Lose Weight Fasting

Most religions use periods of fasting as a means of demonstrating faith or penitence, and an opportunity for spiritual reflection. Fasting has also historically been a means to express political views and a form of protest.

Though it may not be the most practical -- or safest -- diet, some people use fasting as a way to lose weight or to cleanse the body of toxins, although some experts say our bodies are perfectly equipped with organs that already do the job. How fasting is used for weight loss varies by diet. Some fasting diets involve drinking nothing but water or eating only raw foods for a period of one or more days, while others restrict food on alternate days. Certain fasting diets only allow liquids like water, juice, or tea, while others dramatically cut calories but do not eliminate food altogether.

Does Fasting Help You Lose Weight?

When you fast, your body is forced to dip into energy stores to get the fuel it needs to keep going, so you will lose weight fasting. The big question is how long you will keep that weight off. Because food was often scarce for our ancestors, our bodies have been genetically programmed to combat the effects of fasting. When you eat less food, your metabolism slows down to conserve energy. Then, when you go back to your usual diet, your lowered metabolism may cause you to store more energy, meaning that you will probably gain back the weight you lost and possibly even put on more weight when eating the same calories you did before the fast. 

As you fast, your body will adjust by reducing your appetite, so you will initially feel less hungry. But once you have stopped fasting, your appetite hormones will kick back into gear and you may actually feel hungrier and be more likely to binge.

Research has shown that fasting on alternate days can help people lose weight, but not for long. In one study, people who followed an alternate-day fasting diet shed weight, even when they ate all they wanted on the nonfasting days. However, they could not maintain the weight loss over time.

Can Fasting Detoxify the Body?

Some fasting diets claim that they can cleanse the body of impurities. However, there is no evidence that fasting detoxifies your body, or that your body even needs to be detoxified. It is naturally designed to remove toxins through the skin (by sweating), liver, colon, and kidneys.

Could Fasting Help You Live Longer?

Studies of fasting in both rodents and humans appear to indicate a connection between calorie restriction and longevity. In one study of overweight men and women, a calorie-restricted diet improved markers of aging, such as insulin level and body temperature.

Fasting might also improve longevity by delaying the onset of age-related diseases including Alzheimer's, heart disease, and diabetes. One study showed that skipping meals once a month, as members of the Mormon religious group do, reduces the risk of clogged arteries (the build-up of plaque that can lead to heart attacks and strokes). However, it is not clear from this research whether fasting alone or the Mormons' generally healthier lifestyle (they also abstain from coffee, alcohol, and smoking) is responsible for the improved heart health.  

Researchers do not yet know whether the effects of fasting translate into an actual increase in lifespan, because they have not followed people for long enough periods of time. However the concept of intermittent fasting, such as skipping a meal purposefully on an intermittent basis, is gaining attention. It appears to be a relatively safe way to reduce caloric intake that is easier for some people to do. The data however is not there yet nor is this an accepted practice.

Is Fasting Safe?

Fasting for a day or two probably won't hurt people who are generally healthy, provided they maintain an adequate fluid intake. However, fasting entirely for long periods of time can be harmful. Your body needs a variety of vitamins, minerals, and other nutrients from food to stay healthy. Not getting enough of these nutrients during fasting diets can lead to symptoms such as fatigue, dizziness, constipation, dehydration, gallstones, and cold intolerance. It is possible to die if you fast too long.

Even short-term fasting is not recommended for people with type I diabetes, because it can lead to dangerous dips and spikes in blood sugar. Women who are pregnant or breastfeeding, or anyone with a chronic disease, should not fast. 

Before you go on any type of new diet, particularly one that involves fasting, talk to your doctor to find out whether it is safe and appropriate for you. Also ask your doctor to refer you to a registered dietitian, who can show you how to design a healthy eating plan.

http://www.webmd.com/food-recipes/guide/fasting Lose Weight Fasting

3 Exercises for Abs Every Man Must Know

Have you ever had a six pack? If not, you should change that. Honestly, it’s a simple process. Depending on how much body-fat you have – it may take some time. But the time will pass regardless, so why not just do it. On top of that, having a solid core will benefit you in numerous other ways. For example, one of the leading causes of lower back pain is a weak core (1).

