PRESCRIPTION WEIGHT LOSS

Walking Weight Loss

2008-08-21T12:58:00.001-07:00

Walking (also called ambulation) is the main form of animal locomotion on land, distinguished from running and crawling.

Walking Weight Loss

Weight is determined mostly by the balance of calories - how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

"The minimum daily requirement of exercise to prevent weight gain is 30 minutes a day of walking, or 12 miles a week of walking or running. A study of sedentary, overweight men and women (aged 40-65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study."

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work 1-hour walks into your busy lifestyle?

Why start walking?

The popularity of walking as a weight loss activity is growing in leaps and bounds.

A regular walking program can help you to:

Burn Calories

Lose Weight

Reduce blood cholesterol

Lower blood pressure

Increase fitness

Boost bone strength

For those of us who want to lose weight, walking is often the best exercise to get started on because:

It is one of the easiest exercises to do

It can be done almost anywhere at any time

No special equipment or expertise is required to get started

Progress is easy to plan and measure over time

It isn't too taxing on the body so it can be done everyday

It can easily be done with others making motivation easier

Even a little bit can produce beneficial results

Warm-Up

First, you want to wake up your muscles and let them know you plan to be active for awhile. Walking at an easy warm-up pace for 5-10 minutes tells your muscles they can't just sit back and burn up the available sugars, they need to call on the fat reserves.

This is why you should not start off at a high speed - when you do that, your cells don't get the signal that this is a long-term activity, so instead they burn up sugars only.

Work-out

The speed to walk for optimal fat-burning is a "determined" pace.
At this rate, you should be breathing noticeably but able to carry on a conversation in full sentences.
Heart rate 60-70% of your maximum heart rate.
Marilyn L. Bach in "Shapewalking" describes this as if you are on your way to an appointment, or up to 10 minutes late for an appointment.
Walk at this speed for 30 minutes at a time, once you have built up to that duration.

Walking "equipment"

The only essential equipment needed to get started walking are comfortable clothes and shoes.

As far as clothes are concerned, layering loose pieces of clothing often works best.

Because walking elevates our body temperature, layering clothes means that we can take off a layer or two as our body begins to heat up.

When it comes to shoes, those designed specifically for walking or jogging are best. To make sure we get the right shoes to suit our needs and walking style, buying shoes fitted by specialist shoe and sports apparel stores is a good idea.

As well as wearing comfortable shoes and clothes, it is almost always a good idea to wear a hat, sunglasses, a factor 30+ sunscreen and some Aerogard or similar insect repellent if we plan to walk between 11am and 3pm, especially in the warmer months of the year.

While not absolutely necessary to begin a walking program, a heart rate monitor may provide valuable exercise feedback, a walkman or iPod can certainly help make our walks much more enjoyable and a mobile phone can be great in an emergency.

A must for anyone walking for more than 15 minutes is a water bottle full of clean, refreshing water.

Once we have the right footwear, appropriate clothes and other necessities, we're ready to go.

How Long is Enough?

30-60 minutes at 50-70% of your maximum heart rate is recommended.
Start with walking at an easy pace for 5-10 minutes.
Stop and do some stretches and flexibility exercises.
Walk at your target heart rate for 30-60 minutes.
Cool down at a slower pace for 5 minutes.
Finish with some gentle stretches.
For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.

How Often Should I Walk?

For weight loss, walk most days of the week.
Time spent walking per week should be 5-10 hours.
On your non-walking days, try some strength training exercises.
If you find yourself worn out, take a day off. But be sure to get back walking the following day.

Where to walk and how far

Often the hardest part of any walking program is deciding where to walk and how far to walk.

For some of us, the thing that often makes this decision an easier one is the amount of time we have / or are prepared to devote to walking on any given day.

If we only have a little bit of time, there isn't too much point in wasting most of it traveling to scenic walking tracks to walk.

This time would be better spent actually walking.

If our time is limited, walking around our own neighbourhood for as long and as far as possible is often best.

If we have the time to travel to the beach or a local lake for added motivation and still have enough time for a considerable walk, then great, by all means let's do that. Otherwise, let's put what valuable time we have into actually walking.

In addition to the amount of time we have or make available, our current fitness level, injuries, and the number of kilojoules or calories we want to burn should also come into consideration when determining how far or for how long we should walk.

If our current fitness level or injuries limit the amount of walking we can do, we can start with very short walks – like a five-minute stroll for example – and gradually but consistently build on the distance and time as our fitness and health improves.

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk.

In addition, beginner walkers should forget about walking speed and concentrate on walking at a comfortable pace for the maximum amount of time.

As a general guide to walking speed, if you can't talk comfortably while walking, you are probably walking too fast.

How many kilojoules or calories we want to burn should also help determine how long we walk for each day.

To work out how many kilojoules or calories you'll burn while walking at different speeds, See Exercise Energy Charts.

Activity	Cal/Kg	50Kg	100Kg	150Kg
Aerobics (low impact)	2.54	127	254	380
Step Aerobics (beginner)	3.20	160	320	479
Badminton	3.31	165	331	496
Basketball (game)	4.85	243	485	728
Basketball (leisurely)	2.87	143	287	430
Bicycling, 15kph	2.76	138	276	413
Bicycling, 20kph	4.41	220	441	661
Bowling	1.21	61	121	182
Canoeing, 4kph	1.54	77	154	231
Canoeing, 6.5kph	2.98	149	298	446
Cross country ski (hard)	7.28	364	728	1091
Cross country ski (easy)	3.42	171	342	513
Cross country ski (mod)	4.85	243	485	728
Dancing	2.20	110	220	331
Dancing (slow)	1.21	61	121	182
Golfing (walk w/o cart)	2.20	110	220	331
Golfing (with a cart)	1.54	77	154	231
Handball	5.07	254	507	761
Hiking with 5kg load	3.97	198	397	595
Hiking with 10kg load	4.41	220	441	661
Hiking with 15kg load	5.18	259	518	777
Hiking, no load	3.42	171	342	513
Jogging, 8kph	4.08	204	408	612
Jogging, 10kph	5.07	254	507	761
Raquetball	4.52	226	452	678
Rowing (leisurely)	1.65	83	165	248
Rowing machine	3.97	198	397	595
Running, 13kph	6.72	336	672	1009
Running, 14kph	7.28	364	728	1091
Running, 16kph	7.72	386	772	1157
Skipping rope	6.28	314	628	942
Snow skiing, downhill	2.87	143	287	430
Soccer	4.30	215	430	645
Squash	4.52	226	452	678
Stair climber machine	3.53	176	353	529
Stair climbing	3.09	154	309	463
Swimming (25 meters per minute)	2.65	132	265	397
Swimming (50 meters per minute)	4.96	248	496	744
Tennis	3.53	176	353	529
Tennis (doubles)	2.43	121	243	364
Volleyball (game)	2.65	132	265	397
Volleyball (leisurely)	1.54	77	154	231
Walking 3 kph (20 minutes per km)	1.32	66	132	198
Walking 5 kph (12 minutes per km)	1.76	88	176	265
Walking 6 kph (10 minutes per km)	2.20	110	220	331
Waterskiing	3.53	176	353	529
Weight training fast	5.62	281	562	843
Weight training mod	4.19	209	419	628
Weight training slow	2.76	138	276	413

Walking Weight Loss

Please note that the above figures are provided as estimates only and before beginning any new exercise program, we strongly suggest you consult your doctor.

A 100kg (220 pound) person burns an average of around 550 kilojoules or 130 calories per half-hour of walking at 3kph (2mph).

As our fitness improves, we should all try to walk a little faster and a little further so we can burn even more kilojoules or calories.

Raising your Metabolism

Good work, you've tricked your body into dipping into your fat stores for energy. You are also building muscle and raising your basal metabolic rate so you are burning more calories all day long.

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

Burn Your Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

The Calories Chart

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

Walking Weight Loss

Burn Calories While You Sleep

You can burn more calories, every hour, every day, even while sleeping by building up muscle. When you add muscle to your body, you are increasing your basal metabolic rate - the number of calories you burn each day at rest. We aren't talking about Schwarzenegger-like muscles, just toning your legs, arms, stomach and shoulders.

Absolute Beginner Walkers:

You build leg muscles as you increase your walking time and distance. Concentrate on building the amount of time you spend walking.

Seasoned Walkers:

For those who have been walking for months or years, you will need to alter your walking style to build more muscles just from walking. Learning to racewalk, you would be building new muscle and burning more calories per mile.

Not Interested in Racewalking:

For those who are not interested in racewalking to build muscle, you should add some strength training to your weekly exercise schedule in addition to walking in order to build muscle.

Burn More Walking Calories per Mile

Learn to Racewalk:

At speeds over 13-minute mile rate you are burning more calories per mile as you use more muscle groups, as well as building muscle. How to Walk Faster.

Use Walking Poles:

Fitness walking poles such as Nordic Walker, Exerstrider sticks or Leki poles is an option for those who cannot walk fast and want to burn more calories per mile.

Carry Extra Weight:

I do not recommend doing this, but if you do it you should add no more than 10 pounds and wear it in a backpack or at your hips so your body can remain balanced and your posture is not thrown off. Walking with poor posture or adding weight to your arms or legs can lead to injury.

Walking Schedule

Short Day:

Warm up 5-10 minutes. Stretch. Walk at target pace (determined, 50-70% of maximum heart rate) for 30 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.

Long Day:

Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.

Long Easy Day:

Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 30 minutes. Slow to easy pace for additional 30 - 90 minutes. Finish with gentle stretching.

Day Off:

When walking for weight loss, you should take no more than 1 to 2 days off a week.

Alternate these days to fit your personal weekly schedule.

Example: Day : Workout - Time at Target HR

Sun.: Long Day - 60 min.
Mon.: Day Off - 0 min.
Tue.: Short Day - 30 min.
Wed.: Short Day - 30 min.
Thu.: Long Day - 60 min.
Fri.: Short Day - 30 min.
Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.

Walking Weight Loss

The Long Easy Day may be spiced up by joining in a local non-competitive volkssport walk or a charity walking event.

Feeling Worn Out:

If your walking workout leaves you feeling sore or worn out the next day, take a day off. If this happens each day that you walk, check your heart rate to be sure you are not overdoing it, and drop back to 50% or less of your target heart rate and cut back on the number of long days in preference for short days.

Fast or Slow?

A study by Katarina T. Borer, Ph.D. showed different benefits for slow and fast walking. Brisk walking, 15 minutes per mile or faster, increased secretion of pulsatile growth hormone, which promotes bone formation and tissue regeneration. But longer, slower walks were shown to heighten insulin sensitivity in previously sedentary post-menopausal women.

Which should you do, fast or slow? In my humble opinion: Just WALK!

Slow Walkers ??

Easy exercise and slow walking burns calories--and sheds pounds--as effectively as a high-intensity workout, a University of Pittsburgh study says.

