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When it comes to losing those excess lbs, the simplest technique would be to count calories. However, recent studies have discovered that most dieters greatly undervalue the quantity of calories they are eating, leading to unnecessary weight increases instead of weight loss.

This situation is triggered by 2 factors - the false representation of calories on ingredient lists and our own internal lies about the snacks we eat.

For example, how often have you forgotten to include a muffin to your daily consumption persuading yourself that its calorie value is inconsequential or have ignored the amount of coffee or fruit juice you have consumed during the day?

Without even being aware of it, many of us are sabotaging our diets simply by not recognising what we are ingesting. What can I do to stop this?

To achieve lasting, safe fat loss many dietitians suggest ingesting no less than 1,200-1,500 calories a day. This supplies your body with enough nutrients to function whilst encourages it to burn your existing fat stores to make energy and thus support you to lose those excess lbs.

But what else should you be doing?

1. Maintain a food diary - to make sure you are not accidentally eating more calories than you think, consider writing in a food diary where you can account for all you eat and drink, alongside the amount of calories each includes. Food journals are a superb way to spot the weak areas in your diet and recognise your triggers.

2. Teach yourself - not all calories are healthy calories, so even though you may think you are eating only 1,500 calories a day, if these nutrients are themed on processed foods which are high in fat and sugar, this can damage your weight loss. In addition, whilst wholemeal pasta, rice and potatoes etc are recommended for diets; if you do not workout often enough to burn off these carbs, these calories will be changed into stored fat that is harder to get rid of.

3. Read the label - even though not all products, such as fruit and vegetables, contain calorie statistics, it is still possible to analyse the calorie amount of all your favourite foods thanks to the internet. The trick is to remember to look at all your foods, and properly calculate the calories in all of your portions/drinks. Approximating these figures will cause you to unconsciously underestimate them, and let you eat more than you think.

4. Measure your portions - the majority of product labels nowadays tell you how many calories there are in the complete meal on top of per a 100g individual size. Even though these indicators on portion sizes are useful, unless you know the exact weight of what you are ingesting, it is easy to let yourself ingest more but make yourself believe you have eaten their recommended portion.

This is where swapping pre-cooked processed foods for freshly made dishes is useful. By cooking all your meals from scratch, you can monitor exactly how much you are consuming and take control of your calorie intake. Similarly, by cooking for yourself you can learn more about portion sizes and the real weight of products.


Author : Michelle Jane Kulul
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Have you been on a starvation diet before? You know the ones I am talking about — when you eat nothing but protein or torture yourself with some sort of water vegetable diet. Your body may lose a bit of weight, quickly, but unfortunately, it is either only water weight or even worse all muscle and no fat. Then all of a sudden, you hit a plateau and can't lose any more weight, and as soon as you give in and eat the wrong thing your body balloons up bigger than it was before you started.

So the sad irony about these diets is that they claim to help you lose weight fast, but they eventually leave you in a much worse position than before — heavier and at even less of a disadvantage to actually lose the weight properly. The reason is that you have damaged your metabolism.

Well, I bring you a bit of good news. Your dream body is not lost forever. Although it will take you a bit more time to actually recondition your body and its metabolism, you can still build a great body if you get off on the right foot this time.

You have got to train your body to be a muscle-building fat-burning machine. And I am about to share with you how to do that. Within 1 month your metabolism will be warming up, you will be starting to really get into a zone, and 2 months in you will be really shedding the weight. After the 3rd month, you will be like a well-oiled machine.

Of course, this all depends on consistency. It's all about choices, and you have got to make the right ones. So what are the keys to making this happen?

• Eating 5-6 smaller meals a day
• Eating every 3 hours or so, including breakfast
• Having a good post workout meal (often this means a shake)
• Actually eating enough calories to maintain energy levels
• Making the right food choices, such as unprocessed meats and vegetables

And don't Forget about the training aspect!

• Strength Training, building muscle that burns calories all day by doing compound movements
• Interval Cardio to increase the intensity to increase your metabolism.

Your exercise routine is really your key to success. I have noticed that the majority of people out there think that they can simply change their diet for a couple weeks and all of a sudden they will be transformed into who they want to be. This is partially laziness and is partially the fault of the fitness corporations preaching their easy results.

To really fix your damaged metabolism, you need both diet as well as exercise — and I'm sorry to say that walking isn't going to do it. The mixture of strength training and high intensity interval training is paramount to your metabolism rebuilding success.

Often I hear people say, "But I don't want to build muscle, so why do I need to lift weights?" It is necessary to build muscle to fix your damaged metabolism. You need to do compound muscle building exercises, even if you are female. Doing squats and deadlifts as well as other core strengthening exercises (not sit-ups and crunches) will burn help burn the fat off your body even when you are not working out.

Keep at it and over time, you will eventually notice that you have fixed your damaged metabolism. Your body will be burning calories like crazy, even when you are resting, and that's what we really want, isn't it?


