is a terrific all-natural protein that is a blend of 4 different proteins, including micellar casein. It is slow digesting, and besides being low in carbohydrates, it is also a good source of fiber and digestive enzymes. So, bedtime eating without weight gain is possible and can be beneficial. My favorite evening meals include my favorite protein powder blend in recipes like Chocolate Peanut Butter Pudding and Cashew Vanilla Protein Cake. These high protein meals are like eating dessert. They have around 300 calories with 35 grams of protein and are low in carbohydrates. And they also include high quality dietary fat from natural nut butters, which further decrease the digestion time of the proteins. Article Source: http://EzineArticles.com/?expert=Barry_Lutz

31 Day Fat Loss Cure Reviews - Pros and Cons to Consider

The 31 Day Fat Loss Cure diet and exercise program by Vic Magary has been one of the most talked about diets this past year. That being said does not mean that this diet is right for you or will help you get the results that you want with a diet. That is why I wanted to take the time to talk about the pros and cons of this 31 day diet and help you make an informed decision when it comes to your search for a affective weight loss program.
Let me touch on a few important details of this diet before I start on the pros and cons of this diet program.
Vic Magary is the creator of the 31 Day Fat Loss Cure diet and exercise program and he got his inspiration to create this fat loss program from his experience in basic training while in the army.
The diet and exercise program has 5 levels of physical fitness each level is set up for 31 days.
There are several testimonies of both men and women who have used this fat loss program and lost a lot of weight.
The diet for the weight loss program is geared toward a cave mans diet. The best way to better explain that is to say that eating foods in their natural state and to stay away from highly processed foods.
Pros and Cons of the 31 Day Fat Loss Cure diet
Here is a list of Cons.
The diet part of this program ask that you refrain from eating foods that are highly processed, breads, pasta, sugars, certain dairy product. This may be hard to adapt to for some folks.
The exercises even though they are short are intense and may take some time to adapt to for some folks.
Vic asks that you stay aware from alcoholic beverages for the first 31 days to help you get maximum results.
Pros for the 31 Day Fat Loss Cure Program
There are videos for each of the workout exercises so that you can easily follow along with and know that you are doing each exercise correctly.
Vic Magary breaks down exactly which foods you can eat and which foods to stay away from. This makes it easy for you to know what is OK to eat and the foods are healthy for you.
There are 5 different levels of exercises so that no matter what physical fitness level you are currently at you can easily get started and move forward to the next level when you are ready.
If you have not worked out in a long time or if you are limited to what kind of exercise you can do due to an injury there is a special part of the program geared toward help people who fall into this category.
In wrapping this up
The 31 Day Fat Loss Cure diet and exercise program has been proven to be effective for several men and women. If you are willing to commit to the diet and exercises in this program for at least 31 days then there is no doubt in my mind that you will experience great results.

To learn more about this diet program visit 31 Day Fat Loss Cure
Sunny James lost 14 lbs in 31 days using the 31 Day Fat Loss cure visit
http://31dayfatlosscurebyvicmagaryreview.com

Article Source: http://EzineArticles.com/?expert=Sunny_James

Workout for Fat Loss and Muscle Gain - Want to Get Slim Fast?

Are you ashamed of your big body size? Do you suffer stigma from friends and foes alike due to your unhealthy-looking body? Have you been rejected by the person you once had a crush on solely because of unnecessary fat on your body? These are just a few of the numerous nasty experiences that people with big body size have to deal with. Social stigma aside, the stark reality of things is the health implications that are associated with big unhealthy bodies. Don't you worry because all is not lost. It is the purpose of this article to highlight top advice, diets and a workout for fat loss and muscle gain.
The benefits of doing exercise cannot be said enough. Some people work out for fun. This is like a hobby to them just like one would take a story book to read. There are those who exercise to avoid bad company that may corrupt their morals such as alcohol and substance abuse. Yet to those weighed upon by the stresses of life, the gym offers a safe haven for their psychological disorientation. However to a majority, and for the purpose of this article, physical body exercise is aimed at losing body weight and building muscles.
Don't we admire the nice shapely-looking bodies of our celebrities? What we don't know is that these celebrities pay a price to have these well curved sparkling figures. The secret lies in physical exercises together with the right diet. The following are some of the tips to help lose weight and gain muscles.
1. It starts with the mind
The mind is a very powerful tool. Depending on how one uses it you can either make it or break it. Before setting out on the mission of weight loss, it is imperative to convince the mind that however big your body is, you can still make it. It is all about being positive and refusing to listen to any other negative voice. Of course there are those around you who care such as your family members and close friends whose encouraging words will come in handy to give you the psychological boost that is necessary. This positive attitude needs to be maintained throughout the period when you will be exercising.
2. Discipline
Discipline is key to anyone aspiring to lose weight and build some muscles. Whether you have an instructor or not, the fact remains that you will have to stick to the regular routine set out for you. There is a well-laid out design for exercising that needs to be respected if the desired results are to be achieved. One of the major reasons why people give up on exercising is attributed to the inability to show dedication and working hard to meet set objectives. It is important to stick to the program and follow what the instructor says.
3. Eating well
Eating well is a very important consideration. It is good to seek advice from health experts and dieticians on the right food to eat. While carbohydrates will supply the body with the most needed energy, vitamins will help fight infections giving room for proteins to build, strengthen and consolidate the muscle fibers to give you that body look that you crave for. Furthermore, all the excess body fat will be converted into useful energy to fuel your new muscle. A high protein diet is essential to grow new muscle.
4. Have enough rest
Good rest and sleep is recommended to let the body recover and to allow metabolic activities time to take place uninterrupted. Recovery time for muscle is also incredibly important. The exercise program should concentrate on different muscle groups each other day to allow proper rest of each muscle group. Upper body one day and legs the next.
5. The workout
The best workout is a muscle building program that will build muscle which will burn fat continuously. So the more muscle you can build, the more calories your muscles will consume. Compound exercises will build muscle and requires a shorter workout since these exercises target multiple muscle groups. Compound exercises may make it more difficult to work out which muscle groups to rest. These are some examples.
Lunges with hand weights
Kettlebell Squat and Raise. Place the Kettlebell on the floor between your feet. Squat down to pick it up and as you stand up raise the Kettlebell up over your head. This will target the thighs and shoulders.
Free weights will target more muscle groups than weigh machines. The dead lift is an excellent all body exercise. This lift uses a weight lifting bar with weights.
These are some helpful diets tips and a workout for fat loss and muscle gain. Remember to get your body quickly into shape, build muscle and the muscle will burn fat for you.

