Obesity

According to the Centers for Disease Control, obesity is defined as “the condition of an excessively high amount of body fat or adipose tissue in relation to lean body mass.” 1 A more commonly-known definition of obesity is that of an individual’s weight being 30% or more above what is considered normal as defined by a standardly-accepted height/weight chart (e.g. The National Center for Health Statistics or Metropolitan Life Insurance Company). Overweight and obesity are also commonly determined by calculating an individual’s body mass index.

Morbid obesity means that the individual weighs anywhere from 50 to 100% percent more than normal weight or they are more than 100 pounds over normal weight. Morbid obesity literally means that the amount of overweight a person is carrying is life-threatening, due to its related health risks. Morbid obesity also often significantly hinders or prevents an individual from accomplishing many day-to-day functions. Surgical procedures like gastric bypass are often seriously considered as a weight control option for those who are morbidly obese.

Fatness

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.

Function of Fatness

Fat is one of the three nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein.

Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development.

Fat serves as the storage substance for the body’s extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream.

Types of Fatness

You might see ads for foods that say they’re “low-fat” or “fat-free.” Lower-fat diets have been recommended for health and to help people lose weight. But nutrition experts are finding that fats are more complicated and that some kinds of fat are actually good for your health. As a bonus, fat in food helps people feel full, so they don’t eat as much.

But that doesn’t mean a high-fat diet will be good for you. And some fats are better than others. Here are the three major types:

Unsaturated fats: These are found in plant foods and fish. These may be good for heart health. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon.

Saturated fats: These fats are found in meat and other animal products, such as butter, cheese, and all milk except skim. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods (the kind you buy at the store). Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heartdisease.

Trans fats: These fats are found in margarine, especially the sticks. Trans fats are also found in certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. When you see “hydrogenated” or “partially hydrogenated” oils on an ingredient list, the food contains trans fats. Like saturated fats, eating too much can raise cholesterol and increase the risk of heart disease.

What Causes of Obesity?

                  

Gone is the simplistic notion that obesity is caused by a lack of willpower when it comes to food and laziness when it comes to exercise. Although the basis of obesity is not only fully understood, the condition has been recognized since 1985 as a chronic disease caused by a complex set of factors.

Genes

Studies show that obesity has a strong genetic component. If one or both of your parents are obese, your obesity risk is raised because genes determine your body shape and, to some extent, your weight. Just because you are vulnerable to obesity, however, doesn’t mean your fate is sealed. You can defy Mother Nature by learning to control your diet and exercise habits. In certain cases, medication or surgery also can help.

Fatty Food

Hot dogs, Big Macs, french fries, macaroni and cheese, nachos, potato chips, ice cream — all these high-fat American favorites are cheap, accessible and delicious. Is it any surprise that fatty foods are contributing to the soaring obesity rates in this country?

Life Style

If you spend most of your time at a desk or on a sofa, your risk for obesity is increased. Likewise, the risk is higher for people whose fat intake makes up more than 30 percent of their daily caloric intake. Studies show that people who get 20 to 30 minutes of exercise most days are less likely than sedentary people to be obese. Your obesity risk is lower still if you combine an active lifestyle with a low-fat, low-calorie diet.

Metabolic rate

This term refers to the rate at which your body uses food as a source of energy. If your metabolism tends to be slow, you are more likely to store excess calories in the form of fat. A slow metabolism means you probably need to work harder at losing weight. However, your efforts may ultimately increase your metabolic rate. Muscle burns more calories than fat, even at rest. So reducing fat and building muscle through weight-bearing exercise can help you burn calories more efficiently.

Psychology

Some people overeat (binge) when they feel stressed out or depressed. (Research shows that about 30 percent of obese people are binge eaters.) According to psychotherapist Shelia Harbet, Ph.D., binge eating temporarily relieves the stress of negative feelings. Unfortunately, bingeing is usually followed by feelings of guilt, shame, disgust and depression. “Often, binge-eating episodes are followed by resolutions by the compulsive overeater to stop bingeing and adhere to diets,” says Harbet, a professor in the Department of Health Sciences at California State University, Northridge. “These resolutions are eventually broken, filling compulsive eaters with guilt and depression, leading them back to binge eating again.”

A diet high in simple carbohydrates

The role of carbohydrates in weight gain is not clear. Carbohydrates increase blood glucose levels, which in turn stimulate insulin release by the pancreas, and insulin promotes the growth of fat tissue and can cause weight gain. Some scientists believe that simple carbohydrates (sugars, fructose, desserts, soft drinks, beer, wine, etc.) contribute to weight gain because they are more rapidly absorbed into the blood stream than complex carbohydrates (pasta, brown rice, grains, vegetables, raw fruits, etc.) and thus cause a more pronounced insulin release after meals than complex carbohydrates. This higher insulin release, some scientists believe, contribute to weight gain.

Medications

Medications associated with weight gain include certain antidepressants (medications used in treating depression), anti-convulsants (medications used in controlling seizures such as carbamazepine and valproate), diabetes medications (medications used in lowering blood sugar such as insulin, sulfonylureas and thiazolidinediones), certain hormones such as oral contraceptives and most corticosteroids such as Prednisone. Weight gain may also be seen with some high blood pressure medications and antihistamines.

Reasons for excess weight include:

  • Emotional issues—Fear, Hidden anger, Resistance to forgive, Need for protection, Running away from feelings. Insecurity, Oversensitivity, Self-rejection. Seeking fulfillment, Childhood trauma—sexual abuse, corporal punishment and verbal abuse.

  • Diet high in carbohydrates

  • Thyroid imbalance

  • Insulin imbalance

  • Adrenal problems

  • Water retention—kidney/heart malfunction (edema, phlegm accumulation)

  • Weak digestive function

  • Blood sugar swings (glycogen/insulin imbalance or hypoglycemic/diabetes)

SYMPTOMS OF EXCESS WEIGHT AND OBESITY

Excess weight and obesity are characterized by having at least three of the following symptoms:

  • Insulin Resistance (when the body can’t absorb blood sugar or insulin properly) – elevated fasting insulin

  • Abdominal fat – in men this means a 40 inch waist or larger, in women 35 inches or larger

  • High blood sugar levels – at least 110 milligrams per deciliter (mg/dL) after fasting

  • High triglycerides – at least 150 mg/dL in the blood stream

  • Low HDL (the “good” cholesterol) – less than 40 mg/dL

  • Pro-thrombotic state (e.g. high fibrinogen or plasminogen activator inhibitor in the blood)

  • Blood pressure of 130/85 mmHg or higher

Risk factors

Factors that increase your risk of being obese include:

Diet

Regular consumption of high-calorie foods, such as fast foods, contributes to weight gain. High-fat foods are dense in calories. Loading up on soft drinks, candy and desserts also promotes weight gain. Foods and beverages like these are high in sugar and calories.

Inactivity

Sedentary people are more likely to gain weight because they don’t burn calories through physical activities.

Psychological factors

Some people overeat to cope with problems or deal with emotions, such as stress or boredom.

Genetics

If one or both of your parents are obese, your chances of being overweight are greater. Your genes may affect the amount of body fat you store and where that fat is distributed. But, your genetic makeup doesn’t guarantee that you’ll be obese.

Age

As you get older, you tend to be less active. In addition, the amount of muscle in your body tends to decrease with age. This lower muscle mass leads to a decrease in metabolism. These changes also reduce calorie needs. If you don’t decrease your caloric intake as you age, you’ll likely gain weight.

Cigarette smoking

Smokers tend to gain weight after quitting. This weight gain may be partially due to nicotine’s ability to raise the rate at which your body burns calories (metabolic rate). When smokers stop, they burn fewer calories. Smoking also affects taste; quitting smoking makes food taste and smell better. Former smokers often gain weight because they eat more after they quit. However, cigarette smoking is still considered a greater threat to your health than is extra weight.

Pregnancy

During pregnancy a woman’s weight necessarily increases. Some women find this weight difficult to lose after the baby is born. This weight gain may contribute to the development of obesity in women.

Medications

Corticosteroids and tricyclic antidepressants, in particular, can lead to weight gain. So can some high blood pressure and antipsychotic medications.

Medical problems

Uncommonly, obesity can be traced to a medical cause, such as low thyroid function, excess production of hormones by the adrenal glands (Cushing’s syndrome) or other hormonal imbalances, such as polycystic ovary syndrome. A low metabolic rate is rarely a cause of obesity. A medical problem, such as arthritis, can also lead to decreased activity, which can result in weight gain.

Alcohol

Drinking alcohol adds calories to your diet — just one regular beer is about 150 calories. If you don’t cut back somewhere else, adding just one beer daily could cause a weight gain of more than one pound a month. Additionally, excessive drinking can stimulate your appetite and make you less likely to control portion sizes.

Environment: The environment plays a vital role in causing of obesity to the person. So, healthy environments should be creating to avoid obesity.

Behavior: Adopting healthy habits for lifelong weight control purposes includes regular physical activity and nutritious eating.

Complications

If you’re obese, you’re more likely to develop a number of potentially serious health problems. These may include:

High blood pressure
                                                                                 

As you put on weight, you gain mostly fatty tissue. Just like other parts of the body, this tissue relies on oxygen and nutrients in your blood to survive. As demand for oxygen and nutrients increases, the amount of blood circulating through your body also increases. More blood traveling through your arteries means added pressure on your artery walls. Weight gain also typically increases the level of insulin, a blood-sugar-controlling hormone, in your blood. The increase in insulin is associated with retention of sodium and water, which increases blood volume. In addition, excess weight often is associated with an increase in your heart rate and a reduction in the capacity of your blood vessels to transport blood. All of these factors can increase blood pressure.

Diabetes
                                                                                                            

Obesity is a leading cause of type 2 diabetes. Excess fat makes your body resistant to insulin, the hormone that helps your body maintain a proper level of a sugar (glucose) in your blood. If your body is resistant to insulin, your blood sugar is high — which isn’t good — and leads to negative health effects.

Abnormal blood fats

A diet high in saturated fats — red meat and fried foods, for example — can lead to obesity as well as elevated levels of low-density lipoprotein (“bad”) cholesterol. Obesity is also associated with low levels of high-density lipoprotein (“good”) cholesterol and high levels of triglycerides. Triglycerides are the form in which most fat exists in food as well as in your body. Over time, abnormal blood fats can contribute to atherosclerosis — the buildup of fatty deposits in arteries throughout your body. Atherosclerosis puts you at risk of coronary artery disease and stroke.

Coronary artery disease

This is a form of cardiovascular disease. It results from the buildup of fatty deposits in arteries that supply your heart. Over time these deposits can narrow your heart’s arteries, so less blood flows to your heart. Diminished blood flow to your heart can cause chest pain (angina). Complete blockage can lead to a heart attack.

