Low-fat diet more effective than low-carb diet for losing body fat

When it comes to weight loss, opinions are divided as to what the best diet is for reducing body fat.

To investigate, a team of researchers compared a low-fat diet with a low-carbohydrate diet, finding that cutting fat intake resulted in greater body fat loss.


During this short-term study, a low-fat diet led to the greatest overall body fat loss.

The small but precise study, published in Cell Metabolism, assessed the weight loss of 19 obese adults who were confined to a metabolic ward for two 2-week periods.

Kevin Hall, a metabolism researcher at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), states that many people have strong beliefs about what matters for weight loss, yet the data these opinions are based upon are sometimes lacking.

"I wanted to rigorously test the theory that carbohydrate restriction is particularly effective for losing body fat since this idea has been influencing many people's decisions about their diets," he explains.
Unfortunately, there are many difficulties that researchers can experience when attempting to monitor how effective a particular diet is. Ensuring that participants stick to meal plans accurately and are truthful in self-reporting can be tricky to achieve.
By keeping the study participants on a ward, however, the researchers were able to control and record precisely what was being eaten.

The participants were admitted to the metabolic ward for two separate dieting periods. During the first, 30% of the participants' baseline calories were cut solely by restricting carbohydrates while fat intake remained the same. In the second period, 30% of baseline calories were cut by restricting fat intake while carbohydrate intake was unaffected.

Body fat loss was calculated by measuring the difference between daily fat intake and net fat oxidation while participants were inside a metabolic chamber.

With a mathematical model, Hall hypothesized that the low-carb diet would lead to changes in the amount of body fat burned by the body and that the low-fat diet would result in the greatest overall body fat loss.

'Not all calories are created equal when it comes to body fat loss'

At the end of the study, Hall's hypothesis was found to be accurate. Although more fat was burned when participants were following the low-carb diet, more body fat was lost during the low-fat dietary period.

"There is one set of beliefs that says all calories are exactly equal when it comes to body fat loss and there's another that says carbohydrate calories are particularly fattening, so cutting those should lead to more fat loss," states Hall. "Our results showed that, actually, not all calories are created equal when it comes to body fat loss, but over the long term, it's pretty close."

The mathematical model suggests that over a longer period, the body will act to reduce body fat differences between diets that contain equal amounts of calories, regardless of their carbohydrate-to-fat ratios.

In addition to the small number of participants involved in the study and its short duration, the researchers also acknowledge that their research is limited by the fact that the experimental design of the diets and the strict control of food intake is unrealistic in free-living individuals.

As such, the researchers were unable to address whether it would be easier to follow a low-fat or a low-carbohydrate diet in real-life situations. Hall believes that the best diet is the one that an individual can stick to. However, he concludes that there is still a lot of research that needs to be done.



Source:http://www.medicalnewstoday.com/articles/298172.php. author James Mcintosh

Reference:Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity, Kevin D. Hall et al., Cell Metabolism, doi: http://dx.doi.org/10.1016/j.cmet.2015.07.021, published online 13 August 2015, abstract.

Lazy Dieter's Guide to Paleo Diet Basics -- 5 Steps to Success

Want to know more about Paleo? Check out these 5 basic steps to get started...

 

 

Source:https://youtu.be/n-mvnaz-m1E

Grow Your Own Superfoods

When most people think of the term "superfood," they think of exotic fruits or imported vegetables from places with foreign names and distant locales. In reality, many of the foods you likely eat and even grow in your own garden are superfoods.

The common definition of a superfood is any food (fruit, vegetable, etc.) that you can consume that has a high concentration of nutrients and anti-oxidants. Many of these are probably foods that your mother told you that you had to eat if you wanted to leave the dinner table or to grow up to be big and strong.

Here is a list of superfoods that will grow in just about any location in the northern hemisphere with a growing season of 3 months or more. If you start from seeds, you will likely need to start them indoors before the spring thaw to maximize your growing time outdoors.