Article Source: http://EzineArticles.com/?expert=Garry_S_Farrell

Diet Loss Program and Fat Loss Info

It seems that everywhere you look today there is a diet loss program that promises to give you the magic formula to weight loss. Take this pill, eat our prepackaged food and all your weight problems are solved. The biggest problem with that is that most of these diet loss programs just want your money. They over promise and under deliver. Fat loss and weight control really isn't that complicated once you have the right fat loss information.
The simple fact is that fat loss is a science and should not be hard. One pound of fat equals about 3500 calories. So if you want to loose one pound of fat a week you would need to burn 3500 more calories than you consume. Easy, right? The trouble is that we often will eat the wrong foods thinking a calorie is a calorie. Some foods actually contribute to burning calories. These are called "super foods" Apples, broccoli, extra virgin olive oil, blueberries, green or black tea. There are some substitutes that are not listed here but you can see that they are natural foods. Not only do these foods aid in weight control they could also help other areas of your wellbeing such as blood pressure, glucose level, digestive issues, etc. Without a doubt, what you eat is a very important factor in your battle for weight control.
The next area that you will have to address is your physical activity. The common misconception is that you have to spend hours in the gym using special equipment or achieving a healthy weight in impossible. The truth is that you probably have everything that you need to start your weight loss program. If you are starting from scratch the best exercise for you is simply walking. The benefits of walking are numerous.
-Walking is low impact
-Walking can lower your bad cholesterol and raise your good cholesterol.
-Walking can help lower your blood pressure.
-Walking is fun and relaxing.
If you are already somewhat in shape and just need to drop a few pounds, try bodyweight exercises. Simple calisthenics have been used successfully for fat loss by thousands of people. Push ups, sit ups, pull ups, jumping jacks, and squats are still used by the military today to keep our soldiers in fighting shape. Remember, you do not have to reinvent the wheel to lose weight. Keep it simple and you are sure to succeed.

Controlling your weight is simple once you have the right information. If you are serious about loosing weight you should visit www.diet-lossinfo.com immediately. Tips, insights, and information that will help you achieve your goals.

Article Source: http://EzineArticles.com/?expert=Michael_A_Baxter

Want Total Fitness and Fat Loss? Try Cross Training

When people think of fitness and fat they usually don't think of these things correctly. Especially the fat part of the equation. You can have your weight just about perfect for your height, but that doesn't mean you are fit and not fat. It is the fat content of your weight that decides that. You might have 20% body fat and less muscle. This means you are overweight. I will tell you how cross training can reverse those numbers.
Now, some fat is needed for your body. It protects vital organs, insulation for you when it is cold out, and can be burned by your body for energy when needed. So, a bit of fat is good. An excess amount of fat is very bad and can lead to many problems. Excess fat has been linked to diabetes (along with a bad diet), gout, high blood pressure, gallbladder issues, and worst of all, coronary artery disease and clogged arteries. This will lead to a major heart attack down the road.
One way to avoid excess fat is with a good diet, of course. Plenty of raw fruits and lean meats, such as chicken, turkey, fish, and lower fat content beef. You need the calories, in your diet, to burn for energy. As you get older you need a lesser amount of calories to function unless you are cross training or working out a lot. A rule of thumb is for every 3500 calories you take in, unless you burn it off, is worth a pound of fat. A Big Mac is almost a thousand calories. It won't take long to go way past 3500.
The only way to keep those pounds off is either to eat like a bird or exercise and workout to burn them. The more exercise, the more you can eat what you like. Exercise does not have to be this hard, painful, and sweaty experience. If you workout this way, you will not keep it up. It won't be fun and you will quit.
The answer to this exercise issue is cross training. It help keep exercise time fresh and not boring. It keeps you interested and having fun. You add some cross training exercises to your normal workout to keep it a bit diverse and fresh. If you are a lifter, cross training will help save on your muscles and possible muscle damage or injury by having you do something different and fun besides lifting weights.
The 3 most common cross training activities that people choose are swimming,brisk walking or jogging, and bicycling. I choose bike riding because I enjoy it, I can cover and see a lot of new territory, and it is low impact on the knee joints. To start, whatever one or ones you choose, you start at a certain distance and then extend that out as you get in better shape.
Cross training, like cardio training, builds up your endurance, your lungs, works your heart and makes it stronger, keeps the cholesterol out of your arteries, and it burns tons of calories.
After I ride, I treat myself to an ice cream or a couple of beers. I don't worry about the calories. Here are the 3 main benefits of cross training:
1. Increases your endurance,beneficial to your heart and lungs and arteries. It is also said that it increases your relaxation level lowering blood pressure too.
2. The muscles you do use depending on the form of cross training you do, strengthens them also. Gives you more definition of your muscles and helps you to lose fat and get leaner.
3. All the different methods of cross training are very low impact on your joints. They will cause very little if any aches, pains, or injuries.
In conclusion,cross training has so many benefits and no drawbacks at all. I incorporated it into my exercise routine and enjoy it quite a bit. I think you would also.
Thanks For Reading,
Scott

I hope you include cross training in your mens fitness workouts.
For a free 7 day ecourse on mens fitness, please visit: http://www.mensfitness4life.com. For even more info on mens fitness try my new mens fitness membership site called Ideal Fitness System. A 14 day trial is only $2.95 and can be found at: http://www.mensfitness4life.com/join.
Thanks,
Scott

