Gym Workout Routines to Lose Weight

Weight loss can be a difficult process to go through. Between diet and exercising, it can be hard to stick to your plan. Dieting in a healthy manner will help your body run smoothly and burn calories more efficiently. Exercising will have the same effect. You can incorporate three main types of exercise that should be done regularly into a gym routine that will work your body and help you lose weight.

Stretching

Stretching helps restore posture. With good posture, your blood will flow more efficiently and keep your organs healthier.

Bend down and touch your toes. Hold it for 10 seconds. Come back up and stretch your arms to the ceiling. Hold that for 10 seconds. Put your left arm in the air and take it behind your back. Keep your elbow pointed to the ceiling. Take your right hand and put it on your elbow. Bend to the right side. Reverse arms and bend to the left. Now take your hands and place them on your hips. Pivot your hips from side to side. Do this for 10 reps on each side. Sit on the ground and push both of your legs forward as far as they can go. Spread them wide. Take your hands and put them on one foot, stretching as far as you can. Hold for 10 seconds. Move your hands to the other leg and hold. Bring your feet together. Stretch your hands towards your feet and hold for 10 seconds. If you can, bring yourself to the crab walk position. This is a position where you will be on all fours with your back facing the ground. Push your back as high as you feel comfortable. Hold for 10 seconds. This routine will keep your muscles limber and fresh and ready to exercise. If your gym offers it, take yoga classes to increase your flexibility.

Cardiovascular or Aerobic Training

Cardiovascular training is vital to losing weight and staying in shape. Cardiovascular training strengthens your heart and lungs. When you have low cardiovascular health, you will be tired often, out of breath easily and low energy. With high cardiovascular health, you will have extra energy, greater stamina and better drive. It also makes all other exercises easier, so it is important to focus on this aspect of your training. Cardiovascular training can be anything that requires you to exert yourself: running, walking, swimming, jogging or even rock climbing. Pick an exercise you enjoy. Doing what you enjoy is half the battle.

Make sure you can talk during your exercise. Once you cannot, you are out of breath, and once you are out of breath, it is best to rest. Don't overstrain, and don't set goals you can't reach. Overexertion will tire you out and can hurt your body.

A diverse use of gym machines can help you burn off a lot of weight. Start easy with the treadmill. Set it for the increased intensity routine. This will slowly increase the speed and incline of the treadmill. Make sure that it never gets too fast or too grueling for you. Run the treadmill for five minutes, then step off and stretch your leg muscles. Next go to the stair-stepping machine. Set it for an increased intensity workout and begin stepping. Be careful you don't step too fast. Five minutes of stair stepping is an excellent start. Next go to a rowing machine for about five minutes. As you work out and your cardiovascular system gets stronger, you will be able to handle a more intense workout.

Take a moment to stretch your body all over, then find a bicycle machine. Set it for an increased intensity routine. This time, go for about 10 minutes, then stretch your legs and arms again. Finish off with five more minutes on the treadmill.

Strength Training

Strength training can offer many weight-loss benefits. Idle muscles burn more energy than idle fat. By building up strong muscles, you can simply be relaxing while watching a movie and burn more calories than you would if you had less muscle. When you lift weights, you are actually tearing your muscles a little. Your body then repairs the muscles, which makes them stronger.

Start out with bench-pressing machine. This will work your chest and arms very well. Put on a safe amount of weight for what you can handle. Don't push too hard at the beginning. Do 10 reps to begin, and if you feel up to it, do another 10. Next find a machine that works your arms, back and chest. This type of machine will have two levers to pull toward your chest. Set your weight for a safe level. Do 10 reps, and if you feel comfortable, another 10. Find the machine that lets you work the back of your legs. This will have a bar for your legs that will let you pull your legs upward against the weights. Set it for an appropriate weight and do two sets of 10 reps if you can. Find the machine that lets you push yourself up against weights using your legs. You will push yourself up and away from a pad. Set this to an appropriate level with 10 reps and another 10 if you feel you can. These workouts will have worked your legs, back, arms and core muscles. Vary your routine using different machines every day so that you don't get bored and don't strain your muscles. Slowly increase the exercises you do and the weights you use.

Consulting a personal trainer will provide you with optimum benefit out of your exercise routine.

Dairy and Wheat Free Diet

If you follow a dairy and wheat free diet due to food allergies, to lose weight or as an alternative treatment to a medical condition, you need to know what ingredients to avoid in food. Dairy and wheat products include many more categories besides milk and flour. Learn the ingredients to look for on packaged goods and what you can substitute when baking to allow you to keep your dairy- and wheat-free diet for life.

Read Labels

Closely examine the labels of all packaged food. Avoid dairy products by looking for any of the following ingredients: rennet, casein, lactalbumin, curds, lactose, whey, ghee, whey hydrosate, lactulose, casein hydrolysate and lactoglobulin.

Wheat contains gluten, so look for products marketed as "gluten free" to be certain the manufacturer did not use wheat in the production.

Make Cooking Substitutions

Substitute 1 cup of wheat flour in your baking with one of the following: 7/8 cup rice flour, 1 cup corn flour, 5/8 cup potato starch flour or 1 cup soy flour mixed with 1/4 cup potato starch flour. Do not substitute spelt or kamut as these both act the same as wheat in the body. Use an equal amount of water, soy milk or fruit juice instead of milk in cooking. Do not use goat's milk because the body reacts to it like it does cow's milk.

Get Enough Nutrients

Take a multivitamin supplement to ensure you get enough vitamins and minerals. Check the label for hidden dairy or wheat ingredients to be sure the vitamins are dairy- and wheat-free. Soy milk and broccoli add to the calcium in your diet you might miss from avoiding dairy products. Get B vitamins and zinc, both common in milk and wheat products, by increasing meat, fish, beans and dark leafy greens in your diet. Adequate fiber from vegetables, whole oats, rye and fruits replaces that of whole grain wheat products. Consult with a physician if you think you still need calcium, B vitamins, zinc and fiber supplements in your diet.

Diets for Dogs With Elevated Liver Enzymes

Your dog's liver is a multitasking organ. It has roles in blood clotting, toxin filtering and waste elimination. It also stores fat-soluble vitamins A, D, E and K and produces bile, essential for proper fat metabolism. The liver produces several enzymes while performing these tasks.
Liver enzymes present in your dog's blood at higher than normal levels are a sign of liver disease. Damaged liver cells leak enzymes. The greater the cellular damage, the higher your dog's enzyme blood count will be. Diets for dogs with elevated liver enzymes vary depending on the type of liver disease. (Reference 1)

Choosing a diet

Choose a diet based on your vet's diagnosis of the specific liver disease affecting your dog. Make sure that the diet you feed meets both your dog's caloric and nutritional needs.
Your dog's liver has an amazing ability to repair itself by generating new cells to replace damaged ones, so feed a diet that enhances the cell replacement process. Choose low-sodium foods to minimize ascites, abdominal fluid buildup due to high blood pressure in the liver's blood vessels. (References 1 and 2)