Image courtesy of Nirots at fdp.net

Broccoli - is probably the best-known and most often cited superfood that is commonly grown in home garden plots. Broccoli has several benefits including being a great source of antioxidants.¹

Carrots - are likely the other most well-known of superfoods that are commonly grown and eaten in the U.S. Carrots are thick with phytonutrients, antioxidants, and nearly every vitamin you can name.²

Garlic - a favorite spice for cooking, this stuff is loaded with nearly everything good for you that you can imagine. It's a known cardiovascular booster, an anti-microbial, and more.³

Green Beans - have to be one of the easiest things to grow and are grown both in garden plots and potted indoors to vine up walls or along racks. Beans are good for kidney stones, arthritis, and are packed with minerals.⁴

Spinach - isn't just for Popeye, Olive. It's a very easy plant to grow, gives edible leaves throughout the season, and has some of the highest concentrations of vitamins A and C and folic acid you can get.⁵

Squash - of nearly any type is great for you. Acorn, Butternut, Pumpkins, and many others are packed with fiber, vitamin C, manganese, vitamin B6, potassium, and much more.⁶

Tomatoes - are everyone's favorite garden vegetable (fruit, actually) to grow and the subject of intense scrutiny and competition. Tomatoes are also full of antioxidants, vitamin C, and light acids that aid digestion.⁷

These are just a few of the many superfoods you can grow in your own garden this year to promote better health. Gardening can not only be a fun, healthy way to spend your spare time this summer, but it can also lower your food bills, raise your health and nutritional levels, and bring your family closer together!

Start gardening and grow your own superfoods!



Source: http://www.naturalnews.com/028403_superfoods_garden.html#ixzz3jxOm56xq

FIGHT FOR YOUR HAPPINESS: WEIGHT LOSS MOTIVATION!

 

 

 

Need some inspiration to get down the Gym? This is it...

 

 

Source:https://www.youtube.com/watch?v=HpL8bUDDRQ0

British obsession with 'paleo' diet bulks up nut bar sales

A start-up selling fruit and nut bars based on the Paleolithic - or Paleo/caveman - diet, has more than tripled sales in a single year to hit £1.5m, as health-conscious Brits trade in sugary snacks for healthy alternatives.

The Primal Pantry, which was launched by Suzie Walker in February last year, now exports its bars to 16 markets around the world, and has sealed nationwide deals with several UK retailers, including Tesco, Holland & Barratt, Superdrug, and most recently Waitrose.

"For every bar we sell, we need to make two more to meet demand," said Ms Walker.

 

Followers of the Paleo Diet praise its fat-busting benefits Photo: Getty

The Paleolithic diet is based on the types of foods presumed to have been eaten by early humans: meat, fish, certain vegetables and fruits, excluding dairy or cereal products and non-organic produce, genetically modified or processed food.

The diet became popular in the US following the publication of The Paleo Diet by American scientist Loren Cordain in 2002. By 2013, the diet was Google's most searched-for weight-loss method.

Crowdfunding platform Kickstarter boasts seven different start-up businesses focusing on the paleo diet, from bakeries to snack boxes to cafes. London's first Paleo restaurant opened in November last year.
"It's a hugely popular niche," said Ms Walker. "More and more people are going back to basics and eating clean food."

 

The Primal Pantry's bestselling bar is Coconut and Macadamia nut, which outsells all the other bars two to one

The Primal Pantry now makes five different Paleo bars, which retail for £1.49, with a sixth bar in production. "We have other products up our sleeves but we're focusing on expanding into Europe with the existing bars," said Ms Walker.
The business is forecasting 100pc growth this year, taking turnover to £3m in year three.
Ms Walker developed her range of five snack bars while trying to find healthy snacks to give her daughter Grace.
She struggled to find any options that were free from preservatives or additives. A qualified nutitionist, Ms Walker developed her own recipe and began giving the bars to her clients.
When they proved popular, she realised that she had stumbled on a potential business idea.

There is currently a sixth bar in development; but the flavour is still under wraps

The first-time entrepreneur hopes that her Paleo Bar will become a market leader within five years, when she will exit the business.
Last week, it emerged that Belgium's Lotus Bakeries bought Natural Balance Foods, the fast-growing owner of Nakd and Trek bars, a rival to the Paleo Bar, for more than £60m.
"I'm aiming to do that in five to 10 years," said Ms Walker. "Every penny we make is going back into the business to support its growth."



Source:http://www.telegraph.co.uk/finance/businessclub/sales/11809601/British-obsession-with-paleo-diet-bulks-up-nut-bar-sales.html

Why eating breakfast on the go really does lead to weight gain

Eating breakfast ‘on the go’ really can lead to weight gain because it encourages people to eat more, a study has shown.

Researchers from the University of Surrey found eating while walking around triggered more overeating compared to eating during other forms of distraction such as watching TV or having a conversation with a friend.
 

