weight loss diet

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are term often used interchangeably. However
technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate
and probably a good health scare is in order.

Reason #1 to lose weight


Diabetes:- It is well known that 80 -90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S.
as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that’s how you end up being fat and diabetic.

Reason #2 to lose weight


Stroke:- Obesity is associated with arteriosclerosis
the build up of fatty deposits in the arteries through out your body. This makes them narrow slowing blood flow and among other things increases risk of the blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery
it blocks blood supply to an area of the brain resulting to stroke. Losing weight reduces this risk.

Reason #3 to lose weight


Cancer:- The World Health Organization (WHO) estimates between 25% - 33% of cancer world wide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estoregens
a hormone. Both insulin and estorogens accelerate cell division.

[Probably to create adipose tissue; new fat cells to store fat
in addition to the regular cell division]

As research has indicated
the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell
hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents
trapped in the body which increases chances of developing cancer.

Types of cancers you will be at high risk to get include:-

Breast cancer- affecting the breast possibly in both men and women.

Colorectal cancer- affecting colon and rectum.

Prostrate cancer- affecting the prostrate gland in men.

Endometrial cancer- affecting the uterus.

Esophageal cancer- affecting the esophagus.

Renal cell cancer
the cancer of the kidney
etc.

Reason #4 to lose weight


Respiratory problems:- Obesity causes lungs to “become smaller” in size and chest wall become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight
blocking it. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood
due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

Reason #5 to lose weight


Urinary Incontinence:- This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause valve of urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder
trying to push urine out. This results to leakage of urine when coughing
sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.

Reason #6 to lose weight

Varicose veins:- Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage. Damaged valves then allow for blood to back up
due to gravity
causing high pressure in these veins leading to swelling
thickening of skin and skin ulcers.

Reason #7 to lose weight

High Blood Pressure:- The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

Reason #8 to lose weight


Other Diseases:- Other diseases which MAY occur as a result of being overweight include;

• Gout
  
• Coronary heart disease
  
• Lower back pains
  
• Osteoarthritis
  
• Rheumatoid Arthritis
  
• Gall stones
  
• Pregnancy disorders such as
  
• Neural tube defect
  
  
• Prenatal mortality
  
  
• Maternal hypertension
  
  
• Gestational diabetes etc.
  
• Impaired immune response
  
• Liver disease
  
• Pancreatitis
  
• Bad body smell
  
• Depression

Research shows that even modest weight loss of even 10 pound for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

Unfortunately many fail in this healthy endeavor. And all because of one thing; they lack proper information on effective weight loss. Effective weight loss is permanent
and a permanent weight loss depends fundamentally on four factors. These four are what we at Health-eMark call the ‘Top 4 Reasons for Weight Loss Failure’.

Losing unwanted body weight does not have to involve prolonged workout sessions at the gym or self-defeating fad diet regimens. In fact
most people find that without a sustained lifestyle change
any weight that is lost during a period of diet or extreme exercise is gained back once the activity is no longer practiced.

If you would like to lose pounds and keep them off
then you need to invest in a lifestyle adjustment. By altering only a few important patterns in your diet and exercise routine
you can literally lose weight without much effort. Here are some tips to help you quickly drop those extra pounds:

1. Walk for 30 minutes each day. Walking is not only a stress-reducer
but it is also more effective in inducing fat loss than a 30-minute jog. Here’s why: running helps you burn calories and quickly tone leg muscles because of the repeated flexing and force exerted on the leg muscles. However
because running increases the heart rate to aerobic levels
the heart rate also drops quickly once the activity has been stopped.

Walking
however
increases the heart rate to the fat-burning level. Any activity performed at the fat-burning level will have a longer-lasting impact. Thus
while you might flex and strain your muscles less during a 30-minute period of walking
the heart rate will stay elevated for a longer period of time.

2. Cut the portion in half. Whether you are eating a cheeseburger or plate of fries
divide the dish in half. If you are tempted to nibble on more than half
then give it away to a friend or have it wrapped up to take home (if you are dining out). Cutting your meal in half will not only decrease your calorie and fat in take dramatically
but it will help your body to become accustomed to smaller portions of food.

3. Get a full night’s rest. Many people find
and most doctors know
that getting a full night of undisturbed sleep not only leaves you feeling energized for a new day
but it helps your body metabolize your food much more efficiently. When they body is in the resting state during sleep
it actually works much harder to process energy than if you were to sit on the sofa watching the television. Furthermore
if you are fully rested
you will be more likely to take on projects with more vigor and energy the next day (which will help you burn more calories.) So go on – get those zzzz’s.