Protein, fat, and carbohydrate content

Feed your dog several small meals daily with at least 20 percent high-quality, easily digestible protein. Your pet needs the protein to build healthy new liver tissue. Many commercial dog foods contain low-quality proteins that produce ammonia when digested. Your dog's liver might not be up to the task of filtering ammonia.
The only time you shouldn't give your dog a high protein diet is if she has been diagnosed with hepatic encephalopathy, meaning the liver disease has progressed enough to affect your pet's brain.
Feed plant-based (soy) and dairy-based proteins, which are better than meat for a dog with liver disease, according to Dr. Shawn Messonier, DVM. Give your dog good quality, highly digestible simple carbohydrates like potatoes or white rice. Carbohydrates that don't fully digest will produce ammonia.
Feed vegetables for fiber to enhance toxin elimination in your dog's bowel movements. Dietary fat between 30 percent and 50 percent is acceptable. (References 1 and 3, and Resource 1)

Dietary supplements

Give your dog milk thistle standardized to a sylmarin content of from 70 percent to 80 percent. Milk thistle both protects the liver by displacing toxins trying to bind to its cells, and enables faster cell regeneration. Standard dosage is 200mg two or three times daily. Get milk thistle as capsules or a liquid at a health food store and mix it in your pet's food. Avoid alcohol-based milk thistle tincture. (Reference 3)

One hour before or two hours after two of his daily feedings, give your dog SAM-e. The usual dose is 10mg per 10 lbs. of weight. (Resource 1)

Balanced Diet for Weight Loss

The best way to lose weight and keep it off is to eat a healthy, balanced diet for life. Consume the right kinds and portion sizes of food and drinks to provide energy and maintain the health of body cells, tissues and organs. Lose weight by incorporating whole grains instead of refined flour, fresh vegetables, lean meat and low fat dairy. Remove sugar and processed foods for weight loss success.

Balanced Diet Basics

Eating a balanced diet means that you provide enough nutrients to satisfy your body's needs. Eat a variety of foods from each food group and eat fewer calories, but make smarter food choices. The USDA recommends a balanced diet low in saturated and trans fats, cholesterol, sugars, salt and alcohol.

Encourage weight loss by burning extra calories through exercise. Gradually decrease the number of calories you eat instead of drastically cutting calories.

Consume two cups of fruit and two and a half cups of vegetables every day for an average 2,000-calorie daily diet. Eat three ounces of whole grain foods and have three cups of fat-free or low-fat dairy every day.

Lose weight by eating less than 10 percent of your calories from saturated fats and completely avoid foods with trans fatty acids. This includes most fast food, processed, refined flour products and sugary baked goods.

Restrict your fat intake to less than 35 percent of your calories per day and limit cholesterol intake to less than 300 milligrams per day. Select good fats over bad. Choose fish, nuts, lean meats, poultry, beans and low-fat dairy.

Temptations of Crash Dieting

Crash dieting is a tempting way to lose weight. Dieters see weight come off more quickly than those who follow a balanced diet plan. However, the majority of the weight loss is from water retention, and most crash dieters regain the weight just as quickly as they lost it when they return to their normal eating patterns.

Other drawbacks to following a crash or fad diet include interruption in brain and nervous system functions and body tissue development, problems with bone and muscular development and the inability to learn how to eat a healthy diet.

Tips to Maintain a Balanced Diet

Eating a balanced diet to lose weight may be one of the easiest diets to maintain, but any diet or weight loss plan is challenging.

Lose more weight by not rushing through meals. You tend to eat more food when you rush, so chew slowly and enjoy your meal. Avoid eating when you are stressed or distracted. Mindless eating or eating while stressed can pack on the pounds because you are unaware of how much or even what you are consuming.

Determine if you are hungry, thirsty or just bored. It's easy to confuse hunger pains with the need to hydrate, so drink a glass of water when you feel hungry to see if that satisfies your hunger urge. Choose a hobby or play with your children instead of eating out of boredom.

Maintain blood sugar levels and keep cravings away by eating small, healthy meals throughout the day. Jump-start your metabolism in the morning with a healthy breakfast, then graze on foods such as fresh vegetables, fruit, low-fat dairy and lean meat throughout the day.

Weight Loss and the Elliptical

The best and safest way to lose weight and keep it off is through a proper diet and consistent exercise. The fundamental key to any weight loss program is cardiovascular exercise. The elliptical is one of most effective machines to use for cardiovascular training and weight loss. It helps burn the same calories as running would, without the added pressure on your knees and joints.

The Facts

An elliptical trainer is a machine designed for cardiovascular training that simulates the motion of running without putting pressure on your joints and knees. It includes usually comes with moving handle bars along with the foot pedals to provide the user a full body workout. Although it may feel a little awkward to use at first, the elliptical is just as effective as a treadmill or stationary bicycle.

The Effects

Cardiovascular training, such as the type done through the use of an elliptical machine, is the key to any weight loss program. Cardio exercise elevates your heart rate and forces blood to pump through your body more quickly. As a result, you will begin to breathe heavily, sweat, and feel tired. In addition to the noticeable impacts on your body, cardiovascular training is the best way to burn calories, reduce fat, and increase your metabolism. A faster metabolism helps break down the food you intake rather than store the extra calories as fat.

Aerobic Training

One of the most basic ways to use an elliptical for cardio is through aerobic training. Aerobic training consists of elevating your heart rate and keeping it at a fixed level by exercising at a static pace. Aerobic training is good way to jump start your metabolism and to begin burning calories. The key to successful aerobic training is to pick a pace and resistance level that is both difficult, yet possible to maintain for the duration of the workout.

High Intensity Interval Training

High intensity interval training is a more advanced way of using the elliptical for weight loss. Because it is more difficult and strenuous on the body, high intensity interval training is a more effective way to burn fat, calories, and increase your metabolism than aerobic training. It consists of rapidly increasing your heart rate by working as hard as you can at a difficult resistance level for a very short period of time and then resting until the next set. For example, you will train at maximum capacity for 25 seconds and then relax and lightly pedal for a minute before going hard again.

Time Frame

For best results, use your elliptical three to four times a week. When you first work out, start by training for only 15 minutes. As you begin to feel more comfortable, slowly increase your pace and resistance. Then as you improve your fitness level, begin to add 5 minutes at a time to your workout. The optimal time frame for a training secession is 30 to 45 minutes.

Unexplained Weight Loss

Although some degree of fluctuation in weight is normal, significant or persistent weight loss can signal the presence of underlying factors affecting your overall health. According to the Mayo Clinic, weight loss within six to 12 months amounting to 10-plus pounds or more than 5 percent of your body weight merits a further investigation into its causes.

Diet And Exercise Level

The average person may burn anywhere between 1,500 and 3,000 calories per day. This means that changes in caloric intake or activity level could be a primary factor in unexplained weight loss. Exercise can increase daily expenditures by 400 calories or more, while adopting a low-fat, low-sugar diet can reduce calorie intake dramatically.

Medication Use

Some over-the-counter and prescription medications may cause weight loss, such as antidepressants or birth control pills. If you are taking medication regularly, you should read the package carefully to determine its side effects and seek advice from your doctor if your situation continues to worsen.

Hyperthyroidism

Hyperthyroidism is a condition referring to an overactive thyroid gland, which produces excess amounts of the hormones thyroxine, triiodthyronine or both. Because the thyroid gland is important in regulating your metabolic rate, the speed at which your body expends energy, a change in its condition can cause rapid and persistent weight loss. Hyperthyroidism can be diagnosed by your doctor through physical examination and blood testing.