The asked 60 women to eat a cereal bar while either walking down a corridor, watching the sitcom Friends or chatting to a friend.

 

After the experiment the participants completed a follow-up questionnaire and a taste test involving four different bowls of snacks, including chocolate, carrot sticks, grapes and crisps. How much they ate was measured after they left the room.
 

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The results showed that dieters ate more snacks at the taste test if they had eaten the initial cereal bar whilst walking around and specifically they ate five times more chocolate.

"Eating on the go may make dieters overeat later on in the day,” said lead author Professor Jane Ogden from the University of Surrey.

 

Eating on the go may make dieters overeat later on in the day Photo: Alamy

“This may be because walking is a powerful form of distraction which disrupts our ability to process the impact eating has on our hunger. Or it may be because walking, even just around a corridor, can be regarded as a form of exercise which justifies overeating later on as a form of reward.”

“Even though walking had the most impact, any form of distraction, including eating at our desks can lead to weight gain. When we don’t fully concentrate on our meals and the process of taking in food, we fall into a trap of mindless eating where we don’t track or recognise the food that has just been consumed.”

The findings were published in the Journal of Health Psychology.


Source:http://www.telegraph.co.uk/news/science/science-news/11812141/Why-eating-breakfast-on-the-go-helps-pile-on-the-pounds.html

Swimming for Fitness

Swimming is a great form of all-round exercise. It's ideal if you want to be more active and stay healthy, whatever your age or ability.

Regular swimming can reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.
Swimming is a lifelong skill that could save a life. If you can’t swim, it’s never too late to learn.
Most pools cater for a variety of tastes and abilities, such as women-only classes, parent and toddler groups, and lessons for different age groups.
This guide is designed to make swimming fun and safe for beginners of all ages, and encourage them to stick with it.

Before you start

For most people, swimming is a safe and effective form of exercise. If you’re worried about an existing health condition, see your GP before you start swimming.
          

Don't worry if you're afraid of the water or panic when you think about the deep end. Beginners’ lessons focus on building confidence in the water.
A swimming costume is all you need. Make sure your swimwear is comfortable and fits properly.
If you wish to cover up, most pools allow you to wear whatever swimwear you like, within reason, such as leggings or a close-fitting, long-sleeved T-shirt.
Wearing a pair of goggles is a good idea to avoid the stinging sensation caused by chlorine in the water and to see where you’re going under water.

Starting out

The best place to get started is at your local pool. You’ll find information on classes for different age groups and levels, women-only sessions, timetables and prices.
To find pools near you, use Find services: sport and fitness or contact your local authority. 
Most pools offer adult-only beginners' lessons, which focus on building water confidence and improving your stroke.    
                                                                                         

If you’re unsure about starting lessons, ask if you can watch a class or two to get a better idea if it's for you, or ask to speak with one of the teachers.

 

A 30-minute session of moderate to vigorous-intensity aerobic activity at the pool on one or more days a week will count towards your recommended weekly activity.
But any improvement on what you currently do is good. Even small changes can make a big difference to your health and make you feel great.

Staying motivated

Make it a habit Try to set aside time every week to go to the pool, before or after work or on weekends. Write it in a diary so it becomes a permanent fixture in your weekly schedule. Consider getting an annual swim pass. This will help you save money and encourage you to go more often.
 

Take the kids Swimming is a great way for families to get moving and have fun together. There are so many things you can do to keep the kids interested, such as humming songs under water. For more swimming games, see the Change4Life website.

Swim with a friend It really helps to go swimming regularly with someone of about the same ability as you. You’ll encourage each other when you’re not so keen to go to the pool. You’ll feel you don't want to let your swimming partner down and this will help motivate you.

Mix it up The swimming pool makes a great playground and a great gym, even for non-swimmers, with activities such as aquafit. However, learning to swim will introduce you to a whole new world of water-based activities in the pool and beyond.

Join a club If you enjoy swimming and want to get more involved, consider joining a club. Clubs are a great way to make new friends, improve your swimming and motivate you to exercise regularly. Most clubs have a lively social scene away from the pool, with trips and nights out. Find a swimming club near you.

Open water swimming For competent swimmers there is a world of swimming opportunities beyond the pool, such as rivers, lochs, lakes and the sea. Open water swimming can be great fun so long as you take the necessary safety precautions. Avoid swimming alone. Plan your swim: check the water temperature, entry and exit points, currents and tides (where relevant), weather conditions and water cleanliness. For more information, including a wild swim map, visit the Outdoor Swimming Society.