Article Source: http://EzineArticles.com/?expert=Scott_L._Moser

6 Great Tips for Fat Loss

Exercise alone will not lead to fat loss. Exercise must be accompanied by sound nutrition. The success of any fat loss program is dependent not on the number of workouts you get per week, but the quality of food you eat. Support your fat loss efforts by incorporation the follow 6 Great Tips for Fat Loss.
1. Eat every 2-3 waking hours
It is important to focus on fueling the body for the results you want. In the case of fat loss you will be looking to fuel the body every 2-3 waking hours. Use hunger as your guide. If your start the day off with a healthy breakfast you will find with in 2-3 hours you will be hungry again. This pattern will repeat through out the day as long as you are eating healthy foods. If you find yourself feeling hungry sooner then increase the protein intake for each meal. Don't confuse hunger with boredom. Often people with nothing to do will hunt through the kitchen in search of something to eat. Don't fall into this trap. Two tips to prevent you from falling into the trap: 1. find something to do, 2. drink water.
2. Don't count calories
Counting calories isn't fun. I do recommend food journaling as a means of keeping you accountable and knowledgeable about what you are eating, but it is not necessary to count the calories. The key is to adjust your mindset when it comes to portion sizes. Use visualization to help you determine portion sizes.
3. Don't drink you calories
Don't forget to account for the calories in drinks. Juices, coffees, teas and alcohol contain additional calories. If your goal is to lose fat; you need to be accountable for these hidden calories. The extra calories consumed in most beverages come from sweeteners. Sweeteners will impede the body's ability to burn fat.
4. Start the day with breakfast
Eating a healthy breakfast to start the day will start the day off on the right track. It gets the fat burning engine running. Skipping breakfast to save calories is a flawed strategy. People who skip breakfast, in an effort to save calories, are more likely to be famished by lunch time. Therefore, consuming more calories at lunch than they would have if they eaten breakfast.
5. Cheat once a week
Eating healthy is good for our bodies, but sometimes we need a mental break. It is okay to give into a craving from time to time. Give yourself permission to cheat on one meal per week. This concept allows you to post pone bad eating choices through out the week. So go ahead and choose one meal to indulge in your favorite foods.
6. Focus on single ingredient foods
Look at it this way: avoid processed foods. Nature has served man well for thousands of years. There is no need to venture far from the life giving foods that are naturally provided for us. Processed foods do more harm that good. Make a concerted effort to avoid them whenever possible.
Here are two examples of processed foods (comment below if you know what they are):
Item 1: Whole grain oats, modified corn starch, sugar, salt, tripotassium phosphate, wheat starch, vitamin E (mixed tocopherols) added to preserve freshness.
Item 2: mechanically separated turkey, turkey, water, sugar, salt, potassium lactate, natural smoke flavor (canola oil, natural smoke, natural flavoring), sodium diacetate, sodium phosphate, natural flavoring, sodium erythorbate, sodium nitrite.
Integrate these six tips into your fat loss regimen and you will be well on your way to a leaner sexier you.

Specializing in fat loss and stiff joints due to lack of physical activity. By using specialized exercises I can strengthen weak muscle, loosen tight muscles and pairing this with simple nutritional strategies help you loose fat. I have a vast knowledge of hundreds of exercise that can be adapted to meet your specific needs. To start loosing fat and reduce joint pain all you need to do is schedule an appointment. Email DBJFitness@gmail.com

Article Source: http://EzineArticles.com/?expert=Darrell_Morris

Sabotaging Your Fat Loss Goals? Why Diets Do More Harm Than Good

Are you frustrated with dieting and not seeing results? Have you spent most of your life trying every fad and weight loss gimmick on the market, and still have unsightly rolls? By cutting calories and skipping meals in the quest for fat loss, you have turned your body into a perfect fat storing machine. I know, this doesn't sound like it makes sense. Actually, it does to your body. I will give you a brief synopsis of how the internal furnace works in relation to food consumption. Forget calorie restriction as your only means of fat loss. Learn how to change your metabolism with food, and start living a life of more energy with less body fat.
The most important number in your fat loss goal should be your resting metabolic rate. This is also referred to as your BMR. This number is the number that tells us how many calories our body burns while at rest. This number does not take into account any activity at all. Neither does it take into account how certain foods can raise your metabolism. There are actually certain foods that have what is called a "thermogenic effect". This means that to digest these nutrients, your body must rev up your metabolism. Adding in more of these foods, and foods that have a high nutrient quality, can enhance our fat loss goals. Start using the terms "fat loss", and stop using the terms "weight loss". There is a big difference.
The biggest problem with cutting calories and skipping meals is that it brings your metabolism to a screeching halt. When you step on the scale a day or two after barely eating, most people think they see good news. They see that the scale has dropped to a lower number. This is not good, and is not healthy. Yes, you see weight loss, but remember, we want to see fat loss. There are expensive scales out there that have a good record, and maybe you would like to invest in one. These scales show how much of your body is fat, and how much is muscle. What the average scale does not show is where the loss came from. We want fat loss, not water, and definitely not muscle loss. After dieting, and calorie restriction for days on and off, or even years, you are now in the habit of yo-yo dieting. By putting your body in a constant state of starvation, you start to burn muscle for fuel. This keeps your body in balance by slowing down your resting metabolic rate. The idea should be to spare muscle and burn fat. What you want to do is to learn which foods to omit, and which ones to add more of.
Skipping meals is also why people end up making poor food choices when they finally do eat, or even worse, why they end up bingeing. Stop skipping meals, and start eating smaller meals more often. Stop looking for quick fixes that show a lower number on the scale. This is not the way to lifelong fat loss. The first place you will lose weight from by skipping meals is water, then muscle, and if you are lucky, a little bit of fat. The last thing that you would ever want to do is lose muscle. Muscle is the only form of tissue that is metabolically active. This tissue burns calories just to stay alive. Getting back to the idea of foods that enhance your metabolism, this is what I would call "more bang for the buck". Foods high in protein not only burn calories to digest, they keep vital muscle tissue from deteriorating.
Let's get back to the thermogenic effect. The body has a harder time digesting proteins and they take longer to digest. Therefore, proteins are a great source when trying to get your body's metabolism to do some of the work for you. Proteins also keep you fuller, for longer periods of time. They are a great source to add to your diet. Protein is a necessary component in building and repairing muscle tissue. The idea is to eat foods that enhance your metabolism, not slow it down.
Carbohydrates from vegetables and fruits are also great sources of nutrients. These food sources are loaded with fiber, and water. These are two other sources of nutrients that people seem to not get enough of. Eating a plate full of vegetables loaded with fiber can still be less calories than a couple of tablespoons of a fat laden food. Fiber will also keep you full for a long time. Carbohydrates will also give you the energy to start an exercise program. Without energy, we have a lesser chance of ever wanting to be active.
Fats can be a great source that is missing from most dieters plates. There are women everywhere that refuse to eat any source of fat. Fats from healthy sources as in avocados, nuts, nut butters, fish and fish oil supplements are a much needed food source in our diets. There is a direct correlation from our hormones to how our moods are affected, when we are low in essential fatty acids. Foods and supplements from plant based and fish based sources are needed to keep the systems working together. Essential fatty acids can help you with your metabolic needs, keep your heart and brain protected, and make your skin and hair supple.
Now let's put all of this information into a useful plan. The idea is to eat several small meals 3-4 hours apart. Aim for a breakfast of at least 300-400 calories. This meal should kick start your day, as well as your metabolism, and break your fast. Each meal should contain some protein, some healthy carbs and a little bit of healthy fat. Counting every calorie is not necessary. However, eating enough protein is essential. Protein can come from animal and plant sources. You should consume around 1 gram of protein per lean pound of bodyweight to be sure you don't go into a catabolic state. A catabolic state is the worse case scenario and is what happens when you starve your body. Remember skipping meals will force your body to hold onto fat and burn through your much needed muscle tissue. If you are active in weight training you need more protein. Plan your largest meals around your most active parts of your day, not the other way around. Most American diets are loaded with the highest amount of calories in the evening. Eat more earlier in the day, and taper off, unless you plan on working out in the evening.
Consuming a variety of nutrients are the way to fuel the body.The body is quite an amazing machine if we give it what it needs to run properly. You wouldn't drive a car on empty, why would you try to make your body work this way?It simply will not function properly without fuel. The right fuel in the form of a nutrient dense diet is what you need to keep all systems running right. Your metabolic system will work for you, if you feed it often, and feed it what it needs.
To make your body feel and look it's best, add a strength training routine to your nutrition plan. Adding muscle is the next best way to enhance your metabolism after you have fed your body what it needs for energy. Bigger muscles burn more calories, even at rest. Raise your resting metabolism, and never cut calories again.

