Wednesday, February 18, 2015
Sunday, February 15, 2015
How body weight exercise resistance Muscle
Body Weight Exercise
There are many advantages to doing bodyweight exercises if your goal is weight loss or if you want to strengthen and tone your muscles.
In this article, we describe some of those benefits, list our favourite ten bodyweight exercises and tell you how to perform each of them so that you can start building muscle and burning fat today.
What are bodyweight exercises?
Basically, bodyweight exercises are those exercises that rely solely on our own bodyweight to provide muscle resistance.
A good example of a bodyweight exercise is the pushup.
Advantages of bodyweight exercises
There are many advantages to doing bodyweight exercises, here are just a few:
In this article, we describe some of those benefits, list our favourite ten bodyweight exercises and tell you how to perform each of them so that you can start building muscle and burning fat today.
What are bodyweight exercises?
Basically, bodyweight exercises are those exercises that rely solely on our own bodyweight to provide muscle resistance.
A good example of a bodyweight exercise is the pushup.
Advantages of bodyweight exercises
There are many advantages to doing bodyweight exercises, here are just a few:
- They are the cheapest possible form of exercise because they require absolutely no equipment.
- Some bodyweight exercises are great introductions to strength exercises generally and strength training.
- The heavier our body is the more resistance is provided so the harder the exercises are and the more benefit they provide.
- Bodyweight exercises can be done virtually anywhere and because there is no fitness equipment involved, and because the exercises provide so much resistance, bodyweight workouts can be performed very quickly.
- Bodyweight exercises help build muscle and get the heart rate up.
- Bodyweight exercises can easily be incorporated into a workout and combined with aerobic movements to provide a great total body workout that improves strength and cardiovascular fitness all at once.
Our Top Ten Favourite Bodyweight Exercises
Here are our favourite ten bodyweight exercises and a brief description of each:
1. Pushups.
Pushups are one of the best exercises you can do for upper body strength and work the chest, shoulder and triceps (back of the arms) muscles.
Pushups also work the core stabilizer muscles in the midsection when we hold our body nice and straight throughout the push up motion.
If you are new to pushups or can't do more than just a few, try starting with a half pushup (knees resting on the floor instead of your feet).
Once you can do 10 to 20 pushups without resting, try doing them is sets, for example 3 sets of 15 repetitions.
2. Squats.
Bodyweight squats are great for building strength and tone in the thighs and butt. Squats are very easy to perform but are sure to get your heart pumping and your legs burning after just a few repetitions.
To perform squats, simply stand with your feet shoulder width apart, arms folded in front of your chest. Now lower your butt towards the floor until you thighs are just a little higher than parallel to the floor.
Now stand up again and repeat as many times as possible.
If you find it hard to balance, widen your stance slightly.
For safety's sake, always make sure your knees are inline with your feet and keeping looking forward.
To help keep your head up and looking forward, it's often a good idea to pick a spot on the wall in front of you and keep your eyes on that spot throughout the squatting motion.
3. Lunges.
Lunges also work the thighs and you won't find a better exercise to tighten your glutes (bottom).
Because lunges exercise one leg at a time, they can be quite difficult at the start, but if you persist with them your strength will improve very quickly and you'll find them a lot easier to perform.
To perform lunges, stand with feet together and hands by your side. Now take a step forward with one foot and then lower your back knee to the floor before raising it up again and stepping back into your original position in one smooth motion.
Alternate your feet, one right, one left, one right, etc, as you perform as many repetitions as possible.
As with the squats, it's a good idea to pick a spot on the wall to look at throughout the exercise and always make sure your knees are inline with your feet.
4. Dips.
Bodyweight dips are a great way to strengthen and tone the triceps muscles in the back of the arms.
Many women have fat deposits in this area which makes the back of their arms look a little flabby so this exercise is a must for them.
Like pushups, there are two types of dips you can do, full-body dips and half dips.
Full-body dips usually require special exercise equipment in the form of dip bars which allow you to suspend your full bodyweight in an upright position above the ground.
These dips are usually quite hard to perform, particularly for the beginner, so if this is all new to you, half dips are the better option.
Half dips are performed using a couple of chairs, a bench or a reasonably high step.
In describing how to do half dips, we'll assume you are using a solid and stable bench of some kind.
To perform half dips position yourself in front of the bench so that it is right behind you.
Bend down and place your hands over the front edge of the bench with your fingers facing down and forward. Your palms should now be on top of the bench and your fingers handing over the edge of the bench pointing down to the ground.
Now (with your hands staying where they are) place both feet forward so that your heels are resting on the ground at legs length in front of you.
In this position, your bottom should be just above and just in front of the bench, and your arms should be taking all of your bodyweight.
Very slowly and very carefully, lower your bottom towards the floor by bending your arms. Lower yourself to a position so that your arms are at close to 90 degrees (and is comfortable) with your bottom just above the floor.
After a very brief pause at the bottom, carefully raise your bottom to the start position.
If half dips are still too difficult, try doing them with your feet closer to the bench and your legs at 90 degrees.
If you have a Fitness Ball or Swiss Ball at home, these make great alternatives to chairs, benches and stairs for doing half dips.
5. Chin ups.
Chin ups help build a strong back, shoulders and arms.
Chin ups can be performed with a variety of hand grips, such as an underhand grip with hands about shoulder width apart, or a forward grip with hands wider than shoulder width apart.
Regardless of the grip used, chin ups can be very difficult in the beginning, but even if you can only do one at a time in the beginning, they are worth persisting with.
If you can't do one full chin up, try stepping on a chair or block of some kind to raise your body up and then step of the chair/block and lower your body down unassisted.
Before long, even doing this negative part of the exercise will have many benefits, including strength gains that will soon see you doing full chin ups unassisted.
6. Step Ups.
We all know that climbing stairs is a great exercise for weight loss and fitness.
Step ups simulate stair climbing but you can do them without a stair case.
All you need to perform step ups is a sturdy and stable chair, bench or step.
In describing how to perform step ups, we'll assume you're using a bench.
To perform step ups, simply stand in front of your bench, lift one knee and place your foot completely on the top of the bench.
Now step up onto the bench by raising your other foot and place it completely on the bench so that your feet are together.
Step down with one foot followed by the other. Repeat as many times as possible or for a time limit of one to five minutes.
So that your legs get an equal workout, alternate the foot that steps up first onto the bench.
7. Wall Sit
Wall sits use isometric tension to strengthen and tone the thigh muscles.
To perform wall sits, get into a position where your back is against a wall, and your feet are about 2 feet in front of you. Now slide down the wall until your knees are at a 90 degree angle. Hold the position as long as you can.
