Heartburn could be a common digestive grievance that affects an estimated fifteen million Americans each day, and sixty million once a month. Relief of mild heartburn is sometimes achieved through diet and lifestyle changes, although medication (eg. antacids) is typically necessary if the heartburn is caused by gastroesophageal reflux disease (GERD).

What is Heartburn? What Are The Symptoms?

Heartburn is a digestive problem: it’s nothing to try to to together with your heart. It occurs when little amounts of stomach acid accidentally get on my feet the esophagus (the food canal running from the mouth to the abdomen) inflicting symptoms like a burning pain in the chest which rises towards the throat. Sufferers may even style the fluid in the rear of the mouth, and this is often called acid indigestion. In many cases the pain and burning sensation is relatively delicate, however sometimes is so severe that patients suppose they are experiencing a heart attack.

What Are The Causes Of Heartburn?

Normally, the immediate cause of heartburn is the acidic digestive juices which leave the abdomen and rise the esophagus. The acid burns the tissue of the esophagus causing inflammation and pain – a condition known as esophagitis. Heartburn may also occur in pregnancy when the baby is pressing up against the underside of the diaphragm and squeezing the stomach. An occasional episode of acid-regurgitation or indigestion is sort of normal. However persistent heartburn (eg. twice every week), is typically an indication of one thing more serious. The two most common underlying causes of heartburn symptoms are gastroesophageal reflux disease (GERD), and hiatal hernia.

Gastroesophageal Reflux Disease

GERD is characterized by a failure of the muscular valve, called the lower esophageal sphincter (LES), that is found at the underside of the esophagus. The perform of this valve is to stay acid within the abdomen and stop it leaking keep a copy the esophagus. When this valve does not work properly, reflux (leak-back) and heartburn will occur. Factors that contribute to gastroesophageal reflux disease include obesity, pregnancy, smoking and, in particular, hiatal hernia.

Hiatal Hernia

Hiatus or hiatal hernia could be a condition in that half of the stomach herniates (protrudes) upwards into the chest through the hiatus (opening) within the diaphragm normally solely occupied by the esophagus. This puts additional pressure on the LES valve preventing it from closing properly. So, abdomen acid leaks into the esophagus inflicting heartburn. The underlying reason behind hiatal hernia is unknown. Contributory factors embrace: obesity, pregnancy, constipation, abdominal muscle strain, and smoking.

Dietary Treatment For Heartburn

In cases of persistent heartburn, dietary improvements aren’t sufficient. Therefore along with advocating a digestion-friendly diet, your doctor is seemingly to suggest one or more of the following varieties of medication. Antacids to neutralize the acid in your stomach; H2 blockers or proton pump inhibitors to cut back acid production; or prokinetics to strengthen the lower esophageal sphincter and expedite stomach-emptying. However, if heartburn symptoms are mild and occur only on occasion, usually you may be advised to form the following changes to your diet

If Overweight, Switch To A Healthy Weight Loss Diet

Obesity, particularly excess fat on the chest and abdomen, may be a common contributory issue to GERD and hiatal hernia, and therefore to heartburn. Therefore if you are obese (BMI > thirty), take steps to normalize your weight and therefore scale back your risk or symptoms of heartburn. Opt for a healthy calorie-controlled diet and customise it by following the eating tips below.

Stop Eating Giant Meals

A massive meal distends the abdomen and causes an increase in the production of stomach acid. Both these factors result in an increased risk of heartburn. Therefore opt for four-six tiny meals or snacks, and allow a maximum of 3 hours between eating. Additionally, opt for foods that are “easier on the abdomen” and additional a lot of simply digested.

Avoid Acidic Food

Cut back your intake of terribly acidic foods by avoiding items like: tomatoes, tomato-based mostly sauces, citrus fruits, rhubarb, gooseberries, unripe fruit, vinegar and acidic pickles or relishes.

Cut Down On Fatty and Spicy Food

Fried or terribly fatty foods, together with candy, encourage indigestion and should be avoided or eaten sparingly. Therefore go easy on butter, mayo, sausages, salami, pate, meat pies, and full-fat cheese. The same applies to terribly spicy food like: black pepper, chili peppers, curry, mustard and different hot spices, and raw onions and garlic.