Looking for easy to follow, cutting edge tips on how to achieve optimal health, and strength? Sign up for my FREE newsletter, by entering your name and e-mail address at:
http://www.ConstantEnergyFitness.com

Article Source: http://EzineArticles.com/?expert=Dawn_R_Sylvester

Getting in the Habit of Fat Loss

Change Your Eating Habits
I believe a well-designed exercise program is integral to long term fat loss. However, exercise alone won't make you leaner. Nutrition is key. There is a popular saying that I agree with: "You can't out-train a bad diet." You can still gain fat due to poor eating habits. Here are some important nutritional habits you can adopt to help you lose body fat while maintaining your lean muscle tissue:
Portion Control
Controlling portion size is essential to reducing your body fat. Try to eat smaller meals throughout the day, with each meal consisting of about a palm sized portion of three main food types: protein, fibrous carbohydrates (ie- vegetables), and starchy carbohydrates. This will help moderate your blood sugar levels, improve digestion, maintain energy levels, control your appetite, and make it easier to keep your calorie intake under control.
Eat More Often
This may sound contrary to your objective, but it ties in with the suggestion above. By eating more frequently your portion sizes will need to be smaller. I used to believe, as many trainers did, that eating more often caused your metabolism to increase. However, there is no science to demonstrate this. It appears that you whether you eat 3 times daily or 6 times daily, it does not necessarily affect your metabolism.
That being said, there are other benefits to more frequent meals. Eating 4 or 5 smaller healthy meals or snacks spread throughout the day may help regulate your blood sugar levels, improve digestion, control hunger, and maintain your energy levels. If you wait too long between meals you may find that energy levels will drop, leading to sugar cravings and fatigue.
A simple way to start reducing portion sizes is to add a high protein snack mid-afternoon, to break up the long stretch between lunch and dinner.
Milk Might Not Do Your Body Good
Although the dairy industry has been heavily marketing milk as an essential part of a healthy diet, too much dairy may interfere with your goals of getting leaner. Dairy does contain plenty of calcium and other important nutrients, but many dairy products have a high Glycemic Load which can affect your insulin and obstruct fat loss. Milk may also lead to water retention and mucus production, which can increase congestion.
In addition, a large number of people have a tough time properly digesting dairy. Much of the milk we drink has been highly processed and had various chemicals added. Unless you have access to clean, raw organic milk, I would suggest limiting your dairy intake to natural yogurt and kefir as they contain high levels of good digestive bacteria and are typically easier for your body to process.
To ensure you are getting enough EFA's I recommend supplementing your diet with two or three servings of fish oil every day. This will help your body burn more fat and has many other health benefits.
Avoid Refined Starch and Sugar
Sugar is the enemy if your goal is to lose fat! Sugar contains empty calories (minimal nutrient value), which provide a quick release of energy without actually feeding your body, and then a rapid energy slump soon afterwards. Sugar also interferes with fat loss, due the resulting spike in insulin. When insulin levels are high your body tends to be in a fat-storing or fat-sparing mode. Your body will also prefer to metabolize the sugar for fuel before getting into using fat stores. By including foods high in protein, fiber, and healthy fats you can control this rapid fluctuation in blood sugar. Foods rich in fiber help control blood glucose and insulin levels. Reduce consumption of most processed, low-fiber breads, cereals, breakfast bars, potatoes, and pasta.
Although reducing your intake of sugar and starchy carbohydrates will help you get leaner, a "no carb" diet is not a good idea. Your body needs some carbohydrates to maintain health, and it is unrealistic to follow such a restrictive eating plan. However, there are some benefits to eating fewer carbohydrates and more protein and healthy fats. First of all, lower carbohydrate diets also tend to be lower in calories. Secondly, protein has a much higher thermic effect, so it can lead to slightly more fat loss than a high carbohydrate diet with the same calorie count.
Goat milk products are also easier to digest then cow's milk. If you frequently suffer from congestion, sinus problems, and ear infections, try avoiding all dairy for a while to see if that makes a difference. Alternative sources of calcium include almonds, salmon, cruciferous vegetables, and calcium supplements.
Consume Smart Fats
Fat is a misunderstood nutrient. Many people still believe that all fats are "bad", and think that eating fat makes you fat. However, not all fats are created equal and consuming the right type of fat is not only essential for good health, but it will aid in the metabolism of even more body fat. The good fats are called essential fatty acids (EFA's) and include the Omega 3, 6, and 9 oils. Foods containing these healthy fats include fish, nuts, seeds, avocado, olive oil, and safflower oil, among others. Flax seed oil and fish oil are common sources and are popular in supplement form as well.
In a weight loss study published in the British Journal of Nutrition in 2005, researchers found that the group with the higher protein intake was less likely to regain the weight they lost, and any weight gained in the protein group was from lean tissue. The results were attributed to higher thermic effect and a decrease in appetite.
Finally, another potential benefit of reducing your carb intake is better glycemic (blood sugar) regulation. This means your insulin and blood sugar levels will be more balanced, which may help maintain a healthy body composition and provide health advantages for individuals who are "carbohydrate-intolerant".