8. Plank
The plank is a very popular exercise in yoga classes and Pilates classes. This exercise also uses isometric tension to strength the arms, shoulders and core abdominal muscles.
To perform the plank, simply get into pushup position on your hands and toes, or on your elbows and toes.
Now contract your abdominal muscles and keep your back straight (parallel to the floor) and hold this position for as long as you can.
9. Abdominal Crunches
Abdominal crunches, as the name suggests, work the abdominal muscles.
To perform crunches, lie on your back with your knees bent, feet flat on the floor and arms crossed in front of your chest. Push your lower back into the floor so that the arch of your back is flattened and then curl up slowly so that both your shoulders lift off the floor a few inches.
Hold for a count of 2 and return to the start position.
10. Walking Lunge
Walking lunges are the same as normal lunges but involve moving forward instead of staying in the one spot.
To perform walking lunges, start with your feet together and take a long stride forward with the right leg. Bend your front leg so that your thigh is parallel to the floor and your trailing knee is just above the floor.
Push off your back foot and step up so your feet are together again.
Step forward with your left leg and repeat the previous sequence as many times as possible.
Conclusion
There are many advantages to doing bodyweight exercises and workouts if your goal is to lose weight and strengthen and tone your muscles.
In this article, we described some of those benefits, listed our favourite ten bodyweight exercises and told you how to perform them
Here are our favourite ten bodyweight exercises and a brief description of each:
1. Pushups.
Pushups are one of the best exercises you can do for upper body strength and work the chest, shoulder and triceps (back of the arms) muscles.
Pushups also work the core stabilizer muscles in the midsection when we hold our body nice and straight throughout the push up motion.
If you are new to pushups or can't do more than just a few, try starting with a half pushup (knees resting on the floor instead of your feet).
Once you can do 10 to 20 pushups without resting, try doing them is sets, for example 3 sets of 15 repetitions.
2. Squats.
Bodyweight squats are great for building strength and tone in the thighs and butt. Squats are very easy to perform but are sure to get your heart pumping and your legs burning after just a few repetitions.
To perform squats, simply stand with your feet shoulder width apart, arms folded in front of your chest. Now lower your butt towards the floor until you thighs are just a little higher than parallel to the floor.
Now stand up again and repeat as many times as possible.
If you find it hard to balance, widen your stance slightly.
For safety's sake, always make sure your knees are inline with your feet and keeping looking forward.
To help keep your head up and looking forward, it's often a good idea to pick a spot on the wall in front of you and keep your eyes on that spot throughout the squatting motion.
3. Lunges.
Lunges also work the thighs and you won't find a better exercise to tighten your glutes (bottom).
Because lunges exercise one leg at a time, they can be quite difficult at the start, but if you persist with them your strength will improve very quickly and you'll find them a lot easier to perform.
To perform lunges, stand with feet together and hands by your side. Now take a step forward with one foot and then lower your back knee to the floor before raising it up again and stepping back into your original position in one smooth motion.
Alternate your feet, one right, one left, one right, etc, as you perform as many repetitions as possible.
As with the squats, it's a good idea to pick a spot on the wall to look at throughout the exercise and always make sure your knees are inline with your feet.
4. Dips.
Bodyweight dips are a great way to strengthen and tone the triceps muscles in the back of the arms.
Many women have fat deposits in this area which makes the back of their arms look a little flabby so this exercise is a must for them.
Like pushups, there are two types of dips you can do, full-body dips and half dips.
Full-body dips usually require special exercise equipment in the form of dip bars which allow you to suspend your full bodyweight in an upright position above the ground.
These dips are usually quite hard to perform, particularly for the beginner, so if this is all new to you, half dips are the better option.
Half dips are performed using a couple of chairs, a bench or a reasonably high step.
In describing how to do half dips, we'll assume you are using a solid and stable bench of some kind.
To perform half dips position yourself in front of the bench so that it is right behind you.
Bend down and place your hands over the front edge of the bench with your fingers facing down and forward. Your palms should now be on top of the bench and your fingers handing over the edge of the bench pointing down to the ground.
Now (with your hands staying where they are) place both feet forward so that your heels are resting on the ground at legs length in front of you.
In this position, your bottom should be just above and just in front of the bench, and your arms should be taking all of your bodyweight.
Very slowly and very carefully, lower your bottom towards the floor by bending your arms. Lower yourself to a position so that your arms are at close to 90 degrees (and is comfortable) with your bottom just above the floor.
After a very brief pause at the bottom, carefully raise your bottom to the start position.
If half dips are still too difficult, try doing them with your feet closer to the bench and your legs at 90 degrees.
If you have a Fitness Ball or Swiss Ball at home, these make great alternatives to chairs, benches and stairs for doing half dips.
5. Chin ups.
Chin ups help build a strong back, shoulders and arms.
Chin ups can be performed with a variety of hand grips, such as an underhand grip with hands about shoulder width apart, or a forward grip with hands wider than shoulder width apart.
Regardless of the grip used, chin ups can be very difficult in the beginning, but even if you can only do one at a time in the beginning, they are worth persisting with.
If you can't do one full chin up, try stepping on a chair or block of some kind to raise your body up and then step of the chair/block and lower your body down unassisted.
Before long, even doing this negative part of the exercise will have many benefits, including strength gains that will soon see you doing full chin ups unassisted.
6. Step Ups.
We all know that climbing stairs is a great exercise for weight loss and fitness.
Step ups simulate stair climbing but you can do them without a stair case.
All you need to perform step ups is a sturdy and stable chair, bench or step.
In describing how to perform step ups, we'll assume you're using a bench.
To perform step ups, simply stand in front of your bench, lift one knee and place your foot completely on the top of the bench.
Now step up onto the bench by raising your other foot and place it completely on the bench so that your feet are together.
Step down with one foot followed by the other. Repeat as many times as possible or for a time limit of one to five minutes.
So that your legs get an equal workout, alternate the foot that steps up first onto the bench.
7. Wall Sit
Wall sits use isometric tension to strengthen and tone the thigh muscles.
To perform wall sits, get into a position where your back is against a wall, and your feet are about 2 feet in front of you. Now slide down the wall until your knees are at a 90 degree angle. Hold the position as long as you can.
8. Plank
The plank is a very popular exercise in yoga classes and Pilates classes. This exercise also uses isometric tension to strength the arms, shoulders and core abdominal muscles.
To perform the plank, simply get into pushup position on your hands and toes, or on your elbows and toes.
