Along with your calorie ingestion management, a moderate amount of exercise, 30 minutes, up to five days a week but no less than three days a week will boost your metabolic rate and your sense of well-being, assisting you to lose weight and keep it of long term. it is obvious that weight loss and gain is directly relate to both the amount of exercise and food intake or lack of it.

Your exercise program, for best results, will need to be a combination of exercise such as walking, cycling or aerobics – they raise heart beat and tone the cardiovascular system and resistance exercise such as weights. It is all important to remember that exercise and a healthy diet it is not just about losing weight it is also about your health since loosing just a few kilos could help to prevent health problems such as type 2 diabetes.

Your total daily intake of energy should be between 1250cal and 2000cal depending upon your sex, weight and height. Protein recommended intake is 55g/day. However, if you exercise intensively you should increase this amount. Your daily calories from fat should be 25-30%. Choose foods that contain less than 10g of fat per 100g. Your fiber recommended daily intake should be about 30g/day.

Your Body Mass Index or BMI is a reliable scale of body fatness for most people except children, pregnant women and those with high proportion of muscles that screens for weight categories.
Find below your healthy weight range in relation to your Body Mas Index reading.

BMI<20 = underweight
BMI 20-25 = normal weight
BMI 30-40 = overweight – this may lead to health problems.
BMI 40+ = seriously overweight – this may indicate health problems.

weight loss, body mass index

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

On average energy use is about 5 to 8 kcal/minute for a moderate activity. A small person may need around 1800 kcal/day while a large and muscular individual may need 4000 kcal/day. Energy required for training or competition has to be added to the basal energy just for normal activities. The first consideration, if an athlete experience fatigue daily, should be that consumes enough food.

To know if an individual is receiving enough energy from food, one step is to estimate the daily intake. A second step would be to estimate body fat percentage of the athlete’s body by using one of the following methods.

a) Bioelectrical impedance: Use of painless low energy electrical current to and from the body via electrode patches and wires.

b) Underwater weighing: Requires a trained technician and complete submersion in a water tank. This is the most accurate method.

c) Skin fold thickness: A method most widely used to measure fat tissue percentage.
Calipers are used to measure fat directly under the skin in several sites.

When tests for body fat composition shows too much body fat an athlete must lower food intake, the equivalent to about 200 to 500 kcal/day, until the desirable fat percentage is reached. When there is need for weight gains an athlete must increase food intake, the equivalent of about 500 to 700 kcal/day, until the desired weight is achieved. Food intake need to be a combination of carbohydrates, fat and protein while maintaining exercise to ensure that weight gain is mostly lean tissue not added fat.

Some athletes often lose weight so they can compete in lower weight class to gain advantage over a smaller stature opponent. They achieve a weigh loss of up to 10 kg a day, mostly water, by sitting in a sauna and/or taking diuretic drugs. However, losses of as little as 2% of body weight by dehydration adversely affect endurance performance.

A continues pattern of loss and gain in weight of more than 5% of body weight by dehydration increases the risk of kidney malfunction, heat related illness and even death.

body fat composition, body fat, body weight

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

On a daily bases people are bombarded with ineffective, confusing and even dangerous weight loss diets for groups such as pregnant women, teenagers and individuals with health disorders. A straighter, forward, logical approach to weight loss or weight control is eating less, getting regular physical activity and change problematic eating habits that are often overlooked. It is important for all to understand that a healthy and active life style is the best remedy to weight control rather than the long term of weight loss pain.

The total energy use by the body is accounted for by:

Basal metabolism: Energy expenditure during a state of rest and inactivity of the digestive system. Energy need for the functioning of the vital organs, such as the heart, brain, lungs.

Thermic effect of food: Energy expenditure in digesting food for storage and use.

Physical activity: Energy expenditure used for Physical activity

Non-exercise activity thermogenesis (NEAT): energy expenditure of all physical activities other than sporting-like exercise.

The first two account for approximately 80% of energy used. Humans have developed their ability to consume food and use it efficiently as part of their survival mechanism during their evolution. However, deciding what is an appropriate amount and type of food to match our energy needs over the long term is a challenge for many of us. Additionally, given the availability of food and the easiness in obtaining it is of no surprise that the average adult is about 4 kilograms heavier than only 10 years ago and has now a weight loss problem

When energy intake matches energy output over the long term it considerably contributes to weight control but also to the well-being by minimizing the risk of developing many health problems. Gaining more than 5 kilograms excess weight or approximately 5 cm in waist circumference should be time for weight control through a weight loss diet and behavior re-evaluation.

weight loss, weight control

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

Cardiovascular disease, high blood pressure and many other health problems are also exhibiting themselves a lot sooner in life. The challenge for many of the health professionals is to discover what they could do to help children attain a healthier more promising future.