4. Call your mother. And take care of other items on your to-do list before they pile up. Undue stress has a very negative physiological effect on the body and contributes to fat storage in the cells. By reducing small amounts of stress in your life
you can quickly and simply reduce fatty deposits on your body
especially in the stomach area. So go ahead: call your loved ones!

5. Drink plenty of liquid. Liquid hydrates your cells and helps them push harmful toxins through your body more efficiently. By drinking plenty of liquid
such as water
juice and even tea
you will help your cells function at their best without much effort at all.

If you drink tea and coffee
be aware that they contain caffeine
which can increase your metabolism while it is in your system
but tends to slow your body down once it leaves. Caffeinated beverages should always be consumed with an extra glass of water to ensure that you do not end up depleting your body of necessary liquids.

To ensure that your lifestyle alterations become lasting
practice them with friends and loved ones. Adjusting to any changes can be easier if you have a friend with whom you can share the journey and help to keep each other on track.

SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day
saving a salad and lean meat protein for dinner.

Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST

Yes this may seem odd
but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need.

You can try canned salmon or mackerel in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.

SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD

This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers
why not try leaves of lettuce?

You can make a double cheeseburger with onions
pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.

This will help increase your good carb and fiber intake while giving you more variety in your diet.

SUCCESS TIP NO. 14: EAT A FRUIT DESSERT

Okay
we all want a little dessert sometime
but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet
why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?

Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it
this is a sweet and tasty alternative to more sugary desserts.

An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.

SUCCESS TIP NO. 15: GET YOUR FRUIT FRESH NOT SQUEEZED

Fruit juice can be very tempting as a replacement for soda
but just how healthy is fruit juice? If you read the labels you will soon realize that in many of the commercial juices available at your local grocery store there is very little actual fruit juice.

What you will find is lots of sugar water and other ingredients. Why not skip the juice altogether and eat a fresh piece of fruit? Not only does fresh fruit contain less sugar than juice
fresh fruit has fiber that is good for you and will help you feel fuller longer.

SUCCESS TIP NO. 16: GO EASY ON THE MEAL REPLACEMENTS

New meal replacement shakes and bars go on the market almost every day. These shakes and bars may claim to be healthy
but almost all of them
even the Zone Perfect bars
contain hydrogenated oil and sweeteners.

So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally
they may not be that bad for you but as a rule you probably don’t want to indulge in a meal replacement shake or bar every day.

SUCCESS TIP NO. 17: IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS

Low carb doughnuts and muffins? You can find these prepackaged low-carb labeled goods at your neighborhood grocery store and at many low-carb lifestyle specialty shops. That does not mean that you should make a habit out of eating them.

While low-carb pastries may be tempting remember that they still contain all of the usual carbohydrate suspects: sugar or a sugar substitute and flour.

They may be healthier than your typical muffin as an occasional treat
but remember to stick with the basics for continued low-carb success.

SUCCESS TIP NO. 18: AT THE GROCERY STORE – SHOP THE OUTER AISLES

It will be easier to stick with your low-carb lifestyle if you learn the one common thread in all grocery store designs: the healthy foods are on the perimeter aisles.

Think about it
when you go into the grocery all of the healthy stuff
fruits
vegetables
meats
and dairy products are arranged around the stores walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.

Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.

SUCCESS TIP NO. 19: INVEST IN GOOD COOKBOOKS

Can’t figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted
not all recipes in a cookbook are low-carb fare
but you will be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.

Cookbooks are great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats
fruits and vegetables in new and exciting ways.

Plus
new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new
different and delicious.

SUCCESS TIP NO. 20: TAKE A GOOD MULTIVITAMIN

We can’t all do it right all of the time. Even the most conscientious food combiner may miss some healthy vitamins
minerals and trace elements in their diets. To help make sure you get everything that you need
consider taking a good multivitamin.

Check with your doctor first for recommendations and you should be tested for anemia to see if you need a vitamin with iron. However
the longer you eat low-carb and the more red meat you eat
the less anemia will be a problem and you should be able to take vitamins with less iron.

Your success is totally up to you. Assuming that you are an otherwise healthy individual
your body will do its part. Just remember to adhere to the low-carb diet plan that is right for you and add some variety to your meals to help you stay faithful to your health and weight loss goals.