Now contract your abdominal muscles and keep your back straight (parallel to the floor) and hold this position for as long as you can.
9. Abdominal Crunches
Abdominal crunches, as the name suggests, work the abdominal muscles.
To perform crunches, lie on your back with your knees bent, feet flat on the floor and arms crossed in front of your chest. Push your lower back into the floor so that the arch of your back is flattened and then curl up slowly so that both your shoulders lift off the floor a few inches.
Hold for a count of 2 and return to the start position.
10. Walking Lunge
Walking lunges are the same as normal lunges but involve moving forward instead of staying in the one spot.
To perform walking lunges, start with your feet together and take a long stride forward with the right leg. Bend your front leg so that your thigh is parallel to the floor and your trailing knee is just above the floor.
Push off your back foot and step up so your feet are together again.
Step forward with your left leg and repeat the previous sequence as many times as possible.
Conclusion
There are many advantages to doing bodyweight exercises and workouts if your goal is to lose weight and strengthen and tone your muscles.
In this article, we described some of those benefits, listed our favourite ten bodyweight exercises and told you how to perform them
Loss Weight, Stay Healthy
Thank you for visiting Weight Loss Advisor
Weight Loss: Motivation yourself
Weight Loss & Motivation yourself
Weight Loss motivation means changing yourself from Food Habits & Life Style.
Motivating yourself to lose weight isn't always easy, especially if you have tried before. Long-term weight loss typically requires changing lifestyle habits which for many of us are very hard to maintain.
The good news is that many people have successfully lost weight for the long-term and there are a few proven rules that we can all follow which will improve our chances of success.
Staying motivated is a 3 step process.
If you follow the steps outlined below, you'll have a better than fighting chance of staying motivated for the long haul and achieving you ideal healthy weight.
Step 1 - Taking Stock
The first step to long-term weight loss motivation is to affirm or remind yourself why you want to lose weight.
Here are some common reasons people choose to lose weight:
The good news is that many people have successfully lost weight for the long-term and there are a few proven rules that we can all follow which will improve our chances of success.
Staying motivated is a 3 step process.
If you follow the steps outlined below, you'll have a better than fighting chance of staying motivated for the long haul and achieving you ideal healthy weight.
Step 1 - Taking Stock
The first step to long-term weight loss motivation is to affirm or remind yourself why you want to lose weight.
Here are some common reasons people choose to lose weight:
- They have a weight related illness that can be improved by losing weight?
- They are unhappy with the way they look and feel.
- They feel they are missing out on the best life has to offer and would like to become more active and spend more quality time with their family and friends.
- They want to find a life partner.
Whatever your reason, you have to believe that the costs of making significant changes are worth it. For most of us, this shouldn't be hard; losing weight can have so many positive affects on our lives.
Step 2 - Taking Action
If you are ready to take action, set realistic goals and develop a plan.
Setting Realistic Goals
Like all goals, weight loss goals need to be S.M.A.R.T. In this context S.M.A.R.T. stands forSpecific, Measurable, Realistic, Attainable and Timely.
If you are ready to take action, set realistic goals and develop a plan.
Setting Realistic Goals
Like all goals, weight loss goals need to be S.M.A.R.T. In this context S.M.A.R.T. stands forSpecific, Measurable, Realistic, Attainable and Timely.
- Ensure the goals you set are very specific and clear. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2cm off your waistline or to walk 5 kilometres a day.
- Choose a goal that can be broken down into measurable steps. Doing this will help keep you motivated because it will remind you that achieving your end goal shouldn't happen over-night and you can start to enjoy the satisfaction of achieving each step towards your ultimate goal sooner.
- Don't set goals that are too far out or unattainable. Doing so only forces you to judge yourself overly hard and you'll end up loosing motivation quickly and quitting. It's far better to set yourself an intermediate goal that is at least part way towards your ultimate goal and once you've achieved that set yourself a further goal that to start off ballistic.
For example, aiming to lose 10kgs in one week is setting yourself up to fail. But setting a goal to lose 5kgs over 3 or 6 months and when you've achieved that, aiming to lose a further 5kgs will keep you motivated.
- To be realistic, a goal must represent an objective YOU can achieve. This is different from attainable, because it relates directly to your ability to achieve it. For example, a goal of never again eating chocolate again may be attainable, but not realistic for many of us.
- Set a time frame for your goals. Putting an end point on your goal gives you a clear target to work towards. If you don't set a time, the commitment is too vague. Chances are you won't achieve your goal because you feel you can start at any time. Without a time limit, there's no urgency to start taking action now.
Developing a Plan
Now it's time to plan how you are going to achieve your goals.
Specific plans keep you on track and keep you motivated. The trick is to read them often and never be afraid to modify them as the need arises.
When writing your plan make sure it includes at least some of the following:
Now it's time to plan how you are going to achieve your goals.
Specific plans keep you on track and keep you motivated. The trick is to read them often and never be afraid to modify them as the need arises.
When writing your plan make sure it includes at least some of the following:
- Surround yourself with supportive people who'll encourage you all the way.
- Get together with people who have the same aspirations as you.
- Exercise regularly. As well as helping you lose weight it helps fill your brain with oxygen and allows you to do your daily tasks with more vigor and energy.
- Get plenty of sleep and recharge yourself everyday.
- Don't be too hard on yourself. If you lose 4kgs in 3 months when your goal was to lose 5kgs, congratulate yourself rather than thinking you've failed.
- Focus on habits and the goals achieve themselves. Instead of setting a goal to lose 20kgs, try making your goal to walk every day or to lift weights 3 times a week.
- Keep a journal. Writing about how much fun exercising is or about how proud you are of yourself for overcoming obstacles can be very motivating.
- Make new friends. If you aspire to greatness, spend time with great people. Join a gym and spend time with people you can learn from and be inspired by.
- Join a support group on the Internet, in group therapy, or even just a bunch of friends who get together once a week to talk about their struggles and success.
- Watch educational and inspirational television or movies.
- Read educational and inspirational articles in magazines or on the internet (just like the one you're ready now).
- Get your family and friends involved. Start taking your kids out for bike rides or go walking with your friends once a week.
- Sign up for a race or event. Now you have a tangible reason to put your runners on - you're in training. Choose an event that's happening about 8 to 10 weeks from now. That should give you enough time to get back in the exercise groove.
- Find a workout partner. Research has proven that people who exercise with a spouse, friend, or coworker are more likely to stick with it.
- Try something new. Boredom is a big cause of waning motivation. Change your joggingroute. Hop on a bike and explore new areas of your neighborhood. Sign up for a yogaclass.