As I mentioned, restricting your carbohydrates over the long term is not recommended. A more balanced method of moderating your carbohydrate intake is called "carbohydrate cycling" or "carbohydrate manipulation". This method involves decreasing your carb intake significantly for only two or three days in a row each week, followed by a carbohydrate "loading" day. During the low carb days you will need to increase your protein intake to make up the difference in calories. Carb cycling makes low carb diets safer, more effective and easier to follow.
Change Your Lifestyle Habits
In order to maximize fat loss, maintain your lean tissue, elevate your metabolism, and keep your energy levels up, you will need to make some other changes to your lifestyle. In fact, even with a sound diet and exercise plan, fat loss may be minimal if you do not include some of the following guidelines.
Researchers found that healthy men who slept for only 4 to 6 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood. This is a very poor state of metabolism for someone trying to lose weight, because surplus insulin boosts body-fat storage.
Aim for 8 hours of sleep each and every night, and try to keep a regular routine where you have the same bedtime and waking hour. Pick the time you have to wake up on most days, and make sure you're in bed at least 8 hours before.
Eat More Slowly
Some animals chow down for about 15 minutes, feel full, and stop eating. But you are a human being. If you eat that fast your full stomach hardly has time to alert your brain to tell your mouth to quit chewing. If you eat more slowly and chew your food better you will not only digest better, but you will be less likely to over-eat. At your next meal, take your time, chew well, and rest between mouthfuls.
Stay Well Hydrated
Water is the most important nutrient, especially when you're trying to lose weight. You need it to flush the waste products your body makes when it breaks down fat for energy, or when it processes protein. You need it to transport nutrients to your muscles. You need it to help digest food and to stimulate your metabolism. Water also helps keep you from overheating during workouts on hot days.
To stay well hydrated, let water and green tea be your main beverages. Fruit juices, sodas and other beverages contain calories and often have added sugar. Therefore, avoid juice, pop, and sports drinks and focus on drinking plain water and green tea instead. A good guideline for water intake is to drink one liter for every fifty pounds of your bodyweight per day. Drinking enough water will also help control your appetite and assist with fat loss.
Don't Skip Meals
In today's fast-paced society I often hear people insisting that they are too "busy" to eat right or often enough during the day. If you are serious about getting leaner, eating regularly has to become a priority. One tip to help with this is to pack your meals in advance. This will also help you avoid fast food or junk food snacks. Keep your portions smaller and focus on including protein, vegetables, fruits and foods high in essential fats.
Chill Out
A high stress lifestyle can lead to adrenal fatigue and can also elevate your cortisol levels, which causes the body to retain fat. Some healthy ways to deal with the stress in your life include exercising, getting more rest, and a eating a well balanced diet. Sound familiar? Also try to reduce the stressful activities that you have control over. If you can't eliminate the stress, adopt healthy coping mechanisms such as positive thinking and relaxation techniques. Whatever you do, avoid using alcohol or other drugs to cope with the symptoms of stress... this will not resolve the problem but it will make losing fat even more difficult.
In conclusion, to maximize fat loss and stay lean forever, you need to regulate your calorie intake, elevate your metabolism with a balanced exercise plan, and make some changes to your lifestyle and eating habits. To be successful you also need to be patient and focus on reaching your goals the "right" way, rather than "right away".

Josh Hewett, BA Kinesiology, is a fitness professional, public speaker, and the author of http://www.GetLeanBook.com.

Article Source: http://EzineArticles.com/?expert=Josh_Hewett

Milk and Milk Products (Dairy Products)

Children and adolescents should be encouraged to consume milk products because this is the period of their lives in which they are building their peak bone mass and developing lifelong habits. This article highlights the benefits of milk and milk products, as well as common misconceptions.

A production plant for processing dairy products is called a dairy or a dairy factory. Dairy products are generally defined as food products that are produced from milk. They are rich sources of energy. Raw milk for processing generally comes from cows, but occasionally from other mammals such as goats, sheep, and water buffalo. Water is the main constituent of milk (about 90%).

Milk of various types (including whole milk, skim milk, buttermilk), yoghurt, cheese (e.g. Swiss cheese, cheddar cheese, cottage cheese), and ice cream are dairy products. Of all milk products, milk, yoghurt and cheese are the best sources of calcium.

Dairy products and alternatives such as calcium-fortified soy products are nutritious foods, and provide benefit when consumed as part of a nutritionally balanced diet which includes all of the 5 food groups:

Meat/chicken/fish/alternatives; andA small amount of fats and oils.

The functions of a food are served specifically through its nutritionally important components, including proteins, carbohydrates, lipids, minerals, vitamins and water. Cow's milk is the preferred choice for most people. It provides 67 kilocalories and has a protein content of 3.2 grams per 100 millilitres. Milk proteins include casein (about 80%) and whey (about 20%). Whey has a higher nutritional value than casein.