Experts tracked 201 overweight women, ages 21 to 45, for 1 year. Some walked off 1,000 calories per week; others, 2,000. In each group, some women ambled along comfortably, taking longer to reach their goal; others maintained a bristling, nearly breathless pace.

Ultimately, everybody in the 1,000-calorie group lost an average of 13 pounds regardless of walking speed; those in the 2,000-calorie group shed about 20 pounds--again, regardless of exercise pace.

Walking Weight Loss Tips

When walking try to focus on good posture, keeping our head lifted and shoulders relaxed.

Always try to swing our arms naturally and breathe deeply. If we can't catch our breath, we should slow down and avoid hills.

Once we have reached a point where we can walk a few kilometres, we should start to vary the intensity and increase the length of our walks.

Walking hills, in addition to increasing our fitness and burning extra calories, is a great way to tone our legs and butt.

Don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to music while walking is a great way to energize our workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

It can be very motivating and rewarding to keep track of our improved fitness by recording each of our walking times and distances covered in an exercise diary.

It can also be very motivating and rewarding to sign up for, and participate in a walking event, particularly if your entry fee goes to a good cause like the local children's hospital or some other equally worthy charity.

Many experts recommend that we walk a minimum of 20 minutes a day. But there are no hard and fast rules, just try to walk as long as you can, as often as you can.

Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

If you'd eventually like to add jogging to your exercise program, incorporate some very short jogs into your walks and over time increase the number of those jogs and their duration (for example, walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, etc).

For maximum enjoyment, motivation and safety, find a walking partner to share your walks with. Choose from family (including your dog(s), friends, colleagues and neighbours with similar weight loss and fitness goals to you.

Be very careful walking at night or early in the morning when it is dark. Where reflective clothes so you are more visible to cars and be careful where you step, potholes and overhanging branches can be particularly dangerous when unseen.

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Herbal Weight Loss

2008-08-20T23:45:00.000-07:00

Ephedra (ma-huang) and its active ingredient ephedrine were commonly found in herbal dietary supplements used for weight loss. Ephedrine is used in asthma medicine, as well as to make methamphetamine, more commonly known as speed. In fact, there's only a slight difference chemically between methamphetamine and ephedrine. Ephedrine can slightly suppress your appetite, but no studies have shown it to be effective in weight loss. Ephedrine can also be dangerous. It can cause high blood pressure, irregular heartbeat, insomnia, nervousness, tremors, seizures, heart attacks, strokes, and even death. Ephedrine can also interact with many prescription and over-the-counter medications. In February 2004, the FDA officially banned the sale of ephedrine in any dietary supplement in the U.S. due to the risk of illness or injury.

St. John's wort. This herbal product is primarily used as an antidepressant. Few studies have evaluated its effectiveness for promoting weight loss. St. John's wort and ephedra are the two primary ingredients in herbal phen-fen. If you are taking St. John's wort, you should avoid tyramine-containing foods (for example, aged cheese, cured or aged meats, wines, etc.). You should also check with your doctor before taking any other medications, since it has many potential harmful interactions with antidepressants, birth control pills, blood thinners, heart medications and dextromethorphan (contained in various cold remedies). The use of St. John's wort for weight loss is potentially very dangerous. There are no clinical studies to support the use of St. John's wort for weight loss.

5-hydroxytryptophan (5-HTP). Found in some over-the-counter weight loss products, this extract from a West African plant seed has replaced tryptophan supplements after the FDA banned sale of tryptophan due to its link to a rare and potentially deadly blood disorder. 5-HTP has not been proven to effectively promote weight loss and is under constant scrutiny for safety. In larger doses, 5-HTP may have a negative effect on the liver.

Chitosan (KITE-o-san). This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. Chitosan cannot be digested; therefore it passes through your intestinal tract unabsorbed without adding any calories. The chemical nature of Chitosan makes it bind with fatty foods, removing some of the fat from your body as it passes through rather than allowing it to be absorbed. Several studies, however, found no more weight loss from Chitosan than from a placebo (sugar pill).

Chromium is thought to enhance the effect of insulin and therefore the breakdown of carbohydrates. It has been touted as a weight loss aid and a fat burner. Much of the evidence is inconclusive on chromium's effect on weight loss. Several studies have failed to show any benefit in weight loss after taking this mineral.

Pyruvate. Pyruvate is formed in the body during digestion of carbohydrates and protein from food. It may have a slight effect in helping you shed pounds, according to some studies. Found in the form of pyruvic acid, pyruvate can be found in various foods including red apples, cheese, and red wine. Pyruvate appears to be safe, but claims of boosting metabolism, decreasing appetite and aiding in weight loss need further study.

Aloe. Most often used as a topical product for wound healing, oral forms of aloe are added to herbal weight-loss products. Oral aloe produces a strong cathartic response (producing bowel movements) and many aloe weight-loss products are marketed as "internal cleansers." However, aloe or aloe-containing products should not be ingested orally if you have intestinal problems like Crohn's disease, ulcerative colitis, or abdominal pain of an unknown reason. Use of this agent orally has lead to side effects such as abdominal cramping, diarrhea, and problems with the body's mineral balance. In addition, it can interact with medications such as Lanoxin (digoxin), a medicine used to treat heart failure. The use of aloe has not been proven to keep weight off.

Cascara. Cascara is a common ingredient used in weight loss products. One of the few herbs approved as an over-the-counter drug by the FDA, it is a strong stimulant laxative. Misuse of this herb has caused problems with the body's minerals (such as potassium, sodium). It should not be taken if you are pregnant or breastfeeding. Cascara may interact with medications such as Lanoxin and diuretics (water pills, used to treat hypertension and other health problems).
Dandelion. Dandelion is a natural diuretic. It may produce significant weight loss by decreasing body water. However, it can cause allergic reactions and heartburn.

Glucomannan. Made from the root of Amorphophallus Konjac, glucomannan is said to contribute to weight loss by delaying the absorption of glucose from the intestines. Small limited studies have shown glucomannan to be effective in decreasing body weight. This effect is believed to be due to a "feeling of fullness" which may be due to the swelling of the glucomannan in the gut once it has been exposed to liquids. However, esophageal obstruction has been reported in several people taking glucomannan. Glucomannan and glucomannan-containing products have been banned in several countries due to the high incidence of gastrointestinal obstruction. Glucomannan should not be used by people with a previous history of gastrointestinal obstruction, and caution should be used in diabetics.

Guarana. Made from the seeds of a plant native to Brazil, guarana speeds up the brain's activity and is used to promote weight loss due to its stimulant and diuretic effect. Guarana contains 3% to 5% caffeine and may cause high blood pressure. Some of the extracts have been known to cause prolonged bleeding and interact with blood thinner medication such as Coumadin. Many advertisements state guarana is free from side effects; however, this statement is not true. Side effects from guarana may include nausea, dizziness, and anxiousness.

Garcinia (hydroxycitric acid). An ingredient found in at least 14 weight loss supplements comes from a plant native to India and Southeast Asia. To date, the best available data show this product is not effective in weight loss.

Yerba Mate. Also known as Paraguay tea, yerba mate is a strong brain stimulant (the doses typically used mimic that of 100 to 200 mg of caffeine). The principle side effects reported are excessive stimulation and high blood pressure. It has not been proven to promote weight loss. Some case reports of poisoning (leading to hospitalization) with this agent have been reported and excessive use may be linked to cancer of the esophagus.

Guar Gum. Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum has been commonly used in small amounts as a thickening agent for foods and medications. It has been noted to decrease appetite by providing a "feeling of fullness." However, like glucomannan, guar gum may cause obstruction of the esophagus. The water-retaining capacity of the gum permits it to swell to 10- to 20-fold and has led to gastrointestinal obstructions. Reviews of multiple studies show it has no effect on weight loss.

Herbal Diuretics. There are many varieties of herbal diuretics that are commonly found in over-the-counter weight loss products as well as herbal weight loss preparations. Most of the diuretics used in over-the-counter treatments are derived from caffeine. Most of the herbal diuretics are not toxic but have been known to interact with medications (for example, lithium [Lithobid, Eskalith], Lanoxin or conventional diuretics such as Lasix or Esidrex). Herbal diuretics do not provide enough water loss to be considered effective in losing weight. More importantly, long-term weight loss is loss of fat, not water.

Common Sense Advice for Taking Herbal Medicines

If you become ill while taking an herbal remedy, see a doctor or consult with a health care professional.
Do not take herbs if pregnant or attempting to become pregnant.
Do not take herbs if you are nursing.
Do not give herbs to a baby.
Do not take large quantities of any one herbal preparation.
Do not take any herb on a daily basis.
Buy only preparations in which the plants are listed on the packet (Note: There is no guarantee attached to any product.)
Do not take herbal remedies if you are taking medicine for a chronic condition (for example, high blood pressure or depression). If you are unsure consult with your doctor prior to taking any herbal preparation.
Do not take herbal remedies without first talking to your doctor.
Always advise your doctor of any herbal remedy or alternative medicine you are taking.

Keep in mind that herbal preparations will not provide permanent weight loss and there are multiple ingredients in herbal weight loss preparations, some of which have serious side effects and can lead to dangerous toxicities. The use of herbal remedies to lose weight is not generally recommended by the medical community due to the high risk of toxicities and lack of clinical effectiveness.

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Aerobic Exercise for weight loss

2008-08-18T20:47:00.000-07:00

Aerobics for weight loss

Aerobics is a type of aerobic exercise. Aerobic exercise refers to the fact that muscles uses oxygen for energy. Aerobic exercise is any exercise that is of moderate intensity and has a long duration. There are two different types of aerobics. There is free-style aerobics and pre-choreographed aerobics. Aerobics enjoyed a huge surge of popularity in the 1980s, with stars like Jane Fonda releasing aerobics exercises on tape, and Richard Simmons becoming a house-hold name. The aerobics craze has tapered off, but aerobics are still done in gyms and homes across the country because of the many known benefits of aerobic exercise.

Aerobic exercise can be low, moderate or high in intensity. It may be rhythmic, but it must be continuous. Aerobic exercise must be of a certain duration in order to keep the heart pumping and the blood flowing and increase the Serotonin in the brain that leads to relaxation. A minimum of thirty minutes three times a week or twenty minutes five to six times a week is optimal for the best results.

Brisk walks, dancing, rowing and cycling are excellent sources of low impact aerobics, with the added bonus, that they can be fun.

Aerobics is rhythmic action performed at a stretch involving large muscle groups. Aerobics is also referred to as cardiovascular exercise. It makes the lungs work fast since the body’s requirement for oxygen is enhanced.

There are various advantages for health and overall well being that can be acquired from frequent cardiovascular exercise. It helps in enhancing energy levels and is also responsible for diminishing stress. It also aids in the maintenance of proper mental health. Aerobics also augments heart and lung efficiency. It is also helpful in reducing blood pressure, and diminishes the threat of stroke or heat attack.