Stroke
                                                                                         

Obesity is associated with atherosclerosis — the buildup of fatty deposits in arteries throughout your body, including arteries in your brain. If a blood clot forms in a narrowed artery in your brain, it can block blood flow to an area of your brain. The result is a stroke. Being obese raises your risk of a stroke.

Osteoarthritis

This joint disorder most often affects the knees, hips and lower back. Excess weight puts extra pressure on these joints and wears away the cartilage that protects them, resulting in joint pain and stiffness.

Sleep apnea

This serious condition causes a person to stop breathing for short periods during sleep and to snore heavily. The upper airway is blocked during sleep, which results in frequent awakening at night and subsequent drowsiness during the day. Most people with sleep apnea are overweight, which contributes to a large neck and narrowed airways.

Cancer

Many types of cancer are associated with being overweight. In women, these include cancers of the breast, uterus, cervix, ovaries and gallbladder. Overweight men have a particularly higher risk of cancers of the colon, rectum and the prostate.

Fatty liver disease

When you’re obese, fats can build up in your liver. This fatty accumulation can lead to inflammation and scarring of the liver. Such scarring can cause cirrhosis of the liver, even if you’re not a heavy alcohol drinker.

Gallbladder disease

Because overweight people may produce more cholesterol, which can be deposited in the gallbladder, the risk of gallstones is higher in obese people. Fast weight loss — more than 3 pounds a week — also can increase the risk of gallstones.

Piles

People who are overweight suffer from one more irksome problem piles. Constipation is a favorable condition to cause piles among over weight persons. This is more so with those cause piles among overweight persons. This is more so with those overweight persons who use the western type of toilets instead of squatting position. Sitting for long periods increases piles.

Prevention

Whether you’re at risk of becoming obese, currently overweight or at a healthy weight, you can take steps to prevent obesity and the associated health problems.

Not surprisingly, the steps to prevent weight gain are the same as the steps to lose weight: Daily exercise, a healthy menu, a long-term commitment and constant vigilance.

Exercise regularly: One of the most important things you can do to prevent weight gain is to exercise regularly. Studies suggest that it takes 30 to 60 minutes of moderately intense physical activity daily to keep the pounds off. Moderately intense physical activities include fast walking and swimming.

Enjoy healthy meals and snacks: Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. It’s not out of the question to eat and enjoy small amounts of high-fat, high-calorie foods on occasion. But the main thing is that you choose foods that promote a healthy weight and good health more often than you choose foods that don’t.

Know and avoid the food traps that cause you to eat: Know which situations trigger out-of-control eating for you. The best way to identify food traps and emotionally triggered eating is to keep a journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are. After a while, you should see some patterns emerge. Once you know these patterns and triggers, you can plan ahead and develop a strategy for how you’ll handle these types of situations. This will help you understand and stay in control of your eating behaviors.

Monitor your weight regularly: People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become larger.

Be consistent: Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.

If you really want to prevent weight gain, the best approach is to focus on lifestyle changes and develop an eating plan that’s enjoyable, yet healthy and low in calories. This approach results in weight loss that you can live with — that is, that you can maintain over a long period of time.

Benefits of Weight Loss

  • Lower blood glucose if your blood glucose is higher than normal

  • Lower blood pressure if your blood pressure is higher than normal

  • Improve your blood fats if they are not in a healthy range

  • Lighten the stress on your hips, knees, ankles, and feet

  • Move around easier and breathe easier

  • Have more energy

  • Be more attractive to your partner

  • Play more with your children or grandchildren

Taseer herbal Slimming courses

Are you serious about slimming, weight loss? Then read the following information concerning slimming courses.

A GOOD NEWS FOR EVERY ONE you are happy to know that there are four types of herbal slimming courses free from any side effect: Taseer herbal slimming courses containing laxatives or diuretics, herbs. Taseer herbal slimming courses are made of originally grown natural herbs.
Shape up with our weight loss program using “Taseer herbal slimming courses” to focus on streamlining your body shape with nutrients to help support lean muscle tissue for a leaner, fitter body. Feeling good about yourself benefits the mind, body and soul!

Slim smart course

If you’re thinking about losing weight, if you’re dissatisfied with your appearance, or if you’ve spent years struggling with your food and your figure, what you’re about to discover is the secret of permanent weight loss.

Slim smart course is the BEST SELLING weight loss FAT BURNER used by millions of people all over the world to help them gain their desired weight and shape. This enhanced thermogenic herbal formula is a favourite choice of leading fitness models, bodybuilders and sports people who want to lose weight quickly.                                                So even if you are exercising regularly AND eating correctly taking slim smart course supplied here in its original & BEST SELLING FORMULA – you will lose weight much faster than without it.

  • Lose Weight FAST

  • BURN AWAY the FAT

  • Be the Shape you want to be!

Slim smart course is one of the top selling weight loss products in the world. Why? for many reasons not the least of which being that it works! Many products claim to assist with weight loss Slim smart course has a whole host of scientific research behind it to back up its claims. It is used by many of the worlds leading fitness models, bodybuilders and professional athletes who want to lose weight quickly.

So what makes slim smart course different?

                          

Firstly we really understand the problem.  It’s not just the extra weight is it?  Being overweight not only affects your health, but also your appearance and self esteem, and when you diet, and your weight yoyos straight back on again, you tend to feel even worse about yourself, even a failure, for not being able to sustain your good intentions.

Slim  smart course  is a natural herbal solution that not only works better than other dietary supplements in the market today, but also it is literally good for your whole body.
Do any of the following sound familiar?

  • Excess fat around the waist and buttocks

  • Dieting that just doesn’t work long-term no matter how hard you try

  • Lack of energy, especially in the afternoon

  • Lack of concentration or mental fatigue during the day

  • Health issues with high blood glucose, high cholesterol, or high blood pressure

  • Work in the night, instead of the daytime

  • Cannot get a meal on the regular meal-time, so eat irregularly

  • Getting weight even though just taking a small bite.

Losing weight is easy! Slim  smart course  is a thermogenic weight loss formula that will naturally assist the body in burning more calories by using stored body fat for energy. It also works as an appetite suppressant and an energy booster so you feel less hungry and have more energy. Slim  smart course  is recommended by top doctors and is Ephedra free! And is totally safe.

If you Combine Slim  smart course  with a healthy diet and regular exercise you can lose weight even faster (however you can still lose weight with no dieting or exercise).

This will be your last time to lose weight!
Try this incredible fast fat-burner&beauty product at the amazing low price right now!!!

Lose that belly with slim smart course
     

Fact: Losing just 10% of your weight gives real health benefits.
Fact:
With
Slim smart course you will lose weight.

65% of British men are overweight. So, if you’re reading this, the chances are you needSlim smart course. Still not sure? Well, if you answer yes to any of the following questions, then you could benefit from Slim smart course.

  • Do you weigh more now than you did 5 years ago?

  • Would you like to lose more than 2 inches off your belly?

  • Would you like more energy?

  • Do you have backache?

  • Do you feel tired all the time?

  • Do you get out of breath easily?

  • Do you suffer from heartburn?

  • Do you clothes feel tight around your waist?

Slim smart course

Ephedrine free formula specially designed as a fat burner to also burn belly fat without exercise. Contains powerful fat burning natural herbal ingredients slim smart course is one of the most effective fat burners known! As with our other products, all ingredients are all-natural botanicals.

Are Slim smart course Safe?

Yes! Our Slim smart course is absolutely 100% safe and effective. Slim smart course is 100% natural with no known side effects. There are no known interactions with any other herbal dietary supplement or drug. Our Slim smart course contains no ephedra, no ma huang, no ephedrine and no stimulants of any kind and are extremely safe if taken as directed.

 

Treatment for Obesity  by Dr. Hakeem Tariq Mehmood Taseer

A well-proven herbal treatment by Dr. Hakeem Tariq Mehmood Taseer for the patients suffering from the over-weight problem. Results are very effective and treatment is free from any side effects.. A well proven pure herbal treatment without any side effects by Dr. Hakeem Tariq Mehmood Taseer to cure the different causes for the problem of obesity. Have a very high success rate to treating patients suffering from this problem.

More Smart Course

Lose up to 14 POUNDS in Only 7 Days!

WITH MORE SMART COURSE – GUARANTEED!

LOSE WEIGHT FAST!
THE EXTREME WEIGHT LOSS SOLUTION!

HOW THIS MORE SMART COURSE WORK?

There are only two ways the body can dispose of excess consumed calories; it must store them as fat or dissipate them as heat. MORE SMART COURSE is the relatively new science of dealing with the matter in which the body uses dietary calories to produce heat instead of energy or fat. The fuel for heat production is derived from fat. These fats are obtained from the slimming diet or from stored fat. This is an important process because it keeps calories from being stored as fat and helps reduce the amount of fat that is already stored. Research into MORE SMART COURSE has shown that stimulation of this process using this special MORE SMART COURSE makes a significant impact on body fat. It is the very foundation of a new slimming science that holds the key for unlocking the secrets of fat management with slimming the easy safe way.

Why MORE SMART COURSE works so well!

MORE SMART COURSE has been formulated to include 10 of the industry’s most popular and vital slimming ingredients to help you win the weight loss war! Many other weight loss pills include SOME of these ingredients, but none have it in the same precision blended formulation at MORE SMART COURSE.

MORE SMART COURSE As An Energy Accelerator

Do you often feel tired and lifeless? MORE SMART COURSE is a powerful Energy Accelerator and could be the answer to your energy lows.

World’s Most Powerful Fat Burner!  

MORE SMART COURSE – Serious fat burning power. MORE SMART COURSE takes the best ingredients from the leading weight loss products and combines them into one powerful and effective formula. Boosts energy and metabolism to help burn fat more efficiently. MORE SMART COURSE enhance definition giving you an edge over your competition.

MORE SMART COURSE Effectively Targets Female Problem Areas

MORE SMART COURSE is scientifically engineered to be used by women, who have difficulty losing body fat in those stubborn glute and thigh areas as well as getting rid of stomach fat. Through specific localized receptor site targeting,MORE SMART COURSEdoes its fat-burning job, where other weight loss supplements have long stopped working.

MORE SMART COURSE Is A Man’s Best Choice For A Lean & Muscular Body

The highly advanced herbal formula of MORE SMART COURSEcauses a strong, general, as well as localized, fat-burning effect in men. This unique feature rapidly enhances muscle definition and a lean midsection, while attacking those troubled love handles and lower back areas. Men will find MORE SMART COURSE to be clearly superior to ordinary fat-burners.