- Get excited!
- Get started. Don't know where or how to start? Get help from a professional like adietitian or personal fitness trainer.
Step 3 - Reward successes
Rewarding yourself for sticking to your weight loss program is a great way to stay motivated.
Use positive rewards that are self-motivating and help you along the way to achieving your goals. Buy yourself an exercise bike or join the gym instead of rewarding yourself with fish and chips or a double serve of chocolate mud cake for dessert.
Focus on giving yourself small rewards for each step along your journey. For example, reward yourself with a CD after sticking to the first week of your modified eating or go to the movies.
It might be a good idea to leave bigger rewards, such as buying tickets to a concert or treating yourself to a vacation or a weekend trip for reaching long-term goals or you could end up costing yourself a fortune!
Use positive rewards that are self-motivating and help you along the way to achieving your goals. Buy yourself an exercise bike or join the gym instead of rewarding yourself with fish and chips or a double serve of chocolate mud cake for dessert.
Focus on giving yourself small rewards for each step along your journey. For example, reward yourself with a CD after sticking to the first week of your modified eating or go to the movies.
It might be a good idea to leave bigger rewards, such as buying tickets to a concert or treating yourself to a vacation or a weekend trip for reaching long-term goals or you could end up costing yourself a fortune!
Loss Weight, Stay Healthy!
Thank you for visiting Weight Loss Advisor
Top 8 Tips for Weight Loss
Weight Loss Tips
In this articles I discussed some tips for losing your Weight.
Starting a new weight loss plan can be daunting, even if you’ve done it before.
If you are thinking of starting a new weight loss plan, you’ll find the top ten tips listed in this article invaluable and give you the best possible chance for long term success in achieving your weight loss goals.
Tip 1 - Cut out all soft drinks and energy drinks,and drink plenty of water instead
Soft Drinks, Energy Drinks and Cordials are the major source of added sugar in our daily diet. If you are serious about looking after yourself and losing weight, you have to tackle this problem immediately. It will be difficult to start with as you might be addicted to the sugar and energy hit, but break the addiction and you will feel much better.
Ideally you should substitute all of these drinks with water and/or herbal teas, but you might need to do this gradually. Start by substituting one sugary drink per day with a healthier alternative and build up from there until you not drinking very few or no soft drinks at all.
Our bodies need water to absorb nutrients from food, transport them around the body and flush away our waste products. In a mild climate an average person needs to drink about 1.5 litres of water each day. In hotter climates you will need more to prevent dehydration.
Tip 2 – Control your portion sizes
One of the best ways to lose weight is to simply reduce the amount you are eating.
Start now! Halve the amount of food on your plate; you really don’t need all that food. Take your time eating. Put down your fork after each mouthful. Savouring each bite is one of the best ways to ensure you take your time to eat your meals. It takes 10 to 20 minutes for your stomach begins to tell your brain that you are full. If you stuff too much food in before that amount of time elapses, you will end up with that dreaded “I’ve eaten too much too quickly”feeling. You are not a vacuum, don’t suck your food down – CHEW.
If you are thinking of starting a new weight loss plan, you’ll find the top ten tips listed in this article invaluable and give you the best possible chance for long term success in achieving your weight loss goals.
Tip 1 - Cut out all soft drinks and energy drinks,and drink plenty of water instead
Soft Drinks, Energy Drinks and Cordials are the major source of added sugar in our daily diet. If you are serious about looking after yourself and losing weight, you have to tackle this problem immediately. It will be difficult to start with as you might be addicted to the sugar and energy hit, but break the addiction and you will feel much better.
Ideally you should substitute all of these drinks with water and/or herbal teas, but you might need to do this gradually. Start by substituting one sugary drink per day with a healthier alternative and build up from there until you not drinking very few or no soft drinks at all.
Our bodies need water to absorb nutrients from food, transport them around the body and flush away our waste products. In a mild climate an average person needs to drink about 1.5 litres of water each day. In hotter climates you will need more to prevent dehydration.
Tip 2 – Control your portion sizes
One of the best ways to lose weight is to simply reduce the amount you are eating.
Start now! Halve the amount of food on your plate; you really don’t need all that food. Take your time eating. Put down your fork after each mouthful. Savouring each bite is one of the best ways to ensure you take your time to eat your meals. It takes 10 to 20 minutes for your stomach begins to tell your brain that you are full. If you stuff too much food in before that amount of time elapses, you will end up with that dreaded “I’ve eaten too much too quickly”feeling. You are not a vacuum, don’t suck your food down – CHEW.
Tip 3 – Have a great breakfast
When it comes to eating a healthy diet, if you start your day off well, chances are high that the rest of the day will follow suit. Try to have a breakfast that includes protein, calcium and vitamins. Poached eggs, or egg whites,served on toast with baked beans andgrilled tomatoes are a perfect choice. If you don’t have time for this, a wholegrain cereal with low fat milk and yoghurt will keep you going until lunch.
Freshly squeeze your orange juice and mix it up each day – variety is the spice of life and is the best way to ensure your body is getting all the nutrients it needs.
Finally, try pre-preparing some Bircher muesli, this will last a few days in the fridge and you can eat it on the hop.
Tip 4 - Eat the widest possible variety of foods
Expand your palette. Try cuisines from other countries, venture out of your comfort zone. Many cultures have a fresher and healthierdiet than westerners. The more variety of foods we get into body’s the wider variety ofnutritionitabsorbs. Most European and Middle Eastern cultures have great salads and vegetablesdishes with a variety of meats that taste great; we can all learn different ways of adding spices and flavours to food by studying the diets of different cultures.
Asians food is particularly great for fast and fresh stir fry’s and noodles.The more interesting you can make food taste, the more likely it will be that you will continue to eat it. Healthyfood doesn’t have to be as boring as cardboard.
Tip 5 - Start cooking
Get into the kitchen and cook. Don’t rely on takeaway foods or pre-packaged meals. We need to start incorporating fresher foods into our lifestyle. One of the ways to do this is to start cooking yourself. Start with what you like to eat. If you like Chinese, a stir fry takes little time to prepare and cook, and is very nutritious. Don’t be scared. We all make mistakes in the kitchen - some with good results, and some not so good, but how are you going to learn if you don’t try.
Many take away meals are unhealthy. You can make these meals at home which taste just as good, if not better, and you’ll know exactly what has gone into them.
Tip 6 - Be active everyday
Moving our bodies burns fat. The amount you burn will depend on how often and how long you are active. Set a plan to do some form of activity each day, even just 30 minutes. Do something you enjoy, or can at least tolerate, as you will be more likely to stick with it. If you can’t do too much else, just walk, walk, and walk some more. At the end of the day, small amounts of activity is much better than sitting around.