Aerobics for Reducing Weight

Generally an individual can lose weight by means of a calorie deficit diet which means burning greater amounts of calories than one takes in.
Hence performing activities that burn huge amounts of calories is an ideal supplement to a calorie controlled diet to aid in eliminating unwanted fat from the body.
For instance, jogging at a slow pace for half an hour can burn approximately 300 calories.
This can play a significant part in attaining the required calorie shortfall for losing weight.

Aerobic activities can be conveniently undertaken at homes and there are several exercises that an individual can perform in the comfort of his or her dwelling place. Indulging in vigorous cleaning activities is one of the ways to effectively perform aerobic action.

One can obtain the advantages of outdoor aerobic exercise by taking a few additional brisk walks which can be adequate to enhance fitness. One can gain the benefits of aerobic exercises providing one is working vigorously enough to ensure that the heart rate is enhanced and one is breathing more rapidly.

Running and jogging are ideal types of aerobic exercise that can be undertaken for weight loss. The actual advantages of aerobic exercise can be obtained from continuous movement.

Various aerobic options that are available in the gym can be undertaken for losing unwanted weight. Treadmills, cross trainers, exercise bikes, stairmasters, and rowing and ski machines are suitable equipment by means of which aerobic activities can be performed.

For effective cardiovascular condition it is a good idea to exercise 3 to 5 times a week and for 30-60 minutes. The crucial thing is to make certain that the heart and lungs are made to function vigorously long enough to acquire the advantages of aerobic exercise but should not be overworked so as to give rise to injury. To find out if one is exercising at the proper intensity, one should run out of breath but still be in position to speak.

To obtain the desired result aerobic exercises must be started slowly and its intensity should be increased gradually.

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Weight Loss Exercise-8 Simple Stretches

2008-08-18T10:50:00.000-07:00

Stretching keeps muscles and joints limber. It's also an excellent way to relax yourself and release tension.

The program below combines simple stretching exercises with modified yoga poses. The series of stretches is designed to be done in sequence. But if any exercise feels too difficult or uncomfortable, skip it and go on to the next.

1. Side Stretch
Step A
Stand up straight with your feet together, fingers interlaced at chest level. Turn your palms away and raise your arms overhead. Lengthen your arms, torso and legs. Relax your neck and hold for a count of five.

Step B
Now bend slowly to the right and hold for a count of five. Return to the starting position. Then gently bend to the left and hold for a count of five.

2. Forward Bend
Step A
Bring your arms back down to your sides and pause. Now bend your knees slightly. Place your feet about six inches apart. Then bend slowly at the waist until your chest is resting on your thighs. Let your arms dangle in front of you and hold the position for about 20 seconds.

Step B
Slowly straighten your legs as much as feels comfortable. Keep your upper body and arms relaxed and in roughly the same position, and hold again for about 20 seconds. If you need a little extra support, place your hands on a 12-inch stool or block of wood.

3. Downward-Facing Dog
Step A
Straighten back up, then get down on all fours, hands and knees on the floor. Tuck your toes under so the balls of your feet are on the ground. Contracting your abdominal muscles, slowly lift your hips to form an upside-down V with your body. Allow your knees to bend slightly and your heels to rise off the floor.

Step B
Keeping your back straight, gently straighten your knees and press your heels toward the floor. Hold for 20 seconds.

4. Quad Stretch
Now slowly lower yourself to the floor and lie on your left side, your left arm supporting your head. With your right hand, grasp your right ankle. Gently pull your right foot toward your buttocks, feeling the muscles in the front of your leg stretch. Your right knee should be in line with your left one. Hold for 20 seconds, then roll over and repeat with your left foot.

5. Cobra
Return to resting position, face down on the floor with your legs together and the tops of your feet touching the mat or carpet. Place your hands on either side of your head, palms down and shoulder-width apart. Press up, raising your shoulders and resting on your forearms. Gaze forward or slightly up. Feel your lower back stretch and relax. Hold for 20 seconds.

6. Child's Pose
Return to the starting position of the cobra. Now slowly press up and back, bending at the knees and waist until you are sitting on the backs of your heels. The tops of your feet should be flat against the floor and your arms stretched flat on the floor in front of you. Lower your shoulders and your forehead to the ground, and hold for 20 seconds.

7. Hip Stretch
Step A
Roll over onto your back. Roll your pelvis to the right, gently lowering your right knee as close to the floor as you can. Hold for 20 seconds. Then repeat on the left side.

8. Corpse Pose
Slowly slide your feet out until your legs are flat on the floor. With your arms about 45 degrees from your side, palms up, and your legs about one to two feet apart, let your feet fall away from each other. Close your eyes and relax. Concentrate on releasing tension from the center of your body outward to your fingertips and toes.

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Weight Loss Exercise-Jumping Rope

2008-08-18T10:43:00.000-07:00

Jumping rope is one of the best forms of aerobic exercise. It burns a lot of calories, is easy and fun, and can be done at home without expensive equipment.As a low-impact exercise, it won't put your knees under stress and will loosen up your shoulders.

A regular jumping rope routine will help you develop your fitness coordination and agility. It targets your calves, thighs, and buttocks. It also makes an excellent addition to a cross-training program, in which a variety of aerobic and resistance activities are combined to create a complete cardiovascular workout to achieve all-around fitness.

Buying the Right Rope

The most important thing when buying a jump rope is to make sure that it is the right length. It is usually possible to adjust the length if the rope is too long. Stand with both feet in the center of the rope and pull up the ends. The handles should reach to your armpits.

Getting Started

Jumping Basics
Wearing loose, comfortable clothing and training shoes, begin to jump. Try to keep your shoulders relaxed and your upper arms close to your body. Use your wrists, not your whole arms, to turn the rope and try to keep them as low as possible. Keep your back straight and your stomach pulled in.
Rocking Skip
This is the easiest way to jump rope, and because you are half running rather than jumping, it does not require as much energy. At first, step each time with the same foot leading, then try alternating the leading foot. To avoid strain, keep your feet within 1 inch of the ground and your knees slightly bent to absorb the impact. Keep your head upright, in line with your spine.
Jumps
As your fitness level increases, begin adding jumps with both feet together. To avoid boredom, you could try some variations, such as hopping on one foot, then the other. Again, make sure you do not jump too high. If you keep your feet in fairly close contact with the ground, you will minimize the chance of strain and will more likely keep jumping for a longer time.
Introducing a Regimen
If you have not jumped rope for some time, you may find a normal training level too hard. To build up stamina, jump initially for 2 minutes, or if this is too much, for 30 to 40 jumps, and then rest for 30 seconds. Repeat twice. At each subsequent session, reduce every rest interval by 5 seconds, until you have eliminated all of them.
Starting a Regimen
You should now be ready to begin a formal training regimen, but this, too, should be introduced gradually. Start with a 3-minute jumping session once a week; then graduate to a 4-minute session twice a week; then a 5-minute session twice a week, building up to three 20-minute sessions a week.

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Weight Loss Exercise

2008-08-17T01:55:00.000-07:00

A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed. The more regularly you exercise, the easier it is to maintain your weight.

"Burning fat is extremely hard to do. It requires a lot of energy as fat is very hard to break down. Your body would rather use muscle for it's energy requirements. Secondly, the digestion of food is the most energy consuming thing the body does. Weight loss exercise is so critical to weight loss"

The healthy way to lose weight is not through crash diets, fad diets or sudden exercise. Slow changes are always better in terms of food and exercise. Someone who had never exercised for many years should not run three miles every day.

"The journey of a thousand miles begins with a single step. Exercise works the same way."

On the other hand people who eat a lot will face problems if they start starving themselves. Make changes gradually. If done frequently, then even a light exercise like a walk can be beneficial. Someone who increases the amount they exercise, but maintains the diet and calorie intake, will certainly lose weight.

Losing weight and keeping it off is a real challenge for most people. That's why it's important to begin a weight loss program with the help of your health care team, including, if possible, a dietitian. They can help you find ways to decrease calories but still consume the foods you enjoy. And they can suggest strategies to help you change old habits for new ones.

Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, playing sports, or using fancy equipment. When you're physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally.

Losing weight is all about expending more calories than you consume throughout the day. It is well known that this may be achieved by eating well and exercising, but it is not commonly understood which exercise program is the best for burning the most calories in a day.

Muscle is the body's metabolic engine. Muscle is heavier than fat by two times and is very needy of calories. That is to say that for every pound of muscle you carry, your body needs 50 calories a day to sustain it. Its why weight loss exercise is so important for your health. Muscle looks better than fat. A more muscular person has more fun, is less prone to injury.

Program 1

Start by exercising for 10 minutes, 6 days per week, or 20 minutes, 3 days per week. If you can do 60 minutes then even better.
Always start with a light walk to warm up, and then increase the pace of your walk.

Program 2

Warm up and stretch for 5-10 minutes.
Power walk for 5 minutes, slow walk for 2 minutes.
Repeat for duration of your walk.
Always complete a warm down before finishing the session.

Program 3

Warm up and stretch for 5-10 minutes.
Power walk for 500m, slow walk for 100m.
Repeat for the duration of your walk.
Always complete a warm down before finishing the session.

Program 4

Warm up and stretch for 5-10 minutes.
Jog for 50m, walk for 500m.
Repeat 5 times.
Always complete a warm down before finishing the session.

Program 5

Warm up and stretch for 5-10 minutes.
Walk up 20 steps (not floors), and then complete a 2 minute recovery walk on level ground.
Repeat 5 times.
Always complete a warm down before finishing the session.

The Best Time of Day to Exercise

Some people argue that the best time to exercise is first thing in the morning because it boosts your metabolism for the rest of the day. While the research in this area is scarce, boosting your metabolism during the day is not enough of a reason to exercise first thing in the morning. Frankly, your metabolism is elevated anytime you exercise, especially when performing a resistance training routine or a fast-paced circuit training workout.

The more important reason to exercise first thing in the morning is because it kick-starts your day, sets a positive mood for the rest of the day and prevents you from missing your exercise session when something unplanned “comes up.” If you are a morning person, then exercise in the morning. If you like to plan a lunchtime run or quick resistance training session, that is fine too. You may be the type of person who likes to get home from work, kick off the shoes and quickly start your routine before the kids get home or before you start your chores.

Whatever the case, exercise at a time that works best for you and the results will follow: increased metabolism and better physical and mental health. The time you may want to avoid exercising is an hour or two before retiring to bed.

Estimated Number Of Calories Burned While Performing A Variety Of Exercises For One Hour

Activity (one-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	511	637	763
Aerobics, low impact	365	455	545
Aerobics, water	292	364	436
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling,<>292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch, flag, general	584	728	872
Golfing, carrying clubs	329	410	491
Hiking	438	546	654
Ice skating	511	637	763
Jogging, 5 mph	584	728	872
Racquetball, casual, general	511	637	763
Rollerblading	913	1,138	1,363
Rope jumping	730	910	1,090
Rowing, stationary	511	637	763
Running, 8 mph	986	1,229	1,472
Skiing, cross-country	511	637	763
Skiing, downhill	365	455	545
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	511	637	763
Tae kwon do	730	910	1,090
Tai chi	292	364	436
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	183	228	273
Walking, 3.5 mph	277	346	414
Weightlifting, free weight, Nautilus or universal type	219	273	327

Why is exercise so good for you?