Exercise Physiologists, Nutritionists and Personal Trainers are professionals well positioned to help and encourage children with weight problems to enjoy being physically active, eat healthier and have fun. Involving their parents is a must, in order to find out how to successfully restrict TV time at home and advance ideas in their children to engage in physical exercise and activities that increases their heart rate and metabolism. Simple action as this could go a very long way to protect them from health problems associated with being overweight or obese.

The following information is useful in helping parents in order to help their children have a healthier future.

Food Preferences acquired in childhood tend to stay with us into adulthood. Being a good role model parent is a leading step in sound food choices and diet. Parents need to make certain that they stock largely with healthy nutrient dense food choices and avoid advertised high sugar high fat energy dense snack foods.

Energy Intake Balance is the fundamental factor in keeping a healthy weight. The balance between energy intake and energy expenditure, through physical activity and other metabolic factors, must be the focal point in weight management. Never isolate a child if overweight with a strict dietary regime.

Give Positive Messages and Encouragement. Do not give children negative messages about their body size and shape. Children as young as five have been shown to be vulnerable to developing issues with their body image. Additionally, overweight or obese children are already vulnerable to bulling and low self esteem.

overweight children, physical exercise

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

Your heart works harder and faster during exercising to cope with muscle demand for blood and oxygen. The faster it beats the more intensive the physical activity is. If you, during physical exercise, chart your heart rate you could have a very good way of monitoring the intensity level of your exercise.

Checking your pulse is the most common way of assessing your heart rate during exercise or rest and, the best time to evaluate your Resting Heart Rate (RHR) is straight after waking in the morning and before you leave your bed. You could do this by placing your index finger anywhere an artery is going past close to the skin area such as the wrist, temple, and the back of your knee.

Take your pulse for three or four different mornings, for a minute each time, and work out on the last day the average. Your RHR is a good indicant of your basic physical fitness level. Most of these values range between 50 and 75 beats per minute (bpm). The average resting value is about 70 bpm. However, individuals that are fit could have rates of low 40s.

Once you know your RHR you will want to find out what is your maximum heart rate (MHR). Maximum Heart Rate is the number of beats per minute your heart could reach. It is a very important bit of data to be used as a marker for physical exercise intensity. Your MHR is genetically determent- you are born with it.

A precise way to predict your MHR is to take a SubMax test from which you could then work out your MHR. However, the most basic way, serves as an estimate, of getting your Maximum Heart Rate is the 220 minus your age method. This means. If you are 40 years old your MHR is (220-40 =180 bpm).

Your RHR and MHR are crucial values to determent a different heart rate your Target Heart Rate (THR). This is the desirable rate during aerobic exercise; which enables your lungs and heart to gain the most benefit from your physical exertion. This depends upon your age, Muscle Development and Strength, previous conditioning and training.

Your THR for moderate physical activity should be between 50 and 70% of your MHR. This implies if you are 40 years old individual your MHR for your age should be (220-40 = 180 bpm). In this case your 50% and 70% target rate would be:

50% level: 180 x 0.50 = 90 bpm and
70% level: 180 x 0.70 = 126 bpm.
For a high intensity physical activity your THR should be 70 to 85% of your MHR.

Another low tech but useful method is: During physical exercise you should undergo some difficulty in breathing; you should nevertheless be in a position to talk without too much try. If you have a lot of difficulty to talk your degree of exertion may be too high and you can not provide your muscles with adequate oxygen.

physical exercise, heart rate, exercise

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

In healthy normal weight and untrained males anabolic steroids on their own have very little consequence on muscle strength or size. On those who are training intensively the amount of tissue ramping up it appears to be dependent on genetic features, amount of physical exercise, dieting and age.

Muscle strength advances vary from about 5% to 20% and increases of lean body weight of about 2 to 5kg. Anabolic steroids might also assist athletes recuperate from hard workouts speedier by cutting down the amount of muscle damage that happens during workout sessions.

While anabolic steroids mimic the natural results of testosterone in the body, unnaturally added levels in the body disrupts the homeostatic equilibrium of the body and induce dangerous and even fatal long and sort term side effects.

Steroids are prescribed lawfully in small quantities for certain medical conditions such as anemia, breast cancer, acquired immune deficiency syndrome (AIDS), as well as muscle atrophy and development problems. In general they are prohibited to possess or use unless prescribed by a medical doctor. Punishments are serious for those caught up with possession or using steroids.