Source:http://www.nhs.uk/livewell/getting-started-guides/pages/getting-started-swimming.aspx

Eat These Superfoods to Lose Weight!

Choosing the best foods for your diet is not easy. With so many options out there, it can be hard to decide what's best for your health. Some foods should be a staple in your diet. Some should be consumed in moderation. Others must be avoided at all costs. To lose weight fast, plan your meals ahead of time and choose only those foods that support your goals.

 

Eggs should play a key role in your diet. Loaded with protein and amino acids, the egg is a nutritional powerhouse. Don't remove the yolk! Contrary to the popular belief, eating whole eggs won’t harm your heart. The best part about eggs is that they can be cooked in a multitude of ways, from omelets to vegetable frittata and scrambles. You could have eggs and avocado for breakfast and frittata for lunch.

 

Another great food for weight loss is coconut oil. Despite its high fat content, it promotes weight loss and protects your heart. This sweet, rich oil increases good cholesterol levels, boosts your metabolism, and reduces inflammation. Recent studies have found that people who use coconut oil for cooking lose belly fat at a faster rate than those who don't. You van also try coconut butter, coconut flour, and shredded coconut. These nutritious foods will improve your health and help you get in shape.

 

Regular consumption of salmon, tuna, sardines, and mackerel has been linked to lower obesity rates. If you want to slim down, eat more fatty fish! Rich in omega-3 and omega-6 fatty acids, fish may lower your risk of heart disease, diabetes, high cholesterol, multiple sclerosis, hypertension, and rheumatoid arthritis. Salmon and tuna are also a great source of vitamin B12, vitamin D, selenium, biotin, potassium, and protein.

 

There are many other foods that promote weight loss, including kale. This green is high in dietary fibre, calcium, iron, and antioxidants. It contains only 34 calories per cup, so you can eat it in large amounts without having to worry about weight gain. Most dieters add kale to their favorite salads, mix it with quinoa or brown rice, sauté it with vegetable broth, or make kale smoothies. Due to high content of fibre, kale reduces hunger and leaves you full.

 

Your weight loss diet should also include oats. With over five grams of fibre per servings, this superfood removes toxins from your body and keeps you full longer. It also contains complex carbs, which provide lasting energy with no crashes. If you eat oats for breakfast, you'll feel less hungry throughout the day.

Foods to Avoid When You're on a Diet

 

Do you know what foods are best for weight loss? Are you absolutely sure that sugar-free chocolate and diet cookies won’t make you fat? Many so called "healthy" foods can ruin your diet. Some may also increase your risk of diabetes, insulin resistance, heart disease, high cholesterol, and obesity. If you care about your health, you should learn what foods to eat and which ones to avoid.

 

Let's start with the low-fat dressing you drizzle on your salad. Fat free sauces and dressings are usually loaded with sugar. Despite their low fat content, they can lean to weight gain. Some have over 10 grams of sugar in two tablespoons. The same goes for fat free ice cream, low fat flavoured yogurt and other similar products. Make sure you check the label before adding them to your shopping cart.

 

If you're on a diet, avoid frozen meals, such as frozen chicken and green beans, frozen lasagne, or enchiladas. These products are high in trans fat and sugar. They also contain tons of additives and artificial flavours. Some have over 1,500 milligrams of sodium per serving. When you're short on time, buy some canned tuna or a whole bread sandwich.

 

Dieters should also avoid cream soups, especially those available in stores. Not only they are packed with sodium and additives, but also contain tons of fat. Homemade cream soup is a much better choice.

 

Stop eating baked veggie chips, potato chips, cookies, movie theatre popcorn and other processed snacks. These foods are high in fat and chemicals that make you want to eat more. Potato chips, yellow corn tortillas, chocolate covered peanuts and other products have over 500 calories per serving. The best thing you can do is to avoid these foods all together. Prepare your own snacks or go for healthier options such as a piece of fruit, a handful of nuts, or a protein bar.

 

Stay away from packaged sandwiches too. Some have up to 1,000 calories per serving. You'd never guess how much fat and sugar they contain! Most sandwiches lining the shelves in grocery stores are stuffed with mayonnaise, ketchup, sodium glutamate, and artificial flavours. Not only they can make you fat, but also increase your risk of stroke, heart disease, and diabetes. These products should be avoided at all costs. If you really want a sandwich, pick one with four or five ingredients. Packaged sandwiches can have over 20 ingredients, some of which you've never heard of.