Elevates your metabolism so that you burn more calories every day.
Increases you aerobic capacity (fitness level). This gives you the ability to go through each day with less relative energy expenditure. This enables a 'fit' person to have more energy left at the end of the day and to get more accomplished during the day with less fatigue.
Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.
Decreases your blood pressure.
Increases the oxidation (breakdown and use) of fat.
Increases HDL (good) cholesterol.
Makes the heart a more efficient pump by increasing stroke volume.
Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.
Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.
Increases the strength of bones.
Causes the development of new blood vessels in the heart and other muscles.
Enlarges the arteries that supply blood to the heart.
Decreases blood levels of triglycerides (fat).
Improves control of blood sugar.
Improves sleeping patterns.
Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.
Increases the thickness of cartilage in joints, which has a protective effect on the joints.
Decreases a woman's risk of developing endometrials by 50%.
Reduced stress.
Effective weight control
Increased muscle tissue, healthy bones and flexible joints.
Increased balanced and coordination which is especially important in older adults.
Better mental well-being.
Increases the amount of blood that flows to the skin making it look healthier and feel better.
Reduced risk of heart disease.
Decreases total blood cholesterol
Reduced risk of diabetes.
Reduced risk of osteoporosis.
Decreased resting heart rate.
Increases lung capacity
Increased amount of blood your heart can pump in a single beat.
Reduced feelings of depression

"Being active — either through physical activity or through a formal exercise program — is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat."

If you're like most people, you have a lot of exercise and health questions. In spite of the widespread abundance of books, videos and the internet available today, many of the same questions remain unanswered in the minds of Americans. Put a True or False next to each question to see how many you get right.

1.Doing sit-ups will flatten your tummy.

2.Skinny people don't need to exercise.

3.The "Fat Burn" program on the treadmill is the best for weight loss.

4.When I stop exercising, muscle turns to fat.

5.Osteoporosis is an old-persons disease.

6.Women who strength train will get big, bulky muscles.

7. Lactic acid causes muscles to be sore the day after working out.

8.Soy protein will lower cholesterol.

9. Strength training is safe for children.

10.Eating low fat foods is best for weight loss.

11.Muscle weighs more than fat.

12.Muscle burns more calories than fat.

1. False. Abdominal exercises such as sit ups and crunches strengthen abdominal muscles but do little to reduce fat from that area. Aerobic exercise like walking or bicycling will decrease fat from the tummy better than crunches. Most ab-gizmos advertised on TV come with a low-calorie eating plan that should be followed for maximal abdominal definition and weight loss.

2. False. Skinny people also must exercise. A receptionist brought this up recently when I was in the hospital having some routine tests done. She was very thin and was convinced only overweight people have to exercise. Being thin is not the same thing as being healthy. While it's true that obesity is associated with a number of diseases, the fact remains that skinny people get heart attacks too. This woman was so skinny in fact that I pointed out to her that she might be at risk for osteoporosis.

3. False. We are usually burning a mixture of fats and carbohydrates for energy. The fat-burn program on treadmills and other cardiovascular gym equipment is based on the fact that we burn more fat at lower levels of exercise intensity. Higher intensity exercise burns more carbohydrates for fuel -and also uses more calories. The fat burn program usually holds us at about 60% of estimated maximum heart rate which is sometimes a good starting point for the person beginning an exercise program. Greater intensities and lengths of time working out will result in more calories burned-which if coupled with reductions in the number of calories eaten, promotes weight loss.

4. False. Muscle and fat are two different tissues. We cannot transform muscle into fat and fat can't turn into muscle. This myth was probably started by older athletes who, after retiring, stop exercising but to continue to eat as if they were still working out. The combination of shrinking muscles from inactivity, coupled with excess calories eaten give the illusion that muscle has been transformed into fat.

5. False.Would you believe that bone loss starts to occur around the age of 35! Osteoporosis is starting to be seen as a disease that actually begins in youth. Getting adequate calcium in the diet as well as doing resistance training when we are young can strengthen bones and offs
set the ravages of osteoporosis when we are older. Studies of seniors who strength train also show increases in bone mass. So it's ever too late to start lifting weights! If you have osteoporosis or any medical conditions, consult your physician before starting an exercise program and then get proper guidance from an exercise professional on the best exercise to stimulate bone growth.

6. False. Women lack the hormones to needed make their muscles big like that of men. Even the biggest of female bodybuilders are smaller than male bodybuilders. Women who have overly large muscles often get them because they lift very heavy weights, exercise for several hours a day, and consume many thousands of calories. Sometimes they are also blessed with muscle fibers that get bigger from strength training. Strength training is something all women should do to improve the quality and quantity of their lives!

7. False. Lactic acid, produced from the anaerobic breakdown of carbohydrates causes the feeling of muscle burning and fatigue during exercise. Studies show that most lactic acid is removed from the muscles about one hour after exercise. So, the lactic acid is not around 24-72 hrs later when muscle soreness shows up. The muscle pain that is felt 24-72 hrs after exercise is called delayed onset muscle soreness (DOMS). Studies show that most DOMS is caused by eccentric muscle contractions ("negatives" as they are sometimes called in the gym). Eccentric muscle contractions occur muscle fibers lengthen, such as when you lower a weight.

8. True. Studies show that if you have high cholesterol, consuming soy protein, when combined with a diet that is low in saturated fat can reduce total cholesterol levels by about 9%. Studies also show soy can reduce LDL, the so- called-bad cholesterol, by about 13% and lower triglycerides (blood fats) by about 11%. These effects may take 2 months before they are observed. See your doctor if you have a history of breast or bladder cancer. Some experts theorize that high levels of soy may activate these cancers. This is a controversial area of research but it is best to discuss this with your doctor to be on the safe side.

9. True. Studies do not generally show damage to growth plates or other injuries resulting from resistance training in children if they are under the guidance of a professional. Children are not miniature adults and should not lift heavy weights. Before puberty, when testosterone levels are low, children will not increase the size of their muscles from strength training. The focus should be on proper lifting technique and lighter resistances. Manual resistance, body weight resistance, dumbbells and some machines may be appropriate for children.

10. False. It's possible for a food to have almost zero fat yet be teeming with calories. Remember, its reductions in calories eaten, not fat, that causes real weight loss.

11. False. Muscle and fat weigh the same. Muscle is denser and takes up less space than fat. A pound of muscle and a pound of fat both weigh a pound.

12. True. It's estimated that a pound of muscle burns between 20 to 80 extra calories per day. Fat burns essentially zero calories. Thus, adding muscle can help you burn more calories and lose more weight.

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Weight Loss Pills

2008-08-14T06:41:00.000-07:00

In the United States alone, more than 70,000,000 people have been looking for weight loss treatments to help them lose weight. Just like you, there are many people researching into diet pills to find the best one available to suit their requirements. The problem you'll find is that there are so many weight loss pills out there and it's hard to find the best one without reading for hours and hours on end.

"Every day a new weight loss "wonder pill" pops up. The question we asked when they first came into the market was, do these pills really work? The answer is YES and NO."

Each year, about 17.2 million Americans buy diet and weight loss pills hoping to lose weight. Using drugs to speed up weight loss, burn extra fat or control obesity has always been irresistible. Many dieters prefer to use weight loss pills or diet drugs to control their weight and shape rather than follow a healthy diet and exercise plan.

History of Diet & Weight Loss Drugs and Pills

In the 50s and 60s diet pills were mainly amphetamine derivatives (speed). But due to addiction, doctors stopped prescribing drugs for weight loss. Diet and exercise then replaced drug therapy, temporarily. But in 1973 the FDA (the food and drug administration) approved a new drug for weight loss, called fenfluramine (trade name Pondimin). Then came dexfenfluramine (trade name Redux) in 1996. Some doctors prescribed phentermine (another type of weight loss medication) in combination with fenfluramine and the combined weight-loss drug was called fen-phen. Phentermine was also used in combination with dexfenfluramine (known as dex-fen-phen).

The drugs worked by increasing Serotonin levels in the brain. Serotonin is a chemical (neurotransmitter) associated with improved mood, appetite and satiety. Fen-phen had a double action. It tricked the brain into believing the stomach was full, and increased a person's metabolic rate.

People did lose weight on these diet and weight-loss medications, but in 1997 after reports of heart valve disease, the makers of fenfluramine and dexfenfluramine withdrew these diet pills from the market. Prescriptions were no longer written for Redux, Pondimin or fen-phen.

During the 18 months that fenfluramine (Pondimin) and dexfenfluramine (Redux) were being used as weight loss drugs, 14m prescriptions were written for people who wanted to lose weight..

The medication drug called Sibutramine (trade name Meridia) is the newest weight-loss drug currently being prescribed and many others are in development or waiting for FDA approval.

Weight Loss and Diet Pills May Help Reduce Obesity

Faced with this epidemic of overweight, it's hardly surprising that doctors are increasingly turning to weight loss drugs and diet pills to help reduce obesity and improve associated health risks.

Types of Weight Loss and Diet Pills

There are two types of weight loss pills:

Prescription Pills (available on doctor's prescription only)
These are referred to as weight loss or diet drugs.
Nonprescription Pills (available over-the-counter)
These are typically called weight loss or dietary supplements.

Prescription Weight Loss and Diet Pills - Weight Loss Drugs

Most brands of prescription diet pills, like Adipex, Bontril, Didrex, Ionamin, Phentermine and Tenuate work by reducing appetite. They stimulate the brain and nerves, which increases heart rate and blood pressure and typically decreases appetite. These weight loss diet pills are FDA-approved only for short-term use (typically from a few weeks to a few months). Only Meridia is FDA-approved for long-term use.

Weight Loss Pills That Inhibit Fat Uptake

Xenical is a relatively new type of prescription weight loss drug. Called a 'lipase inhibitor' (lipase means fat), Xenical works in the gut and stops up to 30 percent of fat (and therefore fat-calories) from being digested.

Xenical is combined with a low-fat diet. Although bowel movements are affected, Xenical does not affect the nervous system, blood pressure or metabolism and thus is considered ideal for patients with hypertension or heart risks.

Off-label Use for Diet & Weight Loss Pills

The FDA regulates how a manufacturer can advertise and promote a diet medication. These regulations restrict a doctors ability to prescribe diet and weight loss pills for different conditions in larger doses or for different lengths of time. The practice of prescribing weight loss medication for periods of time or for unapproved conditions is know as off-label use. Using more than one appetite suppressant medication at a time (combined drug treatment) or using a currently approved appetite suppressant medication for more than a few weeks is also considered off-label use.