Tip 7 –Snacking
A common downfall of people who are trying to lose weight is unhealthy snacking – we all do it. Not having potato chips or chocolate in the cupboards is a start to not being tempted. Don’t put them in the trolley when shopping. If you are REALLY desperate to have chocolate, you will walk to the shop and walk of the KJ intake.
The key is removing the immediate temptation and habit of having these on hand. If you are addicted to the taste of chocolate, then Milo or Hot Chocolate is a great alternative.
Tip 8 - Set Mini Goals
We all need to feel like we are achieving something each week. Set yourself a mini goal for the week. The mini goal can be an elimination of a food or an introduction of a food. After a while the habits formed from setting and achieving these mini goals will become our norm.
Tip 9 - Understand your Energy and Fat Intake
When we regularly eat more energy than our body needs, the excess is stored inside fat cells. Just 1kg of body fat contains the equivalent of 37,000kJ. To lose 1kg of body fat in a week, we need to consume 37,000kJ(8,850 calories) less, or burn an additional37,000kJ per week, or around 5,000kJ (1200 calories) a day.
The best way to lose excess weight is to switch to a high-fibre, low-fat, low-energy-dense, nutrient-rich diet and, most importantly, to exercise regularly. Exercise not only uses up stored energy, but also helps to stimulate muscle development.
Remember, the more muscle tissue you have, the more kilojoules yourbody will burn. If you are over 40, have a pre-existing medical condition or you haven’t exercised for some time, see your doctor before starting a new fitness program.
The Dietitians Association of Australia recommends the following daily energy and nutrient intakes for the average person to maintain a healthy weight range:
Energy – 8700Kj (2,080 calories)
Protein – 50g
Fat – 70g
Saturated fats – 24g
Sodium – 2300mg
Carbohydrate – 310g
Sugars – 90g
Dietary Fibre – 30g
Just remember, these amounts are to maintain a healthy weight. To lose weight, consuming up to 10% less may be appropriate.
Conclusion
Starting a new weight loss plan can be daunting, even if you’ve done it before.
If you are thinking of starting a new weight loss plan, we hope you’ve found the top ten tips listed in this article invaluable and give you the best possible chance for long term success in achieving your weight loss goals.
Loss Weight, Stay Healthy!
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Saturday, February 14, 2015
Foods that won't break your Heart!
Foods & Heart
There are certainly some foods which is very important for our Heart. How much we conscious about our Heart & Health? And is it enough for you?
Are you ready to jump into a heart-healthful diet?
Here are some of my favorite heart-friendly nutrition staples:
1. Oats. Oats are rich in soluble fiber, which acts like a defensive back, eliminating excess cholesterol from your digestive track and prohibiting it from entering your bloodstream, where the end result isn’t a touchdown but clogged arteries. A recent study of 4,000 heart attack survivors who added fiber to their diet lowered their risk of a recurrence by 35 percent. Other studies show that for every 3 grams of soluble fiber you consume, you lower cholesterol by about 5 milligrams. Try putting the science into practice at breakfast. One cup of oats, a teaspoon of flax seeds and a cup of fresh berries provides more than 15 grams of fiber, more than a third of what you’ll need in an entire day.
2. Black beans. Black beans are not only rich in heart-healthy fiber, but with more than 7 grams per half-cup serving, they also contain powerful antioxidants that protect cells, specifically those that line the arterial walls, an internal highway for delivering blood to your heart. You can thank the many nutrients found in this bean, including folate, iron and magnesium, for helping to maintain this heart-friendly road structure. Studies also show that people who add beans to their diet lower heart-harmful LDL cholesterol in a matter of weeks. Beans provide a hefty dose of protein – but without any saturated fat or cholesterol that usually accompanies beef burgers and bacon breakfasts. Choose dried or canned versions, and for optimal heart health, limit sodium intake to 1,500 milligrams each day.
3. Tomato products. One cup of low- or no-sodium tomato products boasts more than 2,600 milligrams of potassium, more than half of what you’ll need in an entire day. The secret behind this mineral is it works with sodium to naturally balance blood flow and lower blood pressure. Research shows that diets rich in potassium reduce the risk of stroke by about 12 percent. Other potassium-packed sources include bananas, mangoes, sweet potatoes, Brussels sprouts, bok choy and beet greens. Aim for 4,700 milligrams a day, unless you have poor kidney function. You can always play it safe by checking in with your health care provider to ensure this shift is a healthy choice for you.
4. Blueberries. Ever wonder why your eyes are drawn to the bright blue hue of blueberries? Turns out what looks good to the eyes is good for the heart. Blueberries are rich in colorful pigments called anthocyanins, which help protect cells, including those that make up your blood vessels and support cardiovascular health. A recent study finds that just one cup of blueberries a day, over a period of eight weeks, can help lower blood pressure, a major risk factor for heart disease, by about 7/5 mmHg. Add a cup of fresh berries to breakfast bowls, smoothies and salads, or save for dessert.
5. Spinach. Leafy green vegetables are nutritional powerhouses that play an important role in heart health. The small amount of fat that spinach contains is rich in omega-3 fatty acids, which help lower triglyceride, or fat, levels in the blood, curbing risk for cardiovascular disease. Similar to all these plant-based picks, spinach is packed with antioxidants, like lutein, a type of carotenoid that protects the carotid arteries, whose main job is to carry blood from the heart to the brain. The good news is greens go with everything: Blend in a smoothie, prepare a colorful salad, use chard leaves for a vegetable wrap or toss into a hearty lentil soup.
Do You Know Some of the Health Risks of Being Overweight?
Overweight and obesity may increase the risk of
many health problems, including diabetes, heart
disease, and certain cancers. If you are pregnant,
excess weight may lead to short- and long-term
health problems for you and your child.
What kinds of cancers are linked to overweight and obesity?
Resources: http://www.win.niddk.nih.gov
Download the Ebook here....
Do You Know Some of the Health Risks of Being Overweight?
WIN Weight-control Information Network
Overweight and obesity may increase the risk of many health problems, including diabetes, heart disease, and certain cancers. If you are pregnant, excess weight may lead to short- and long-term health problems for you and your child.
This fact sheet tells you more about the links between excess weight and many health conditions. It also explains how reaching and maintaining a normal weight may help you and your loved ones stay healthier as you grow older.
How can I tell if I weigh too much?
Gaining a few pounds during the year may not seem like a big deal. But these pounds can add up over time.