Other benefits include (2):

• Improved balance
• Injury prevention
• Enhanced stabilization during dynamic movements

Definition: The Core The core is comprised of more than just your abdominals. It includes the lumbar spine (lower back), pelvis, and hip joint (3). It literally forms the core of your body. But I know you really just want that six-pack, and that is just what I will give you.

How To Get A Six Pack

Abs are built in the gym, and sculpted in the kitchen. – A Wise Man

I do not care what you heard – no specific exercise or magical vegetable will get you a six-pack. You must reach a low enough level of body-fat so that your abdominal muscles are visible. Period. That is the only way. The muscles are always there, they are just covered by a layer of fat for most people. 

That said, building larger abs in the gym will allow them to become visible at higher levels of bodyfat, but I still do not advocate spending a huge amount of your time in the gym doing ab exercises. It is simply inefficient and your time is better spent on other lifts. The focus of ab work should be on strengthening your core as a whole.

The Only 3 Ab Exercises You Will Ever Need

The simple fact of the matter is that if you are already performing a variety of compound exercises (and you should be!), your abs and core are already being worked and strengthened, albeit indirectly.

For example, your abdominals are a major stabilizer during the squat. A sufficiently strong core is necessary to move any significant amount of weight. Think about it this way – if your core is unable to support the weight you place on your back – your body will simply fold.

However, I still do recommend working your abs directly. Next, I will go over the 3 basic types of abdominal movements, and my favorite exercise for each one. These movements cover all of the major muscles of the abdominal region. Strengthen your abs by progressing in these exercises and you will both reap the practical benefits listed above as well as build stronger, bigger ab muscles, allowing them to become visible at a higher level of body fat.

I suggest doing just 2-3 sets of each exercise per week. You may complete them all on the same day or on separate days. I work out three to four days per week and perform one ab exercise per workout, at the end of the workout.

1. Flexion And Extension: The Hanging Leg Raise

The most common type of ab exercise. You flex and extend your core to work your abdominal region, with a focus on the rectus abdominis (aka. the six pack).

Progression (Advance when you can perform over 10-15 repetitions at a given level)

1. Raise your knees in a dip station, where your back is supported.
2. Raise your knees, hanging from a pull up bar.
3. Raise your extended legs, hanging from a pull up bar (pictured above).
4. Raise your extended legs, with a dumbbell in between your feet.

Other flexion/extension exercises: Decline sit-up, sit-up.

2. Rotation: Plate Twist

Rotational exercises for abs work your whole abdominal region but focus on the obliques (internal and external). Sitting down, simply hold your hands together, or a weight, above your torso, lift your feet off the floor, and move the weight side-to-side, almost touching the floor on each repetition. Progress by both adding repetitions and weight.

Other rotational exercises: Cable Rotation, side dumbbell crunch.

3. Stabilization: Plank

Stabilization exercises work your entire abdominal region, but the stress is placed upon the transverse abdominis – the deepest abdominal muscle that wraps around your spine. This muscle is responsible for a the majority of your overall balance and stability, so it must not be neglected. Progress by planking for longer durations, and then planking on a stability ball.

General Guidelines

1. Draw in your navel (ie. pull your belly button towards your spine) throughout each movement. It increases pelvic stabilization and transverse abdominis activation (4).
2. Brace your core (ie. flex/tighten your core/abs). Helps properly recruit and activate the core muscles (3).

http://www.returnofkings.com/7352/3-ab-exercises-every-man-must-know Exercises for Abs

How Much Weight Will I Put on During My Pregnancy?

It depends on your weight before you become pregnant.

Weight gain in pregnancy varies greatly. Most pregnant women gain between 8kg and 14kg (17.5lb to 30lb), putting most of the weight on after week 20.
Much of the extra weight is due to your baby growing, but your body will also be storing fat, ready to make breast milk after your baby’s born.
Putting on too much or too little weight can lead to health problems for you or your unborn baby.

Gaining too much weight

Putting on too much weight can affect your health and increase your blood pressure. However, pregnancy is not the time to go on a diet as it may harm the health of the unborn child.

It’s important that you eat healthily
Gaining too much weight can increase your risk of complications. These include:

gestational diabetes: too much glucose (sugar) in your blood during pregnancy can cause gestational diabetes, which increases your risk of having a large baby. pre-eclampsia: a rise in blood pressure can be the first sign of pre-eclampsia. Although most cases are mild and cause no trouble, pre-eclampsia can be serious.