Infection

Chronic infections, such as tuberculosis or an AIDS-related illness, can cause weight reduction through the loss of bodily fluids--such as through vomiting. In addition, intestinal infections such as Giardiasis, which is a microscopic parasite which causes diarrhea, can also cause weight loss. Giardiasis can be found in contaminated water sources, such as lakes, rivers and streams. Drinking treated water and thoroughly washing all fruits and vegetables can significantly lower your risk of contracting intestinal parasites.

Cancer and Digestive Diseases

According to a Discovery Health article on unexplained weight loss, colon cancer, lung cancer, leukemia and others can be a cause of weight loss due to its ability to affect the way nutrients are absorbed into the body through the intestines. The body may also expend more energy, devoting to combating these long-term illnesses, which could cause weight loss if food consumption was not increased accordingly.

Mental Health

Although the link between mental health and body weight is not well understood, depression, anxiety disorder, anorexia, and bulimia have been linked to weight loss due to the way they affect the diet choices of those who suffer from these conditions. If you feel that your mental health may be affecting your eating habits, efforts to reduce the stress, anxiety and depression in your daily life may help you to return to your normal weight.

5-Day Workout Plan to Lose Weight

How to Lose Weight With the Popcorn Diet

There is a weight loss diet that focuses on just about every type of food out there, and popcorn is no exception. Popcorn is a handy food that is inexpensive, easy to make and high in fiber. Eating popcorn regularly, as long as there isn't butter or excessive salt added, can be part of a healthy, low-calorie diet for weight loss.

Instructions

1

Eat a few small, healthy meals each day. Concentrate your meals around high protein, low-fat foods. Start to or continue to eat vegetables and fruit as part of your healthy eating regimen.

2

Skip the normal snack foods during the day and use only popcorn as your snacks. Keep popcorn around the house at all times.

3

Get rid of other snack foods in the house that are high in fat and calories.

4

Drink water with your snacks instead of soda or other high-calorie drinks such as sugary juices.

5

Buy a hot air popper and popcorn kernels, and use those items to make popcorn instead of using microwave popcorn in your diet. Pop the popcorn without using oil to keep it low-calorie.

6

Enjoy the hot-air popcorn plain instead of putting butter or popcorn sprinkles on it, which can be high in fat, calories and sodium. Eat as much of this popcorn as you wish, which keeps you full because of its high fiber content. Lose weight as you constantly feel full from eating this low-calorie food.

Miami Heart Institute Diet Plan

The Miami Heart Institute Diet Plan claims that those following it will lose 10 pounds in three days. The diet includes such foods as hot dogs, eggs and ice cream. Also known as the Spokane Heart Diet, Sacred Heart Memorial Hospital Diet and the Cleveland Clinic Diet, this diet is not recommended by the American Heart Association, and so those considering it are advised to check with a doctor.

Foods

The foods to be eaten on the Miami Heart Institute Diet are very specific. The diet outlines what is to be eaten when, and in what quantity. Breakfasts selections include grapefruit, black coffee, toast, peanut butter, eggs, bananas, saltine crackers, apples and cheddar cheese. Lunch items include tuna, toast, coffee or tea, cottage cheese, saltine crackers, hard-boiled eggs and toast. Dinner items include green beans, lean meats, beets, hot dogs, broccoli, carrots, bananas, cauliflower, cantaloupe, apples and vanilla ice cream. Other variations of this diet include tomatoes, beef, onions, potatoes, soups, celery, brown rice and other fruits.

Warnings

Though it is sometimes falsely attributed to the American Heart Association, the Association does not recommend the Miami Heart Institute Diet Plan. The American Heart Association advises a diet low in cholesterol and saturated fat; the Miami Heart Association Diet Plan includes both. The Miami Heart Institute Diet Plan is regarded as an unsustainable fad diet.

Results

Whether or not this diet will indeed result in a 10-pound weight loss in three days in up for debate. Experts seem to agree that there is not anything special about this combination of foods. If the Miami Heart Institute Diet Plan includes fewer calories than what you were eating before, you may lose weight. But because this is considered a fad diet, consult with a doctor before attempting it.

Foods to Avoid During a Gout Attack

Gout is a painful form of arthritis caused by a buildup of uric acid in the blood. It is quite common and affects men more than women. Foods that contain the organic compound purine can trigger gout as the body does not eliminate the resulting extra uric acid quickly enough, resulting in crystals of the acid forming around joints, causing them to be red, swollen and stiff.

Animal Protein

All animal protein contains purine, but some meat has more than usual. The highest purine offenders are organ meats and fish such as liver and kidney, herring, anchovies and mackerel. Red meat such as beef, lamb and veal, fatty fish and seafood such as scallops, lobster, shrimp and tuna are also associated with increased risk of gout attack due to their purine levels, so the Mayo Clinic advises a maximum intake of 4 to 6 ounces a day.

Alcohol

Alcohol is associated with gout attacks as it interferes with uric acid elimination from the body. The Mayo Clinic advises cutting out all alcohol when having a gout attack. Beer is the worst offender. Choosing one or two glasses of wine instead of beer will not increase the risk of a recurrence of gout symptoms.

Sugar

It is yet unknown whether sugar has an effect on gout, but the Mayo Clinic advises cutting down on sugar during attacks in order to make room and appetite for recommended foods, such as plant proteins and low fat dairy products. As obesity is linked to sugar intake and also to risk of gout, it is advised that sufferers try to achieve a healthy weight through good diet and exercise to lower their risk of gout attacks.

Saturated Fats and High Protein Diets

According to the Mayo Clinic, saturated fats may indirectly contribute to gout. High protein diets such as the Atkins diet are also not recommended for gout sufferers as these will cause the body to produce even more uric acid which may result in hyperuricemia.

Asparagus and Mushrooms

Gout sufferers should avoid asparagus and mushrooms as they are a rich vegetable source of purine and add to uric acid loads in the body.

Carnitine & Weight Loss

Carnitine (also known as L-Carnitine) is a compound that is biosynthesized from amino acids. It is considered a pseudo amino acid. Carnitine assists in turning fat into energy as it transports fatty acids to be turned into energy. It is also in foods such as red meat, dairy and avocados. Carnitine is often used as a dietary supplement to aid in weight loss.

The Facts

Carnitine is produced by the kidneys and liver. It lives in various parts of the body, including sperm, heart and muscles. Carnitine has been used to treat conditions such as heart disease, Alzheimer's disease, erectile dysfunction, hyperthyroidism and chronic fatigue syndrome.

Uses

Carnitine is a supplement that is often used to aid in weight loss. In addition, it's used as a supplement to enhance exercise performance. Increasing exercise performance and endurance can assist in weight loss as well. Clayton South, an expert in the body building industry, states that Carnitine does help build muscle, and it can also be an appetite suppressant.

Effectiveness

There are mixed results on whether or not Carnitine is effective for weight loss. In 2002, a study conducted at the Institute of Nutritional Sciences in Germany found that Carnitine did not result in greater weight loss.

Alternately, Carnitine is a supplement that bodybuilders and fitness athletes take as part of their program. Bodybuilders and fitness athletes often supplement heavily with Carnitine before a competition because it aids in cutting fat and allows the muscles to be showcased. In addition, they use it to boost energy levels to complete grueling workouts.

