Keeping The Weight OFF

October 18th, 2009

keep-weight-offOne of the biggest problems with dieting today is keeping the weight that you lose OFF. Usually it is not that difficult to lose the weight, however, it is more difficult to keep the weight off. A lot of times this is because it is difficult to maintain the rigid diet standards that led to the sudden weight loss. Although some people struggle to keep their weight off, there are others who have been successful at losing weight and keeping it off. How do they do this?

Usually people who keep weight off maintain a low-fat diet. However, they are not extremely restrictive. They do make sure to control their portions. In addition, successful weight loss maintenance almost always involves eating breakfast. It is an extremely important meal of the day. Furthermore, for those who want to keep weight off, physical activity is always helpful. And, lastly, a positive attitude is extremely beneficial.

Additionally, keeping weight off usually involves a routine. Make your new weight loss choices part of your lifestyle. This way, it will not be difficult to make decisions that could impact your weight because you will already be accustomed to healthy eating or you will already be used to physical exercise.

What’s The Right Amount Of Exercise?

September 21st, 2009

exerciseEvery medical professional will tell you that exercise is important. In fact, getting enough exercise is vital to the health of our body. And, we do not realize that exercise is really as important as eating right. Too often, exercise is connected with losing weight. And, while exercise is an important part of weight loss, it is also an important part of our daily health. Therefore, regardless of your weight loss goals, exercise should be part of your lifestyle. How much exercise is the right amount of exercise to be healthy?

Health experts say that 90 minutes of exercise a week is the optimal amount of exercise to remain healthy. For the average person, this means you could spend 30 minutes a day, 3 times a week, exercising. Ideally, aerobic exercise is the best type of exercise because it is the best for you heart. As you exercise, your heart muscle will get stronger. And, aerobic exercise increases your heart rate, which helps circulate your blood flow. And, or course, aerobic exercise does burn the most calories.

If you are not currently exercising 3 times a week, consider starting a routine. You will be healthier. And, you do not have to run a marathon to get a good aerobic workout!

Smart Nutrition: Choosing Your Food

September 14th, 2009

smart-nutritionToday we have more access to a variety of foods and more access to nutrition information than ever. While this is a great benefit, it can also be overwhelming and make choosing the right foods difficult. The following options might be beneficial when you are unsure what decisions to make when it comes to nutrition:

1. Eat Smart, Be Fit, and Live Longer. This is the mentality of those who lived in Blue Zones – areas where people lived to ages of 100 years old. Try eating a plant based diet.
2. Choose Carbs That Satisfy You. more info

If possible, focus on complex caborhydrates – whole grains, legumes, and vegetables.
3. Add Nutrients To Your Diet. Make sure you are getting your daily intake of calcium and the vitamins you need.
4. Eat Treats, But Save Them For A Special Day!
5. Do not over salt. While sodium is good, too much can lead to risk of disease.
6. Try eating foods that are good for you. Most of us know what these foods are, so implement them in your diet.
7. Portion control your meals so that you do not eat more than you should.
8. Eat good proteins. Avoid fried foods and stick with the grilled option.

Relieve Arthritis with Weight Loss

September 21st, 2008


With almost half of Americans expected to develop arthritis in their knees and many more Americans continuing to be obese and carrying extra pressure on their knees, the nation’s most common cause of disability is only going to continue increasing. The obese will face an even greater risk due to the extra weight. But there is good new, by losing just fifteen pounds the knee pain can be cut in half and only eleven pounds can cut in half the risk of ever developing arthritis.

The key to reducing your risk, whether you are obese or not, is exercise and losing weight. For every pound of weight that you lose, there is a four pound reduction in the pressure on your knees.

Exercise is the absolute best way to alleviate the pain for those who already have arthritis and will help prevent it from developing if you don’t have it yet. Many who don’t do something about weight loss and exercise now could end up having surgery or be in a wheelchair.

Start an exercise and weight loss plan today! Your knees will thank you.

5 Minute Workouts that Get Results!

April 2nd, 2008

Lose weight fast with resistance training.Resistance training is the fastest way to build the body you want.  Push ups, crunches, pull ups, squats, curling, step ups (use a sturdy chair), and military presses will help you build muscle.  The extra muscle mass will help you burn more calories each day. 