Top 5 Exercises For A Flat Stomach

 

 

 

Do you agree?...

 

 

source:https://www.youtube.com/watch?v=rYmDnmUs-cc

Can You Lose Fat without Exercise?

 

Are you too busy to exercise? Or maybe you can't go to the gym more than twice a week? If you want to slim down, you need to work out. Dieting alone won’t help you too much. The best way to lose weight on long term is to exercise and eat healthy. A low calorie diet will work on short term, but you'll soon hit a plateau. If you don’t start working out, you won’t see any progress. You might even gain all the weight back.

 

Staying fit requires a combination of physical activity and diet. These two factors are strongly connected. The health benefits of exercise can not be denied. Working out will keep you fit, increase your energy, and enhance muscle tone. It also improves cardiovascular health, build lean muscle, and burns calories. If you exercise a few times a week, you'll feel more energetic and enjoy better health.

 

Regular physical activity increases balance and coordination. Both cardio and strength training work all of your muscles and shape your body. This fun, healthy activity can be continued for a lifetime. If you're too busy to hit the gym, you can work out at home.

 

You may also try other forms of exercise such as tennis, swimming, hiking, jogging, or kayaking. For example, swimming increases flexibility, improves posture, and provides a full body workout. It's ideal for people with back pain or joint problems because there's no ground impact when you swim. Even seniors can enjoy this sport and reap its benefits. The same goes for tennis, volleyball, cycling and other popular sports.

 

Try to exercise at least three times a week. You can work out at home on Monday, go to the gym two days later, and play tennis during the weekend. Overweight children can benefit from exercise too. Physical activity helps kids get stronger, fitter, and healthier. They also make friends easier and develop social skills. Working out can improve their overall fitness as well as their organizational and time management skills.

 

Exercise should play a key role in any weight loss plan. Regardless of how clean your diet is, you won't get dramatic results without working out. The worst part is that you'll lose both muscle and fat. Exercise tones your body from head to toe. It also increases your strength and endurance. If you work out regularly, you’ll look fit and healthy. Stop making excuses and start moving!

Burn More Calories with These Tips!

How fast you can lose weight depends on several factors, including your metabolic rate. You’ve probably seen people who eat all day long without getting fat. Some are very skinny despite eating huge amounts of food. There are also people who barely eat anything all day long, but still gain weight. The ones in the first category have a fast metabolism. Those from the second group have a slow metabolism. This complex process affects the way your body uses, stores, and burns energy.

 

As you age, your metabolism slows down. This process is also influenced by lifestyle factors such as your diet, smoking habits, and overall fitness. Active people have a higher metabolic rate than those with a sedentary lifestyle.

 

Most dieters complain about having a slow metabolism. This is particularly true for those who skip meals and follow strict diets. The explanation is quite simple. When you're starving yourself or skipping meals, your body enters into starvation mode. As a result, your metabolism decreases. This means that you'll burn fewer calories throughout the day. The good news is that there are several ways to boost your metabolic rate.

 

Eat more protein. This essential nutrient speeds up your metabolism, strengthens your bones, and helps build lean muscle. A protein-rich meal will keep you full longer than one rich in carbs. Start by eating nuts and lean meat instead of grains for breakfast, have a protein shake once a day, and replace dips and sauces with yogurt. Include more fish in your diet.

 

Besides eating more protein, the best way to increase your metabolism is to exercise. Strength training causes your body to burn more calories throughout the day. Your metabolic rate will be higher for up to 36 hours after working out. Instead of doing cardio for hours, you should start lifting weights. Stick to a regular workout routine. Aim for at least three exercise sessions per week.

 

Another easy way to burn more calories is to eat smaller, more frequent meals. This helps prevent energy crushes and hunger pangs. Have three main meals and two snacks. Don’t stay for more than three or four hours without food. Remember - when you don’t eat, your body enters into starvation mode.

 

Regardless of how busy you are, grab a quick snack between meals. This could be a protein bar, some low fat cottage cheese, yogurt, canned tuna, or nuts. Protein shakes are a great alternative to regular snacks, so you should include them in your diet.