Gaining too little weight

Gaining too little weight can cause problems such as premature birth and a baby with a low birth weight (less than 2.5kg or 5.5lb at birth). It can also mean your body is not storing enough fat.
Lack of weight gain can be related to your diet and weight before you become pregnant.
However, some naturally slim women stay slim while they’re pregnant and have healthy babies.

Staying active

Staying active is important while you’re pregnant as it will help prepare your body for labour and birth.
Keep up your normal daily activity or exercise (unless you’ve been advised by your midwife or GP not to exercise).

Advice about your weight

Your midwife or GP may have special advice for you if you weigh:

more than 100kg (200lbs)

less than 50kg (100lbs)

If you’re concerned about your weight or any other aspect of your health when you’re pregnant, ask your midwife or GP for advice.


http://www.nhs.uk/chq/Pages/2311.aspx?CategoryID=54&SubCategoryID=128#close

How Many Calories to Eat to Lose Weight

Learn to count your calories

Do you need to know your daily calorie count as part of a weight loss plan, your weight maintenance program, a healthy lifestyle commitment, to explore a low calorie anti-aging diet, or to help keep away the dreaded belly fat?

Here are some easy calorie counting tips to help you get started on your road to a healthier life.

How to measure portion size

Remember portion size, portion size, portion size.

Every time you see a calorie count, it is based on the portion size or the amount of the food tested.

Watch that nutrition label 

Most prepared foods now have nutrition labels which include the calorie count per portion. For other foods, use a calorie counter chart.

When you change the portion size, be absolutely sure you have not increased it.

Remember, when you change the portion size, you will always change the calorie count. 

Avoid portion distortion

When preparing food at home, measure portions twice.

Measure ingredients before you cook especially with recipes that give you calories per serving.

Then measure portion size after cooking to check with calorie counters.

This is easier by keeping separate sets of measuring spoons and measuring cups near the refrigerator and/or pantry areas.

Exchange high calorie food for low calorie food

Pump up your daily diet with very low calorie foods like a variety of very low calorie green teas in delicious flavors, low calorie fruit selections, and low calorie vegetable selections added to recipes.

Discover how to make low calorie substitutions for high calorie foods. For example, instead of a creamy, sugary double latte that has 500 calories or a high calorie snack, treat yourself to a delicious new green tea at 2 calories.

Keeping track of daily calories

Keep a written daily record until you have developed all the skills you need to maintain a low calorie diet with sufficient healthy nutrients for life. You simply can’t keep these totals in your head, day after day, year after year, and it is the calorie totals that count.

Try keeping a small pad of paper in your pocket with a small pencil or pen.

Record the calorie totals as you eat them and keep running totals of the weeks and months to measure your progress.

If you are considering an anti-aging diet of calorie intake reduction while maintaining optimal nutrition, you must first check with your physician to monitor any prescription drugs you may be taking for a health problem.

Since eating healthy may improve your health rapidly, your treatment program may also need to change accordingly. People may be able to carefully stop some medications. Also, this diet is for healthy non-pregnant adults only.

 http://www.green-tea-health-news.com/counting-calories.html How Many Calories to Eat to Lose Weight

Can Group Fitness Program for Weight Loss Help Me?

Group fitness classes have many benefits for the fitness enthusiast. There are many classes available in local gyms and community organizations. Cycling clubs, walking groups, and boot camps are fast on the rise in the area. Most gyms host classes such as Zumba, abdominal, and yoga. Infomercials are showing new programs everyday so you can have the experience of a group session right in your home. There are four main benefits of group training. Teamwork can be utilized in some training sessions to complete exercises that require a partner. For individuals that work together group fitness can build camaraderie. The military and first responders use this type of training to help build a cohesive unit.

Accountability insures that as a member of a team you want to be there for your fellow classmates. No one wants to be the one that is late or absent from an appointment. An appointment helps many in having a schedule to workout.

Program Design is an important part of reaching your goals when exercising. Most individuals don't know how to schedule out a plan to help achieve their goals. The cost of individual training can put a burden on some because of the cost per hour. The trainer that leads the class has already thought out what works and gives the maximum benefit to that days program.

Socializing with like minded people can help you in feeling good about the people you're with. People have a need to bond, and being apart of a group gives that feeling of belonging. Group training gives you the opportunity to meet new people in the community that have some of the same motivations to live a healthy lifestyle.