Dosage

Although the jury is still out as to whether or not Carnitine is helpful in terms of weight loss, it's still worth trying because it's not harmful to the body in most instances. The dosage that is recommended for weight loss is 1,000 to 2,000 mg per day. It's best to divide the doses up among meals. Fitness professionals often take twice this amount for optimal performance. However, that is not recommended for the general population.

Warning

People who suffer from diabetes, kidney disease, hypertension and liver disease should not take this supplement without first speaking to a doctor.

Carnitine may interact with medications such as Accutane, AZT and valproic acid. Do not take this supplement without first gaining the approval of a doctor.

Carnitine supplements may also cause diarrhea, rash or body odor.

Fast Way for Young 14-Year-Old Girls to Lose Weight

The prevalence of rail-thin models on the covers of popular magazines has led many 14-year-old girls to feel pressure to lose weight. Unfortunately, more often than not, instead of adhering to healthy exercise regimens, these girls resort to crash diets and other unhealthy habits in an attempt to trim their waistlines more quickly. While there is no easy, fast way for 14-year-old girls to lose weight, they can use various strategies to help achieve long-term, healthy weight-loss at a relatively quicker rate.

Faster Weight Loss Through Calorie Moderation

All human beings need to eat enough calories to maintain their weight and keep their body functioning. However, when people consume more than their minimum daily calorie needs, problems with excess weight arise. Estimations based on the Institute of Medicine's Estimated Energy Requirements recommend that girls between the ages of 14 and 18 years of age consume 1,800 calories per day if they live a sedentary lifestyle; 2,000 calories per day if they are moderately active and 2,400 calories if they live an active lifestyle.

The Harris Benedict BMR Formula

Although the Institute of Medicine's Estimated Energy Requirements provide a general guide, the fact is that there are certain variables that can lead to wide variations between each individual 14-year-old girl's daily calorie needs. Besides activity level, things such as age, height and weight can contribute to vastly different calorie needs. You can use the Harris Benedict BMR Formula below to get a more accurate idea for exactly how many calories a 14-year-old girl should consume each day.

Harris Benedict BMR Formula

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds ) + (12.7 x height in inches ) - (6.8 x age in years)

Harris Benedict Caloric Needs Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
--If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
--If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
--If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
--If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
--If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The Proper Diet for Weight Loss

Once a 14-year-old girl has determined her calorie needs using the the Harris Benedict Formula, she can better formulate a diet that can help her lose weight. The key to weight loss is consuming less calories than the body needs. This will force the body to burn fat and, in turn, will cause the body to lose weight. For example, if the Harris Benedict Formula provided you with a 2,400 calorie result, you'd want to consume between 2,000 and 2,200 calories until you reach your weight loss goal. However, a 14-year-old girl shouldn't just cut calories indiscriminantly. Since children are still growing, it's important that they consume healthy, nutritious foods even when they are trying to lose weight. Foods like, broccoli, spinach, salads, fish and lean chicken breast can provide the vitamins, minerals and proteins a growing 14-year-old girl needs. Don't know how to formulate a healthy diet on your own? Consult the U.S. Department of Agriculture's Calorie and Nutrient Database for an exact guide to the number of calories in each type of food. Simply type in the specific food, and the USDA database will provide you with the number of calories per serving and the list of nutrients each food contains.

Faster Weight Loss Through Exercise

Certain exercises can contribute to faster weight loss for 14-year-old girls. According to statistics from the Wisconsin Department of Health and Family Services, the following exercises promote the fastest weight loss by burning the most calories:

(Note that the weight of each individual 14-year-old girl is a factor in determining exactly how many calories she will burn during each exercise)

High-impact Aerobics
A 130 lb. 14-year-old girl would burn 413 calories per hour of exercise
A 155 lb. 14-year-old girl would burn 493 calories per hour of exercise
A 190 lb. 14-year-old girl would burn 604 calories per hour of exercise

Running (at 6 miles per hour)
A 130 lb. 14-year-old girl would burn 590 calories per hour of exercise
A 155 lb. 14-year-old girl would burn 704 calories per hour of exercise
A 190 lb. 14-year-old girl would burn 863 calories per hour of exercise

Vigorous Swimming
A 130 lb. 14-year-old girl would burn 590 calories per hour of exercise
A 155 lb. 14-year-old girl would burn 704 calories per hour of exercise
A 190 lb. 14-year-old girl would burn 863 calories per hour of exercise

Vigorous Bicycling
A 130 lb. 14-year-old girl would burn 708 calories per hour of exercise
A 155 lb. 14-year-old girl would burn 844 calories per hour of exercise
A 190 lb. 14-year-old girl would burn 1,035 calories per hour of exercise

Consult the Resources section below for additional exercise statistics from the Wisconsin Department of Health and Family Services.

Quick Ways to Lose Weight With Shake Diets

A shake diet is one of the quickest ways to drop weight safely and effectively. A variety of shakes are currently on the market, but two of the most popular types are meal replacement and protein shakes. Used to supplement a healthy lifestyle, these liquids can keep energy levels up and cravings down, all while maintaining the appropriate level of nutrients.
As with any diet, water is key to losing weight, but it is especially important when on a shake diet.

Meal Replacement Shakes

Meal replacement shakes have been on the market for decades, and one of the best-known brands is SlimFast. Meal replacement shakes help fill you up while restricting calories and providing necessary nutrients. By replacing two meals a day with a shake and eating one sensible standard meal, you can expect to lose 1 to 2 pounds per week. Typically, dieters have a shake each for breakfast and lunch and eat a healthy dinner, but any combination will work.
Meal replacement shakes can be found in the diet and nutrition section of your local supermarket. Most shakes can be purchased in pre-packaged single servings or in powder form in a large canister.

Protein Shakes

Protein shakes can promote weight loss by boosting metabolism and providing long-lasting energy. They also help increase muscle mass. Since protein shakes can sometimes be higher in calories, they are best used as meal replacement shakes to guarantee weight loss.
Protein powder is manufactured by many brands and can be found at any health food specialty store. Protein shakes are usually sold in powder form and packaged in large canisters. To make a protein shake at home, mix two scoops of powder with 8 oz. of water. (Check instructions on the packaging to be sure that the ratio is correct, as shakes may vary.) Using a blender yields the best results, creating a smooth, creamy shake free of lumps.

Supplementing Shakes With Water

As with all diets, consuming eight 8-oz. glasses of water a day is recommended. This is especially important when using shakes to lose weight, as water helps the body absorb nutrients in the shake. This helps you feel fuller longer and delivers essential vitamins to your body. Water also flushes the system of toxins and fluids, resulting in less water retention and a greater and faster rate of weight loss.
Before starting any diet or nutrition program, talk to you doctor to make sure the plan is right for you.

Foods to Eat to Lose Weight Quickly

There are many foods you can eat that will help you lose a few pounds quickly. It's a simple strategy: Fill yourself up with lower-calorie foods so you'll have less room in your stomach for higher calorie foods. Limiting the types of foods you eat can only be a short-term plan, but it is one that can have a long-term positive effect, because the feeling you experience from losing those first few pounds so quickly can help you stay motivated to eat less and make better food choices in the long run.