How Effective Are Prescription Weight Loss and Diet Pills?

Prescription weight loss drugs are effective when combined with diet and exercise, as part of a medically supervised weight loss program. Studies vary, but an extra 10-15 percent loss of body weight (vs. placebo) is not uncommon over time.

Do Prescription Weight Loss and Diet Pills Have Side Effects?

Yes, but it's important to balance the health and side effects of weight loss pills with the risks of obesity. Remember, prescription diet pills are designed for patients who already have significant health risks. Side effects of prescription pills that decrease appetite include things like: restlessness or tremor, nervousness or anxiety, headache or dizziness, insomnia, dry mouth, diarrhea or constipation, or impotence. Exceptionally, there may be a risk of more serious side effects, (seizures, strokes) but these are rare events. Because prescription weight loss pills are stringently monitored by both manufacturers and the FDA, side effects are well sign-posted.

Dangers of Diet & Weight Loss Drugs

Diet and weight loss pills can have a significant impact on our blood pressure, metabolism and general health. Pills are not an easy option for easy or fast weight loss. Whether they assist weight loss or not, most diet and weight loss pills have unpleasant side effects, create drug-dependency and interfere with other medications. Weight loss medications are really designed for obesity control where the advantage of losing weight outweighs the disadvantage of side-effects. They are a short-term diet aid for severely overweight dieters. Finally, nearly all clinical trials of diet and weight loss pills show that weight loss drug therapy is only effective when part of a comprehensive weight management program of diet, exercise and weight loss support.

Diet & Weight Loss Pills

Diet and weight loss drugs or pills, whether prescription or over-the-counter weight loss supplements, are only effective when combined with a healthy diet and exercise plan.

Consult Your Doctor Before Using Prescription Weight Loss Pills

Whatever brand of prescription weight loss pills you use, you MUST consult your doctor. Ask for a full explanation of your weight control options (with or without pills) as well as the side effects and dangers of weight loss pills. Only you and your physician can make an informed choice as to whether weight loss medication can be a useful part of your weight-management program.

Don't Misuse Diet & Weight Loss Pills

Example 1

Weight loss pills can be very useful, but it's easy to allow yourself to be controlled by them. Meaning, instead of learning about calories, healthy eating habits and healthy fitness, we watch TV and eat pills. When this fails to achieve the 100 pound weight loss we're looking for, we quit. Then, a few months later we buy more pills and repeat the whole process.

Example 2

Another way to misuse diet pills is to overdose. We think, if 4 pills a day helps me lose weight, then 8 pills a day must be better, right? Wrong! Be very careful when using diet pills or weight loss supplements - even herbal supplements. Follow the manufacturer's instructions and be sure to keep in touch with your doctor while you're taking the diet pills.

Weight Loss Pills Inappropriate For

You are pregnant or breastfeeding
You have a history of drug or alcohol abuse
You have a history of an eating disorder
You have a history of severe depression or manic-depressive disorder
You are taking a monoamine oxidase (MAO) inhibitor or any other type of anti-depressant medication
You get migraine headaches and take medication for them
You have an unstable medical condition, such as glaucoma, diabetes, high blood pressure or heart disease or a heart condition such as an irregular heartbeat.

Are Weight Loss Pills Appropriate for You?

You are female, 5'3", 121 pounds

pills are inappropriate for you. You have no health risk factor associated with your extra pounds. Instead of pills, you should follow a conventional weight loss plan which is lower-calorie and combined with exercise.

You are female, 5'4", 150 pounds and overweight

Diet/Weight Loss pills are not appropriate for you. You are overweight but not clinically obese. You should avoid diet and weight loss pills and instead follow a conventional low-calorie diet and exercise program.

You are female, 5'4" and weigh 190 pounds

Since you are clinically obese, then (subject to your health status and history) you are a candidate for weight loss pills. However, discuss your medication options with your doctor and ask about side-effects of suggested diet or weight loss pills. Lastly, don't rely exclusively on your weight loss medication. Be sure to follow a healthy diet and exercise program.

Diet & Weight Loss Pills - Are they Effective

If 10 dieters take the same diet or weight loss pills and 8 of them lose weight, the diet drugs work, right? Not necessarily!

Suppose weight loss is followed by weight regain?
Suppose the diet drugs cause heart problems as well as weight loss?
Suppose the diet or weight loss medications become addictive?

Diet & Weight Loss Pills vs. Diet & Exercise Program

Suppose 100 dieters are divided into two diet groups. Group A is put on a weight loss diet and exercise program. Group B is given weight loss pills.

Suppose Group B dieters lose the same amount of weight as Group A? Does this mean the diet or weight loss pills are effective? Is this weight loss (achievable by normal dietary and exercise methods) worth the huge cost of diet pills and weight loss supplements? Is it worth risking your long term health?

Diet & Weight Loss Pills Work Best When....

You are seriously overweight (obese), or your weight poses health problems; and

You have tried a conventional weight loss diet & exercise plan, without success; and

Your doctor prescribes weight loss medication for you; and

The diet or weight loss drug is part of a proper diet and exercise program; and

Whatever weight loss pill you take, you follow manufacturer's instructions; and

You revisit your doctor regularly to check whether the weight loss pills are working and be examined for side-effects; and

You use diet & weight loss drugs as a short-term aid to weight control.

Studies on Weight Loss Pills Success

The idea that a diet pill or supplement can make losing weight easy is seductive - that's why dieters spend billions of dollars buying diet drugs and drug companies spend billions of dollars developing new weight loss pills. But while drug therapy offers hope of lower weight to many, studies show that weight loss medications work only when used in combination with a low calorie diet and exercise plan.

Side Effects of Diet & Weight Loss Pills

Diet/Weight Loss pills, both over-the-counter and prescription, (as recommended, continuously, or in excess) can cause the following: nervousness, restlessness, insomnia, high blood pressure, fatigue and hyperactivity, heart arrhythmias and palpitations, congestive heart failure or heart attack, stroke, headaches, dry mouth, vomitting and diarrhea or constipation, intestinal disturbances, tightness in chest, tingling in extremities, excessive persperation, dizziness, disruption in mentrual cycle, change in libido, hair loss, blurred vision, fever and urinary tract problems. Overdoses can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.

People who used some appetite suppressant medications for more than three months have a greater risk for developing primary pulmonary hypertension (PPH) - a rare but potentially fatal disorder that affects the blood vessels in the lungs. Forty five percent of PPH victims die within 4 years of contracting the disorder, which affects about one in 22,000 to one in 44,000 patients per year.

In a report published by the New England Journal of Medicine, UC San Francisco researchers linked diet and weight loss supplements to as many as 10 deaths and 20 heart attacks and strokes within the past two years.

Some of the harmful effects listed on the back label of diet pills include dry mouth, nightmares, nausea, diarrhea, irritability, head aches, passing out, dizziness, psychosis, seizure and anxiousness. Serious problems include high blood pressure, which can lead to heart attacks and strokes, and brain hemorrhaging.

Side Effects of Over-the-counter Diet/Weight Loss Pills

The side-effects of less regulated over-the-counter Diet/Weight Loss pills and supplements can be especially severe as labelling and dosage requirements for these diet pills are too lax to guarantee consumer security. For example, a herbal diet pill was given to dieters at a Belgian weight loss clinic. Within 3 years, more than 100 dieters had kidney damage. Ten years later, several people who took these diet pills are developing urinary tract cancers.

Testing of Diet & Weight Loss Drugs

Weight-loss drugs have been subjected to very little testing. Almost no long-term studies have been produced. Research indicates that risks of certain diet and weight loss drugs increase dramatically the longer the drugs are used. In addition, many drugs produce minimal weight loss (independent of diet and exercise). Also, after discontinuing the use of these diet drugs, the weight is virtually always regained.

Potential Side Effects of Herbal Weight Loss Pills Can be Equally Dangerous

Anecdotal evidence suggests that consumers eager to speed weight loss frequently take multiple, more dangerous doses of weight-loss drugs. Vulnerable consumers have also been harmed by unregulated "natural" herbal, weight-loss drugs.

In 2001, FDA issued a nationwide alert on the recall of thirteen herbal weight loss products because of a dangerous ingredient, because of potential damage to the kidneys.
In 2002, the FDA is considering a criminal prosecution against a major producer of herbal weight loss pills.

Side Effects of Appetite Suppressants

Drug dependency with consequent withdrawal effects is one of the side effects of appetite suppressant weight loss pills. It is possible to become dependent on appetite suppressants. Signs of dependency include:

A strong desire to continue taking the diet drug, even when it's effects fade
A need to increase the dose to boost the effects of the appetite suppressant drug.

Withdrawal Side Effects

These include:

Noticeable mood swings.
Hyper-activity.
Insomnia and nightmares.
Stomach Cramps or Pain.
Severe irritability.
Listlessness or extreme fatigue.
Depression.
Nausea, even vomiting.
Trembling.

Sources:diet-pills-information.org,diet-i.com

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Weight Loss Program

2008-08-07T10:51:00.000-07:00

If you're overweight, you've likely tried many diet and weight loss plans, from the low-carb diet to the low-fat approach.

But whatever the method, you may not have had much success and are still trying to lose weight. That's not surprising. Most people who diet find weight loss a never-ending roller coaster ride.

This Blog can help you to loss your body weight.I have found some article on internet from various sources about Weight Loss Program which has been edited and refined for blog readers.I hope this will help my readers for Healthy Weight Loss.

This approach to weight loss isn't like most diets. It's a lifestyle program that can improve your health and help you maintain a healthy weight for a lifetime.

Successful, long-term weight management needs to focus on more than the food you eat and the pounds you lose. It needs to focus on your overall health.
The eating plan has a simple goal — to help you adopt a long-term lifestyle that allows you to achieve and maintain a weight that's healthy for you.

1. Eat well

Be Prepared for healthy, lifelong eating plan. This means no severe restrictions on the foods you eat and no extreme hunger. Eat generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. Healthy choices in moderate amounts which focuses on whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats.

If you eat the recommended number of servings, use the proper serving sizes and are physically active every day, then you itself can help yourself lose weight at a safe pace of 1 to 2 pounds a week.

2. Increase your physical activity

Being active — either through physical activity or through a formal exercise program — is the next essential component of weight management program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

At the most basic level, physical activity means moving — every motion of your body burns calories and is therefore beneficial. Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis. Exercise improves your fitness, as well as helps you lose weight and deal with everyday stress.

Whatever activity you choose, the key is to commit to doing it regularly. Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yardwork that entails near constant motion are examples of moderately intense activity.

Evidence shows that those who are not physically active are definitely not helping their health, and may likely be hurting it. The closer we look at the health risks associated with a lack of physical activity, the more convincing it is that Americans who are not yet regularly physically active should become active.

If you've been inactive or you have a medical condition, talk to your doctor or health care provider first. Most people can start out gradually with five- or 10-minute activity sessions and increase the time gradually.