Group training will continue to grow in popularity in the coming years. Group fitness can be done by anyone regardless of age, gender, or physical ability. It just takes the right class and set goals to achieve the results you want. So, what are you waiting for class is in session.

http://www.examiner.com/article/can-group-fitness-help-me Fitness Program for Weight Loss

Can Nutrition Help Fight or Ward off Depression?

Depression is a debilitating but widespread condition involving low mood, low self-esteem, and loss of interest or pleasure in normally enjoyable activities. Nutrition may have the potential to affect a person’s risk of depression, its symptoms and its severity. The link is frequently explored in research studies, but the results are not yet conclusive.

Some aspects of nutrition that may be associated with depression include omega-3 fatty acids, vitamins C and E, folate, alcohol, caffeine, and overall style of diet such as the “western” diet containing processed foods.

Some people eat more when they are depressed, while others eat less. In any case, it is likely that a depressed person will not prioritize healthy eating all the time. Fast food or comfort food can seem more appealing. However, sustaining food is needed to maintain stable blood sugar levels. Although the brain needs glucose to enable it to perform effectively, very sugary foods cause blood sugar levels to shoot up and then plummet, leading to lethargy. This can trigger another sweet craving, and the cycle continues.

Certain foods increase the physical stress on your body by making digestion more difficult, or by denying the brain essential nutrients. Drinks can have just as great an effect: caffeine and alcohol both put a considerable strain on the body, and sometimes the mind.

Relying on caffeine for energy is not a good idea. It raises stress hormones and can cause insomnia and dehydration, having a negative impact on the body. Yet the link appears somewhat complex. A very recent study in Finland looked at the connection between caffeine and depression. Based on 2,232 middle-aged men, it found that depression was significantly less likely in heavy coffee drinkers (more than 813ml per day), than non-drinkers. Tea and overall caffeine intake were not linked to depression.

Heavy consumption of alcohol will have unpleasant effects the following day and perhaps in the longer-term. This does not mean that depressed people need to avoid alcohol completely, but it is not a healthy coping technique.

Foods That May Help Fight Depression

Regarding omega-3 fatty acids, experts suggest they may affect depression because they are widespread in the brain. Dr. Rossella Liperoti and colleagues at from the Catholic University of the Sacred Heart in Rome, Italy, explain that the omega-3 fatty acids eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA) are the most common polyunsaturated fatty acids in the brain.

These compounds help regulate cell membranes, dopamine and serotonin levels, communication between brain cells, and brain glucose metabolism. “Increasing evidence from animal and human research shows omega-3 depletion may play a role in several disorders,” say the team.

“In particular, an association between omega-3 and depression was repeatedly suggested in observational and experimental studies on populations affected by major depression, depressed mood or postpartum depression,” they add. But they point out that larger and more sophisticated studies are needed to provide “convincing evidence of a causal relationship” and to show a benefit from supplementation.

In any case, omega-3s are found in high concentrations in oily fish such as salmon, herring, mackerel, anchovies and sardines, as well as flax seeds and walnuts–all generally considered “healthy” additions to the diet.

Earlier this year, an Australian study found that a “traditional” dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was associated with lower risk of depression than a “western” diet of processed or fried foods, refined grains, sugary products and beer. But the researchers say a direct association cannot be confirmed.

A 2009 study from the University of Minnesota investigated whether depressed women had a higher consumption of sweet foods. Dr. Robert W. Jeffery and colleagues say that stress and depression are associated with cravings for sweets, and chronic sweet consumption may reduce levels of the “stress hormone” cortisol. Individuals with seasonal affective disorder also show a preference for sugar-rich foods in the winter months.

They did find that depressive symptoms were associated with sweet food intake, which is “consistent with the hypothesis that eating sweet foods reduces negative mood.” Of course, this coping technique could backfire, as it is well established that depression is more common among overweight and obese people.

However weak or strong the effects of nutrition are on depression, providing the body with the nutrition it needs is a positive step individuals can take toward combating their condition. With adequate nutrition, we are all better prepared to face the challenges of the day.

http://psychcentral.com/lib/can-nutrition-help-fight-or-ward-off-depression/0003150

8 Benefits of Belly Dance You Didn’t Know About

Photograph by Chris Willis

There’s a reason that dance is found in every culture. Modern science has only begun to examine the physical, mental, emotional, social, and spiritual benefits that have held intuitive value in human society throughout all history. In short, dancing makes you a better human being in body, mind, and soul.