The Highlights  Of MORE SMART COURSE

  • Radically reduces body fat through a process called fat oxidation

  • Prevents the storage of fat by inhibiting lipogenic (fat storing) gene expression of several different fat storing enzymes

  • Provides powerful anti-oxidant properties

  • Supports healthy cholesterol levels

  • Supports healthy liver and kidney function

Increases insulin sensitivity and acts as a nutrient partitioner.

Are More smart course Safe?

Yes! Our Ultra smart course is absolutely 100% safe and effective. MORE SMART COURSE is 100% natural with no known side effects. There are no known interactions with any other herbal dietary supplement or drug. Our MORE SMART COURSE contains no ephedra, no ma huang, no ephedrine and no stimulants of any kind and are extremely safe if taken as directed.

Treatment

Treatment for Obesity  by Dr. Hakeem Tariq Mehmood Taseer

After years of clinical trials Dr. Hakeem Tariq Mehmood Taseer has developed a complete program for weight reduction. Herbal treatment have scientifically proved their efficiency in lowering serum cholesterol which are building blocks of fat deposits. In few weeks you can bring down the weight by using the well proven treatment. Something which will not disturb your routine practice.

Ultra Smart Course

Lose 1 pound of fat everyday
What’s the ONLY Fat Burner in the World that can help YOU Lose 7, 10, 14, Even Up To 21 POUNDS in Just 7-Days?

                                            

Ultra smart course is a, advanced appetite suppressant, metabolism booster, fat burner and energy enhancer… all in one. Ultra smart course contains thermogenic ingredients which support an exclusive, all-natural herbal slimming course with No Ephedra, No Ma Huang, and No Ephedrine.

Ultra smart course ingredients are clinically proven to help you lose weight. Ultra smart course advanced ephedrine free formula is powered by a revolutionary blend of natural herbs and other potent thermogenic compounds clinically proven to increase the body’s metabolic rate and energy expenditure to help promote reductions in weight and body fat. This boost to the metabolism promotes a more active healthier lifestyle while trimming down the weight.

How Does Our Ultra smart course Work?

During the digestive process, your body converts carbohydrates, found in starchy foods such as potatoes and pasta, into sugar. Your body does this by breaking-down the carbohydrate molecule with alpha amylase, an enzyme that is produced in the pancreas.

These sugar calories are either burned off, through exercise, or stored as fat cells for future use. Unfortunately, inactivity means that these stored fat cells accumulate. The result is weight gain.Ultra smart course ®, an exclusive, all-natural nutritional ingredient extracted from natural herbs, “neutralizes” the digestive enzyme alpha amylase before it can convert starch into glucose and then fat. Essentially, it allows the carbohydrates to pass through the system with less caloric intake Ultra smart course ®, has been clinically proven to reduce the absorption of starch by 66%-75% resulting in significantly less net caloric intake.

Are Ultra Smart Course Safe?

Yes! Our Ultra smart course is absolutely 100% safe and effective. Ultra smart course is 100% natural with no known side effects. There are no known interactions with any other herbal dietary supplement or drug. Our Ultra smart course contains no ephedra, no ma huang, no ephedrine and no stimulants of any kind and are extremely safe if taken as directed.

How To Lose Weight & Keep It Off!

It’s a well known fact that our metabolism regulates how many calories we burn, therefore our metabolism controls our weight. INCREASING THE METABOLISM WILL ACCELERATE WEIGHT LOSS while decreasing our metabolism will lead to weight gain.

Increasing your metabolism will burn more calories, THEREFORE BURNING MORE BODY FAT. CLINICAL STUDIES HAVE PROVEN THAT INCREASING THE METABOLISM IS THE KEY TO PERMANENT WEIGHT LOSS.

Your metabolism is functioning at all times, so increasing your metabolism will INCREASE THE AMOUNT OF BODY FAT YOU BURN AROUND THE CLOCK! With your Metabolism at Optimal levels, you will not gain back any weight. The key to Permanent Weight Loss, isn’t that what we’re looking for?

  • Safe natural herbal formula 

  • Suitable for males and females

  • No prescription

  • FREE from Ephedra

  • Weight loss advantage

No special diet! No hard exercise! No side- effects!
100% pure, safe, healthy, super effective!!!

Enjoy Food! Enjoy Slim! Enjoy Beauty!!

Lose 12lb+ in a week, 30lb+ in a month and get rid of ACNES??– It’s a snap now!!!

Weight Loss without Diet & Exercise!

Scientific Advances in course have revealed a number of herbs extract that increase the metabolism. THESE herbs EXTRACTS HAVE BEEN CLINICALLY PROVEN TO ACCELERATE WEIGHT LOSS. It’s commonly thought that strict dieting and intense exercise is required to lose a significant amount of weight.

The Weight Loss course makes this theory completely obsolete. MULTIPLE CLINICAL STUDIES HAVE CONFIRMED SIGNIFICANT WEIGHT LOSS WITHOUT ANY CHANGE IN DIET OR EXERCISE!

The ultra smart course is a unique formula, giving you one of the safest and most effective weight loss supplements ever developed. THE ultra smart course GUARANTEES THE HIGHEST DEGREE OF FAT LOSS POSSIBLE!

Burning Body Fat for Energy!

The ultra smart course also allows your body to burn fat as a source of energy. Currently, only 20-40% of your energy comes from stored body fat. Just IMAGINE HOW MUCH BETTER YOU WOULD LOOK IF OVER 70% OF YOUR ENERGY CAME FROM BURNING BODY FAT!

By accelerating your metabolism and burning a higher percentage of body fat, the ultra smart course can help you start losing weight immediately. This scientifically advanced formula is proven to be MORE EFFECTIVE THAN PRESCRIPTION WEIGHT LOSS MEDICATIONS, AND THERE ARE NO SIDE EFFECTS! Experience the results for yourself!

Lose Body Fat – Not Muscle

Many diets and supplements promote weight loss, but a LARGE PERCENTAGE OF THE WEIGHT LOSS COMES FROM YOUR MUSCLE. When you hear about people losing 5-6 pounds in one week, they lost a good amount of muscle and water weight. A common myth among women is that it’s okay to lose Muscle. Nothing could be further from the truth.

MUSCLE IS WHAT GIVES SHAPE TO YOUR FIGURE, so you don’t ever want to lose muscle. Muscle also burns calories and elevates the metabolism, so keeping your Muscle helps optimize your metabolism. The ultra smart course WAS SPECIFICALLY FORMULATED TO BURN BODY FAT, so you can be assured that you won’t lose muscle.

Treatment for Ultra Smart Course  by Dr. Hakeem Tariq Mehmood Taseer

A well-proven herbal treatment by Dr. Hakeem Tariq Mehmood Taseer for the patients suffering from the over-weight problem. Results are very effective and treatment is free from any side effects.

Extra Smart Course

Ready to Lose Up To 30 Pounds of Pure Body Fat in the Next 30 daysReady to Lose Up To  Pounds of Pure Body Fat in the Next 30 days

The Natural Weight Loss Supplement

  • with aid in helping you Lose Weight, Increase Energy, and Feel Great!

  • Safe and Effective Weight loss Formula

  • No Starvation Diets, No Exercise, No Diet Foods

Are You Ready To Lose That Extra Weight?

Extra smart course could change your life and your body in a short period of time. I know it sounds exciting and I bet you can’t wait to get started. Let me explain about thiscourse and the amazing results it has been achieving.

Extra smart course is a natural non-prescription appetite suppressant, scientifically designed to create the similar effects of other weight loss prescription herbal medications for increasing metabolism, suppressing appetite, burning calories and increasing energy.

What Is Extra Smart Course?

 

“Extra smart course is scientifically formulated with an herbal blend that works synergistically to burn body fat. The key to fat-burning is to increase thyroid production and metabolism.

Extra smart course is a thermogenic weight loss formula designed to naturally assist the body in burning more calories by efficiently using stored body fat for energy. It also works as an appetite suppressant and an energy booster so you feel less hungry and have more energy     Experience the weight loss results you’ve always wanted with a laboratory formulated dietary supplement. Extra smart course will help you lose weight, increase your energy and feel great.

Melt Fat, Curb Appetite And Increase Stamina

                                   

Extra smart course super formula and proprietary blend of natural herbs provides a “NO fail” option for anyone carrying those hard to lose spare pounds. It also curbs appetite, reduces food intake, and decreases cravings for consumption of sweets. Now you can look your slimmest with the first fat burner that covers all the bases in a single formula. It’s winning combination of herbs and plant-based ingredients are so powerful they effectively control depression, increase energy and sexual stamina and activate adipose lipase, the key enzyme required to burn the body’s fat stores.

Enhance Thyroid And Pancreatic Function
Extra smart course assists in the repair of your metabolism and restoration your body’s natural fat burning capabilities by nourishing the thyroid and pancreas so they function at their peak. This is also very helpful to people who already have or are in danger of developing hypothyroidism.

How It Works?

Extra smart course contains 10 of the highest grade nutraceutical herbal weight loss ingredients to help you lose weight fast and safely without dieting! Extra smart coursedoes not contain Ephedra or other ingredients that cause jittery or antsy feelings.

Extra Smart Course Contains 100% Natural Ingredients.

  • Suppress your appetite

  • Increase your energy

  • Reduce carbohydrate absorption

  • Easy and effective weight loss and control

  • All natural ingredients

  • No known side effects

What does Extra Smart Course Do For You?

  • It prevents up to 30% of consumed fat from being absorbed by your body

  • It reduces calorie intake from your meals

  • It suppresses your appetite and makes you feel full for longer

  • It helps regulate cholesterol in your blood

  • It significantly provides losing your excess weight

Are there any side effects of Extra smart course?

The ingredients in Extra smart course are all 100 % natural, so there are no known side effects. This course contains no yeast, wheat, corn, soy, milk, salt, sugar, starch, animal products, artificial colours or artificial flavours.

Treatment for Extra Smart Course by Dr. Hakeem Tariq Mehmood Taseer

A well-proven herbal treatment by Dr. Hakeem Tariq Mehmood Taseer for the patients suffering from the over-weight problem. Results are very effective and treatment is free from any side effects.

Fatty Gone Course

Ready to Lose Up To 30 Pounds of Pure Body Fat in the Next 30 days Ready to Lose Up To  Pounds of Pure Body Fat in the Next 30 days

The Natural Weight Loss Supplement

  • with aid in helping you Lose Weight, Increase Energy, and Feel Great!

  • Safe and Effective Weight loss Formula

  • No Starvation Diets, No Exercise, No Diet Foods

Are You Ready To Lose That Extra Weight?

Fatty Gone course could change your life and your body in a short period of time. I know it sounds exciting and I bet you can’t wait to get started. Let me explain about this course and the amazing results it has been achieving.