3. Set action goals

Goal setting provides focus and the path to achieve a healthy lifestyle. With a clear goal, you can readily turn your thoughts into action.

When setting goals, focus on specific activities rather than pounds lost. For example, you might decrease the number of servings of high-fat foods in your diet and increase your intake of fruits and vegetables. Or you might begin walking or jogging a specific number of miles each week. You might start keeping a daily food and activity diary. Make sure your goals are specific, measurable and realistic so that you're able to reach them.

Set weekly or monthly goals, and then track your progress. At the end of the time, gauge your success by how well you've stuck to your plan rather than on how many pounds you may have lost, which of course is the ultimate goal.

4. Get started and stay motivated

Motivation is the final essential component of Weight Loss Management Program. It's natural to encounter mental roadblocks and resistance when you undertake a major lifestyle change. Once you're ready to get started, here are some strategies to help bolster and sustain your motivation:

Emphasize the positives:

Focus on the good things about losing weight — such as more energy and improved health — and not what you consider the negatives. If you have a setback, don't dwell on it. Put it behind you and move forward toward your goal.

Prioritize:

Don't set yourself up for failure by trying to lose weight while distracted by other concerns.

Steer clear of dietary gimmicks:

Over-the-counter pills and special food combinations aren't the answer to long-term weight control. You want to incorporate healthy behaviors into your lifestyle, not rely on gimmicks.

Seek out support:

Don't feel you have to go it alone. Exercising with a friend or family member, for example, can help keep you motivated.

Remind yourself you're not looking for a quick fix:

Healthy weight loss is slow and steady weight loss that occurs over time. Remind yourself that quick weight loss is usually followed by weight regain a short time later.

Achieving a healthy weight takes continuous effort — or more correctly, good planning and consistency — but the rewards are clear: better health and more enjoyment from life. Over time, these steps will become a sustainable healthy lifestyle based on proper nutrition and increased physical activity. You'll feel better immediately and reduce your health risks. More importantly, this change in lifestyle can be an enjoyable way for you to live.

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Weight Loss Programs

2008-08-07T03:44:00.000-07:00

"The best weight loss program is one that offers a sensible, realistic eating plan that lets you eat the foods you enjoy and still achieve your weight loss goals"

During any one year, over half of all Americans go on a diet to lose weight. For many people, it is difficult to lose more than a few pounds and few succeed in remaining at the reduced weight. Some people lose weight on their own; others like the support of a structured programs.The difficulty in losing weight and keeping it off leads many people to turn to a professional or commercial weight loss programs for help.

Almost any of the commercial weight loss programs can work, but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn through physical activity each day (or both).

If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, your doctor should evaluate you before you start a program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.
Also, a doctor should be able to recommend appropriate programs and help you come up with a sensible weight loss goal. If you plan to use a very low calorie diet, you definitely should be examined and monitored by a doctor.

"There is no "magic bullet" for weight loss"

Before investing in a commercial diet programs,ask some questions before you join.

How much, on average, do clients regain long-term?
What is their maintenance and follow-up program?
What rate of weight loss does the program aim for?

Are food choices flexible and suitable?

Are weight goals set by the client and the health professional?
What percentage of people complete the program?
What is the average weight loss among people who finish the program?
What percentage of people have problems or side effects? What are they?
Does the program emphasize balanced food choices and exercise?
Are you required to buy specially formulated foods or supplements?
What are the costs for membership, weekly fees, brand food, supplements and counseling?
What are the credentials of those running the program?

Does the staff consist of qualified counselors and health professionals such as registered dietitians, doctors and exercise physiologists?
What are the health risks?

Many Weight Loss programs offer a quick, short-term fix.When investing on weight loss programs, beware of high costs, pressure to buy special foods or pills, and fraudulent claims.

"More than 60% of American adults are overweight or obese. Since the 1980s the number of overweight people has increased steadily and the number of obese people has almost doubled. Excess weight and physical inactivity account for more than 300,000 premature deaths in the United States each year, second only to smoking-related deaths"

Make sure it is safe:

Whether you create your own program or use a commercial one, make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals and protein. The weight loss diet should be low in calories (energy) only, not in essential vitamins or minerals.

Slow steady weight-loss:

The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie restricted diets, there is an initial rapid weight loss during the first 1 to 2 weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss should be expected.

When inquiring about a commercial weight loss programs, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods.

"Weight loss programs should provide you with a well-balanced, personalized meal plan that includes your favorite foods. Because you don't feel deprived, it's easier to stick to the weight loss plan. That's the secret to permanent weight loss"

What Else Should You Look for in Weight-Loss Programs?

Your programs should include plans for weight maintenance after the weight loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.

Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight loss programs. The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.

Being overweight is too often viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a life-long effort. To be safe and effective, any weight loss programs must address the long-term approach or else the program is largely a waste of money and effort.

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Heaviest People

2008-08-05T10:11:00.000-07:00

Name	Country	Gender	Birth	Death	Peak Weight	Comments
Carol Yager	USA	F	1960	1994	Over 730 kg (1,600 lb)	Peak weight not confirmed. Documented weight loss, 521 lbs. in three months by natural means (1200 calorie per day diet). Weight at death was 545 kg (1,200 pounds).
Jon Brower Minnoch	USA	M	1941	1983	636 kg (1400 lb)	His weight loss of approximately 419 kg (924 lb) is the largest ever documented.
Manuel Uribe Garza	Mexico	M	1965		560 kg (1235 lb)
Walter Hudson	USA	M	1944	1991	544 kg (1197 lb)
Francis Lang	USA	M	1934		534 kg (1187 lb)
Michael Hebranko	USA	M	1953		Over 500 kg (1,100 lb)	In 1990 he was recorded in the Guinness Book of World Records for the highest recorded weight loss due to dieting
Patrick Duell	USA	M	1962		487 kg (1072lb)
Robert Earl Hughes	USA	M	1926	1958	486 kg (1069lb)
Rosalie Bradford	USA	F	1943	2006	479 kg (1053 lb)
Kenneth Brumley	USA	M	1968		469 kg (1035 lbs)
Mills Darden	USA	M	1799	1857	463 kg (1020 lb)

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Body Mass Index

2008-08-05T09:30:00.000-07:00

An alternative way of gauging your weight is to calculate your Body Mass Index (BMI). To determine your BMI divide your weight in kilograms by your height in metres squared. The normal acceptable range of this measurement is 20.1 to 25.0 for men and 18.7 to 23.8 for women. The only exceptions are athletes and body builders, whose extra muscle may tip their BMI over the normal range.

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Ideal Weight

2008-08-05T09:28:00.000-07:00

The most accurate assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women.

Ideal Weight Table

The following table is a guide to a healthy weight range for each height and gender. The table does not take into consideration your age or your frame size. A person with a petite physique ought to aim for an ideal weight at the lower end of the range. A person of the same height but with a larger frame could quite satisfactorily weigh in at the top of the range.

Height		Men		Women
Feet & Inches	Metres	Kg	lbs	Kg	lbs
4' 7"	1.40	...	...	40 - 53	88 - 116
4' 9"	1.45	...	...	42 - 54	92 - 119
4' 11"	1.50	...	...	43 - 55	94 - 121
4' 11½"	1.52	...	...	44 - 56	97 - 123
5' ½"	1.54	...	...	44 - 57	97 - 125
5' 1"	1.56	...	...	45 - 58	99 - 128
5' 2"	1.58	51 - 64	112 - 141	46 - 59	101 - 130
5' 2½"	1.60	52 - 65	114 - 143	48 - 61	105 - 134
5' 3½"	1.62	53 - 66	116 - 145	49 - 62	108 - 136
5' 4½"	1.64	54 - 67	119 - 147	50 - 64	110 - 141
5' 5"	1.66	55 - 69	121 - 152	51 - 65	112 - 143
5' 6"	1.68	56 - 71	123 - 156	52 - 66	114 - 145
5' 6½"	1.70	58 - 73	127 - 161	53 - 67	117 - 147
5' 7½"	1.72	59 - 74	130 - 163	55 - 69	121 - 152
5' 8½"	1.74	60 - 75	132 - 165	56 - 70	123 - 154
5' 9"	1.76	62 - 77	136 - 169	58 - 72	128 - 158
5' 10"	1.78	64 - 79	141 - 174	59 - 74	130 - 163
5' 10½"	1.80	65 - 80	143 - 176	...	...
5' 11½"	1.82	66 - 82	145 - 180	...	...
6' 0"	1.84	67 - 84	147 - 185	...	...
6' 1"	1.86	69 - 86	152 - 189	...	...
6' 2"	1.88	71 - 88	156 - 194	...	...
6' 2½"	1.90	73 - 90	161 - 198	...	...
6' 3½"	1.92	75 - 93	165 - 205	...	...

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Low Birth Weight and Depression Risk

2008-08-04T12:38:00.000-07:00

Depression Risk Higher in Girls with Low Birth Weight

Girls’ risk for developing depression after puberty increased significantly if they had low birth weight, in a study funded in part by NIMH. Yet low birth weight didn’t appear to be just one more risk factor for depression. Rather, it seemed to increase the risk effects of other adversities.

Among the 5.7 percent of girls in the study with low birth weight, more than 38 percent developed at least one episode of depression as teens, compared to only 8.4 percent with normal birth weight.

If a teenage girl with low birth weight had just one other risk factor — such as teenage pregnancy or sexual abuse — her odds of developing depression increased to 19.6 percent versus 3.6 percent for normal birth weight girls. If she had two more risk factors, the risk rose to 68.5 percent versus 19.7 percent for normal birth weight girls. But if she had no other risk factors, low birth weight posed no additional risk. Nor did it increase depression risk in teenage boys.

The findings suggest that adaptations in the womb that optimize survival under adverse conditions that can lead to low birth weight may later impair girls’ ability to cope with stress. Their lower thresholds for stress-triggered illness may remain latent until they “encounter adversities that strain their capacity,” suggest Drs. Elizabeth Jane Costello, Adrian Angold, Duke University, and colleagues, in the March 2007 Archives of General Psychiatry.

The researchers drew on assessments of depression in 1,420 North Carolina boys and girls, ages 9-16, during the l990s, relying on mothers’ recollections of birth weights and other risk factors.

“Low birth weight predicted depression, only in adolescence and only in girls,” even after other depression-related adversities — such as living in a dangerous neighborhood, having single or mentally ill parents, or poor health — were factored into the analysis, report the researchers.

Even though boys are more prone to low birth weight, fewer than five percent of low birth weight teenage boys became depressed — about the same rate as other boys. The researchers note that boys appear to be more prone to early developmental insults and have higher rates of early-onset disorders like ADHD and autism, while girls seem more prone to later-onset disorders like depression.

Social phobia, post-traumatic stress disorder and generalized anxiety disorders were three times higher in girls with low birth weight than in boys or girls with normal birth weight. However, evidence suggested that this was likely a reflection of the fact that these disorders co-occurred with depression.