How can you tell if your weight could increase your chances of developing health problems? Knowing two numbers may help you understand your risk: your body mass index (BMI) score and your waist size in inches.
Body Mass Index The BMI is one way to tell whether you are at a normal weight, are overweight, or have obesity. It measures your weight in relation to your height and provides a score to help place you in a category:
■ U.S. Department of Health and Human Services
What kinds of health problems are linked to overweight and obesity?
Excess weight may increase the risk for many health problems, including
∎ type 2 diabetes
∎ high blood pressure
∎ heart disease and strokes
∎ certain types of cancer
∎ sleep apnea
∎ osteoarthritis
∎ fatty liver disease
∎ kidney disease
∎ pregnancy problems, such as high blood
sugar during pregnancy, high blood pressure, and increased risk for cesarean delivery (C-section)
Waist Size Another important number to know is your waist size in inches. Having too much fat around your waist may increase health risks even more than having fat in other parts of your body.
Women with a waist size of more than 35 inches and men with a waist size of more than 40 inches may have higher chances of developing diseases related to obesity.
normal weight: BMI of 18.5 to 24.9
■ overweight: BMI of 25 to 29.9
■ obesity: BMI of 30 or higher
For an online tool that will calculate your BMI score, see the Resources section of this fact sheet.
Know your health numbers
Below are some numbers to aim for. 1,2
Measure Target
BMI 18.5–24.9
Waist size Men: less than 40 in.
Women: less than 35 in.
Blood pressure 120/80 mm Hg or less
LDL (bad cholesterol)
Less than 100 mg/dL
HDL (good cholesterol)
Men: more than 40 mg/dL Women: more than 50 mg/dL
Triglycerides Less than 150 mg/dL
Blood sugar (fasting)
Less than 100 mg/dL
Type 2 Diabetes
What is type 2 diabetes? Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of heart disease, kidney disease, stroke, amputation, and blindness. In 2009, diabetes was the seventh leading cause of death in the United States.3
Type 2 diabetes is the most common type of diabetes. Family history and genes play a large role in type 2 diabetes. Other risk factors include a low activity level, poor diet, and excess body weight around the waist. In the United States, type 2 diabetes is more common among blacks, Latinos, and American Indians than among whites.4
How is type 2 diabetes linked to overweight?
About 80 percent of people with type 2 diabetes are overweight or obese.5 It isn’t clear why people who are overweight are more likely to develop this disease. It may be that being overweight causes cells to change, making them resistant to the hormone insulin. Insulin carries sugar from blood to the cells, where it is used for energy. When a person is insulin resistant, blood sugar cannot be
taken up by the cells, resulting in high blood sugar. In addition, the cells that produce insulin must work extra hard to try to keep blood sugar normal. This may cause these cells to gradually fail.
How can weight loss help? If you are at risk for type 2 diabetes, losing weight may help prevent or delay the onset of diabetes. If you have type 2 diabetes, losing weight and becoming more physically active can help you control your blood sugar levels and prevent or delay health problems. Losing weight and exercising more may also allow you to reduce the amount of diabetes medicine you take.
Diabetes Prevention Program
The Diabetes Prevention Program (DPP) was a large clinical study sponsored by the National Institutes of Health to look at ways to prevent type 2 diabetes in adults who were overweight.
The DPP found that losing just 5 to 7 percent of your body weight and doing moderately intense exercise (like brisk walking) for 150 minutes a week may prevent or delay the onset of type 2 diabetes.
High Blood Pressure
What is high blood pressure?
Every time your heart beats, it pumps blood through your arteries to the rest of your body. Blood pressure is how hard your blood pushes against the walls of your arteries. High blood pressure (hypertension) usually has no symptoms, but it may cause serious problems, such as heart disease, stroke, and kidney failure.
A blood pressure of 120/80 mm Hg (often referred to as “120 over 80”) is considered normal. If the top number (systolic blood pressure) is consistently 140 or higher or the bottom number (diastolic blood pressure) is 90 or higher, you are considered to have high blood pressure.
How is high blood pressure linked to overweight? High blood pressure is linked to overweight and obesity in several ways. Having a large body size may increase blood pressure because your heart needs to pump harder to supply blood to all your cells. Excess fat may also damage your kidneys, which help regulate blood pressure.
How can weight loss help?
Weight loss that will get you close to the normal BMI range may greatly lower high blood pressure. Other helpful changes are to quit smoking, reduce salt, and get regular physical activity. However, if lifestyle changes aren’t enough, your doctor may prescribe drugs to lower your blood pressure.
Heart Disease
What is heart disease? Heart disease is a term used to describe several problems that may affect your heart. The most common type of problem happens when a blood vessel that carries blood to the heart becomes hard and narrow. This may keep the heart from getting all the blood it needs. Other problems may affect how well the heart pumps. If you have heart disease, you may suffer from a heart attack, heart failure, sudden cardiac death, angina (chest pain), or
abnormal heart rhythm. Heart disease is the leading cause of death in the United States.3
How is heart disease linked to overweight? People who are overweight or obese often have health problems that may increase the risk for heart disease. These health problems include high blood pressure, high cholesterol, and high blood sugar. In addition, excess weight may cause changes to your heart that make it work harder to send blood to all the cells in your body.
How can weight loss help? Losing 5 to 10 percent of your weight may lower your chances of developing heart disease. If you weigh 200 pounds, this means losing as little as 10 pounds. Weight loss may improve blood pressure, cholesterol levels, and blood flow.
Stroke
What is a stroke? A stroke happens when the flow of blood to a part of your brain stops, causing brain cells to die. The most common type of stroke, called ischemic stroke, occurs when a blood clot blocks an artery that carries blood to the brain. Another type of stroke, called hemorrhagic stroke, happens when a blood vessel in the brain bursts.
How are strokes linked to overweight? Overweight and obesity are known to increase blood pressure. High blood pressure is the leading cause of strokes. Excess weight also increases your chances of developing other problems linked to strokes, including high cholesterol, high blood sugar, and heart disease.
How can weight loss help? One of the most important things you can do to reduce your stroke risk is to keep your blood pressure under control. Losing weight may help you lower your blood pressure. It may also improve your cholesterol and blood sugar, which may then lower your risk for stroke.
Cancer
What is cancer? Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver. Cancer is the second leading cause of death in the United States.3
How is cancer linked to overweight? Gaining weight as an adult increases the risk for several cancers, even if the weight gain doesn’t result in overweight or obesity. It isn’t known exactly how being overweight increases cancer risk. Fat cells may release hormones that affect cell growth, leading to cancer. Also, eating or physical activity habits that may lead to being overweight may also contribute to cancer risk.