Fatty Gone course is a natural non-prescription appetite suppressant, scientifically designed to create the similar effects of other weight loss prescription herbal medications for increasing metabolism, suppressing appetite, burning calories and increasing energy.

What Is Extra Smart Course?

 

“Fatty Gone course is scientifically formulated with an herbal blend that works synergistic to burn body fat. The key to fat-burning is to increase thyroid production and metabolism.

Extra smart course is a thermogenic weight loss formula designed to naturally assist the body in burning more calories by efficiently using stored body fat for energy. It also works as an appetite suppressant and an energy booster so you feel less hungry and have more energy  Experience the weight loss results you’ve always wanted with a laboratory formulated dietary supplement. Fatty Gone course will help you lose weight, increase your energy and feel great.

Melt Fat, Curb Appetite And Increase Stamina

                                   

Extra smart course super formula and proprietary blend of natural herbs provides a “NO fail” option for anyone carrying those hard to lose spare pounds. It also curbs appetite, reduces food intake, and decreases cravings for consumption of sweets. Now you can look your slimmest with the first fat burner that covers all the bases in a single formula. It’s winning combination of herbs and plant-based ingredients are so powerful they effectively control depression, increase energy and sexual stamina and activate adipose lipase, the key enzyme required to burn the body’s fat stores.

Enhance Thyroid And Pancreatic Function
Extra smart course assists in the repair of your metabolism and restoration your body’s natural fat burning capabilities by nourishing the thyroid and pancreas so they function at their peak. This is also very helpful to people who already have or are in danger of developing hypothyroidism.

How It Works?

Fatty Gone course contains 10 of the highest grade nutraceutical herbal weight loss ingredients to help you lose weight fast and safely without dieting! Extra smart coursedoes not contain Ephedra or other ingredients that cause jittery or antsy feelings.

Fatty Gone Course Contains 100% Natural Ingredients.

  • Suppress your appetite

  • Increase your energy

  • Reduce carbohydrate absorption

  • Easy and effective weight loss and control

  • All natural ingredients

  • No known side effects

Dietary patterns. U.S. dietary patterns have changed significantly over the past few decades. Over nutrition has replaced under nutrition as the largest nutrition-related problem facing both children and adults. Although the percent of calories from total fat have declined over the past 30 years, total calories have increased. Soft drink consumption has also boomed, adding more calories and less nutrients to Americans’ diets. Our environment also supports “oversize” through large portion sizes at restaurants. These trends play roles in the increasing rate of obesity, along with lack of physical activity.

Research studies differ on whether obese consume more energy (calories) than non-obese individuals. Some show they do consume more; others show they may consumer fewer calories. The big difference may be in the type of nutrients that they consume, such as fat. For example, Gazzaniga, et al found that the percentage of body fat was positively correlated with total dietary fat. Still, other researchers suggest that the reasons are metabolic in origin and that obese individuals “process” foods differently resulting in an increase in body fat. Although how these factors affect obesity are not fully understood, one thing is clear: Obesity results when energy intake exceeds energy expenditure and is stored as fat.

Parent-child relationships. Ellyn Satter, author of Child of Mine: Feeding with Love and Good Sense, firmly believes in the importance of “the feeding relationship” and its implications for obesity. The feeding relationship is the interaction that takes place between parents and children around food. Obese children need to learn to listen to their internal cues of hunger and appetite. Parents and childcare providers must help them do so. This includes encouraging children to eat according to these cues, while acknowledging the emotional aspect of feeding and eating. A restrictive diet may make the child feel deprived and neglected, and exacerbate the overeating problem.

What does Extra Smart Course Do For You?

  • It prevents up to 30% of consumed fat from being absorbed by your body

  • It reduces calorie intake from your meals

  • It suppresses your appetite and makes you feel full for longer

  • It helps regulate cholesterol in your blood

  • It significantly provides losing your excess weight

Are there any side effects of Extra smart course?

The ingredients in Extra smart course are all 100 % natural, so there are no known side effects. This course contains no yeast, wheat, corn, soy, milk, salt, sugar, starch, animal products, artificial colours or artificial flavours.

Treatment for fatness Fatty Gone Course by Dr. Hakeem Tariq Mehmood Taseer

A well-proven herbal treatment by Dr. Hakeem Tariq Mehmood Taseer for the patients suffering from the over-weight problem. Results are very effective and treatment is free from any side effects.

Childhood Obesity
overweight-child
Factors Causing Childhood ObesityPreventing and treating obesity is difficult. Causes are different from person to person and are still not fully understood. They include genetics, the environment and behavior.

Genetics. It has been shown that children with obese parents are more likely to be obese. But is it for genetic or environmental reasons? One estimate says that heredity contributes between 5 and 25 percent of the risk for obesity. The remaining risk is attributed to environmental and behavioral factors. Others believe that genetics may play a bigger role. Regardless, the interrelationship between genetics and the environment is clear: Parents provide genes, role models, and food.

physical-effects-of-childhood-obesity

Dietary patterns. U.S. dietary patterns have changed significantly over the past few decades. Over nutrition has replaced under nutrition as the largest nutrition-related problem facing both children and adults. Although the percent of calories from total fat have declined over the past 30 years, total calories have increased. Soft drink consumption has also boomed, adding more calories and less nutrients to Americans’ diets. Our environment also supports “oversize” through large portion sizes at restaurants. These trends play roles in the increasing rate of obesity, along with lack of physical activity.

Research studies differ on whether obese consume more energy (calories) than non-obese individuals. Some show they do consume more; others show they may consumer fewer calories. The big difference may be in the type of nutrients that they consume, such as fat. For example, Gazzaniga, et al found that the percentage of body fat was positively correlated with total dietary fat. Still, other researchers suggest that the reasons are metabolic in origin and that obese individuals “process” foods differently resulting in an increase in body fat. Although how these factors affect obesity are not fully understood, one thing is clear: Obesity results when energy intake exceeds energy expenditure and is stored as fat.

Parent-child relationships. Ellyn Satter, author of Child of Mine: Feeding with Love and Good Sense, firmly believes in the importance of “the feeding relationship” and its implications for obesity. The feeding relationship is the interaction that takes place between parents and children around food. Obese children need to learn to listen to their internal cues of hunger and appetite. Parents and childcare providers must help them do so. This includes encouraging children to eat according to these cues, while acknowledging the emotional aspect of feeding and eating. A restrictive diet may make the child feel deprived and neglected, and exacerbate the overeating problem.

Television. Children and adolescents who watched the most TV were more obese than peers who watched it less. In general, the more TV they watched, the greater the prevalence of obesity. There are several ways television contributes to childhood obesity:

  • Watching TV requires no energy above resting metabolic rates.
  • TV reduces the time the child spends in energetic activities, such as running and playing. In other words, it’s not what the child is doing but rather what he/she is not doing while watching TV.
  • The foods most heavily advertised on TV are high in calories: candy bars, sugared cereals, etc.
  • The slim figures of TV stars may indirectly suggest to children that high calorie food and drinks have little effect on weight.
  • TV characters are typically snacking, not sitting down for well-balanced meals.

Physical activity. Studies conducted in the last 20 to 30 years show a strong correlation between obesity and lack of physical activity. Nearly half of youths aged 12 to 21 years old are not vigorously active on a regular basis (20 minutes, three times a week).

What’s in it for my child?

Inside this research collection, you will find:

  • School Programs and Exercise
  • How Nutrition in School Can Help to Fight Childhood Obesity?
  • What are the RISKS of OBESITY?
  • Top Ten TIPS for parents of Obese and Over Weight Children!
  • Behavioral Considerations…
  • Getting support from Family, Friends and the Community…
  • How to seek a Professional Help?
  • How to Create a ‘‘PERSONAL WEIGHT LOSS OR WEIGHT CONTROL PLAN’’ for your Child?

Little People With Adult Diseases

In addition to bone and joint pain, irregular menstrual cycles, and breathing problems, today’s overweight children run the risk of acquiring diseases once thought to be adult-only afflictions.  Startling facts show:

  • Obese children and adolescents have shown an alarming increase in the incidence of Type 2 diabetes, also known as adult-onset diabetes.
  • Many obese children have high cholesterol and blood pressure levels, which are risk factors for heart disease.
  • One of the most severe problems for obese children is sleep apnea (interrupted breathing while sleeping).  In some cases, this can lead to problems with learning and memory.
  • Obese children have a high incidence of orthopedic problems, liver disease, and asthma.
  • Overweight adolescents have a 70 percent chance of becoming overweight or obese adults.

Some health problems do not affect people until they reach adulthood but in many cases, the seeds of disease are sown in childhood when obesity is a problem.  The potential for a healthy adulthood can be increased when a healthy eating style and healthy weight are maintained.

Weighty Health Issues

Childhood

  • Asthma and other breathing problems
  • Sleep Apnea (pauses in breathing)
  • Exercise intolerance
  • High blood pressure
  • Type 2 Diabetes
  • Slipped Capital Femoral Epiphysis
  • Blount Disease
  • Menstrual irregularities
  • High cholesterol
  • Liver disease
  • Gallstones and gall bladder disease
  • Depression

Adult (Long-term)

  • High blood pressure
  • High cholesterol
  • Type 2 Diabetes
  • Cardiovascular problems
  • Congestive heart failure
  • Respiratory problems, sleep apnea.
  • High risk of breast, prostate, and colon cancer
  • High risk of sudden death
  • High risk of anesthesia complications
  • Infertility and pregnancy complications
  • Arthritis
  • Liver disease
  • Gallstones and gall bladder disease
  • Gout
  • Depression

Obesity Facts on Child Obesity

A recent study (2005) on feeding Infants & Toddlers by Gerber Products Co, Mathematica Policy Research Inc. revealed that the eating habits that are fueling an epidemic of obesity are starting in the crib. Note what US infants and toddlers eat daily.

    Item     Number of Children Eating
    9 – 11
months old
    9 – 11
months old
Candy 3% 10%
Pizza 2% 12%
French Fries 9% 21%
Hot Dogs, Sausage or Becon 7% 25%
Sweetened Beverages 4% 23%

If you look at the fat, sugar and cholesterol contents of these food items, you will know why our children are becoming overweight. [You can find these values in nutrition and cholesterol pages.] You can always train your children to eat healthy. Swap these junk foods with healthy foods. When your children are young, they depend on you for guidance for foods. You can stop them becoming overweight. Read for healthy food swaps for kids.

While swaping foods, keep in mind that low-fat is always not good. Read the food labels. A low fat food may be loaded with sugars. A food may be rich in calcium or fibers but high in sugars, or high in iron but low in fibers. In a recent (2005) survey in Australia, only about 40 (out of 100) breakfast cereals were found healthy for children and adults.