“The findings suggest that pediatricians and parents of girls who were of low birth weight should pay close attention to their mental health as they enter puberty,” suggest the researchers.

Girls with low birth weight showed much higher rates of depression after puberty than boys with low birth weight or girls with normal birth weight. Chart shows three-month prevalence of depression.

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Low birth weight

2008-08-04T10:56:00.000-07:00

Low birth weight refers to infants who weigh less than 5.5 pounds at birth. Most normal babies weigh 5.5 pounds by 37 weeks of gestation. Intrauterine growth restriction refers to delayed growth within the uterus, which then leads to low birth weight. Some babies are just small and happen to weigh less than 5.5 pounds at birth. Though this is considered low birth weight, in these cases, it is not abnormal or a cause for concern.

Low birth weight may be suspected before delivery if the size of the mother's uterus is small, or if a small fetus is shown by ultrasound. The fetus may appear symmetrically small, or have a head that is of normal size for gestational age but an unusually small abdomen. Although the overall size of the fetus or infant is small, the organ systems are appropriately mature for gestational age. If the mother is small, it may be normal for her to have a small fetus.

Several factors can cause delayed growth of a fetus. Babies with congenital anomalies or chromosomal abnormalities are often associated with low birth weights. Sometimes problems with the placenta can prevent it from providing adequate oxygen and nutrients to the fetus. Infections during pregnancy that affect the fetus, such as rubella, cytomegalovirus, toxoplasmosis, and syphilis, may also affect the baby's birth weight. Risk factors in the mother that may contribute to low birth weight include multiple pregnancies, previous low birth-weight infants, poor nutrition, heart disease or hypertension, smoking, drug addiction, alcohol abuse, lead exposure, and insufficient prenatal care. Low birth weight is more common in first-time pregnancies and among pregnant women under the age of 17 and over the age of 35.

The infants that weigh less than 2500 grams or less are at a greater risk of death within the first month of life, as well as increased risk for developmental disabilities and illness throughout their life. Lifelong problems include chronic lung disease, adult-onset diabetes, coronary heart disease, high blood pressure, intellectual, physical and sensory disabilities, and psychological and emotional distress. Very low birth weight infants are also at higher risk for SIDS, or Sudden Infant Death Syndrome.

How Is Low Birth Weight Identified?

Prenatal care is very important since few women carrying infants with delayed growth experience any symptoms. The most common symptom is simply a feeling that the baby is not as big as it should be. Because of this lack of symptoms, your health care provider should carefully measure your abdomen during each prenatal visit. If the measurements do not increase sufficiently over time, a follow-up exam will most likely include an ultrasound. The ultrasound can determine more precisely the gestational age of your baby and whether or not there is intrauterine growth restriction.

Low birth rate is also determined when your newborn is examined after delivery. If your baby's weight and length fall below the 10th percentile for his age, then he is considered to be low birth weight.

Is Low Birth Weight Treatable?

While there is no specific treatment, it is very important to maintain adequate nutrition during pregnancy for you and the fetus, and for your infant once he is born. In some cases, risk factors that may lead to low birth weight can be identified early on in the pregnancy and be reduced or eliminated through behavioral changes and treatment of chronic conditions. Most low birth-weight infants eventually catch up with the growth of other babies their age somewhere between the 18th and 24th month.

A number of complications may occur if your infant has experienced intrauterine growth restriction. A lack of oxygen during the birthing process, called birth asphyxia, may occur if the growth restriction is caused by problems with the placenta. Meconium aspiration (aspiration of amniotic fluid that is contaminated with the infant's first stool) may occur as a result of stress during delivery. There may also be low blood glucose levels during the first hours or days of life.
It’s hard for a mother to tell if she’s carrying a smaller-than-normal fetus, particularly it’s your first pregnancy. Nevertheless, call your health care provider if you are pregnant and your baby seems very small. You should also call if your infant or child does not seem to be growing or developing at a standard rate.

Prevention

Although there are no proven prevention strategies, there are a few things you can do to increase your chances of giving birth to a baby with healthy weight. Proper nutrition, adequate rest, and avoidance of cigarettes, drugs, and alcohol will contribute to the development of a healthier child.

What can a mom do to prevent low birth weight?

There is general agreement among pediatricians, the March of Dimes, American Heart Association, and local and state health professionals that drinking, smoking and using drugs during pregnancy negatively impact the size and health of a newborn. Lack of pre-natal care and poor pre-natal nutritional habits also play a role. Some studies have also shown that having a previous low birth weight baby or multiple births, or unplanned pregnancy, and a mother being over 35 can contribute to having a low birth weight infant. There is also concern that environmental factors, stress, racism and poverty contribute to the terribly high rate, of 13.1% low birth weight infants, among African American mothers.

No drinking, smoking or using drugs during pregnancy

Healthy food during pregnancy

Regular pre-natal check-ups

Other ways of getting the best possible outcome for you and your infant are avoiding stress, developing relaxation techniques, and maintaining a health weight. An important element of pre-pregnancy is taking a multivitamin with 400 mcg of folic acid every day, to avoid neural tube defects in your baby.

PROBLEMS OF LOW-BIRTH-WEIGHT INFANTS

•Low-birth-weight, premature babies are more likely to have underdeveloped lungs and
breathing problems. Extremely premature babies (under 28 weeks) also can have heart
problems that can lead to heart failure.

• Very low-birth-weight babies (less than 3 pounds, 5 ounces or 1,500 grams at birth) can
develop bleeding in the brain, leading to learning or behavioral problems later in life.

• The liver may be immature and not function properly.

• Anemia (too few red blood cells) or polycythemia (too many red blood cells) also can occur.

• Often, low-birth-weight babies do not have enough body fat and have trouble
maintaining normal body temperature.

• Feeding problems may occur, and risk of infection may be increased.

PREVENTING LOW BIRTH WEIGHT

• Have regular checkups throughout your pregnancy.

• Eat a balanced diet high in fiber and low in fat.

• Consume sufficient calories, vitamins, and minerals, including at least 400 micrograms of
the B vitamin folic acid every day.

• Gain a healthful amount of weight during pregnancy—the recommended amount is 25
to 35 pounds.

• Stop smoking and stay away from tobacco smoke during pregnancy.

• Do not use alcohol or other drugs, including herbal preparations, unless they are
prescribed by your doctor.

Although a serious and potentially life-threatening condition, low birth weight can often be
treated. Your baby might have to stay in the hospital longer to be treated and until he or
she gains sufficient weight. Medications can help correct or improve many low-birth-weight
problems, and there are devices and medicines to help the baby breathe more easily during
the critical early days of life.

Why are babies born with low birthweight?

There are two main reasons why a baby may be born with low birthweight:

Premature birth: Babies born before 37 completed weeks of pregnancy are called premature or preterm. About 67 percent of low-birthweight babies are premature . The earlier a baby is born, the less it is likely to weigh and the less developed its organs will be. Very low-birthweight babies (those who weigh less than 3 pounds, 5 ounces or 1,500 grams) have the highest risk of health problems. Some premature babies born near term do not have low birthweight, and they may have only mild or no health problems as newborns.

Small-for-date babies (also called small-for-gestational age or growth-restricted): These babies may be full-term but are underweight. Some of these babies are healthy, even though they are small. They may be small simply because their parents are smaller than average. Others have low birthweight because something slowed or halted their growth in the uterus.

Some babies are both premature and growth-restricted. These babies are at high risk for health problems.

What causes low birthweight?

Preterm labor frequently results in the birth of a premature, low-birthweight baby. The causes of preterm labor are not thoroughly understood. However, we do know that women with these risk factors are at increased risk of delivering prematurely :

Had a premature baby in a previous pregnancy
Are pregnant with twins or other multiples
Have certain abnormalities of the uterus or cervix

Other factors that may contribute to premature birth and/or fetal growth restriction include:

Birth defects: Babies with certain birth defects are more likely to be small for date because genetic conditions or environmental factors may limit normal development .
Chronic health problems in the mother: Maternal high blood pressure, diabetes, heart, lung and kidney problems sometimes can reduce birthweight .
Smoking: Pregnant women who smoke cigarettes are nearly twice as likely to have a low-birthweight baby as women who do not smoke . Smoking slows fetal growth and increases the risk of premature delivery .
Infections in the mother: Certain infections, especially those involving the genito-urinary tract, may increase the risk of preterm delivery .
Infections in the fetus: Infection with certain viruses, including cytomegalovirus, rubella and chickenpox, can slow fetal growth and cause birth defects .
Alcohol and illicit drugs: Alcohol and illicit drugs can limit fetal growth and can cause birth defects. Some drugs, such as cocaine, also may increase the risk of premature delivery.
Placental problems: Placental problems can reduce flow of blood and nutrients to the fetus, limiting growth. In some cases, a baby may need to be delivered early to prevent serious complications in mother and baby.
Inadequate maternal weight gain: Women who gain too few pounds during pregnancy increase their risk of having a low-birthweight baby. Women of normal weight should usually gain 25 to 35 pounds during pregnancy.
Socioeconomic factors: Low income and lack of education are associated with increased risk of having a low-birthweight baby, although the underlying reasons for this are not well understood. Black women and women under 17 and over 35 years of age are at increased risk .

What can a woman do to reduce her risk of having a low birthweight baby?

There are some steps a woman can take to reduce her risk of having a low-birthweight baby. A woman who is planning pregnancy should see her health care provider for a pre-conception check-up. Her provider can help make sure she is as healthy as possible before she conceives. At this visit the provider can screen her for certain infections, make sure her vaccinations are up-to-date, and discuss her health habits and nutrition.

The provider can make sure any medications the woman takes are the safest possible choices during pregnancy. A preconception visit is especially important for women with chronic health conditions, such as high blood pressure and diabetes. Good control of these disorders, starting before pregnancy, reduces the risk of low birthweight and other pregnancy complications.

A woman should stop smoking before she becomes pregnant and remain smoke-free throughout pregnancy. At a preconception visit, a woman's health care provider can refer her to a smoking-cessation program or suggest other ways to help her quit.

Once a woman is pregnant, she should get early and regular prenatal care. When women receive adequate prenatal care, health care providers can identify many problems early. This allows treatment that may reduce the risk of having a low-birthweight baby.

All women who could become pregnant should take a daily multivitamin containing 400 micrograms of folic acid, starting before pregnancy. When taken before and early in pregnancy, folic acid helps prevent certain serious birth defects of the brain and spine. When taken throughout pregnancy, folic acid also may help reduce the risk of having a premature and low-birthweight baby .

A woman who suspects that she is developing preterm labor should call her health care provider immediately. Her provider may want to examine her and do some tests to see if she really is in labor. If she is in labor, the provider may give her a medication (called a tocolytic) to try to delay or stop delivery. These drugs are most effective when given early in labor. Tocolytics often postpone delivery for only a day or two, but even such a short delay can make a difference in the baby's health.