The next time you are at a gym, look around at the people working out.  Usually those working on resistance training will have the leanest, sexiest bodies.  Too many women are drawn towards aerobic activity and never try resistance training.  Resistance training gets fast results.  Aerobic training is wonderful for your health and well being, but results come much slower and with a lot more work.  Do both if you have time.  But if you don’t, then 5 minute workouts 3-4 times per week will help you achieve the body you are looking for.

Working out at a gym is best – but you can do 5 minute workouts in your own home when you wake up.  It’s fast and it’s private.

Submit Articles to Sues Health Center Blog

November 16th, 2007

Would you like to submit health articles on SuesHealthCenter? Posting on the blog is a great way to increase exposure and build relevant links. The rules are simple: all posts must be useful, interesting, and original.

* No more than one outgoing link per article.

To become a contributor:

1. Link to on your own website.

2. Register (user names are case sensitive) by clicking here: Register

3. Fill out the form on the Become a Contributor Page.

4. Your Sues Health Center blog status will be upgraded to Contributer within 48 hours.

Preventing Heart Disease

October 15th, 2007

Heart disease causes half of all deaths within the United States each year and is the leading cause of death worldwide. While there are some factors that are uncontrollable, many factors contributing to heart disease are easily preventable by creating lifestyle changes.

High blood pressure is a major cause of heart disease, and high cholesterol greatly increases your chance of high blood pressure. To prevent high cholesterol, you need to avoid saturated fats found in red meats and dairy products such as cheese and butter. You’ll also need to avoid other foods containing high amounts of oils and fats. Fish and chicken are much healthier alternatives. Also, choose baked rather than fried food and add more heart healthy fruits and vegetables into your daily food intake. Caffeine and salt should also be avoided as much as possible.

A heart healthy diet has been shown to be one of the best controllable ways to prevent heart disease and promote longevity. Talk with your doctor and check with the American Heart Association for the creation of the best possible heart healthy diet.

Another major contributor to heart disease is smoking. It cannot be stressed enough that in order to prevent heart disease you should not smoke. Smoking is a major lifestyle contributor to heart disease deaths. Smoking makes your heart have to work harder and also contributes to high blood pressure. Even if you’ve been smoking for years, you can reap substantial heart healthy benefits by quitting now. This greatly reduces the chances of developing heart disease, and the longer you stay quit, the healthier you and heart will become.

Obesity is also a major preventable contributor to heart disease. It is an increasingly common health problem in the United States and is responsible for much of the rising rates of heart disease related deaths in the country. To combat obesity, you need to develop a plan combining the reduction of caloric intake along with an exercise program developed to target weight loss. You need to incorporate new healthier eating habits not just in the short term for weight loss, but as a long-term lifestyle change to keep the weight off and to remain healthy.

Even if you are not obese, your chances of developing heart disease are much higher if you live a sedentary lifestyle. You should exercise at levels that increase your heart rate for at least 30 minutes three times a week. Your exercise does not necessarily have to be intense, as you will experience heart healthy results even with moderate levels of exercise. Exercise can be an enjoyable experience if you choose healthy activities that you enjoy.

Besides the major contributors, alcohol can also increase the chances of developing heart disease. Moderate drinking (one to two drinks per day) can actually reduce the chances of developing heart disease. However, binge drinking or drinking excessively contributes to heart related problems and will also raise the level of fats within the blood and body.

Stress contributes to the development of heart disease, so learn to properly identify and deal with the causes of stress in your life. Learn stress reduction techniques to avoid negative affects on your heart’s health.

While there are contributing factors out of our control such as heredity and age, you can make lifestyle changes to greatly reduce your chances of developing heart disease. Create a lifestyle of heart healthy living, and you will greatly decrease your chances of suffering heart disease related death. Promote your health and longevity by creating a heart healthy lifestyle.

Article Source:  ezinearticles

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Healthy Weight Loss Advice – Essential Strategies

September 21st, 2007

Who doesn’t want a healthy weight loss program? Did you know that it is estimated that as high as 54% of Americans are considered overweight, while an alarming 33% of Americans are considered to be obese or 20% over the recommended weight for their height?