Prevention of Obesity

Although trying to help overweight children lose weight is important, even more important may be trying to prevent them from becoming overweight in the first place. This too is not easy, but something that needs to be started in early childhood, especially if your child is at risk for becoming obese, like if they have overweight parents.

Targeting the behaviors that lead children to become overweight can be helpful in preventing your child from becoming overweight. These include unhealthy eating habits and a lack of physical activity and exercise.

Tips, both to prevent obesity and help your child lose weight, include:

  • limiting the number of calories that your child drinks. For example, many kids drink too much juice and soda each day. Sticking to the usual recommend limits of 4-6 ounces of 100% fruit juice for children under age 6 years and only 8-12 ounces for older children can help to limit excessive weight gain.
  • limiting the amount of milk that younger children drink. Although drinking milk is important and it is a good source of calcium, too much milk can lead to your child becoming overweight. Obesity often starts in early childhood, with a common scenario being a child who drinks too much milk. Children usually only need about 16-24 ounces of milk each day.
  • Avoiding frequent meals of fast food.
  • Don’t ‘super size’ your child’s meals. A common problem that contributes to overweight children are meals with portions that are too large.
  • Don’t force younger children to ‘clean their plates.’ An important way to help children learn to eat healthy is for them to know that they can stop eating when they are full.
  • Encourage regular exercise and physical activity in your children each day. This may include going for walks as a family, playing outside, riding a bike, or participating in organized sports, like soccer and baseball.
  • limit inactivity by setting strict limits on watching television and playing computer and video games.
  • Avoiding allowing your children eat while watching TV. Instead, limit meals to the dinner table.
  • Don’t put too much of a focus on what your child eats. Remember not too restrict calories and instead, offer a healthy diet with 3 healthy meals (don’t skip meals, especially breakfast) and a few snacks, and allow occasional treats. Talking to your child too much about calories, fat and dieting can actually cause more harm than good, leading to eating disorders.
  • know what your child is eating and where his calories are coming from.

And also important, be a good role model for your children by eating a healthy diet and exercising regularly. Keep in mind that a healthy diet is usually low in saturated fat (<10% of calories) and cholesterol (<300 mg/d) and moderate in total fat (<30%–35% calories).

Get Help

Losing weight is not easy and you may need to get extra help for your child. This will likely include your Pediatrician, who can monitor your child’s weight gain and loss every few months, but it might also include a Registered Dietician, who can help you come up with a more healthy diet for your family.

If being overweight is affecting your child’s mood or self-esteem, then a Child Psychologist might also be helpful.

Treatment for child Obesity  by Dr. Hakeem Tariq Mehmood Taseer

After years of clinical trials Dr. Hakeem Tariq Mehmood Taseer has developed a complete program for child weight reduction. Herbal treatment have scientifically proved their efficiency in lowering serum cholesterol which are building blocks of fat deposits. In few weeks you can bring down the weight by using the well proven treatment. Something which will not disturb your routine practice.

Dieting Tips

  • Pick one place at home and work that you will do all your eating. Be sure you are seated. Don’t eat anywhere but in that place. Enjoy your food by sitting down and eating slowly. Sitting down focuses your attention more directly on the activity of eating. By eating in the same place you identify and associate that place with the idea that it is the only area in which you should eat.

  • Shop for Groceries only after eating. You will be less likely to buy foods impulsively – especially foods you don’t need.

  • When you shop for groceries stick to your shopping list. This helps you guard against impulse buying. Make sure you list is complete and do not buy any extra food items.

  • Watch food labels. Foods with a high percentage of fat (or carbohydrates that are sugars) will slow down your weight loss program Don’t just count grams, count percentage of total calories that are fat or sugars.

  • Don’t think that just because you are eating low fat/low calorie foods that you can eat all that you want. The calories still add up and must be burned off regardless of what kind of food you eat. Balance is the key.

  • If you are going to a restaurant, decide ahead of time what you will be eating. Stick to it.

  • Exercise – If you want to stay healthy and make weight loss permanent you just can’t do without exercise. Along with cutting down on the fat you eat exercising regularly may be your best ally in improving your all around health and bringing your weight loss under control.

  • Water is essential to all bodily functions and has no calories. It is the perfect drink for dieters. You need eight 8 oz. glasses of water daily.

  • Be happy: you’re OK! Resisting all those tempting foods is NOT going to kill you.

  • Let someone else be the walking garbage disposal: you are no longer responsible for eating up the leftovers after a meal.

  • Success is when you can look beyond food…and look down and see your feet.

  • Each day you stay on your weight-loss diet brings you closer to your weight goal.

  • The purpose of getting together with people is to enjoy their company…not eating.

  • Chart or graph your weight loss and serving selections.

  • Take small servings – avoid gorging yourself.

  • Consuming most calories in one big meal is the worst way to diet. Eat 4 or 5 small meals rather than in one all-out feeding frenzy.

  • If your schedule only permits you to eat one major meal in a day, eat it in the morning to midday hours rather than afternoon/evening hours.

  • Repeat: “I’m learning a way to live, not just a way to diet.”

  • Limit your time in the grocery store. The longer you stay, the more you will buy.

  • Never starve yourself, especially before going out to eat (or you will binge). Never skip meals, you must have some kind of nourishment regularly or your body’s starvation defences will kick in, lower your metabolism, and store fat.

  • Be patient – it took years to gain weight; it takes time to lose weight.

  • “Nibble” food and “linger” over drinks. Do the “Push Away From The Table Exercise.”

  • Chew your food completely: digestion begins in the mouth. Avoid “washing” half-chewed food down.

  • Lose weight with a supportive friend or in a support group.

  • Emphasize your weight loss triumphs and work towards making them more frequent.

  • Find a weight loss “buddy,” club, or support group. This will help you stay with your weight loss program.

  • Use mustard on your sandwiches instead of mayonnaise. Mustard has no fat & very little calories while Mayo, is loaded with fat. If you just don’t like the taste of mustard, find a low-fat alternative, but avoid mayonnaise at all costs.

  • Weigh yourself each week. Don’t be worried about small daily changes in your weight. You shouldn’t lose more than 1 – 2 pounds a week. There may be weeks when you don’t lose weight. This is normal. Stay on your diet to lose weight.

  • Bake, roast, or broil your food instead of frying. Remove all fat from meats and skin from poultry before cooking.

  • Drink 6 to 8 glasses of water each day. This will help flush out your body while also suppressing your appetite

  • If you haven’t done so already, switch to diet soft drinks. An average 12 Oz can of regular soda contains around 120 calories, while the diet version usually has one or zero. If you drink 3 cans a day, you’ll be saving 360 calories right there. Now multiply that by 7 days a week, 30 days a month and 365 days a year… You’ll be saving a lot of calories!

  • Limit alcohol. Alcoholic drinks have many calories & little else.

  • Schedule your exercise time just as you plan your other activities of the day. Treat this time as an important appointment you don’t want to miss.

  • Write your weight goal & post it where you’ll see it everyday.

  • You are responsible for what you do & what you eat.

  • Eat to live, not live to eat. Overeating can KILL you!

  • Don’t give it up if you don’t want to, just reduce your intake.

Home Remedies for Obesity

Here are Some Important Home Remedies for Obesity:

  • Drink 16 ounces of water 1 hour before each meal and before bedtime. Also don’t eat or drink anything that contains refined sugar. Exercise is recommended for the purpose of toning while losing the weight.

  • Curry leaves: In the morning, eat 10 fresh curry leaves. Do this for three or four months. As soon as you wake up in the morning workout for at least 30min to an hour.

  • Honey is an excellent home remedy for obesity.

  • Make a mixture of two teaspoon of lime juice, one teaspoon of honey, in a glass of water, add some pepper to it & have it regularly.

  • Drink a glass of boiled water daily after every meal.

  • Spices like ginger , cinnamon, black pepper etc. are good for loosing weight. Drink ginger tea 2-3 times a day.

  • Increase the quantity of fruits and vegetables and low calorie foods.

  • Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is good.

  • Exercise is an important part of any weight reduction plan. It will burn all your calories.

  • Eat three regular meals a day. Don’t skip any meal.

Fat Belly

What Causes a Fat Belly?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more ‘male’.

Stress and Stomach Fat

Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.

How to Prevent a Fat Belly?

If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.

How to Reduce a Fat Stomach?

However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time – especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can “target” your fat stomach. So please don’t get impatient. Your fat belly will disappear, I promise.

Tips for those who can’t flatten stomach

Many dieters find it difficult to flatten the stomach. Some who can’t flatten the belly quickly often end up buying all the latest tummy flattening devices in the hope that one will eventually trim the stomach muscles quicker. However, its not the best or latest equipment that will give us a trim stomach, it is achieved by using a little grit and determination. A flat stomach cannot be achieved using exercise alone it also requires an effective change in eating habits.

Burning the fat from the stomach and achieving a toned belly are totally different goals that require different approaches. A healthy diet, slightly lower in calories than the body requires will help burn fat from all over the body including the stomach area. Food intake should only reduce calories a little at a time over the course of many months. This allows the body to develop into a fat burning mode and reduce fat around the stomach gradually. Reducing calories too much only causes a weight loss plateau which results in a lowered metabolism and even possibly a gain in weight!

Aerobic exercise also helps burn fat from fat cells directly including the stomach. However, effective fat burning requires you to stick to the lower end of the target heart rate.

A toned stomach can be done quickly by using the best exercises that place direct stress on the stomach muscles. Look here to find out some of the best stomach toning exercises.

Tips to help flatten stomach by toning the belly muscles

  • Use smooth controlled movements.

  • You shouldn’t be feeling a pull in the legs or hip joints when doing sit ups.

  • Don’t arch the back it may strain the lower back area.

  • Don’t get too much out of breath within the first few weeks.

  • Try to comfortably increase the number of repetitions each workout.

  • Sit ups can’t really flatten stomach muscles very well.

  • Crunches are one of the best for flattening stomach.

  • Muscles adapt to repeated exercise so try performing different stomach. exercises – under guidance of a gym instructor!

  • Try varying the speed at which the exercise is performed – be careful when at fast pace!

  • Always warm the stomach up thoroughly before exercising to flatten the belly.

  • Exercise the side of the stomach as well as the front abs.

  • Always perform stomach exercises under the guidance of a qualified gym instructor, especially for the first few workouts

Flattening the stomach is not an easy task, it requires the correct approach and attitude which should last until stomach muscles are visible!

Abdominal Exercise

Primary Muscle(s) and Keywords of the Lying Leg Raises / Throwdowns Exercise

Abdominal , Lower Abdominal, Belly, Stomach, Lower Back, Hip Flexors, Core Strength, Washboard, Upper Body.

Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground. Repeat.

Primary Muscle(s) and Keywords of the Cable Side Bends Exercise

Obliques , Abdominal, Belly, Stomach, Cable, Isolation, Upper Body

Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you are fully contracted on the opposite side. Return to the starting position.

Primary Muscle(s) and Keywords of the Twisting Crunches Exercise

Abdominal , Belly, Stomach, Isolation, Calisthenics, Bodyweight, Core Strength, Upper Body, Washboard

Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.

Primary Muscle(s) and Keywords of the V-Up Exercise

Abdominal , Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Bench, Bodyweight, Core Strength, Washboard, Upper Body

Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as well. Lower down to the starting position slowly while exhaling.

Primary Muscle(s) and Keywords of the Jack Knives Exercise

Abdominal , Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Core Strength, Isolation, Bench, Upper Body, Washboard

This exercise can be performed with your knees bent or kept straight. Lie on a bench with your lower body not on the bench. Complete a crunch and bring your knees and shoulders together. This exercise takes a lot of balance and is great for any athletes.

Calories

Calorie Needs Estimate

 
The total calories (kcal) consumed each day by men varies from 1500-4000 for most males: the total for females varies from 900-2500. In extreme cases, calorie intake can vary wildly, from 0 for someone on a water fast, to over 8000 kcal for a logger who burns them all while working, without gaining an ounce, and as high as 12,000 kcal per day for weight-lifters and bodybuilders.What Determines Energy Needs

Our calorie needs are typically determined by a number of factors, including:

– Our present weight
– Our height
– Our age
– Our gender
– Our exercise routine
– Our health
– Our body-fat-percentage
– Our environment
– How fast we want to lose weight

To obtain an accurate assessment of our calorie needs, all these factors need to be considered.

Rough Estimate of Calorie Needs to Lose Weight

 

Here is a very rough guide of how many calories you need per day, if you want to lose weight. It’s a ballpark estimate only.

Teens
Teenagers need about 1500-1800 calories per day

Women (Non-Active)
Sedentary women typically need about 1100-1300 calories per day

Women (Active)
Active women typically need about 1400-1600 calories per day

Men (Non-Active)
Sedentary men typically need about 1600-1800 calories per day

Men (Active)
Active men typically need about 1800-2000 calories per day

Quick Estimate of Calorie Needs

Here is a very rough and ready guide to calculating your calorie needs. Just be careful to maintain your daily calorie intake above 1000 calories, minimum.

Women

To Maintain Weight – Multiply your weight (in pounds) by 12
This is a rough estimate of daily calories needed to maintain weight.

To Lose Weight – Deduct 500 calories from this figure
This gives you a rough estimate of the daily calories needed for you to lose about 1 pound per week.

Men

To Maintain Weight – Multiply your weight (in pounds) by 14
This is a rough estimate of daily calories needed to maintain weight.

To Lose Weight – Deduct 500 calories from this figure
This gives you a rough estimate of the daily calories you need to lose about 1 pound per week.

Calorie Needs for Women

How many calories you need depends on various factors, including height, total body weight, ratio of fat to muscle, age, gender, genes and physical exercise. (Plus illness, pregnancy etc.) But usually, a woman’s calorie needs can be reasonably accurately assessed by focusing on two calorie components. Basal Metabolic Rate (BMR) and physical exercise.

Calorie Needs for Women and Basal Metabolic Rate

Basal Metabolic Rate is a short way of saying: “the amount of energy (calories) you need to keep your body functioning while at rest.” A body needs a minimum number of calories to maintain the millions of chemical reactions which keep eyes, lungs, heart, liver, kidneys etc. in healthy working order. This is your Basal Metabolic Rate. Over half the calories needed by most women fuel these basic bodily functions.

Calorie Needs for Women and Exercise

The second major calorie-needs component is physical activity. The more exercise you take, the more calories you need.

Calorie Needs for Women – Weight Maintenance and Weight Gain

When you have determined your total daily calorie needs, this will be the number of calories required to maintain your weight. If you want to lose weight, (e.g. one pound per week), you should consume 3,500 calories less, per week. (Or, consume 2,000 fewer calories and burn an extra 1,500 calories by taking extra exercise.) This is because one pound of weight is equal to 3,500 calories. To gain one pound of weight, increase your calorie intake by 3,500 calories.

Harris-Benedict Formula to Determine Calorie Needs for Women

The determines calorie needs for women in two steps:

  • It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
  • It increases your BMR calorie needs by taking into account the number of calories you burn by taking exercise. This gives you your total calorie requirement.

Drawback of Harris-Benedict Calorie Needs Formula

The only calorie variable which the Harris-Benedict formula does not take into consideration is lean body mass. Therefore, this equation will be accurate for most women except the extremely muscular (these women need more calories) and the extremely fat (these women need fewer calories).

The Harris Benedict Calorie Needs Formula for Women

  • First, calculate your BMR according to this formula:
    655 + (9.6 x weight in kilos) + (1.8 x height in centimeters) – (4.7 x age in yrs)
  • To Calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:

Activity Multiplier

  • If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
  • If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
  • If you are mod. active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
  • If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725

Walking for Fitness

Walking is great exercise for weight loss and fitness – here’s some facts, figures and tips to get you motivated.

 

Take the Walk the Weight off ChallengeWalking is one of the most effective forms of exercise. It can be done almost anywhere and it is free!

Walking helps to improve your overall health and fitness and is a great way to lose weight, tone your muscles, strengthen your heart and instil a general feeling of well-being and positive self-esteem. Turning walking into a regular activity and focusing on the pace and distance covered will greatly increase your fitness.

The Weight Loss Resources Walk the Weight Off Challenge aims to get you motivated to get out and walk and help you to keep track of how much you are walking.

What are the benefits of walking?                                                                                                

  • It burns calories
  • It can help towards maintaining a healthy weight
  • It helps to boost your metabolism
  • It helps to reduce body fat
  • It boosts your energy levels
  • It strengthens your legs
  • It helps to strengthen the immune system
  • It improves your circulation
  • It lowers your blood pressure
  • It helps to prevent and control diabetes
  • It promotes positive mental health, including higher levels of self-esteem
  • It helps you to manage stress and release tension
  • It helps to improve the ability to fall asleep quickly and sleep well
  • It may motivate your children to walk more if that’s what they see you doing and provides an activity to share with family members and friends
  • It can be done almost anywhere
  • It’s more environmentally friendly than driving
  • It’s free

Fit More Walking Into Your Day

 

At Work:

  • Park your car in the space that is the furthest away and walk to the office
  • If you take the train/bus get off a stop or two early and walk the rest of the way
  • Walk to work
  • On your lunch break go for a walk around the block
  • If you need to speak to somebody in the office walk over to them instead of phoning them
  • Walk to the local shop to buy your lunch
  • Don’t take the lift, use the stairs

With the Kids:

  • Walk the children to school/playgroup
  • Walk to the park and back with the kids at the weekend
  • Find the time for one walk each week with each child – make this your special time when the two of you are alone and you can chat / catch up
  • Plan fun exploration walks for the kids – get out and explore your local neighbourhood
  • Make it your mission to plan a new walk for each weekend – look out for local parks, country walks, etc
  • If you drop your children at clubs / parties, don’t spend the time driving back and forth, go for a walk instead

With Friends:

  • Plan to go walking for fitness once a week with a friend
  • If you plan to meet friends walk to their house, or get them to meet you half way
  • Offer to join your friend when they are walking the dog
  • Rather than meeting your friends for coffee, suggest going for a stroll

At Home:

  • Get up early and go for a walk
  • Cancel the paper / milkman and walk to the shop instead
  • If you run out of essentials, walk to the local shop to buy them – don’t take the car
  • Walk whilst talking on the phone
  • Set yourself a goal to walk up and down the stairs a certain amount of times per day
  • Use the upstairs bathroom
  • Whilst watching T.V. always get up and walk around during the adverts

How many calories will you burn walking?

To give you an insight of how many calories you could be burning by taking part in this challenge and getting some extra walking into your life we have worked out a couple of examples of how well you could be doing.

Female, Age 40, 5ft5 tall, Weighs 12st 7lbs and has a Moderately Sedentary lifestyle.

Walking Speed

Calories Burned In

10 Mins

20 Mins

30 Mins

2 Mph

26.4kcal

52.7kcal

79.1kcal

3 Mph

42.7kcal

85.4kcal

128.1kcal

4 Mph

61.4kcal

122.7kcal

184.1kcal

Male, Age 40, 6ft tall, Weight 14st 7lbs and has a Moderately Active lifestyle.

Walking Speed

Calories Burned In

10 Mins

20 Mins

30 Mins

2 Mph

21.6kcal

43.3kcal

64.9kcal

3 Mph

40.6kcal

81.8kcal

121.7kcal

4 Mph

62.2kcal

124.5kcal

186.7kcal

What’s My Walking Speed?

When you enter your walking into your Exercise Diary be sure to select the correct walking speed (you can choose 2mph – 4mph). If you are walking to improve your fitness 4mph will be more appropriate.

You can calculate your walking speed in two ways:

Time how long it takes you to walk a mile (pre-measure it in the car)

or

Count the number of steps you take in 1 minute

Look up your figure on the chart below and read across to find your walking speed:

Steps/Minute*

Minutes/Mile

Mile/hour

70

30

2

90

24

2.5

105

20

3

120

17

3.5

140

15

4

*Based on a 2½ foot stride

Your 8 Week Challenge Walking Plan.

Having a plan to stick to will help to keep you motivated and encourage you to stick with the challenge.

Once you have started walking confidently you may find it easier to build up your speed and earn yourself some extra calories.

Week 1

30 minutes 5 days this week.

Week 2

30 minutes 5 days this week plus 1 minute speed walking.

Week 3

30 minutes 6 days this week plus 2 minutes speed walking.

Week 4

30 minutes 6 days this week plus 3 minutes speed walking.

Week 5

30 minutes 6 days this week plus 4 minutes speed walking.

Week 6

30 minutes 6 days this week plus 5 minutes speed walking.

Week 7

30 minutes 6 days this week plus 6 minutes speed walking.

Week 8

30 minutes 6 days this week plus 7 minutes speed walking.

As you are walking alternate your speeds. Start of slowly and build up to a brisk pace and then slow down again as you near the end of your walk. Once you have started walking regularly, increase your pace, try including a few hills to walk up and down, increase your distances and time taken to do certain routes.

The more adventurous of you can try Power Walking. Power Walking involves walking at a fast pace with a more athletic gait. It takes some practise but get into it and you will burn those calories and improve your overall muscle tone, getting the benefit from this very effective form of exercise.