How can weight loss help? Avoiding weight gain may prevent a rise in cancer risk. Healthy eating and physical activity habits may lower cancer risk. Weight loss may also lower your risk, although studies have been inconclusive.
Sleep Apnea
What is sleep apnea? Sleep apnea is a condition in which a person has one or more pauses in breathing during sleep. A person who has sleep apnea may suffer from daytime sleepiness, difficulty focusing, and even heart failure.
How is sleep apnea linked to overweight? Obesity is the most important risk factor for sleep apnea. A person who is overweight may have more fat stored around his or her neck. This may make the airway smaller. A smaller airway can make breathing difficult or loud (because of snoring), or breathing may stop altogether for short periods of time. In addition, fat stored in the neck and throughout the body may produce substances that cause inflammation. Inflammation in the neck is a risk factor for sleep apnea.
What kinds of cancers are linked to overweight and obesity?
Being overweight increases the risk of developing certain cancers, including the following6:
∎ breast, after menopause
∎ colon and rectum
∎ endometrium (lining of the uterus)
∎ gallbladder
∎ kidney
How can weight loss help?
Weight loss usually improves sleep apnea. Weight loss may help to decrease neck size and lessen inflammation.
Osteoarthritis
What is osteoarthritis? Osteoarthritis is a common health problem that causes pain and stiffness in your joints. Osteoarthritis is often related to aging or to an injury, and most often affects the joints of the hands, knees, hips, and lower back.
How is osteoarthritis linked to overweight? Being overweight is one of the risk factors for osteoarthritis, along with joint injury, older age, and genetic factors. Extra weight may place extra pressure on joints and cartilage (the hard but slippery tissue that covers the ends of your bones at a joint), causing them to wear away. In addition, people with more body fat may have higher blood levels of substances that cause inflammation. Inflamed joints may raise the risk for osteoarthritis.
How can weight loss help?
For those who are overweight or obese, losing weight may help reduce the risk of developing osteoarthritis. Weight loss of at least 5 percent
of your body weight may decrease stress on your knees, hips, and lower back and lessen inflammation in your body.
If you have osteoarthritis, losing weight may help improve your symptoms. Research also shows that exercise is one of the best treatments for osteoarthritis. Exercise can improve mood, decrease pain, and increase flexibility.
Fatty Liver Disease
What is fatty liver disease?
Fatty liver disease, also known as nonalcoholic steatohepatitis (NASH), occurs when fat builds up in the liver and causes injury. Fatty liver disease may lead to severe liver damage, cirrhosis (scar tissue), or even liver failure.
Fatty liver disease usually produces mild or no symptoms. It is like alcoholic liver disease, but it isn’t caused by alcohol and can occur in people who drink little or no alcohol.
How is fatty liver disease linked to overweight? The cause of fatty liver disease is still not known. The disease most often affects people who are middle-aged, overweight or obese, and/or diabetic. Fatty liver disease may also affect children.
How can weight loss help?
Although there is no specific treatment for fatty liver disease, patients are generally advised to lose weight, eat a healthy diet, increase physical activity, and avoid drinking alcohol. If you have fatty liver disease, lowering your body weight to a healthy range may improve liver tests and reverse the disease to some extent.
Kidney Disease
What is kidney disease?
Your kidneys are two bean-shaped organs that filter blood, removing extra water and waste products, which become urine. Your kidneys also help control blood pressure so that your body can stay healthy.
Kidney disease means that the kidneys are damaged and can’t filter blood like they should. This damage can cause wastes to build up in the body. It can also cause other problems that can harm your health.
How is kidney disease linked to overweight? Obesity increases the risk of diabetes and high blood pressure, the most common causes of chronic kidney disease. Recent studies suggest that even in the absence of these risks, obesity itself may promote chronic kidney disease and quicken its progress.
How can weight loss help? If you are in the early stages of chronic kidney disease, losing weight may slow the disease and keep your kidneys healthier longer. You should also choose foods with less salt (sodium), keep your blood pressure under control, and keep your blood glucose in the target range.
NASH Clinical Research Network
The National Institute of Diabetes and Digestive and Kidney Diseases funds the NASH Clinical Research Network, which comprises eight clinical centers located throughout the United States and a coordinating center at The Johns Hopkins University.
The NASH network researches the nature and underlying cause of NASH and conducts clinical studies on prevention and treatment.
Pregnancy Problems
What are pregnancy problems? Overweight and obesity raise the risk of health problems for both mother and baby that may occur during pregnancy. Pregnant women who are overweight or obese may have an increased risk for
developing ■ gestational diabetes (high blood sugar during pregnancy)
■ having preeclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated)
■ needing a C-section and, as a result, taking longer to recover after giving birth
Babies of overweight or obese mothers are at an increased risk of being born too soon, being stillborn (dead in the womb after 20 weeks of pregnancy), and having neural tube defects (defects of the brain and spinal cord).
How are pregnancy problems linked to overweight? Pregnant women who are overweight are more likely to develop insulin resistance, high blood sugar, and high blood pressure. Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases surgery time and blood loss.
Gaining too much weight during pregnancy can have long-term effects for both mother and child. These effects include that the mother will have overweight or obesity after the child is born. Another risk is that the baby may gain too much weight later as a child or as an adult.
If you are pregnant, check the sidebar for general guidelines about weight gain. Talk to your health care provider about how much weight gain is right for you during pregnancy.
How can weight loss help?
If you are overweight or obese and would like to become pregnant, talk to your health care provider about losing weight first. Reaching a normal weight before becoming pregnant may reduce your chances of developing weight-related problems. Pregnant women who are overweight or obese should speak with their health care provider about limiting weight gain and being physically active during pregnancy.
Losing excess weight after delivery may help women reduce their health risks. For example, if
How many pounds should I gain during pregnancy?
Guidelines from the Institute of Medicine and the National Research Council, issued in 2009, recommend the following amount of weight gain during pregnancy 7:
Pre-pregnancy Weight Amount to Gain
Underweight (BMI < 18.5)
28–40 lbs.
Normal Weight (BMI 18.5–24.9)
25–35 lbs.
Overweight (BMI 25–29.9)
15–25 lbs.
Obesity (BMI 30+)
11–20 lbs.
a woman developed gestational diabetes, losing weight may lower her risk of developing diabetes later in life.
How can I lower my risk of having health problems related to overweight and obesity?