Avoid Carbonated Drinks

Fizzy or carbonated soft drinks cause belching and upward pressure on the lower esophageal sphincter (LES), increasing the chance of heartburn. The best drinks embody: water, herbal teas or diluted non-citrus fruit juices. Please also note that some soft drinks (eg. cocoa, occasional, orange juice) don’t seem to be useful for heartburn as they’ll over-relax the LES, therefore encouraging the backward flow of acid from the stomach.

Eat Additional Fiber, Especially Soluble Fiber

Constipation can lead to further strain on abdominal muscles and increase the danger of heartburn. To prevent constipation, eat more high-fiber foods such as: oats, apples, pears, dried apricots and vegetables. When increasing fiber intake it is also necessary to extend your water intake by at least 40 fl ouncesa day.

Cut back Alcohol Consumption

Alcohol is not useful to heartburn for several reasons. Thus take steps to reduce your intake to at least one unit daily, or avoid it altogether. Alcohol is additionally a supply of non-nutritious calories and can contribute to overweight.

Other Digestive Tips

For digestive disorders like heartburn, some dietitians and different health consultants advocate patients to eat (or cook with) digestion-friendly aromatic herbs like basil, camomile, caraway, dill, fennel, rosemary and thyme. They conjointly suggest that you finish each meal with a glass of herbal tea (eg. camomile, fennel) to cut back acidity and wind.

Lifestyle Enhancements To Cut back Heartburn

There are many lifestyle changes that can facilitate to cut back the symptoms of heartburn. One obvious one is to prevent smoking, as tobacco smoke increases acidity in the stomach. Other recommended changes embrace:

Avoid putting further strain on your abdomen or chest. Wear loose-fitting clothes, and do not overstretch or carry significant weights.

Don’t lie down after eating, and attempt not to eat something for a minimum of 3 hours before visiting bed. The less there’s in your abdomen after you come to lie down, the lower the risk of heartburn.

To minimize night-time discomfort, raise the pinnacle finish of your bed by about three inches by using bed-blocks or by placing a solid object below the bed-legs. This helps to forestall abdomen acid from leaking backwards into the esophagus. Don’t use extra pillows – you just finish up with a stiff neck and heartburn!

Heartburn symptoms will be caused by sure over-the-counter medication, like aspirin, or different pain-killers or anti-inflammatories. Thus if you take this type of medication regularly, check together with your doctor or pharmacist that it’s safe to continue.

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54 Tips for Losing Weight

Try to feature as several of these tips to your daily routine, and you will surely be well on the approach to a slimmer, healthier you. We have a tendency to don’t get fat “overnight” – therefore you should expect it to take a certain quantity of time to lose that weight once more, however don’t provide up! Persistence, Determination and Grit – They ought to be your watchwords. The following pointers work – if you stick with your set up!