High Protein Foods

Researchers at the University of Washington School of Medicine in Seattle proved that people who follow a high protein diet consume fewer calories and lose more weight than those who eat less protein. In the long run, a high protein diet won't provide the healthiest balance of nutrients, and may in fact put you at higher risk of developing heart disease. The most successful short-term plan to jump-start a weight loss program, however, is a diet that features lean meats, skinless poultry, fish or egg whites at every meal, accompanied by non-starchy vegetables, but with few or no grains or starches.

There are two reasons you lose weight quickly when you follow a high protein diet. First, you lose excess water weight as your body sheds fluids normally required to metabolize carbohydrates. Your body does not need as much water to process proteins. The other reason you lose weight is that, without carbohydrates coming in for energy, your body starts to burn more stored fat.

Low Calorie Foods

Some foods are so low in calories you can eat as much as you want and still lose weight. These foods include most vegetables and some fruits. That's one reason why salads and cut-up raw vegetables have always been a popular diet food. There are so few calories in lettuce, tomatoes, cucumbers or any other vegetables that traditionally go into a salad. Yet, if you eat enough of it, a salad can fill you up, or at least put a good dent in your appetite so that you don't eat as much throughout the rest of your meal.

The secret to successful weight loss is to eat fewer calories but don't let yourself get too hungry or you're bound to give up and overeat. The more you fill yourself up with low-calorie foods like steamed or raw vegetables and low-fat and "light" dairy products, including yogurt and cheeses, the less room you'll have in your stomach for higher-calorie foods.

Water-Rich Foods

Soups, citrus fruit, vegetable juices, decaf teas and coffees, diet beverages, clear broths and spritzers made from seltzer with a splash of fruit juice are all good examples of foods that are low in calories but help you feel full because they contain a lot of water that helps fill up your stomach.

The Cabbage Soup Diet is a popular example of a watery food diet. In any variation of this diet, you start off by filling yourself up with a watery vegetable soup made with low-calorie ingredients. There's no reason, however, to limit yourself to cabbage soup. Any broth-based vegetable soup will do.

Other water-rich foods with a little more bite include plain low-fat yogurt, tofu, cucumbers, crisp lettuces, watermelon and grapes.

Liver-Cleansing Diet Sample Meal Plan

Food Omission

Many foods are strictly forbidden when the liver is being cleansed. Red meats, sweeteners, preservatives, alcohol, salt, carbonated drinks, fried foods and caffeine are all difficult on the liver. These foods counteract the cleansing process and must be avoided at all costs.

Cleansing Foods

The best cleansing foods include whole grains, legumes, fruits and vegetables. Vegetable juice with wheat grass added is fantastic for liver detox. Water is a good for cleansing the digestive system in general. Fiber is great for liver detox.

Importance of Cleansing the Liver

The liver plays an important role in cleansing the body and performing various other processes. However, with a large number of toxins in your blood, your liver can become very overwhelmed. Cleansing foods keep the blood more cleansed than usual, allowing the liver to take a break.

Food as Medicine

Rather than using conventional medical treatments, alternative health specialists believe that the human body has its own way of healing itself. The challenge behind this is that the human body often does not have the nutrients that it needs to heal itself. Additionally, many toxins that we ingest on a daily basis pollute our bodies faster than we can cleanse. By consuming raw, organic foods that are diverse in vitamins and minerals, alternative health specialists believe that you will be able to work alongside your liver to cleanse your body fully and experience optimum health.

How to Lose Weight in 10 Days

It's virtually impossible to lose real weight in only 10 days. However, you can lose a couple of pounds of water weight if you have a big event coming up that you want to look good for.

Instructions

1

Drink only water or unsweetened tea. Sodas and juices have a lot of calories, but they don't fill you up. Even diet soda has been known to trigger cravings for sweets. However, drinking water has been shown to speed up your metabolism.

2

Avoid salty foods. You should not eat anything that contains a lot of salt. You should even avoid putting salt on the foods that you do it. Salty foods cause your body to retain water, which makes you weight more and look bloated.

3

For 10 days, you should only eat fruits and vegetables, and occasionally lean meats (watch the salt content!). Do not eat any breads, pastas, dairy products, or fatty dressings. This will cause you to lose any water weight that you have been retaining, making you look and feel slimmer.

4

By exercising for at least 30 minutes every day, you can increase the amount of weight lost.

Diets for Heart Patients to Lose Weight Fast

Heart patients have a good reason to lose weight. A majority of men and women who suffer from heart disease are also overweight. Most physicians, preoperation and postoperation, suggest to their patients a weight loss and diet regimen. A lot of patients wish to lose the weight fast, and turn to fad diets to accomplish this feat, even against physicians' orders. Knowing the risks of fad diets, and learning the best way to control your diet, can help you lose weight and keep it off for life.

Fad Diets

There are several diets out there that promise quick weight loss for those who want to take off a few extra pounds before or after a surgery. Popular diets include the low carb diet, where all high carbohydrate foods are cut out of daily consumption, and the Cabbage Soup Diet, where cabbage soup is the focus of every meal due to its supposed fat-burning qualities, along with other fruits and vegetables. Variations of these diets, as well as supplements and pills designed to cut weight fast are available on the internet and in 'health food' stores.

Fad Diet Issues

Fad diets may take the weight off fast--many people have had temporary success with the low protein diet, for example--but keeping the weight off after the diet can be a difficult task. Once you have finished your rapid weight loss regime, unless you have a strong will, it is likely that you will return to previous eating habits. If you were overweight before, you may just put the weight back on.

In studies performed at the Beth Israel Deaconess Medical Center, a study promoted by the National Academy of Sciences, low protein diets were shown to be inherently dangerous, as excess protein in the blood can create plaque build up in the arteries. If you are a heart patient, that is the last thing you need. Other fad diets may not have these inherent dangers, but they do not promote healthy living.
Most fad diets suggest the cutting out of certain foods altogether, instead of moderation. The lack of exercise promotion in most fad diets is also a cause of worry among most reputable physicians.

Losing Weight

The best way to lose wight before or after heart surgery is by eating a healthy diet full of fruits, vegetables and whole grains. Cutting out high fat food, and those high in sugar content is the best weight to lose weight. If you drink around five regular sodas a day, you are adding an extra 600 to 700 calories to your diet. Cutting down on soda consumption can save you from excess fat. Adding a bit of regular exercise to your daily healthy habit can take weight off as well. Three days of cardiovascular exercise a week has been proven to lower weight in both men and women. Creating a healthy, sustainable lifestyle is key to losing weight and keeping it off.

How to Lower Triglycerides With Diet

Triglycerides are a type of fat that is found in the foods we eat, and are created by the body to store excess energy for later use. Each time we consume more calories than we need, our bodies transform those extra calories into triglycerides, which are then stored in fat cells. Triglycerides are necessary for good health, but high levels of triglycerides in the blood have been linked to heart disease, particularly in conjunction with high blood pressure or high cholesterol. High triglycerides can be caused by genetics, an underactive thyroid or some diseases; however, the most controllable factors are obesity, overeating and excessive alcohol consumption.

Instructions

1

Limit your alcohol consumption. Excessive drinking can increase triglycerides and is one of the easiest dietary and lifestyle changes to make when lowering triglyceride levels.

2

Eat smaller portions. Extra calories are turned into triglycerides every time you overeat. Determine your body's daily caloric needs with the help of your health care provider or a nutritionist and work to stay within that limit each day.