Ideas to make walking more enjoyable

  • Walk your dog and let him take the lead
  • Plan a route so that you can visit friends/family along the way
  • Stop off half way at the park if you are walking with kids/dogs
  • Arrange to meet a friend half way
  • Take a Walkman with you
  • Treat yourself to walking equipment, this may motivate you to walk more
  • Contact local walking associations and join in
  • Plan fun exploration walks for the kids – get out and explore your local neighbourhood
  • Make it your mission to plan a new walk for each weekend – look out for local parks, country walks, etc
  • Pick different routes each week so that you don’t risk getting bored
  • Walk at various times of the day. The sights to see first thing in the morning are bound to be different to those of the afternoon or early evening

Safety tips for walking

It is very important that you keep safe and don’t put yourself at risk when walking:

  • Drink plenty of fluids before, during and after your walk, especially if it’s a warm day Make sure someone knows where you are and what time you are expected home
  • Think ahead and be aware of your surroundings
  • Always carry a small amount of emergency money and a mobile phone
  • Make yourself as visible as possible. Wear bright clothing during the day and white or reflective clothing at night
  • Wear appropriate footwear
  • Always walk facing oncoming traffic if you have to walk on the road

Exercise

One of the biggest problems in America today is lack of activity. We know it’s good for us but avoid it like the plague either because we’re used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you’ll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

  • Reduce the risk of heart disease, stroke and diabetes
  • Improve joint stability
  • Increase and improve range of movement
  • Help maintain flexibility as you age
  • Maintain bone mass
  • Prevent osteoporosis and fractures
  • Improve mood and reduce symptoms of anxiety and depression
  • Enhance self esteem
  • Improve memory in elderly people
  • Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good.

Warming up before any form of weight loss exercise

Before starting any exercise to lose weight you need to warm the body up thoroughly. There are three reasons for this:

  • To reduce the chance of the injury.
  • To increase blood flow to the working muscles and boost activity of neuromuscular pathways allowing them to be fully prepared for exercise.
  • To enable your joints to move more freely and prepare them for any stressful impacts.

A good warm up can help limit any discomfort or anxiety associated with long exercise sessions. It also enables the energy system to be “revved up” and “activated” to keep up with the pace of energy requirements.

Hamstring Stretch – Warm up Upper Legs

This stretch targets the hamstring muscles which are located at the back of the thighs. A hamstring stretch is particularly important if you intend to run to lose weight. If you start running three times per week then you’ll need to make sure you are warmed up thoroughly before starting, for this reason you’ll definitely need to do lots of hamstring stretches. Another version of the hamstring stretch is one where you bend over to touch the toes, this is a much more common stretch. I like this version as it allows you to wiggle the foot around at the same time helping to loosen up the ankle joint.

Be careful not to overstretch when warming up the hamstring muscles. Overstretching can put too much stress on the back of the knee.

How to do the Alternate Hamstring Stretch*

Start by lying on an exercise mat with your knees bent, your feet together and flat on the floor. Lift your right leg so that it is almost perpendicular to the floor. If possible try to slowly lock the knee joint at this point, if that is easy then reach up with both hands and hold the leg in position for 20 seconds. If that is also easy, slowly pull the leg an inch further towards your head and hold. Do this until you feel a slight stretch at the back of the hamstrings or knee joint then stop. As soon as you feel any stretch stop and hold for the count, unless you feel pain at any time, in this case stop the stretch immediately. After the right leg repeat the same technique for the left leg.

Chest Stretch – Hands behind the back

This is a great stretch for the chest, front shoulder and bicep muscles. It can help warm up most of the upper body in one, thus if short on time then the chest stretch is one with should be performed more than any other upper body stretch. Use this stretch as part of a warm up routine rather than trying to increase flexibility.

You should not try to push this stretch too far, too soon. Start off with the hands closer to the buttocks, as it becomes easier over the weeks you can slowly try to move the hands up a little at a time. Remember though, always remain within a comfortable stretch area for the chest stretch.

How to do the Chest Stretch*

Start in a seated or standing position. Using both hands reach around to your back until the hands meet in the middle. Grasp both hands together by interlocking the fingers, at this point the elbows should be unlocked. Now slowly push the shoulders back and straighten the arms until the elbows lock out – stop the stretch completely if you feel pain at any time! You should feel it pull slightly in the chest and maybe the arms. Hold the stretch for 20 – 30 seconds. Now gently unlock the elbows before releasing the hands.

If this stretch is easy then try to gently lift the hands upwards until you feel a slight stretch in the chest, shoulders or arms. The chest stretch can be tough so I would advise you perform this one under the guidance of a qualified instructor.

Ankle Stretch – warm up

This is less of a stretch and more of a movement to help loosen up the ankle joint. The ankle joint is subjected to a large number of impacts during many weight-bearing exercises, therefore this warm up technique is ideal if you intend to run or jog for an aerobic or cardio workout.

How to do the Ankle Joint Stretch*

Sit down on a comfortable, sturdy chair and lift the right leg up with the knee pointing outwards. Grab hold of your leg with your right hand just above the ankle joint. Using your left hand hold the bottom of your right foot firmly. Now pull the foot slowly towards your stomach area while relaxing the right ankle joint and foot, hold for 5 seconds. Now gently push the foot the opposite way, again hold for 5 seconds. Now rotate the ankle around clockwise in a slow and gentle manner. Repeat for the left ankle joint.

Lower Back Stretch – Sitting lean over

This is a stretch for the lower back, although it does help stretch all the other back muscles and the spine. Some may call it the spine stretch. It is a good stretch for warming up for the lower back when it’s about to be put under strain; such as doing heavy weight exercises like squats or dead lifts. Some people may not even feel a stretch when doing this, however, it is still good for the circulation and to take the strain off the lower back.


How to do the Lower Back Spine Stretch*

Start by sitting on a strong, secure chair. Lift your arms up in front of you and slowly bend down and gradually reach for your feet. Try to feel for the stretch in the lower back area while holding this position for about 20 seconds. If this is easy you can try positioning the feet further away at the start of the stretch. Bending over with your feet further away will cause more stretch in the whole back.

Take care if you have problems with your back, if in doubt don’t try this stretch!

Thigh Stretch – Upper Legs or Quadriceps Warm Up

This is a popular stretch for the thighs / quadriceps muscles of the upper legs. It also helps loosen up the knee joint increasing its range of motion. In fact this stretch is often used to help people with knee problems. The Quadriceps muscles are used heavily during weight-bearing exercise so the thigh stretch should be performed before any walking or jogging exercise to lose weight.

How to do the Thigh Quadriceps Stretch*

Stand near a wall or secure structure for support while performing this stretch. Stable yourself with the right hand while lifting the right foot behind your back. Using the left hand reach and grab the right foot, hold the foot firmly. Stand straight with the thighs pointing down to the floor, and gently push the foot further towards the lower back until you feel the slight stretch in the quadriceps or thigh muscles of the upper right leg. Hold the stretch for 20 – 30 seconds. Swap to the opposite side and repeat the thigh stretch for the left leg. If you struggle with this stretch then just try to hold the foot behind the back and don’t push any further. This should be a fairly easy stretch but if it hurts at all stop doing it!

Shoulder and Triceps Stretch – Upper arm behind head

This is a great shoulder stretch that does two muscles at the same time. It stretches the posterior deltoid muscle (back head of shoulder), and the triceps muscles (back of the arm) together. This stretch will really loosen up the shoulder joint. It is ideal when doing heavy weight training for the upper body. This is much the reverse stretch to the chest stretch, which does the front shoulder head and the biceps. This one does the back shoulder and triceps. For this reason if you are pressed for time then they are probably going to be best for upper body warm up before exercising.

How to do the Shoulder/Triceps Stretch*

Start by lifting your right arm up in the air but keep the biceps close to the side of your head. Gently bend the right arm until your hand is comfortably touching the back of the neck. Using your left hand, hold the elbow of your right arm and gently pull the elbow backwards, pretend you are trying to get the elbow behind the head but you only want to pull a tiny bit. Stop pulling as soon as you feel the stretch in the shoulder or arms, hold this position for 20 – 30 seconds. Now repeat for the left arm.

This is a complicated and tough stretch so I would advise you perform this stretch under the guidance of a qualified instructor. If you are not very flexible in the shoulders and struggle to get in the starting position the do the other shoulder stretch instead.

Upper Back Lat Stretch – point hand upwards with fingers interlaced

Another great stretch for the lat muscles of the back. This also helps loosen the shoulder joint preparing it for exercise. Another good point to this stretch is that the wrists get stretch a little as well. Good for when training the back muscles such as a rowing movement.


How to do the Lat Back Stretch*

You can stand or sit to do this stretch. Start by interlacing your fingers, then turn the palms upward above your head as you slowly straighten your arms. I find it easier to arch my lower back slightly as my arms are nearly straight. Once you feel a slight stretch in the arms, shoulders or upper back the hold the position for 20 seconds.

Again don’t force anything and try not to hold your breath when stretching.

Groin Stretch – Exercise Warm Up

This is an easy stretch to do for warming up the groin area before any weight loss exercise. It can be done in front of the TV at home and will take less than a minute to complete. The groin is one area many people forget to warm up before exercising. It is important to warm up this area thoroughly before exercise as any injury to the groin can be fairly painful, and may cause you to stop training resulting in less calories burned.


How to do the Groin Stretch*

Sit comfortably on a soft exercise mat or carpet. With your knees pointing outwards put the soles of your feet together and hold onto your toes. Rest your elbows around the shin area in line with the lower legs and make sure you feel stable. Gently pull yourself forward, bending from the hips until you feel a little stretch in the groin area. Do not bounce to stretch and try to keep the back straight at all times. Hold the stretch for 30 seconds.

If you find it difficult or painful just to put your soles together then don’t do this groin stretch!

Hip Flexor stretch

This is a very good stretch for the muscles around the hip area. The hip joint is involved in many different exercises and it’s important that this area is fully warmed up and ready for any stress. This is a great stretch to do if you wish to perform squats in order to increase the metabolism to burn fat. Although it is a complicated stretch so you should perform this for the first time under the guidance of a qualified instructor.

You should start off stretching by only doing the basic, easy stretches. Once you have gained confidence, experience and lost weight then it may be the best time to try out more complex stretches like the hip stretch shown below.


How to do the Hip Joint Stretch*

From a standing point start this stretch by taking a long, single stride with your right leg. Slowly lower your upper body by using the right thigh to take most of the strain, place your hands on your right knee before lowering. As you lower keep the left leg lagged behind and feel for a slight stretch at the front above the quadriceps muscles. Once you feel the stretch hols the position for 10 – 20 seconds. Finish by drawing the left leg towards you so you can balance your body weight using both legs. Repeat the process to stretch the left hip side.