Once fat and casein have been removed from milk, it consists mainly of whey, which contains the soluble milk salts, milk sugar and the remainder of the milk proteins. Whey proteins consist of a number of specialised proteins, the most important being beta lactoglobulin (50% of whey) and lactoglobulin.

Milk proteins have a high biological value but, unlike egg proteins, they lack sulphur-containing amino acids. The proteins in cow's milk have balanced amino acid profiles and good digestibility, making it the obvious choice when it comes to feeding the family. Casein in cow's milk combines with calcium to form caseinogen. A higher proportion of calcium and casein in cow's milk makes it more difficult to digest than human milk. Some people cannot drink fresh milk because they are lactose intolerant, but can consume sour milk because it contains less lactose.

The nutrient composition of milk makes it a time-tested liquid that is indispensable for the maintenance of optimal nutrition, especially for the young. The major nutrients in milk aside from protein include the following:

Fat

Milk and milk products also contain fat. Cow's milk contains fat that is in the form of glycerides. The fat in cow's milk is a poor source of essential fatty acids.

The fat content of milk varies:

Whole milk contains 3.9 g fat per 100 ml,Semi-skimmed milk provides 1.7 g fat per 100 mlSkim milk provides 0.2 g fat per 100 ml1% milk, a blend of skimmed and semi-skimmed milk, has recently become available. It contains 1 g fat or less per 100 ml.

Carbohydrates

The main carbohydrate in milk is a disaccharide called lactose. It is made up of two simple sugars – glucose and galactose – and is sweeter than sucrose (found in cane sugar). Lactose supports the absorption of calcium and phosphorus and the synthesis of some B complex vitamins in the small intestine. In the human body, an intestinal enzyme called lactase digests lactose. Some people are unable to produce enough lactase, inhibiting lactose digestion. This undigested lactose is then broken down in the large intestine by bacteria, causing the formation of gas, bloating, pain and diarrhoea. This condition is called lactose intolerance.

Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance poses a problem for some people, but can be managed. People who have trouble digesting lactose should avoid dairy products that are not compatible with their system. Many people with this condition can enjoy milk, ice cream and other such products if they eat them in small amounts or eat other food at the same time. Additionally, lactase liquid or tablets can help digest the lactose.

Lactase deficient individuals may tolerate milk with cereals or cooked as custard more than liquid milk. Some dairy foods contain less lactose than others, and may be better for people who suffer from lactose intolerance. These include:

Fermented milk products, including some yoghurts, mature cheeses (like cheddar cheese) and butter, generally pose no problems.Since heating breaks down some of the lactose, heated milk products such as evaporated milk may be preferred to unheated foods.

Vitamins and minerals

Milk and milk products are an excellent source of vitamins and minerals, particularly calcium. Milk has significant amounts of vitamin A and B vitamins such as thiamine, riboflavin and nicotinic acid, but is a poor source of vitamin C and vitamin E. It also contains vitamin B12.

The important minerals in milk are calcium, phosphorus, sodium and potassium. It is, however, a poor source of iron. Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and regulation of the heart's rhythm.

How much calcium do you consume?

Calcium is found in many foods, in particular dairy products and to a lesser degree bony fish, nuts and legumes, fruit and vegetables. It plays an important role in building and maintaining healthy bones and teeth.

Individuals need to consume sufficient amounts of calcium throughout their lifespan. Calcium requirements increase throughout childhood, peak during puberty, then stabilise until an individual is approximately 50 years old, when bone mass deteriorates and more calcium is required.

Click here to calculate your required calcium intake

Milk and dairy products are the major food source of calcium and protein in most developed countries, including Australia. One litre of milk can provide approximately 1200 mg of calcium, representing more than the daily requirement for calcium. Calcium in milk is in a bioavailable form and is readily absorbed. The absorption of calcium is enhanced by vitamin A and lactose.

Adequate intake of calcium is necessary for growth in childhood, and for the prevention of diseases like osteoporosis in adulthood. Research evidence points to an association between decreased calcium intake and osteoporosis.

Calcium is also needed in the diet to control hypertension. A number of studies have reported an inverse association between dietary calcium intake and blood pressure. The most powerful research strategy is the randomised controlled trial. Findings from such clinical trials indicate that an increased calcium intake lowers blood pressure and the risk of hypertension. However, another trial in which researchers followed 193 men and women split into two groups, one taking a placebo and the other taking calcium carbonate tablets twice daily, reported that calcium had no significant effect on blood pressure.

Despite its nutritional value, some people are sceptical of milk consumption, mainly because of the fat and cholesterol content, and the risk of atherosclerosis (clogging of the arteries) or coronary heart disease (CHD). However, there is insufficient scientific evidence to support this caution. In 2004, Dairy Australia Seminar Series, a review of the epidemiological evidence on milk and cardiovascular disease presented by Professor Peter C Elwood, showed that milk drinkers have a reduced risk of cardiovascular disease (CVD) compared to those who drink little or no milk, despite the fact that most of the milk drank was regular fat milk. The review further concluded that there was no evidence of an increase in vascular disease; rather, the incidence of stroke and heart disease was about 15% lower in the subjects with the highest intakes of milk. Evidence from cohort studies suggests that though milk consumption raises cholesterol level, milk is protective against vascular disease.

The biggest setback to using milk and dairy products is that the public in general, and teenagers and women in particular, tend to avoid milk and dairy products because of their fat content.

A 300 ml glass of full cream milk contains 10 g of fat, of which 6.3 g is saturated fat, and can contribute about 770 kJ of energy. In contrast, a 300 ml glass of skim milk only contains 0.6 g of fat (a reduction of 94%), 0.3 g of saturated fat, and 440 kJ (a reduction of 43%). Therefore, consuming skim milk and low fat yoghurt instead of whole milk will allay the fear of health risks associated with dairy fat.

This information will be collected for educational purposes, however it will remain anonymous.

It has been documented that, in most countries, milk consumption has fallen over the past 20–25 years. A reduction in milk consumption may impact on nutritional needs, especially of calcium. It appears that the positive nutritional and health contributing values of dairy products far outweigh concerns regarding cholesterol.