#1 Top Food to Burn Belly Fat Tip

 

 

 

Source:https://youtu.be/k0J1UXUqVrU

Calories 101

The number of calories you need to eat each day depends on several factors, including your age, size, height, sex, lifestyle, and overall general health.
As an example, a physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.
It has been discovered that even factors such as how you eat your food can influence how many calories get into your system. The longer you chew your food, the more calories the body retains, a team from Purdue University found.
If you would like to learn more about calories - what they are and what they are important for - you might want to take a look at our Knowledge Center article all about calories. The rest of this article will discuss how your body uses calories and how many your body might need to achieve optimum energy levels

Recommended daily calorie intakes

Recommended daily calorie intakes vary across the world. According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women.
The NHS stresses that rather than precisely counting numbers (calories), people should focus more on eating a healthy and well balanced diet, being physically active, and roughly balancing how many calories are consumed with the numbers burnt off each day. If you eat your five portions of fruit and vegetable per day, you will probably live longer, Swedish researchers reported in the American Journal of Clinical Nutrition (July 2013 issue).
According to the United Nations' Food and Agriculture Organization (FAO), the average person's minimum calorie requirement per day globally is approximately 1,800 kilocalories (7,500 kJ).

Over the last twenty years, sugar has been added to a growing number of foods we consume. Unfortunately, food labels in the USA and Europe do not include details on how much added sugar there is . Dr Aseem Malhotra, a cardiologist, wrote in BMJ in June 2013 that "(it has become) almost impossible for consumers to determine the amount of added sugars in foods and beverages."

Timing could be as important as how many calories you eat

A big breakfast helps bring your weight down or keep it down - researchers from Tel Aviv University explained in the medical journal Obesity that a large breakfast - one containing approximately 700 calories - is ideal for losing weight and reducing your risk of diabetes, heart disease, and high cholesterol.
When we eat our food probably matters as much as what and how many calories we eat, team leader Prof. Daniela Jakubowicz added.

Portion sizes

In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater today.

The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 calories

What is the difference between calories and kilocalories?

Scientifically speaking, one kilocalorie is 1,000 calories. However, the term calorie in lay English has become so loosely used with the same meaning as kilocalorie, that the two terms have virtually merged. In other words, in most cases, a calorie and kilocalorie have the same meaning.
A kilocalorie is the amount of energy required to raise the temperature of 1 kilogram of water from 15° to 16° Celsius (centigrade) at one atmosphere.
A "small calorie" refers to the traditional scientific term of calorie, meaning one-thousandth of a kilocalorie.
Internationally, most nations talk about food energy in kJ (kilojoules). 1 kcal (kilocalorie) = 4.184 kJ.
In this article, the term "calorie" means the same as "kilocalorie" or "kcal".

How many calories should you eat per day?

The Harris-Benedict equation, also known as the Harris-Benedict principle, is used to estimate what a person's BMR (basal metabolic rate) and daily requirements are. The person's BMR total is multiplied by another number which represents their level of physical activity. The resulting number is that person's recommended daily calorie intake in order to keep their body weight where it is.
This equation has limitations. It does not take into account varying levels of muscle mass to fat mass ratios - a very muscular person needs more calories, even when resting.

How to calculate your BMR

• Male adults
  66.5 + (13.75 x kg body weight) + (5.003 x height in cm) - (6.755 x age) = BMR
  66 + ( 6.23 x pounds body weight) + ( 12.7 x height in inches ) - ( 6.76 x age) = BMR


• Female adults
  55.1 + (9.563 x kg body weight) + (1.850 x height in cm) - (4.676 x age) = BMR
  655 + (4.35 x kg body weight) + (4.7 x height in inches) - (4.7 x age) = BMR

Your daily calorie requirement

To work out a figure for your daily calorie requirement, we apply levels of physical activity to the equation as per the guide below:

• Sedentary lifestyle - if you do very little or no exercise at all
  Your daily calorie requirement is BMR x 1.2.


• Slightly active lifestyle - light exercise between once and three times per week
  Your daily calorie requirement is BMR x 1.375.


• Moderately active lifestyle - if you do moderate exercise three to five days per week
  Your daily calorie requirement is BMR x 1.55.


• Active lifestyle - if you do intensive/heavy exercise six to seven times per week
  Your daily calorie requirement is BMR x 1.725.


• Very active lifestyle - if you do very heavy/intensive exercise twice a day (extra heavy workouts
  Your daily calorie requirement is BMR x 1.9.