Author : James Druman

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There are many health ailments, particularly the ones those are chronic that need a long term treatment. The problem with such ailments is any modern or allopath medication, if taken for quite a long period definitely come up with lots of complications, unwanted, side and harmful effects. Here, the patient is in catch-22 situation since he or she has to continue modern medications for a long term and on the other hand, he or she is also going to face hazardous consequences that will follow these medications.

Diabetes mellitus is one of the chronic diseases that require lifetime medication and the patient has to take it without any failure. The medications used for diabetes are called as 'OHD' i.e. oral hypoglycemic drugs. Looking at more and more researchers coming up with clinical trials on modern medications and their side effects, people now prefer to go for natural cure for diabetes. Diabetes affects millions of people across the world. Let us learn natural cure for diabetes.

1. Diabetes is a metabolic disease; however, there are many factors that make a person prone to have diabetes. Obesity is one of such factors. The natural cure for diabetes includes keeping the body fit and fine. The weight should be under-control and for this, low calorie diet is advised. Also, jogging, cardio and brisk walk may be beneficial.

2. The nature has gifted us with lots of herbs that possess natural anti-diabetic (hypoglycemic) actions. One can go for single herb therapy or can go for some formula that contains a combination of such herbs. Herbs such as haritaki, haridra, meshshringi, methika, bhringaraja etc are considered to be very beneficial in diabetes. They are believed to increase the uptake of glucose at peripheral organs and hence reduce the blood glucose levels.

3. Several exercises have shown good results in treating various health ailments including chronic cases like diabetes. Natural heal for diabetes also includes holistic exercises such as Yoga and Pranayama. Some holistic practitioners suggest aromatherapy, acupressure and acupuncture to be effective in treating diabetes up to certain extent.

4. One should avoid any sort of food that contains sugar. Sugar acts as a poison for diabetics. Also, natural treatments should be considered as a secondary line of treatment in management of diabetes. In cases where insulin is prescribed, one should not depend upon home remedies or any other alternative. Even holistic exercises are to be considered as adjuvant to the first line treatment which is taking insulin injections and OHDs.

Herbal or natural diabetes mellitus treatment

Herbs such as fenugreek, Karela, turmeric are known for their glucose lowering properties. One can too practice pranayama and yogasana to keep body glucose level under control. In Ayurveda, pills like arogyavardhini vati, haridra khand etc assist in controlling the blood glucose level and too enhance body’s natural insulin production. One has to do several exercises in order to stay body in harmony.


Author : Dr.Charles Buchar
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Cholesterol has become a problem for so many people in the world. It can cause issues when a person develops heart problem. So, it's important to control its levels because it can take your life. Now, cardiologists have even suggested that people, who are more than 20 years old, should be checked for artery blocking levels once in half a decade. If some people have heart diseases in the family, then the frequency of this check up should be even more.

But, the danger levels also depend on the kind of cholesterol that you have in the body. It's tough to control the levels of bad cholesterol rather than good cholesterol. The levels of good cholesterol can be controlled by making simple changes in the lifestyle. A faster reduction can be brought out by drug therapies. Drug therapies can control the cholesterol in a time period of 6 weeks only.

Even use of lower saturated fat can also cause reduction of cholesterol in the body. Such saturated sources are eggs and foods which contain cholesterol in large amounts. Such foods include red meat and butter. Exercise is the best way to get rid of high cholesterol.

Patients can also decrease cholesterol by consuming more vegetables and fruits. It's because such substances include whole grains which contain antioxidants. They can help in the reduction of cholesterol. In fact, such fiber can help in sucking up the built cholesterol levels in the body. Many sources of fibers like oats, barley are responsible for decreasing such cholesterol levels.

Although some of the people feel quite sad when they hear about their high cholesterol levels, they can make an analysis of many factors before reducing it. The reduction also depends on many kinds of factors which include smoking, diabetes, high blood pressure and obesity. Such risk factors make you more susceptible to a heart disease. Even if this disease is a part of the family's legacy, then you are more likely to contract it.

So, the doctors can recognize your risk of getting this disease after analyzing all these factors. So, doctors advise a quicker reduction when they find about such factors. They can ask for a reduction in the LDL to 70. But, the figure won't be much low if you are not vulnerable towards the disease. So, the LDL reduction can be only till 130.

Although lifestyle modifications can also bring about the changes, it's better to opt for drugs. It's because drugs can cause a faster depletion of the cholesterol levels. There are many kinds of drugs which can induce a reduction in the level of cholesterol. So, although any person should try to reduce his smoking habits and lose weight they however can't bring out much change in the cholesterol levels. Such changes are sufficient only for people who don't have much high cholesterol levels, for others using drugs is important. Some kinds of medications which can cause reduction in the levels of cholesterol are niacin, fibrates and bile acid resins. Such medicines can cause great reduction s especially statins which can produce changes by 20 to 50%.


Author : James S. Pendergraft
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