Women who have already had a premature baby may benefit from treatment with a hormone called progesterone. Recent studies show that this treatment appears to reduce their risk of having another premature baby by about one-third .

How is fetal growth restriction treated?

About 10 percent of fetuses are considered growth-restricted. A health care provider may suspect fetal growth restriction if the mother's uterus is not growing at a normal rate. This can be confirmed with a series of ultrasound examinations that monitor how quickly the fetus is growing. In some cases, fetal growth can be improved by treating any condition in the mother (such as high blood pressure) that may be a contributing factor.

The provider will closely monitor the well-being of a growth-restricted fetus using ultrasound and fetal heart rate monitoring. If these tests show that the baby is having problems, the baby may need to be delivered early.

What medical problems are common in low-birthweight babies?

Low-birthweight babies are more likely than babies of normal weight to have health problems during the newborn period. Many of these babies require specialized care in a neonatal intensive care unit (NICU). Serious medical problems are most common in babies born at very low birthweight.

Respiratory distress syndrome (RDS): About 23,000 babies a year—most of whom were born before the 34th week of pregnancy—suffer from this breathing problem. Babies with RDS lack a protein called surfactant that keeps small air sacs in the lungs from collapsing. Treatment with surfactant helps affected babies breathe more easily. Babies with RDS also may need additional oxygen and mechanical breathing assistance to keep their lungs expanded. The sickest babies may temporarily need the help of a respirator to breathe for them while their lungs mature.
Bleeding in the brain (called intraventricular hemorrhage or IVH): Bleeding in the brain occurs in some very low- birthweight babies, usually in the first three days of life. Brain bleeds usually are diagnosed with an ultrasound examination. Most are mild and resolve themselves with no or few lasting problems. More severe bleeds can cause pressure on the brain that can lead to brain damage. In such cases, surgeons may insert a tube into the brain to drain the fluid and reduce the risk of brain damage. In milder cases, drugs sometimes can reduce fluid buildup.
Patent ductus arteriosus (PDA): PDA is a heart problem that is common in premature babies. Before birth, a large artery called the ductus arteriosus lets the blood bypass the baby's nonfunctioning lungs. The ductus normally closes after birth so that blood can travel to the lungs and pick up oxygen. When the ductus does not close properly, it can lead to heart failure. PDA can be diagnosed with a specialized form of ultrasound (echocardiography) or other imaging tests. Babies with PDA are treated with a drug that helps close the ductus, although surgery may be necessary if the drug doesn't work.
Necrotizing enterocolitis (NEC): This potentially dangerous intestinal problem usually develops two to three weeks after birth. It can lead to feeding difficulties, abdominal swelling and other complications. Babies with NEC are treated with antibiotics and fed intravenously (through a vein) while the bowel heals. In some cases, surgery is necessary to removed damaged sections of intestine.
Retinopathy of prematurity (ROP): ROP is an abnormal growth of blood vessels in the eye that can lead to vision loss. It occurs mainly in babies born before 32 weeks of pregnancy. Most cases heal themselves with little or no vision loss. In severe cases, the ophthalmologist (eye doctor) may treat the abnormal vessels with a laser or with cryotherapy (freezing) to preserve vision.

Can medical problems in low-birthweight, premature newborns be prevented?

When a provider suspects that a woman may deliver before 34 weeks of pregnancy, she may suggest treating the mother with corticosteroid drugs. Corticosteroids speed maturation of the fetal lungs and significantly reduce the risk of RDS, IVH, necrotizing enterocolitis and infant death. These drugs, which are given by injection (a shot), are most effective when administered at least 24 hours before delivery. Treatment with tocolytic drugs to delay labor can give the health care provider time to treat the pregnant woman with corticosteroids. The provider also can arrange for delivery in a hospital with a NICU that can give specialized care to a premature, low-birthweight infant.

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Birth weight

2008-08-04T00:27:00.000-07:00

Birth weight is the weight of a baby at its birth. It has direct links with the gestational age at which the child was born and can be estimated during the pregnancy by measuring fundal height. A baby born within the normal range of weight for that gestational age is known as appropriate for gestational age (AGA). Those born above or below that range have often had an unusual rate of development – this often indicates complications with the pregnancy that may affect the baby or its mother. The incidence of birth weight being outside of the AGA is influenced by the parents in numerous ways, including:

Genetics

The health of the mother, particularly during the pregnancy

Environmental factors

Other factors, like multiple births, where each baby is likely to be outside the AGA, one more so than the other

There have been numerous studies that have attempted, with varying degrees of success, to show links between birth weight and later-life conditions, including diabetes, obesity, tobacco smoking and intelligence.

Conditions

Associated conditions include:

Large for gestational age

Small for gestational age

Influence on adult life

Studies have been conducted to investigate how a person's birth weight can influence aspects of their future life. This includes theorised links with obesity, diabetes and intelligence.

Obesity

A baby born small or large for gestational age (either of the two extremes) is thought to have an increased risk of obesity in later life.[1][2][3]
GH therapy at a certain dose induced catch-up of lean body mass (LBM). However percentage body fat decreased in the GH-treated subjects. Bone mineral density SDS measured by DEXA increased significantly in the GH-treated group compared to the untreated subjects, though there is much debate over whether or not SGA is significantly adverse to children to warrant inducing catch-up.

Diabetes

Babies that have a low birth weight are thought to have an increased risk of developing type 2 diabetes in later life.

Intelligence

Some studies have shown a direct link between an increased birth weight and an increased intelligence quotient.

Effects on the mother

There is some evidence of a link between a child's birth weight and its mother's risk of cardiovascular disease.

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Human weight

2008-08-04T00:24:00.000-07:00

Weight, in the context of human body weight measurements in the medical sciences and in sports is a measurement of mass, and is thus expressed in units of mass, such as kilograms (kg), or pounds (lb). In Britain and Ireland, the unit stone (equivalent to 14 lb or 6.35 kg) is commonly used as well.

A quantity called body mass index (BMI) is often used to express weight relative to height. This is determined by dividing the weight of a person in kilograms by the square of the height in meters.

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Weight Loss

2008-08-03T22:00:00.000-07:00

"Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary (illness) circumstances. Most instances of weight loss arise due to the loss of body fat, but in cases of extreme or severe weight loss, protein and other substances in the body can also be depleted."

Examples of involuntary weight loss include the weight loss associated with cancer, malabsorption (such as from chronic diarrheal illnesses ), and chronic inflammation (such as with rheumatoid arthritis).

Weight loss, in the context of medicine or health or physical fitness, is a reduction of the total body weight, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue.

Types of Weight Loss:

Unintentional weight loss

A significant loss of total body weight is a serious, chronic illness. Substantial, unintentional weight loss is a symptom of acute or chronic illness, especially if other evidence is present.

Weight loss, for example, accompanied by early satiety, bilious vomiting of partially undigested food, postprandial epigastric pain and eructation may indicate Superior Mesenteric Artery Syndrome. Weight loss accompanied by insatiable thirst and hunger and fatigue may indicate diabetes mellitus, a chronic disease characterized by an abnormal accumulation of carbohydrates in the bloodstream due to insufficient production of insulin, a hormone produced in the pancreas that, when secreted into the bloodstream, permits cellular metabolism and utilization of glucose.

Poor management of type 1 diabetes mellitus, also known as insulin-dependent diabetes mellitus (IDDM), leads to an excessive amount of glucose and an insufficient amount of insulin in the bloodstream. This triggers the release of triglycerides from adipose (fat) tissue and catabolism (breakdown) of amino acids in muscle tissue. This results in a loss of both fat and lean mass, leading to a significant reduction in total body weight. Note that untreated type 1 diabetes mellitus will usually not produce weight loss, as these patients get acutely ill before they would have had time to lose weight.

Myriad of additional scientific considerations are applicable to weight loss, including but not limited to: physiological and exercise sciences, nutrition science, behavioral sciences, and other sciences.

One area involves the science of bioenergetics including biochemical and physiological energy production and utilization systems, that is frequently evidence of diabetes, and ketone bodies, acetone particles occurring in body fluids and tissues involved in acidosis, also known as ketosis, somewhat common in severe diabetes.

In addition to weight loss due to a reduction in fat and lean mass, illnesses such as diabetes, certain medications, lack of fluid intake and other factors can trigger fluid loss. And fluid loss in addition to a reduction in fat and lean mass exacerbates the risk for cachexia.

Infections such as HIV may alter metabolism, leading to weight loss.

Hormonal disruptions, such as an overactive thyroid (hyperthyroidism) , may also exhibit as weight loss.

In this Blog we mainly focused on the "Intentional weight loss",which include various methods.

Intentional weight loss

Weight loss refers to the loss of total body mass in an effort to improve fitness, health, and/or appearance.

Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as diabetes. , heart disease, high blood pressure, stroke, osteoarthritis, and certain types of cancer.

Weight loss occurs when an individual is in a state of negative energy balance. When the human body is spending more energy in work and heat than it is gaining from food or other nutritional supplements, it will use stored reserves of fat or muscle.

Although weight loss may involve loss of fat, muscle or fluid, weight loss for the purposes of maintaining health should aim to lose fat while conserving muscle and fluid.

It is not uncommon for people who are already at a medically healthy weight to intentionally lose weight. In some cases it is with the goal of improving athletic performance or to meet weight classifications in a sport. In other cases, the goal is to attain a more attractively shaped body. Being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of death.

Therapeutic weight loss techniques

The least intrusive weight loss methods, and those most often recommended by physicians, are adjustments to eating patterns and increased physical exercise. Physicians will usually recommend that their overweight patients combine a reduction of the caloric content of the diet with an increase in physical activity.

Other methods of losing weight include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Medicines with herbs such as Fucus vesiculosus are popular .Finally, surgery may be used in more severe cases. Bariatric surgery artificially reduces the size of the stomach, limiting the intake of food energy.

"Crash Dieting"

A crash diet is where a person willfully restricts themselves of all nourishment (except water) for more than 12 hours. The desired result is to have the body burn fat for energy with the goal of losing a significant amount of weight in a short time. Crash dieting is not the same as flexible intermittent fasting, where dieters fast for 2 days each week and calories are cycled. Generally the weight lost in a crash diet returns when normal eating resumes.

Weight loss industry

In the developed world, there is a substantial market for products which promise to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, not to mention fitness centers, personal coaches, weight loss groups, and food products and supplements. US residents in 1992 spent an estimated $30 billion a year on all types of diet programs and products, including diet foods and drinks.

Between $33 billion and $55 billion is spent annually on weight loss products and services, including medical procedures and pharmaceuticals, with weight loss centers garnering between 6 percent and 12 percent of total annual expenditure. About 70 percent of Americans' dieting attempts are of a self-help nature. Although often short-lived, these diet fads are a positive trend for this sector as Americans ultimately turn to professionals to help them meet their weight loss goals .

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