If you are considered to be overweight, losing as little as 5 percent of your body weight may lower your risk for several diseases, including heart disease and type 2 diabetes. If you weigh 200 pounds, this means losing 10 pounds. Slow and steady weight loss of 1/2 to 2 pounds per week, and not more than 3 pounds per week, is the safest way to lose weight.
Federal guidelines on physical activity recommend that you get at least 150 minutes a week of moderate aerobic activity (like biking or brisk walking). To lose weight, or to maintain weight loss, you may need to be active for up to 300 minutes per week. You also need to do activities to strengthen muscles (like push-ups or sit-ups) at least twice a week. See the Resources section for a hyperlink to these guidelines.
Federal dietary guidelines and the MyPlate website recommend many tips for healthy eating that may also help you control your weight (see the Resources section for hyperlinks). Here are a few examples:
■ Make half of your plate fruits and vegetables.
■ Replace unrefined grains (white bread, pasta, white rice) with whole-grain options (whole wheat bread, brown rice, oatmeal).
■ Enjoy lean sources of protein, such as lean meats, seafood, beans and peas, soy, nuts, and seeds.
For some people who have obesity and related health problems, bariatric (weight-loss) surgery may be an option. Bariatric surgery has been found to be effective in promoting weight loss and reducing the risk for many health problems. For more information, see the Resources section to download or request a copy of the WIN fact sheet Bariatric Surgery for Severe Obesity.
References
1. How are overweight and obesity diagnosed? National Heart, Lung, and Blood Institute website. http://www.nhlbi.nih.gov/health/health-topics/ topics/obe/diagnosis.html. Updated July 13, 2012. Accessed October 4, 2012.
2. How is metabolic syndrome diagnosed? National Heart, Lung, and
Blood Institute website. http://www.nhlbi.nih.gov/health/health-topics/ topics/ms/diagnosis.html. Updated November 3, 2011. Accessed October 4, 2012.
3. Ten leading causes of death and injury, 2009. Centers for Disease Control and Prevention. Web-based Injury Statistics Query and Reporting System (WISQARS). 2011. http://www.cdc.gov/injury/ wisqars/LeadingCauses.html.
4. Diabetes Statistics Report 2014. National Center for Chronic
Disease Prevention and Health Promotion. http://www.cdc.gov/ diabetes/pubs/statsreport14/national-diabetes-report-web.pdf. Updated 2014. Accessed December 11, 2014.
5. Diabetes overview. National Diabetes Information Clearinghouse
website. Updated April 4, 2012. Accessed May 15, 2012. Discontinued 2014.
6. Obesity and cancer risk. National Cancer Institute.
http://www.cancer.gov/cancertopics/factsheet/Risk/obesity. Updated January 3, 2012. Accessed September 26, 2012.
7. Institute of Medicine and National Research Council. Weight Gain
during Pregnancy: Reexamining the Guidelines. Washington, D.C.: The National Academies Press; 2009. http://www.ncbi.nlm.nih.gov/books/ NBK32813.
Research
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports a broad range of basic and clinical obesity research. More information about obesity research is available at http://www.obesityresearch.nih.gov.
Clinical trials are research studies involving people. Clinical trials look at safe and effective new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. To learn more about clinical trials, why they matter, and how to participate, visit the NIH Clinical Research Trials and You website at http://www.nih.gov/health/clinicaltrials. For information about current studies, visit http://www.ClinicalTrials.gov.
Resources Additional Reading from the Weight-control Information Network
The following publications are available online at http://www.win.niddk.nih.gov/publications and also by calling WIN toll-free at 1–877–946–4627:
■ Bariatric Surgery for Severe Obesity explains how this operation on the stomach and/ or intestines helps patients with extreme obesity to lose weight. Patients may use this fact sheet to talk about this option with their health care providers. This fact sheet explains which patients might choose this option and describes the different types of bariatric surgery (available online at http://www.win.niddk.nih.gov/publications/gastric.htm).
■ Better Health and You: Tips for Adults helps adults plan steps toward consuming healthier foods and beverages and being more physically active. Featuring a tear-off tip sheet perfect for posting on your fridge, this brochure also explains the benefits of getting healthy and the harmful effects of being overweight (available online at http://www.win.niddk.nih.gov/publications/better_health.htm).
■ Dieting and Gallstones answers common questions about the causes, effects, and treatment of gallstones (available online at http://www.win.niddk.nih.gov/publications/ gallstones.htm).
■ Fit for Two: Tips for Pregnancy offers ideas to help women consume healthy foods and beverages and be physically active before, during, and after pregnancy (available online at http://www.win.niddk.nih.gov/publications/two.htm).
Additional Resources
■ 2008 Physical Activity Guidelines for Americans http://www.health.gov/paguidelines
■ Action for Health in Diabetes (Look AHEAD) Trial https://www.lookaheadtrial.org
■ BMI Calculator http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
■ Dietary Guidelines for Americans, 2010 http://www.health.gov/DietaryGuidelines
■ MyPlate http://www.choosemyplate.gov
■ National Cancer Institute http://www.cancer.gov
■ National Diabetes Education Program http://www.yourdiabetesinfo.org
■ National Diabetes Information Clearinghouse http://www.diabetes.niddk.nih.gov
■ National Digestive Diseases Information Clearinghouse http://www.digestive.niddk.nih.gov
■ National Institute of Arthritis and Musculoskeletal and Skin Diseases http://www.niams.nih.gov
■ National Kidney Disease Education Program http://nkdep.nih.gov
■ U.S. Department of Agriculture Nutrition Website http://www.nutrition.gov
Weight-control Information Network
1 WIN Way Bethesda, MD 20892–3665 Phone: 202–828–1025 Toll-free number: 1–877–946–4627 Fax: 202–828–1028 Email: win@info.niddk.nih.gov Internet: http://www.win.niddk.nih.gov
http://www.facebook.com/win.niddk.nih.gov
The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date, culturally relevant materials and tips. Topics include how to consume healthy foods and beverages, barriers to physical activity, portion control, and eating and physical activity myths.
This publication is not copyrighted. You are encouraged to download the publication, make copies and distribute widely. This brochure is also available at http://www.win.niddk.nih.gov.
You may also find additional information about this topic by visiting MedlinePlus at http://www.medlineplus.gov.
Inclusion of resources is for information only and does not imply endorsement by NIDDK or WIN.
Photo, page 3: Centers for Disease Control and Prevention (CDC)/Amanda Mills Photo, page 7: CDC/Amanda Mills
National Institutes of Health NIH Publication No. 07–4098 November 2004 Updated December 2012
NIH...Turning Discovery Into Health®
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