Like any other food, overconsumption may be associated with health risks. The key word in the choice and consumption of any food is moderation. At moderate levels, calcium and dairy products have benefits beyond bone health, including possibly lowering the risk of high blood pressure and colon cancer.

A daily intake of three glasses of skim milk, over cereal at breakfast, in hot beverages and in milk dishes like custard, and one or more portions of low fat yoghurt or low fat cottage cheese, is sufficient to meet your milk requirements. The US Department of Agriculture's Food Guide Pyramid recommends that individuals two years and older eat 2–3 servings of dairy products per day.

A serving is equal to:

1 cup (8 fl oz; 250 ml) of milk 8 oz (250 g) of yoghurt1.5 oz (40 g) of natural cheese (e.g. cheddar) 2.0 oz (60 g) of processed cheese

It is generally recommended that children, pregnant women, older people and those who are unwell avoid unpasteurised milk and milk products. Individuals who are allergic or intolerant to milk and dairy products may try to avoid them. For such people, eating dairy products such as yoghurt in small quantities may be helpful.

Milk and milk products should be stored in a refrigerator to slow down the growth of micro-organisms, such as mould on cheese. Milk, cheese and yoghurt should be stored and used by the date specified on the packaging.

Nutrition in Adolescent Girls

Adolescence is the transition period between childhood and adulthood, a window of opportunity for the improvement of nutritional status and correcting poor nutritional practices. This is about the same period puberty sets in, typically between the ages of 10 and 13 years in girls. Adolescence is characterised by the growth spurt, a period in which growth is very fast. During this time, physical changes affect the body's nutritional needs, while changes in one's lifestyle may affect eating habits and food choices. Adolescent nutrition is therefore important for supporting the physical growth of the body and for preventing future health problems. All parents should therefore pay particular attention to the nutritional needs of their teenagers.

Any nutritional deficiency experienced during this critical period of life can have an effect on the future health of the individual and their offspring. For example, failure to consume an adequate diet at this time can result in delayed sexual maturation and delayed or retarded physical growth. The rapid physical changes of adolescence have a direct influence on a person's nutritional needs. The growth spurt that occurs in adolescence, second only to that in the first year of life, creates increased demands for energy and nutrients. Nutritional status and physical growth are dependent on one another such that optimal nutrition is a requisite for achieving full growth potential.

Nutrition of the adolescent girl is particularly important but under-nutrition (too little food or food lacking required nutrients) in adolescents frequently goes unnoticed by their families or the young people themselves. Adolescence is a time to prepare for the nutritional demands of pregnancy and lactation that girls may experience in later life. Under-nutrition negatively affects adolescent girls by:

Affecting their ability to learn and work at maximum productivity; Increasing the risk of poor obstetric outcomes for teen mothers; Arresting the healthy development of future children;Affecting sexual maturation and growth: andPreventing the attainment of normal bone strength and the development of healthy teeth if a youth doesn't get enough calcium.

It is also a well established fact that children born to short, thin women are more likely themselves to be stunted and underweight (low weight for age). What is more worrying therefore is that the negative effects of adolescent malnutrition persist throughout a woman's reproductive life. Dietary reference intakes (DRIs) developed by the National Health and Medical Research Council of Australia (NHMRC) provide current quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people, including adolescents. The important nutrients that need to increase during adolescence include energy, protein, calcium, and iron.

Energy

Energy needs of adolescents are influenced by activity level, basal metabolic rate, and increased requirements to support pubertal growth and development. Adolescents need additional energy for growth and activity. Adolescent girls need approximately 2,200 calories each day. This is a significant increase from childhood requirements. To meet these calorie needs, adolescents should choose a variety of healthful foods, such as lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables. In an attempt to meet their energy needs, adolescents can fall prey to unhealthy, coercive and aggressive advertisement. They must therefore be well informed in the choice of healthy foods both at home and in school.

Fats and oils

During adolescence, dietary fat continues to play important roles as an energy source, a significant cell structural component, a precursor to agents of metabolic function and a potent gene regulator. The Australian dietary guidelines for children and adolescents recommend 25% of total energy as fat, with less than 10% of energy from saturated fat for children aged over 15 years. The type of fat rather than its quantity is more important in determining the health consequences of dietary fat. This is because studies have shown that eating a low-fat diet for 8 years did not prevent heart disease, breast cancer, or colon cancer, and didn't do much for weight loss, either. Effective strategies for reducing fat intake in children include the use of skim milk and choosing only lean meat. A positive association between dietary saturated fats and total cholesterol level has demonstrated in an Australian adolescent population, although dietary factors may be more important in girls.

Protein

Protein needs of adolescents are determined by the amount of protein required for maintenance of existing lean body mass and the development of additional lean body mass during the adolescent growth spurt. In effect, protein is important for growth and maintenance of muscle. Adolescents need between 45 and 60 grams of protein each day. Most teens easily meet this requirement with their intake of beef, pork, chicken, eggs, and dairy products. Protein is also available from certain vegetable sources, including tofu and other soy foods, beans, and nuts. These foods should be included in the diets of vegetarians especially. When protein intakes are consistently inadequate, reductions in linear growth, delays in sexual maturation and reduced accumulation of lean body mass may occur.

Calcium

It is estimated 45% of peak bone mass is attained during adolescence and so adequate calcium intake is important for the development of dense bone mass and the reduction of the lifetime risk of fractures and osteoporosis. Additionally, calcium needs during adolescence are greater than they are in either childhood or adulthood because of the increased demand for skeletal growth. Adequate calcium intake is essential also for development of strong and dense bones during the adolescent growth spurt. Inadequate calcium intake during adolescence and young adulthood puts individuals at risk for developing osteoporosis later in life. In order to get the required 1,200 milligrams of calcium, teens are encouraged to consume three to four servings of calcium-rich foods each day. Milk provides the greatest amount of calcium in the diets of adolescents, followed by cheese, ice cream and frozen yogurt.

Girls preoccupied with body shape might have a dilemma of including calcium-rich dairy foods, which they perceive as fattening. The National Nutrition Survey carried out in 1995 found 56 per cent of Australian girls aged 9 to 13 years did not meet the recommended dietary intake for calcium.