3

Limit your trans fat and saturated fat consumption. Get in the habit of reading labels when you shop and cook. This will help you recognize the amount of trans fats and saturated fats that you normally consume and will help you make informed decisions about your fat intake.

4

Switch to low fat dairy products, or cut dairy our of your diet completely. Low fat milk, cheese and yogurt are readily available in any grocery store. Non-dairy alternatives, such as rice milk, soy milk, soy ice cream and soy yogurt, are available at some chain grocers and most natural food stores.

5

Limit sugar consumption. Sugar adds unnecessary calories to food and drink and is an easy way to unknowingly consume more calories than your body requires. Your body then turns those excess calories into triglycerides, raising the level of triglycerides in your blood. Switching to diet or sugar-free drinks is a good step to lower your triglycerides.

6

Increase your fiber consumption. A diet centered on healthy whole grains will increase your fiber intake and help decrease the triglycerides in your blood. Oatmeal is one healthy option that is easy to prepare and incorporate into your diet.

What Foods Produce Excessive Uric Acid?

High uric acid level is also known as hyperuricemia, and is caused by an excessive concentration of uric acid in the blood, according to the Mayo Clinic website. Uric acid is the waste produced when purine, a natural substance found in the body and in many foods, breaks down in the body. The uric acid that forms is carried out in the blood, through the kidneys and is then eliminated in urine. However, excessive amounts of uric acid, when deposited in the tissues of the body, can cause gout, kidney stones and kidney failure. A diet rich in foods containing extremely high, high and moderately high levels of purine, often found in high protein foods like meat, can produce excessive amounts of uric acid in the body.

Meats

Organ meats have extremely high amounts of purine which, in turn, will produce excessive amounts of uric acid. If gout and other health related issues are a concern, organ meats should be avoided. This includes liver, brains, kidneys and sweetbreads.

Other meats with high to moderately high levels of purines are bacon, lamb, beef, veal, pork and game meats like venison and rabbit. All other meats can be eaten, but in limited amounts to reduce purines and excessive amounts of uric acid.

Seafood and fish

Shellfish is higher in purines than other seafood and fish, and causes an excessive amount of uric acid. This includes shellfish like lobster, clams, oysters, shrimp and scallops. Anchovies, mussels and sardines are also very high in purines.

Certain other types of fish fall in to the category of fish with high and moderately high levels of purine. This includes bluefish, carp, halibut, perch, salmon, trout, tuna and snapper. Consuming any type of fish in large quantities can cause excessive amounts of uric acid and should be avoided.

Vegetables and Beans

Some vegetables have high and moderately high levels of purine. This includes asparagus, cauliflower, mushrooms and spinach. Beans in this category include kidney beans, lentils, lima beans and navy beans. Peas are also included.

Poultry

Poultry contains high and moderately high amounts of purines. This includes chicken and chicken soup. Other types of poultry included are duck, goose, grouse, pheasant and turkey.

Beverages and Yeast

Beer and alcoholic beverages are extremely high in purines and should be avoided if gout and related health problems are a concern. Yeast is also extremely high in purines and should be avoided.

What Foods Should Be Avoided With Gout?

The primary cause of gout is the body's inability to filter out excess uric acid, but gout flare-ups can also be brought on by eating the wrong foods. Protein-rich foods and those containing purines are known to cause gout. Many cases can be avoided by simple diet adjustments.

What is Gout?

Gout is a type of arthritis characterized by severe swelling and pain in one or more joints. Most cases cause swelling and pain in the joint in the big toe but gout can also affect joints in the foot, ankle and knee. A typical gout attack tends to subside after 48 hours but severe cases can last for days or even weeks. While food is not the primary cause of gout, eating certain types food can trigger an attack in some people.

What Causes Gout

Gout results from the build-up of sharp crystals of uric acid that settle in connective tissue and the joints between bones. Uric acid is the byproduct of the body's breakdown of purines, which naturally occur in the body and are found in many foods. Gout attacks can result from the combination of excessive amounts of purines in the bloodstream and the body's inability to eliminate them, which causes them to settle in joints and produce inflammation.

Foods to Avoid for Gout Sufferers

Controlling gout through a healthy diet is the best course of treatment and the list of purine-rich foods is easy to avoid. The main culprits include:

Anchovies
Asparagus
Beans
Crab
Herring
Mushrooms
Mussels
Peas
Sardines

People prone to gout attacks should also lower their intake of meat, which produces moderate amounts of purines when broken down during digestion. The same goes for alcohol, which also produces purines after being processed.

Foods that Help

While some foods are bad for gout sufferers, others can help prevent flare ups. They include bananas, celery, tomatoes, chocolate and any food high in Vitamin C like oranges and bell peppers. Lots of water--at least eight glasses a day--is also recommended to help the body flush out excess uric acid.

Beyond Food

The key to controlling gout is prevention. People prone to attacks can avoid painful episodes with simple lifestyle changes. In addition to avoiding purine-rich foods and eating moderate amounts of meat and other foods high in protein, gout sufferers can help their cause by moderating their weight, exercising regularly and eating healthy, low-fat foods, fruit and vegetables.

Diets for a Low Platelet Count

The treatment for some conditions, such as cancer, can result in the unwanted side effect of lowering your overall platelet count. Your attending physician should be monitoring your platelet count at all times during the course of treatment, and if it dips too low he may recommend a low-platelet count diet. Altering your macronutrient intake can help your body to bounce back, restoring your platelet count to normal levels.

Low Platelet Count

The medical term for a low-level of platelets is thrombocytopenia, which is commonly caused by chemo or radiation therapy. While a normal platelet count might range from 150,000 to 450,000 units per cubic millimeter of blood, individuals with thrombocytopenia could have a platelet count as low as 10,000 units per cubic mm. Symptoms of thrombocytopenia include bruising easily, random nosebleeds, bloody gums or blood in your urine or stool.

Thrombocytopenia and Diet

Adherence to a specific diet can help combat the symptoms of thrombocytopenia. An ideal diet for thrombocytopenia will be high in protein, as excess protein intake can help your body to naturally manufacture additional platelets. Beyond that, a diet to combat thrombocytopenia will be high in iron, as iron is stored primarily in the blood and your low-platelet count might leave you otherwise deficient.

Protein Needs

Protein needs vary depending on activity level, but generally speaking you should look to consume between 0.8g and 1.0g of protein per pound of body weight while on a diet to combat thrombocytopenia. Ideally, your protein intake will be equally spaced throughout the day. Thus, if you weigh 170 pounds--requiring between 136 and 170 grams of protein per day--and are planning on eating four meals a day, you should aim to consume anywhere from 34 to 43 grams of protein per meal.

Sample Meals

Quality protein sources include lean meats, seafood and eggs. Thus, a sample meal for your high-protein diet could include 6 oz of chicken (containing roughly 35g of protein) alongside a garden salad with balsamic dressing and a cup of broccoli with olive oil. This is a fairly balanced meal containing ample amounts of protein, fiber, and nutrients, along with some healthy unsaturated fats from the olive oil.

Other Considerations

According to the professionals at Chemocare.com, aside from looking to maximize protein intake you should also be looking to keep your diet as well-rounded as possible. To do this, each meal should contain a protein source, a fruit or vegetable and some healthy fats. Beyond this, make sure to eat a few servings of whole grains each day to keep your intake of fiber reasonably high, and consume at least eight eight-ounce glasses of water per day to keep your body hydrated.