The side effects of steroids include headaches, epistaxises, water retention, acne, hypertension, raised sex drive, jaundice, menstrual problems and /or cessations, baldness in males, paranoia, uneasiness and aggressiveness.

Males:
Development of breasts (permanent)
Testes get smaller (permanent)
Low spermatozoan number
Impotence

Females:
Development of male characteristics
Deeper male like voice
Develop thicker body and facial hair
Infertility
Enlarged clitoris size (permanent)

muscle development, anabolic steroids, muscle and strength

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

Mostly those people on a diet fall inside a Body Mass Index (BMI) of 18 to 25. Instead than worrying and concentrate exclusively on weight loss these individuals should focus on making necessary changes for a healthy life style that integrates the knowledge and partly acceptance of one’s particular body shape and type.

Unrealistic weight loss expectations and lack of understanding of the natural weight and body diversity it can be viewed as social problem. It is just impossible that every man and woman could look like a movie star. Still everyone can strive for good health and an active lifestyle.

Dieting to Loose Weight

Those who follow popular commercial dieting plans to loose weight and maintain that weight loss make up only 5% of the people. Ordinarily, a third of the weight lost is regained within 12 months from the end of the dieting program and almost the entire weight loss is regained within two to three years. Some programs and some individuals might have a higher success rate.

Even so, statistics overall are grim. Any weight loss Program that promises to loss weight and keep it off without modifications in the amount of food consumption or increases in physical activity is marketing illusions.

Dieters need to be mindful of the traps and health aftermaths associated with the weight cycling and the added risks in lowering one’s self esteem, discouragement, fall of HDL-cholesterol and increased upper body fat deposition. Gaining body mass in those aged 25 to 45 years is common. The Individual aim should be that of a particular care no to gain more than 5 to 7 kilos than the weight reached at age of 21.

Weight loss should be from adipose stores no from muscles and lean tissue. People that follow a fad diet are fooled at the stared of the program with rapid weight loss. This is frequently fluid loss and possibly muscle tissue as muscles are about 75% water. When loss of lean tissue takes place it means a fall of basal metabolism and overall energy expenditure. As a whole this shows the importance of preventing obesity.

The treatment for obesity will depend on your level of obesity, your overall health, and your motivation to lose weight. Ideally the attempt to address obesity should be preceded by a period of weight maintenance for at least six months in order to learn to balance energy intake and energy output that can be maintained. Different types of treatment for obesity include:

• Treatment for mild obesity: consisting of a gradual and permanent change in living habits with the help of guidance, counseling and/or natural remedies.

• Treatment for morbid and/or severe obesity: very low calorie diet, life-style counseling and drugs.

• Surgical treatment: Only for selected patients that fall to a certain category with morbid obesity.

weight loss, obesity

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

Although, healthy food is essential to live, unhealthy food is not. The reality however is that unhealthy eating is overwhelmingly prevalent in our society. You can eat enjoyable meals that are good for you and healthy eating should not mean eating foods you dislike. It is important that you don’t make your diet so clean it would be impossible to follow.

Eat right for both your soul and your body. Think about what your body needs in order to do your daily activities. Also think what will provide you with your daily energy needs and the same time make you feel good. Eat with your head so you don’t leave the table feeling stuffed or guilty.

Listen to the body’s signals. Eating without hunger is the biggest mistake. Food is no meant to just fill the stomach. Doing just that what follows, sooner or later, is heart disease, diabetes, hypertension, high cholesterol and stress. The following tips are time-tested advice of balance, but, remember no one is perfect and healthy living needs to be pleasurable. To eat a healthy meal when your mind is at peace and free from emotions is the best time.

* Know your diet pitfalls
* Be selective with what and how much you eat
* Select foods that are low in fat, salt and sugar.
* Eat only when you’re hungry
* Eat a variety of nutrient-rich foods
* Eat regular meals of moderate portions
* Eat when the mind is at peace and free from emotions
* Make positive changes gradually

diet, healthy eating

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

Cholesterol is a white waxy substance insoluble in blood. It is transported by lipoproteins- globular particles used in the transport of lipids- inside the circulatory system. There is an array of lipoproteins; low density lipoprotein (LDL) high density lipoprotein (HDL) and very low density lipoprotein (VLDL).