Buttock Stretch

This stretch loosens the buttocks, lower back muscles and hamstrings. It can be completed within a minute so fairly good to do if you’re in a hurry. Do not strain during this stretch, and don’t hold your breath. Try to relax all leg and back muscles and this stretch will feel easier.

Warm ups and stretching should be completed before attempting any exercise to lose weight or gain fitness. Take the time to warm up thoroughly and you should have a more effective workout.

How to do the Buttock Lower Back Stretch*

Using a soft mat or carpet lie down on your back and gently pull your left leg towards your chest. Keep the right leg straight. Grasp your hands together and hold the knee in this position for 20 – 30 seconds. Repeat for the right leg.

Neck Stretch and relax technique

The neck stretch can be done before exercise but could also be done every day, especially if working on a computer all day. This stretch can help relieve everyday stresses and strains, and help through headaches. Although you should be careful if you have any neck problems at all.

How to do the Neck Stretch*

Sit down on a comfortable chair and relax the shoulders. While breathing deeply let your head drop down slowly forwards until you feel the muscles in the back of the neck pull slightly. Hold this position for 10 seconds, then return back to the start. Push your head backwards slowly until you feel a slight stretch in the front of the neck, again hold for a count of 10. Return back to the start. Now repeat the process for the sides of the neck. Once completed you can try lowering the head again but this time roll the head around slowly three times, keep a straight back and breath deeply at all times.

Do not strain and be careful not to force the stretches in the neck, make sure this stretch is easy!

 DIET CHART

EARLY MORNING
Juice of half a lemon mixed in a glass of warm water and a   teaspoon of honey.

BREAKFAST

  • Carbohydrates, whole wheat bread, roti (chapati), whole grain cereal.

  • A cup of skimmed milk

Lunch

  • Salad of raw vegetables such as carrot, cucumber, tomatoes, fruits and boiled vegetables as starter.

  • Wheat chapati/rice.

  • Whole grain vegetables like kidney beans, dal, peas, lightly cooked vegetables, green coriander leaves.

  • Skimmed yogurt.

Mid Afternoon

  • A glass of carrot, orange, pineapple/ mix juice or /tea. Preparation to cure any ailment.
  • Some fruits.

DINNER

  • A vegetable soup as starter.
  • Wheat chapatti
  • whole grain vegetables and lightly cooked green vegetables.
  • Fruit salad, cabbage, carrot.5- skimmed yogurt, if needed.
  • Light dessert of your choice with minimum sugar.

OR

OR

Low Calorie Diet Meals

Sample Menu

NOTES:
1. The diet includes full cooking instructions and TONS of different recipes.
2. The diet includes a full range of food substitutions and fast-food options.
3. The diet includes complete information on calories

Calories

Here is a sample menu from us. Depending on your gender and how much weight you have to lose, you may increase the standard calorie-intake up to 2000+ calories per day, by choosing from a wide range of calorie-controlled snacks/extras.

Breakfast

Toast with Peanut Butter, Jelly and Fruit Juice [Calories 205]

1 slice whole wheat bread
2 tsp peanut butter
2 tsp low-calorie jelly
1/2 cup fruit juice

Toast the bread and top with peanut butter and jelly. Serve with fruit juice.

Snack Suggestion

1 serving fruit [Calories 70]

Lunch

Subway Sandwich & Yogurt [Calories 250]

Subway: 6″ Deli Turkey Breast Sandwich

1 small pot low-fat yogurt

Snack Suggestion

1 oz ham wrapped round handful carrot sticks [Calories 40]

Dinner

Quick Chicken Wrap & Salad [Calories 297]

1 soft flour tortilla (6-8″ dia)
2 oz shredded cooked chicken
1/2 oz low-fat shredded cheese
1 sliced tomato, 1/2 tsp dried herbs
1 cup salad leaves
1 tbsp fat-free or low-fat dressing

Layer tortilla with sliced tomato and chicken and top with the cheese. Sprinkle herbs over and roll up. Heat in a toaster oven for 3 minutes or microwave for 60 seconds.

Snack Suggestion

4 oz fruit cup in juice [Calories 55]

Extra Daily Allowance

1 Cup fat-free milk (or equivalent)

Total Calories

Daily Calories: 1007

Terms and Conditions

Like any weight loss diet plan, is not to be regarded as a substitute for medical advice. Therefore, if you are pregnant, or if you have a medical condition, or if you are allergic to certain foods, then the diet should not be followed without first consulting your doctor. We cannot accept responsibility for illness arising out of the failure to seek such medical advice. If in doubt, see your doctor.

OR

Cholesterol-Lowering Diet Meals

Sample Menu

NOTES:

1. The diet includes full cooking instructions and TONS of different recipes.
2. The diet includes a range of food substitutions plus facts about cholesterol.
3. Each meal includes values for calories, fat, saturated fat and cholesterol.

Calories

Here is a sample menu from us depending on your gender and how much weight you have to lose, you may increase the standard calorie-intake up to 2000+ calories per day, by choosing from a wide range of calorie-controlled snacks/extras.

Breakfast

360 calories, 7g total fat, 0.5g saturated fat, 3mg cholesterol

Traditional Oatmeal, Honey, and Apple

1/2 cup water
2/3 cup fat free milk
1.5 oz oats [dry rolled oats]
2 tbsp oat bran
1 tsp honey
1 apple, chopped

1. Put the water and half the milk in a pan and sprinkle in the oats.
2. Bring to the boil and boil for 5 minutes, stirring all the time.
3. Serve with remaining milk, apple, oat bran and drizzle with honey.

Snack Suggestion

Calories 65, 0g total fat, 0g saturated fat, 0mg cholesterol

8 dried apricot halves

Lunch

307 calories, 9g total fat, 1.5g saturated fat, 41mg cholesterol

Salmon, Tomato on Toast with Salad

1 slice whole grain bread
1 large tomato, sliced
3 3/4 oz can salmon, drained
1 cup salad leaves
1 cup sliced bell peppers
1 cup sliced cucumber
Lemon juice and black pepper

1. Mix salmon with lemon juice and black pepper and serve on toast topped with the sliced tomato.
2. Serve with salad, drizzled with lemon juice

Snack Suggestion

Calories 70, 0g total fat, 0g saturated fat, 0mg cholesterol

1 orange

Dinner

344 calories, 5.5g total fat, 1g saturated fat, 86mg cholesterol

Stir-fried Chicken Breast, Veggies and Rice
4 oz boneless, skinless chicken breast
1 tsp olive or canola oil
1 tbsp soy sauce
1 cup mushrooms
1 small red onion
1 sliced red bell pepper
1 clove minced garlic
3 tbsp [dry weight] brown basmati rice

1. Thinly slice the chicken and vegetables.
2. Heat oil in a non-stick skillet, add the garlic, chicken and cook over high heat for 2-3 minutes.
3. Add soy sauce and vegetables, continue cooking for 4-5 minutes. 4. Serve immediately with cooked rice.

Nutritional Facts

1146 calories, 21.5g total fat, 3g saturated fat, 130g cholesterol

Your daily meals on this diet contain an average of 1200 calories. Depending on your gender and how much weight you have to lose, you may increase this to 2000+ calories, by choosing from a wide range of calorie-controlled snacks.

Tables of height and weight

Height & Weight Table for Women

Height
Feet Inches
Small
Frame
Medium
Frame
Large
Frame
4′ 10″ 102-111 109-121 118-131
4′ 11″ 103-113 111-123 120-134
5′ 0″ 104-115 113-126 122-137
5′ 1″ 106-118 115-129 125-140
5′ 2″ 108-121 118-132 128-143
5′ 3″ 111-124 121-135 131-147
5′ 4″ 114-127 124-138 134-151
5′ 5″ 117-130 127-141 137-155
5′ 6″ 120-133 130-144 140-159
5′ 7″ 123-136 133-147 143-163
5′ 8″ 126-139 136-150 146-167
5′ 9″ 129-142 139-153 149-170
5′ 10″ 132-145 142-156 152-173
5′ 11″ 135-148 145-159 155-176
6′ 0″ 138-151 148-162 158-179
Weights at ages 25-59 based on lowest mortality. Weight in pounds according to frame (in indoor clothing weighing 3 lbs.; shoes with 1″ heels)

Height & Weight Table for Men

Height
Feet Inches
Small
Frame
Medium
Frame
Large
Frame
5′ 2″ 128-134 131-141 138-150
5′ 3″ 130-136 133-143 140-153
5” 4″ 132-138 135-145 142-156
5′ 5″ 134-140 137-148 144-160
5′ 6″ 136-142 139-151 146-164
5′ 7″ 138-145 142-154 149-168
5′ 8″ 140-148 145-157 152-172
5′ 9″ 142-151 148-160 155-176
5′ 10″ 144-154 151-163 158-180
5′ 11″ 146-157 154-166 161-184
6′ 0″ 149-160 157-170 164-188
6′ 1″ 152-164 160-174 168-192
6′ 2″ 155-168 164-178 172-197
6′ 3″ 158-172 167-182 176-202
6′ 4″ 162-176 171-187 181-207
Weights at ages 25-59 based on lowest mortality. Weight in pounds according to frame (in indoor clothing weighing 5 lbs.; shoes with 1″ heels)

What is Frame Size?

The 0ur website gives the following instructions3 to estimate frame size:

“Bend forearm upward at a 90 degree angle. Keep fingers straight and turn the inside of your wrist toward your body. Place thumb and index finger of other hand on the two prominent bones on either side of the elbow. Measure space between your fingers on a ruler. (A physician would use a caliper.) Compare with tables below listing elbow measurements for medium-framed men and women. Measurements lower than those listed indicate small frame. Higher measurements indicate large frame.”

ELBOW MEASUREMENTS FOR MEDIUM FRAME
Height in 1″ heels Elbow Height in 1″ heels Elbow
Men Breadth Women Breadth
5’2″-5’3″ 21/2″-27/8″ 4’10”-4’11” 21/4″-21/2″
5’4″-5’7″ 25/8″-27/8″ 5’0″-5’3″ 21/4″-21/2″
5’8″-5’11” 23/4″-3″ 5’4″-5’7″ 23/8″-25/8″
6’0″-6’3″ 23/4″-31/8″ 5’8″-5’11” 23/8″-25/8″
6’4″ 27/8″-31/4″ 6’0″ 21/2″-23/4″

Credit should be given to the Med Life table creators for attempting to use “frame size” as a way to compensate for the differences between peoples body shapes and skeletal muscle mass. In theory, elbow-width or wrist-width does correlate fairly well with muscle and bone mass. But in practice, the definition of frame size is too difficult for people to use, so virtually nobody uses frame size as intended. Instead, people subjectively choose their own categories.