The human body and energy usage

For the human body to remain alive, it requires energy. Approximately 20% of the energy we use is for brain metabolism. The majority of the rest of the body's energy requirements are taken up for the basal metabolic requirements - the energy we need when in a resting state, for functions such as the circulation of the blood and breathing.
If our environment is cold, our metabolism increases to produce more heat to maintain a constant body temperature. When we are in a warm environment, we require less energy.
We also require mechanical energy for our skeletal muscles for posture and moving around.
Respiration, or specifically cellular respiration refers to the metabolic process by which an organism gets energy by reacting oxygen with glucose to produce carbon dioxide, water and ATP energy. How efficiently energy from respiration converts into physical (mechanical) power depends on the type of food eaten, as well as what type of physical energy is used - whether muscles are used aerobically or anaerobically.
Put simply - we need calories to stay alive, even if we are not moving, and need calories to keep our posture and to move about.

How much should I weigh?

As with how many calories you should consume, your ideal body weight depends on several factors. These include your age, sex, bone density, muscle-fat ratio, and height.

• BMI (Body Mass Index) - some say BMI is a good way of working out what you should weigh. However, BMI does not take into account muscle mass. A 100-metre Olympic champion weighing 200 pounds (about 91 kilograms), who is 6 feet (about 1mt 83cm) tall, who has the same BMI as a couch potato of the same height, is not overweight, while the couch potato is overweight.


• Waist-hip ratio - this measurement is said to be more accurate at determining what your ideal weight should be, compared to BMI. However, waist-hip ratio does not properly measure an individual's total body fat percentage (muscle-to-fat ratio), and is also limited.


• Waist-to-height ratio - this new way of determining ideal body weight is probably the most accurate one available today. It was presented by Dr. Margaret Ashwell, ex-science director of the British Nutrition Foundation, and team at the 19th Congress on Obesity in Lyon, France, on 12th May, 2012. It is also a very simple calculation; easy for lay people to work out.

Dr. Ashwell's team found that:

"Keeping your waist circumference to less than half your height can help increase life expectancy for every person in the world."

Put simply, to achieve and/or maintain your ideal body weight, "Keep your waist circumference to less than half your height."
If you are a 6ft (183cm) tall adult male, your waist should not exceed 36 inches (91 cm).
If you are a 5ft 4 inches (163 cm) tall adult female, your waist should not exceed 32 inches (81 cm)
How do I measure my waist? - according to the World Health Organization (WHO), you should place the tape-measure half-way between the lower rib and the iliac crest (the the pelvic bone at the hip).

Calories and different diets

Taking 500 calories from this dish is much better for the health, preventing hunger, and maintaining a healthy body weight than the equivalent calories in popcorn with butter or toffee

Simply counting calories, and ignoring what you put in your mouth might not lead to good health.
Insulin levels will rise significantly more after consuming carbohydrates than after eating fats (no rise at all) or protein. Some carbohydrates, also known as carbs, get into the bloodstream in the form of sugar (glucose) much faster than others. Refined flour is a fast carb, while coarse oatmeal is slow. Slow-release carbs are better for body weight control and overall health than fast carbs.
A 500-calorie meal of fish/meat, salad, and some olive oil, followed by fruit, is much better for your health and will keep you from being hungry for longer than a 500-calorie snack of popcorn with butter or toffee.
There are several diets today which claim to help people lose or maintain their body weight. Some of these have been extremely successful and good for participants, but are notoriously difficult to adhere to long-term.



Source:http://www.medicalnewstoday.com/articles/245588.php?page=2

Vitamin D Deficiency how do you know you have enough?

 

As a dermatologist, I'm always encouraging my patients to protect their skin from the sun to reduce their risk of skin cancer. This makes it difficult to make vitamin D, which is really important for health, including muscles and bones. Check out this video for more info on vitamin D...

 

 

 

source:https://www.youtube.com/watch?v=g-72k7h8WYI

10 Top Exercise Tips

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.

Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life?

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.
His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.
"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."
In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.
Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."
If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.
"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.
And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.
"Working out while you have the most energy will yield the best results," Theodosakis says.

8. Call In the Pros

Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.
"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."


source:http://www.webmd.com/fitness-exercise/guide/10-workout-secrets-expert-exercise-tips?page=3

Fastest Strategy to Lose Belly Fat

 

 

 

Different perspective......

 

 

Source:https://youtu.be/haY8Q72hgI8