Did you also know that of the major causes of death from lifestyle related disease processes, the lack of physical activity and poor diet rank second only to cigarette smoking? In fact, as a result of these lifestyle choices, conservative estimates suggest that over 40% of Americans will die from cardiovascular disease alone.

These statistics should be very alarming to you. In fact, they should be down right scary! Clearly, our lifestyles have caught up with us to the point that we’re paying with our lives for the poor choices we’ve made over the years.

Fortunately, there is an alternative choice you can make that will greatly improve the quality of your life forever. What is that choice? Very simple… You can choose to be healthy.

For this choice of good health to be successful, however, you will need a good plan, have the necessary tools to implement your plan, and be willing to follow-through with each step of the plan.

The purpose of this article is to give you the strategies necessary in developing a healthy weight loss program. My goal is to provide you with the tools necessary to execute your healthy weight loss plan successfully. By equipping you with the essential tools for healthy weight loss plan implementation, you will have the keys to good health and a long life.

For a healthy weight loss and lifestyle enhancement program to be successful, three very specific criteria must be met:
1. The program needs to be simple to use.
2. The program needs to be medically safe and scientifically sound in its principles.
3. The program needs to be sustainable. In other words, you must be able to adapt the program into your lifestyle.

Once a program is found to have met these key fundamental criteria, the combination of the following essential health principles must represent the core values of the program:
* Essential Nutrition
* Essential Exercise
* Essential Health Habits

Extracted from these essential elements of optimal health are the specific program components that include:
* Properly combined meals of protein, carbohydrate, and healthy fats.
* 30 – 45 minutes of an individualized aerobic exercise routine 3 days per week
* Adequate water consumption for your body weight every day.
* Supplements of Vitamins A, C, E along with calcium every day.
* Adequate amount of sleep daily
* Appropriate skin care regimen for your specific skin type

By making small, but consistent changes in your health choices, you can single handedly bring about major lifestyle changes and increase your life expectancy by as many as 10 – 15 years or more, decrease your body fat to a healthy level, and eliminate unnecessary body weight. In other words, you’re going to have more energy, look younger, feel stronger, look leaner, and generally feel better than you can ever remember feeling in your life.

So, what are you waiting for? Begin today!

Author: Malton A. Schexneider

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Is Weight Loss With Thyroid Disease Possible?

September 16th, 2007

As it is, losing weight is a challenge that a lot of people cannot seem to overcome with passing marks. After all, it takes a lot of discipline to stick to a weight loss regimen and adjust one’s diet accordingly. There are just a lot factors hindering one’s ability to get back in shape such as the temptation of that very tasty steak, or the lack of time for proper exercise.

But what if the hindrance is internal? The challenge gets tougher.

The problem within

There are several health conditions that could hinder a person’s ability to lose weight. Weight loss with thyroid disease added into the mix can be a tough nut to crack. A person may have all the discipline in the world to follow those complicated diet plans but if his body cannot control his hormones, then all those efforts would be for nothing.

Thyroid conditions like hypothyroidism can cause weight gain in patients. The thyroid secretes hormones mainly for the modulation of carbohydrates and for fat metabolism among other things. When the thyroid glands are incapable of producing enough hormones, the body balance gets affected which then results in weight gain. At first, this condition looks like a host of other diseases so it’s difficult to diagnose.

Patients suffering from this disease find it difficult to lose weight because their hormones simply are not cooperating with their diet regimen. A special plan for weight loss for people with thyroid disease is then designed to adjust to the body’s hormonal imbalance.

To add insult to injury, there are even some drugs that used to treat thyroid disease that can actually cause weight gain. Weight loss with thyroid disease becomes a never-ending dilemma of split priorities. The patient wants to be treated for the disease but he also wants to lose the excess weight because of other health conditions that may result from it.

Overcoming the challenge of weight loss with thyroid disease

Weight loss with thyroid disease added as a hindrance isn’t as easy as simple calorie restriction. The hormonal imbalance renders diet plans to burn calories useless. This is why exercise is so important in weight loss with thyroid disease patients. Exercise will help them increase their body metabolism and burn calories in the process. Aside from that, it lowers down the body’s insulin levels which can also affect one’s blood sugar level. Normally, twenty minutes of exercise, thrice a week is sufficient but for people with thyroid diseases, they need to do much more.