How to Plan a 1200 Calorie a Day Diet

A 1,200-calorie diet requires a strict limit on the amount of food you consume combined with careful consideration of which foods to eat. Starchy foods such as bread and pastas, sugary foods and foods high in fat should be avoided because they are high in calories and cause weight gain. The recommended daily allowance of calories to maintain weight per day is 2,000 for women and 2,500 for men. Dieting allows you to cut your calorie intake by a few hundred, but 1,200 is considered unhealthy due to the lack of calories needed for energy throughout the day. Speak with a dietitian to determine the safety of the diet before starting.

Instructions

1

Eat non-starchy vegetables and fruit. Non-starchy vegetables and fruit are low in calories and carbohydrates, and high in vitamins. Because of the low calorie content, you can consume more non-starchy vegetables than other foods. Non-starchy vegetables include leafy greens, cucumbers, carrots, tomatoes, beets, asparagus, peppers and mushrooms. Fruits such as bananas, plums, apples, cherries, grapes and peaches are some of the healthier choices to eat. To accurately count your calories visit websites like The Calorie Counter or Free Dieting as they offer calories per serving, serving size and other valuable nutritional information.

2

Avoid saturated and trans fats. Saturated and trans fats cause weight gain due to high levels of calories and fat levels. Saturated fat is found in margarine, butter, eggs, milk, cheeses and red meats. Red meat should be avoided entirely due to the high caloric levels. One serving of beef equals 275 calories and 12 grams of fat. Because you are severely restricting calorie consumption, you should eat foods that are filling without being calorie heavy. Switch your margarine and butter to olive oil or peanut oil to reduce saturated fat and caloric intake. To reduce calories, switch from red meat to fish or poultry. Remove the skin from chicken to reduce saturated fat and avoid fried foods at all costs.

3

Limit simple carbohydrates. Simple carbohydrates can be found in fruit juice, milk, yogurt, sugar and refined foods. Simple carbohydrates provide little nutritional value and digest faster than complex carbohydrates, and leave you hungry after eating. Instead of consuming simple carbohydrates, eat more complex carbohydrates as they digest slower and keep you full longer. Complex carbohydrates are found in whole-grain bread and pasta, bran and corn.

4

Portion your meals. Reduce three large meals to five or six small meals and spread them evenly throughout the day to avoid hunger. Due to the low amount of calories, you may feel slightly hungry toward the end of the day. If so, balance your meals so that your dinner is slightly heavier in calories than your previous meals, and save calories after dinner for a late-night snack. Your meal plate should be divided into four sections that consist mostly of protein and non-starchy foods, with the remaining portions designated for starchy foods and dairy.

Do Potatoes Cause Gout?

Potatoes have not been isolated as a major, or even minor, cause of gout. Studies have shown that they are in fact fine to eat in moderation, so long as they aren't fried, and some alternative health strategies suggest gout sufferers drink potato juice. Positive diet and lifestyle choices, however, are recommended to reduce the severity and frequency of gout attacks that affect as many as 10 percent of Americans.

The Facts

Gout is caused by an overabundance of uric acid in the bloodstream. This excess uric acid, caused by the breakdown of chemical compounds known as purines, can build up over time in joints to cause arthritic pain. There are a number of potential causes for gout, including obesity, frequent use of medicines that increase uric acid production, and illnesses and conditions like kidney disease and chronic blood pressure. Reducing dependence on purine-rich foods can be an affective way to reduce gout pain.

Beneficial Foods

Potatoes are recommended by the University of Rochester as part of a healthy diet for gout sufferers. Eating a balanced diet of low-purine foods has been shown to reduce the frequency and intensity of gout attacks. Green vegetables, tomatoes, fruits, nonwhole-grain breads, chocolate, eggs, buttermilk, peanuts and nut butters are safe to eat in moderation. Coffee, tea and carbonated beverages are also acceptable in reasonable quantities. Low-fat or nonfat milk and yogurt may lower your attack risk.

Harmful Foods

Alcohol, including liquor and especially beer, is a leading culprit of purine intake and should be severely reduced or excluded from a gout sufferer's diet. Red meats, poultry dark meat, organ meats, liver, bacon and fried food in general are high in purines and should be avoided. Poultry white meat and lighter fish are acceptable meats for a gout sufferer to eat on a constricted basis. Similarly, avoid fatty fish, such as sardines, anchovies, mackerel and scallops.

Lifestyle

There are a number of lifestyle issues that can encourage gout attacks in predisposed patients. Obesity, frequent dehydration, and moderate to heavy alcohol consumption are factors you can work to control with the effect of reduced attack severity. Drinking plenty of water (48 to 64 ounces of water, herbal teas, or fruit juices), and engaging in a moderate exercise schedule, when possible, are positive ways to affect your health with gout.

Considerations

Finally, always speak with health professionals following a gout attack. Though the pain may have dissipated, uric acid may still be affecting your joints, causing potentially serious damage.

Best Vitamins to Take for Weight Loss

Vitamins are an important part of a balanced diet, but they can also help with weight loss. The B vitamins, vitamin C and vitamin D/calcium can help enhance metabolism, boost the immune system and help reduce fat storage. Adding these vitamins to your diet can help you achieve your weight loss goals quicker and more effectively, while helping your body to function at its highest ability.

B Vitamins

The B vitamins (B2, B3, B5 and B6) are pivotal in helping to boost metabolism and thyroid function. Vitamin B2, riboflavin and vitamin B6 (pyridoxine) are necessary for the proper production of the thyroid hormone. A thyroid imbalance can lead to weight gain. Vitamin B3 (niacin) helps regulate thyroid hormone production as well as sugar levels. Vitamin B5 (pantothenic acid) plays a role in releasing energy from fats, carbohydrates and starches. A deficiency of this vitamin results in low energy and listlessness.

The recommended dosages of B vitamins are as follows: 1.7 milligrams of riboflavin, 13 to 18 milligrams of niacin, 10 milligrams of pantothenic acid and 2 milligrams of pyridoxine per day.

Vitamin C

When the body is functioning properly, it can utilize the fat-burning process better, and vitamin C assists in various ways. Vitamin C is known for its many health properties, including boosting immunity and fighting against infection, but it also plays an important role in weight loss. Vitamin C has been shown to reduce cholesterol levels in the body, which can help maintain a healthy heart. It also is a component in glucose conversion, providing the necessary energy to cells. This energy is what helps the body effectively burn off fat and excess sugars.

Along with vitamin D and calcium, vitamin C helps with bone maintenance, which contributes to prevention of injury during exercise. Vitamin C also helps to improve the absorption of iron from food, which means a healthier blood supply to the body. While these methods indirectly assist weight loss, they are important, nonetheless. The recommended dosage for the average person is 60 milligrams per day.

Calcium/Vitamin D

Calcium helps reduce the likelihood of insulin-resistance syndrome and helps ward off fat retention. Evidence has shown that a diet high in calcium can fend off midlife weight gain by reducing fat storage. According to Angelo Tremblay, holder of the Canada Research Chair in Environment and Energy Balance, women who did not receive the recommended daily allowance of calcium had thicker waistlines, were more inclined to obesity and had more body fat. Since most individuals do not receive the recommended daily dosage, they put themselves at risk for weight gain. Simply incorporating low-fat or skim dairy products or a calcium supplement into your diet can help eliminate fat already stored on the body and prevent fat storage in the future. The recommended dosage for the average person is 1,000 milligrams per day.