The fear of getting fat through the consumption of dairy foods appears to be premature and may therefore not be a critical determinant of obesity since a recent study conducted in Canada found no difference in changes in per cent body fat over two years between girls eating varying amounts of calcium from food. Indeed, the type of fat consumed and not the quantity of fat per se must be watched.

Empirical evidence indicates that bad fats, meaning saturated and trans fats, increase the risk for certain diseases while good fats (that is, monounsaturated and polyunsaturated fats), lower the risk. The basic idea regarding the prevention of diseases associated with fat consumption is to substitute good fats for bad fats. (Read more on how to reduce cholesterol in Nutrition for Lowering Cholesterol Levels)

There also appears to be varying degrees to which individuals respond to dietary fat intake. Calcium-fortified foods including orange juice, breakfast bars, bread and cereals are excellent sources of calcium. A study in the US showed that adolescents in the highest soft drink consumption category were found to consume less calcium and vitamin C than non-soft drink consumers. Therefore, excessive soft drink consumption by adolescents may displace the consumption of more nutrient-dense beverages, such as milk and juices. Good sources of calcium include milk, yogurt, cheese, calcium-fortified juices, and calcium-fortified cereals.

Iron

Iron is vital for transporting oxygen in the bloodstream. A deficiency of iron causes anaemia, which leads to fatigue, confusion, and weakness. With the onset of adolescence, the need for iron increases as direct consequence of rapid growth and the expansion of blood volume and muscle mass. As adolescents gain muscle mass, more iron is needed to help their new muscle cells obtain oxygen for energy. The onset of menstruation imposes additional iron needs for girls. The Recommended Dietary Allowance (RDA) for iron is 12-15 milligrams (mg) per day. Good sources of iron include beef, chicken, pork, legumes (including beans and peanuts), enriched or whole grains, and leafy green vegetables such as spinach.

Zinc

Zinc is important in adolescence because of its role in growth and sexual maturation. It is known that serum zinc levels decline in response to the rapid growth and hormonal changes that occur during adolescence. Serum zinc levels indicative of mild zinc deficiency (<10.71 x10-6 mol/L) have been found in 18% to 33% of female adolescents. The RDA for zinc for males and females ages 9-13 is 8 mg/day. For females ages 14-18, the RDA 9 mg/day. Zinc is naturally abundant in red meats, shellfish, and whole grains. Additionally, many breakfast cereals are fortified with zinc. Zinc and iron compete for absorption, so elevated intakes of one can reduce the absorption of the other. Adolescents who take iron supplements may be at increased risk of developing mild zinc deficiency if iron intake is over twice as high as that of zinc.

Folate

Folate plays an integral role in DNA, RNA and protein synthesis. Thus, adolescents have increased requirements for folate during puberty. Rich sources of dietary folate consumed by adolescents include ready-to-eat cereal, orange juice, bread, milk, and dried beans or lentils. Adolescents who have formed the habit of skipping breakfast or do not include orange juice and ready-to-eat cereals in their meals may be at an increased risk of low folate consumption.

Adolescents tend to eat differently than they did as children. Preoccupied with after-school activities and engagement in active social endeavours, adolescents are not always able to sit down for three meals a day. These apparent busy schedules may lead to meal skipping, snacking throughout the day, and more eating away from home. Many teens skip breakfast, for example, but this meal is particularly important for getting enough energy to make it through the day, and it may even lead to better academic performance. When teens skipping meals at home is prevalent, the likelihood of purchasing fast food from a restaurant, vending machine, or convenience store will be high. These foods tend to be high in fat and sugar and they provide little nutritional value. More importantly, eating too many fast foods can lead to weight gain and which may predispose one to diseases such as diabetes and heart disease.

Poor eating habits during the critical adolescent years may lead to both short and long term health consequences including obesity, osteoporosis, and sexual maturation delays. Adolescents are at risk of obesity, obesity-related chronic diseases, and eating disorders.

Obesity

All over the world, adolescent obesity is on the rise. In Australia, the prevalence of overweight and obesity is reported to be on the increase among children and adolescents, suggesting a problem with energy imbalance. Obesity is associated with an increased risk of obesity-related diseases like diabetes and heart disease. Experts have linked this rise in obesity to lack of physical activity and an increase in the amount of fast food and "junk food" available to adolescents. Staying active and avoiding sugary drinks and fatty snacks foods will promote a healthy weight for adolescents.

Eating disorders

Over-eating, under-eating and eating disorders can have serious health impacts. Adolescents tend to be very conscious of appearances and may feel pressured to be thin or to look a certain way (that is self image). Fear of becoming obese may lead to overly restrictive eating habits. Some adolescents even go to the extent of resorting to self-induced vomiting in an attempt to control their weight.

Though adolescents in general are nutritionally vulnerable, certain groups of adolescents may be at greater risk for nutritional inadequacies. This category of adolescents includes the following:

Pregnant adolescents

When a teenager becomes pregnant, she needs more nutrients than her non-pregnant colleague to support both her baby and her own continued growth and physical development. If her nutritional needs are not met, her baby may be born with impaired foetal growth and the subsequent low birth weight or other health problems. For the best outcome, pregnant adolescents need to seek prenatal care and nutrition advice early in their pregnancy (see Nutrition During Pregnancy for more information).

Athletes

Adolescents involved in athletics may feel pressure to be at a particular weight or to perform at a certain level. Some young athletes may be tempted to adopt unhealthy behaviours such as crash dieting, taking supplements to improve performance, or eating unhealthy foods to fulfil their hearty appetites. A balanced nutritional outlook is important for good health and athletic performance.

Vegetarians

A vegetarian diet can be a very healthy option. However, adolescents who follow a vegetarian diet, whether for religious or personal reasons, need to carefully plan their intake to get the protein and minerals they need. Strict vegetarians (those who do not eat eggs or dairy products), also known as vegans, may need nutritional supplements to meet their needs for calcium, vitamin B12, and iron.

Consume low-fat foods especially include sources of polyunsaturated and monounsaturated fatty acids (oils, lean meat, poultry and nuts) but limit intake of "hidden" saturated fatty acids (for example, biscuits and fast foods).