The General Benefits of Dance

You probably know that dance, like many aerobic activities, is great for burning calories and toning muscles. Unlike a standard gym equipment workout, however, practitioners also work on balance, coordination, and flexibility. These forms of conditioning are essential to creating better body awareness, improving posture, and preventing injury. This powerful fitness combination is an effective booster for heart health, immune system response, hormone regulation, and blood circulation. That is why…

·         Dancers have brighter, clearer skin. A benefit of better circulation and enhanced oxygen to skin cells. Maximize your skin’s potential by drinking lots of water especially before, during, and after dance class. Slough off dead skin cells regularly in the shower with a loofah and gentle exfoliant.

·         Dancers sleep better. Whole-body health and wellness is associated with an increased ability to follow natural cycles. For the best sleep, try for at least a half hour of dance or other physical activity every day. Do not dance just before bedtime, though.

Dance is mentally stimulating, as well. Having to synchronize the movements of different muscle groups improves motor skills. The aesthetics of the art are tied to spatial geometry, and the practitioner must be aware of and learn to create shapes and lines with their bodies. This is why it’s hard to be bored in dance class, and it’s also why…

·         Dancers have good memory. Mental alertness and functioning is stimulated during a time when increased oxygen is being delivered to brain cells. Be sure to challenge yourself both physically and mentally with your dance practice and change up your routine as often as you can. If you normally improvise, try creating a choreography (and vice versa). Take apart your go-to combinations and create some new ones.

Dance is a well recognized form of psychotherapy used primarily for its ability to promote healthy body image, positive social interactions, and confidence. It is also a notable form of stress relief and management. These benefits are especially important to the modern woman, who is bombarded by unrealistic standards of female beauty by mainstream media. Moms are the new unsung superheros of today, expected to fulfill roles both within and without the domestic sphere. Many women are drawn to dance for its social and emotional benefits, and it’s also why…

·         Dancers make better decisions. Stress is linked to procrastination and impulsiveness, both of which can lead to making poor choices. A person of healthy mind is better able to weigh the facts and consequences, and is more likely to give up immediate satisfaction for long-term benefit. For dancers this is especially true with body-related decisions such as wearing a seat belt, choosing not to smoke, and practicing safe sex.

Did you know… that there are ‘dancer’ genes? A study published in the American Journal by psychologist Richard P. Ebstein and colleagues revealed that dancers consistently differed from the general public at two key gene locations. Interestingly enough, these genes had little to do with physical ability. Instead they were associated with a personality that tends to communicate through symbolism, and to attach a ceremonial or spiritual connection to this communication.

The Unique Benefits of Belly Dance

Within the spheres of different dances there are unique benefits. Belly dance emphasizes fine articulation of the core, pelvis, and gluteal muscle groups. These are stimulated in several ways. Movements like shimmies utilize a rapid contraction and release mechanism, while circles and eights tend to elongate and strengthen muscles simultaneously. This is why..

·         Belly dancers digest better. We move muscles of the abdominal and pelvis region which massages deeper internal organs. The result is better intestine and colon health. Remember, though, to leave at least an hour or two after eating before you practice. Having food content in the stomach while dancing can make one nauseous!

·         Belly dancers have less intense menstrual cramps. Strengthening of pelvic muscle groups and improvements in blood circulation help prevent cramps over time. However, practicing belly dance can also relieve cramps when they occur. It’s even recommend by the Kotex brand.

·         Belly dancers experience less back pain. Back pain is now reported by over 80% of adults, and the numbers continue to increase as our lives become increasingly sedentary. Relief can be found, however, by strengthening the deep core muscles that cushion and support the spine. This is why it is especially important to always practice with good posture, otherwise dancing may instead aggravate an existing back condition.

·         Belly dancers experience easier child-birth. Belly dance has been used in Arabic cultures to condition women for child birth for hundreds of years. Studies now confirm that belly dance, through its strengthening and lengthening of the pelvic floor muscles, is in fact great pre and post natal exercise. Increased blood circulation to these regions also delivers more oxygen to the developing fetus. Women who are pregnant, or who plan to become pregnant, should consult their doctor first to make sure belly dance as a prenatal exercise is appropriate for their body.

http://www.anankedance.com/8-benefits-of-belly-dance-you-didnt-know-about/