According to scientific theory the level of LDL or “bad” cholesterol in the circulatory system can determine the pathogenesis of certain health conditions including the development of atherosclerotic plaque, hardening of the arteries and various cardiovascular diseases. In contrast HDL is the “good” cholesterol, and higher concentrations remove atherosclerosis from the blood and being a protective substance.

Whilst the body uses simple substances to build cholesterol, the foods you consume in your diet play a significant role in influencing the proportion of good or bad cholesterol in your body. All foods from animal origin contain cholesterol in them. Some plant oils contain traces of cholesterol such as those derived from flax and peanuts.

Lowering cholesterol or maintaining a sound balance between LDL and HDL would require a diet high in vegetables and low in meat particularly red meat.

A diet rich in foods such as whole grains, nuts (almonds, walnuts, and pistachios), fatty fish (salmon, trout, tuna, sardines, and mackerel), legumes, olive oil, flaxseed oil, vegetables and fruits are good for bringing down high cholesterol
. Consume no more than 30% of your entire daily calories from fats, and ensure that only 7% is from saturated fats.

Being overweight is commonly linked up with intake of foods that contain abundant cholesterol and fats. Following a cholesterol lowering die it works also well for weight loss. Adopt easy to follow, sensible, exercise and diet program.

diet, cholesterol diet, cholesterol lowering diet

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.

Eating fresh food such as fruit, vegetables, eggs, fish, nuts and cereals – biodynamic food is always best – is a good way to get most of your vitamins, minerals and trace elements. Since fresh is best you should try to do your shopping in smaller quantities two or three times a week, rather than once a week.

Fruit and vegetables will loose many of their nutrients before you get around eating them. You could, infrequently, buy some frozen vegetables or canned fruit without preservatives, reduced sugar and salt.

From the many foods available, there are many that provide more than just nutrients to your body. For example:

• Broccoli: this green vegetable, some times with a purple tinge it may be a natural wonder-drug for many types of cancer, including breast, uterus, prostrate cancer, colon, liver, and kidneys .

• Carrots: research has found that carrot is a rich source of folic acid, a B vitamin which has good effect to fight against free radicals. It also has proved its outstanding role in anti-cancer effect thanks to its content beta-carotene.

• Cucumbers: The potassium content of cucumber makes it highly useful for conditions of high and low blood pressure. It is the best natural diuretic known.

• Kiwi fruit: Studies in Italy, have demonstrated health benefits to the respiratory tract in particular, children. When five or more portions a week of kiwifruit were consumed they had 44% less probability wheezing compared to children eating less than once a week. Kiwi also protects DNA from mutations.

• Bananas: According to research in “The New England Journal of Medicine,” eating bananas regularly it could cut the risk of death from strokes by as much as 40%.
Additionally, if you are tired of using the same old same, peanut butter, as a spread on your toast, here are some deferent, more interesting and tastier alternatives you could include in your shopping list.

• Cashew butter: It has a great taste, it can be smooth or crunchy and is well known for its good levels of the minerals: calcium, magnesium and zing also B vitamins: Thiamine, Riboflavin and Niacin. Cashews are beneficial for problems of teeth and gums and lack of vitality. It tastes great with sliced banana, a little honey and a dash of cinnamon.

• Almond butter: This spread on your toast will boost your immunity. It contains the greatest diversity of phytochemicals (antioxidants) of any single food source. It has high levels of vitamin E – the preferred form d-alpha docopherol. One ounce of almonds provides 35% of your daily requirements of vitamin E and as much calcium as 1/4 cup of milk.

Other fresh foods are great stores of essential nutrients that promote and support good health and better living.

• Eggs: they promote health with a wide array of vitamins and minerals. However, they have other less well known qualities. According to one study, eating an egg a day may prevent macular degeneration due to the Carotenoids content, more specifically lutein and zeaxanthin. Both are readily available from eggs than from any other source.

• Fish: Eating fish can provide an excellent source of vitamins and minerals that could benefit your general health. Numerous studies show that Omega-3 fatty acids in fatty fish: decrease heart disease, blood pressure, prevent heart arrhythmias and arthritis and promote healthy function of the brain.

• Cereals: Whole cereals are low in fat and very rich in nutrients and soluble and insoluble fiber. The FDA permits health statements on foods that contain 51% or more of whole grains such as wheat, oats, barley, corn, and rice, claiming to reduce the risk of heart disease. Whole-grain foods also contain many phytochemicals, such as ferulic acid, that play important role in heart disease prevention.

“Most of today’s mainstream medicine practices are nothing but a service to pharmaceutical companies. – “Vladimir Prelovac”

Natural Remedies an online Health and Health Choice destination.