Since there are some medications that could cause the weight gain, it is advised that patients talked to their doctors regarding possible alternatives. That way, the efforts for weight loss with the thyroid disease in hand will not go to waste.

The right kind of exercise

There are a lot of exercise plans out there that should be able to help burn calories effectively. But to go through weight loss with thyroid disease, the best kind of exercise to do would be the muscle building type. Building lean muscles enables the body to burn more calories and continue to do so even when it is idle. Besides, replacing fats with muscles in itself means burning calories which is why it is so effective.

Water therapy and fiber-rich diet

Another way to increase one’s metabolism is by drinking lots of water. Water makes the body work more efficiently. It can also decrease the appetite, eliminate water retention and do wonders on the digestive process.

Even under normal conditions, one of the most effective ways to lose weight is through a healthy diet. To promote weight loss with the thyroid disease still in the picture, patients should get rid of processed foods, chips and sweets and replace them with organic vegetables and fruits. It also helps to eat a lot of fiber-rich food to enhance the body metabolism. Go for chicken and fish for protein sustenance instead of red meat to regulate fat intake.

Eating frequently and in very small amounts can also help regulate one’s weight. Instead of eating thrice a day, go for eating snack-sized amounts of food four to five times within the day. This would also help moderate the appetite and do away with the hungry sensation that could cause overeating.

Weight loss with thyroid disease shouldn’t be a difficult feat once the patient learns to adapt a well regulated lifestyle.

Author:  Phillip England

How To Use Strength Exercise For Healthy Aging

July 22nd, 2007

When Judith Salerno, the deputy director of the National Institute on Aging, ran her first half-marathon at the age of 50 after exercising with her personal trainer, 77-year old Dixon Hemphill, she showed once and for all you can stay physically fit well past 40. In fact, a combination of diet and regular exercise is considered essential for healthy aging as it combats many of the widespread problems of passive lifestyle. In this article, you will learn the three reasons why strength exercise is so important for healthy aging.

First and foremost, what is resistance training for the 40 to 70 age group? Clearly, we are no longer talking about lifting 30kg dumbbells or exercising to become a bodybuilder. Strength training in this context is just about any challenging weight-lifting exercise – even if it involves little more than raising your legs with ankle weights attached! Therefore, do not even try to repeat the kind of exercises that you did when you were 20 as you will likely hurt yourself; instead, don’t try to push your limits just yet and try working with weights that you know you can handle.

Why is strength exercise important for healthy aging? The first reason is that it helps reduce the rate at which you lose your muscle mass. Loss of muscle is a sad but inevitable side effect of older age and passive lifestyle – but you can reverse it (or at least slow it down) with a lot of strength exercise. With enough muscle mass, you will be able to avoid or reduce the effect of creaky joints, which seem to get to all of us as we age.

Second, resistance training contributes to healthy aging by increasing bone density. Brittle bones are another inevitable result of growing older, and lower muscle mass makes your bones even more fragile. However, what you probably don’t know is that our bones are always in a process of remodeling, with parts of them constantly breaking up and getting rebuilt. Your body will focus on rebuilding the bones that carry more muscle mass, because they’re under more pressure! The more muscle you have the less brittle your bones will be, which is essential for healthy aging.

Third, strength exercise has a number of major cardiovascular benefits. Avoiding heart conditions is an important element of healthy aging, especially since coronary diseases continue to be the leading cause of death in the United States. This form of exercise also helps you control your weight. In short, strength exercise is very important for healthy aging – and although it can be difficult to get started (especially if you did not exercise a lot before), the long-term benefits will be well worth it.

Strength exercise also offers a whole range of less tangible benefits which indirectly contribute to healthy aging. For example, studies show that people who exercise a lot in the 40+ age group are generally more active and energetic. They are also more likely to engage in various activities events. Remember that social interaction is a very important part of both healthy aging and overall wellness. Nothing is more miserable than facing old age completely alone.

As you can see, strength exercise plays a very important role in healthy aging. Of course, there is only so much it can do on its own, so it is important to combine strength exercise with a balanced diet for the best result. However, studies show that even 30 minutes of exercise a day can make an important contribution to any healthy aging efforts. Not having enough time is no excuse!

 – Reuben John

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