Liquid Diet to Lose Weight Fast

Although it was conceived decades ago, the liquid diet has seen a resurgence in popularity owing to its simplicity and effectiveness in stimulating weight loss. Liquid diets are ideal for dieters who are either uneducated in proper nutritional strategy or too busy to prepare regular healthy meals on their own. When used properly, liquid diets can have a dramatic effect on body composition. One of the most effective liquid diets on the market for rapid weight loss is the Velocity Diet.

About the Velocity Diet

Invented by Chris Shugart, the Velocity Diet was originally created out of desperation. Shugart spent years modifying his own eating habits, yet remained unable to lose those last few pounds. After going on a protein-shake fast for 28 days, he accomplished his goal, and the Velocity Diet (V-Diet) was born. Since its initial incarnation, the V-Diet has gone through several changes in methodology, and is now in its third iteration. The V-Diet 3.0 combines liquid nutrition with weekly solid meals to help you lose weight while shedding poor eating habits.

Following the V-Diet

Most liquid diets (and most solid diets, in fact) are harsh deprivation diets where you are asked to subsist on meager amounts of limited foods for prolonged periods. Not so with the V-Diet. On non-training days, the V-Diet allows the dieter five liquid meals. On training days, that number is bumped up to six. Daily caloric consumption for a 200-pound man is in the range of 1,600 to 2,000 calories, making the V-Diet an exercise in moderation instead of torture by deprivation. The V-Diet also prescribes fiber supplementation along with doses of healthy fats in the form of oils, which helps meet the body's nutritional needs. Additionally, one healthy solid meal (HSM) is scheduled weekly. Shugart claims that over the course of the diet, your food tastes will actually be permanently altered, leaving you better prepared to carry on eating healthily after the diet has ended. Average reported weight loss for those on the V-Diet is between 10 to 25 pounds in one month, making this a good alternative to either jumpstart your weight loss efforts or complete your journey toward leanness.

Considerations

Of course, one must remember that liquid diets are not permanent solutions. Liquid diets are often harsh on the body, as man-made nutrition never compares with that found in nature. Thus, choosing to undergo the V-Diet must be seen as the first step toward healthy living, not a fully encapsulated solution in itself. To that end, it is vital to pay special consideration to educating yourself about nutrition and tuning your HSMs so you are prepared to be self-sufficient and able to control your weight upon coming off the V-Diet. But for those who are prepared to take control of their weight issues, the V-Diet can certainly be the first step in the right direction.

Weight Loss Injections

If you're on the cutting edge of weight loss news, you may have heard of so-called "weight loss injections." The idea that you can get a shot (or two) at the doctor's office and watch the fat melt away might sound appealing. But is it too good to be true? What are weight loss injections? Are they safe and effective?

Background

A weight loss injection is any drug or supplement injected by a doctor for the purpose of weight control. Most claim to "dissolve fat" or to have an effect on the how the body burns calories. Injections for weight loss usually require weekly visits to the doctor's office, but can often be administered by a nurse.

Types of Weight Loss Injectables

Three main weight loss injections are on the market:

hCG--Human chorionic gonadotropin is a hormone produced during pregnancy. It is used for fertility treatments and as a tumor marker. Some doctors have prescribed hCG for weight loss in conjunction with ultra-low-calorie diets (less than 500 calories a day) believing it capable of burning adipose (fat) tissue and preventing the loss of lean muscle mass.

B-12--This is a vitamin essential for metabolic processes and overall health. Proponents claim the injections work by giving an extra boost of energy and improving the metabolism.

Lipotropics--They are naturally occurring compounds in the body that assist with metabolism. Injections are thought to work by speeding up the metabolism.

Are They Effective?

In a word, no. While hCG was once a very popular weight loss medication in the United States, in 1976, it became illegal to promote the drug as effective for weight loss. Since then, continued research, including one recent article published in the American Journal of Clinical Nutrition has warned against the use of hCG for weight loss, claiming that it is not effective. Vitamin B-12, while generally good for you in multivitamin form, has also not been proven effective for controlling weight, nor has it been FDA-approved as an injection for weight loss. As for lipotropic injections, there appears to be very little scientific research published on its use as a weight loss aid.

Are they safe?

None of these injectable weight loss solutions have been approved by the FDA as safe or effective. Further, many injections are often concoctions made up by the prescribing doctor, which means they have not been been through any clinical trials. So though there is little evidence against many injectable weight loss solutions, that's also because there has been so little investigation. Further, it typically takes the FDA some time to ban certain supplements. Never assume that a supplement is safe just because someone (even a doctor) is selling it.

Warning

As always, when considering any medical procedure, it is important to do your research and to discuss the procedure both with your specialist and with your primary care physician. Your regular doctor may have more insight about whether a procedure is right for you, given your medical history.

The bottom line

When it comes to weight loss, there are no quick solutions. Healthy eating choices and activity are far more effective at controlling weight and have other benefits for your body.

Weight Gain Meal Plan for Women

Weight loss supplements, plans, guides, and gurus are all over the media, providing no shortage of info on how get rid of unwanted pounds. Conversely, a small percentage of the population would gladly take those extra pounds, as the additional weight gain would improve possible health deficiencies and self esteem. For underweight women (and men as well), it's an uphill battle not unlike the one faced by overweight women.

The Problem

The problem with gaining weight is usually an issue of high metabolism, although illness or body type can be culprits as well. Regardless, the approach for achieving a healthy weight remains the same: it's all about food choice.

Not being able to gain weight isn't an excuse to eat whatever one likes; just because a person can quickly metabolize fat around the waistline doesn't mean they can metabolize artery-clogging fat. Planning food choices means choosing the right macronutrient content: there are four calories per every gram of protein and carbohydrate and nine per every gram of fat, so meals should contain foods high in these nutrients.

The Solution

High metabolism is the bane of those whoh want to gain weight, so the idea is to overload it and slow it down. This can be done by consuming more daily calories than the body can burn, which generally means an extra 500 to 1,000 calories every day. As stated before, this doesn't mean taking the unhealthy path. Cold water fish such as mackerel, halibut, cod, and salmon are high in healthy fats (thus calories) as well as protein. High calorie and heart friendly olive oil can be used in lieu of vegetable or canola to lightly fry food, while veggies like avocados are fattening and flavorful. Nuts and seeds are an excellent source of energy.

Sample Meals & Exercise Tips

Since the idea of eating to gain weight is based pn consuming plenty of calories, three to five meals should be consumed daily with regular snacks. A sample meal plan would feature a portion of lightly fried halibut (in olive oil), a baked sweet potato, two or three slices of whole grain bread, and some pudding or frozen yogurt for dessert. A meal such as this provides ample calories for this meal by providing enough macronutrients like fats, protein, and carbohydrates. It should also be said that exercise plays an important part in weight gain just as much as weight loss. Besides eating properly, fewer cardio exercises and more strength exercises promote the building of lean muscle mass, and since lean muscle weighs twice as much as body fat but takes up half the space, healthy weight gain can be attained without contributing to any body fat additions.