1.    Eliminate one tablespoon of fat daily and you may lose 10 pounds during a year.
2.    Avoid strange fad diets—if you can’t eat that manner for the remainder of your life, don’t waste your time or your health.
3.    Limit alcohol consumption – each serving contains a hundred to one hundred fifty calories.
4.    Eat fruit at least twice a day.
5.    Keep a food diary concerning your food selections, indicating how hungry you’re every time you eat. Pay particular attention to your level of hunger when you snack.
6.    Perform aerobic exercise a minimum of thirty minutes three times a week. Log this on your food diary. Aerobic means any exercise that will increase your respiratory and heart rate. Walking is okay! Do only what you’ll to begin with. If you have got different health problems, consult your doctor before embarking on any strong physical exercise.
7.    Gradually increase the length and frequency of your workouts.
8.    Weigh yourself not more than twice a week. And do it in the morning once visiting the lavatory – it’s the foremost accurate reading.
9.    Give yourself a non-food reward for each 5 pounds lost.
10.    Abate your eating speed—create meals last a minimum of twenty minutes. Attempt eating with the other hand or taking a sip of water between bites.
11.    Use smaller plates.
12.    Bring your lunch to work at least 3 times a week.
13.    Begin to strength train twice every week as your fitness improves. Building muscle will increase your metabolism and forces your body to use fat, not muscle, after you’re restricting on calories. Hamper on carbohydrates and continue lean beef and fish, and you will notice vast improvements here.
14.    Stop eating while watching television.
15.    Have someone else place away leftovers.
16.    Obtain a good low-fat, low-calorie cookbook or magazine subscription.
17.    Attempt two new reduced-calorie recipes a month.
18.    IMPORTANT – Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or trying when the children! You’ll feel higher and have a lot of energy all day if you eat a coffee fat cereal within the morning.
19.    Don’t scan whereas eating.
20.    Have a sweet treat once a week.
21.    Keep healthful snacks at home and at work.
22.    Limit your cheese consumption to scale back fat and saturated fat—use cheese and lunchmeat with but five grams of fat per ounce.
23.    Add calorie counting or fat-gram counting to your food diary for some weeks if your weight loss is slowing down. Maybe you’re missing something.
24.    Substitute herbs and spices for salt.
25.    Search for food when you’re not hungry, and use a shopping list.
26.    Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; notice a leaner substitute.
27.    Eat three vegetables a day.
28.    Forever eat sitting down.
29.    Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30.    Take a walk once you’re stressed or angry.
31.    Eat 2 dairy product daily—be aware of your calcium intake. Choose low-fat or nonfat dairy products to cut back fat calories.
32.    Order dressings and sauces on the facet and apply them with a fork.
33.    Increase your fiber intake—chose whole-grain breads, cereals and pasta product, legumes, and raw fruits and vegetables.
34.    Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35.    Cook with chicken broth, nonstick cooking spray, wine or water.
36.    Drink eight eight-ounce glasses of water a day.
37.    Shrink portion sizes of meats and starches, and pile on the vegetables.
38.    Raise how the food is ready when ordering in an exceedingly restaurant.
39.    Select low-fat frozen yogurt or frozen juice bars rather than ice cream. Take care of the portion size – these foods still have calories!
40.    Choose clear broth- or tomato-based mostly soups over white soups.
41.    Keep the junk foods out of sight in your home and workplace.
42.    Take walking shoes or a jump rope with you after you travel to stay up with your exercise.
43.    If you’re obtaining off target, strive to pre-arrange your food intake for the following 3 days by writing it down.
44.    Purchase frozen diet dinners with ten grams of fat or less and 800 milligrams of sodium or less.
45.    Avoid batter coating or breading.
46.    Use two egg whites in baking instead of 1 whole egg.
47.    Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
48.    Eliminate the butter on your rolls or popcorn.
49.    Learn to mention “no” gracefully when a friend or relative offers you a second helping.
50.    Choose pizza with vegetable toppings instead of high-fat meats, such as sausage and pepperoni.
51.    Ask for fewer cheese. Have you ever ever tried tomato pie?
52.    Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.
53.    Add additional low-fat soy product to your diet for the soy protein and health benefits.
54.    Forgive yourself after you slip—and build the following food alternative a healthy one.

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Recent studies came up with a statistical figure that approximately fifty-eight million men and ladies are overweight; roughly forty million are obese; and around 3 million are morbidly obese.  Another study said that eight out of ten adults over twenty-five are overweight.

Being overweight and obese has been an on-going concern for a heap of adults.  Surveys say {that the} population of obese individuals has increased drastically within the United States alone, which cases of obesity-connected health risks have grown at an alarming rate.

Contributing factors
A variety of things play a contributory role in obesity, and these are:
1.Energy imbalance.  This occurs when the amount of calories consumed will not quantity to the quantity of calories used or burned.
2.Calorie consumption.  The provision of a heap of pre-packaged foods, fast food restaurants, and soft drinks which are usually high in fat, sugar, and calories contributes to an excessive calorie intake.
3.Calorie usage.  People are turning into more and additional sedentary, and the dearth of physical activity is inflicting the surplus calorie to become stored fat.
4.Environment.  Individuals spending an excessive amount of time within the house in front of the tv might realize it less attractive to travel out for a walk or interact in any sporty activities.
5.Genetics.  Genes play a half in passing on disorders which will cause obesity.
6.Diseases.  Illnesses like Cushing’s disease, Bardet-Biedl syndrome, and Prader-Willi syndrome could cause obesity.
7.Medications.  Drugs like steroids and a few antidepressants could cause vital weight gain.

Complications/Risk factors
Obesity isn’t simply a straightforward concern for one’s look, it causes a large number of health dilemma that can be harmful to the health.  Among these complications are: Insulin resistance, type 2 diabetes, hypertension, stroke, heart attack, congestive heart failure, cancer, gallstones, gouty arthritis, osteoarthritis, sleep apnea, and pickwickian syndrome.

Weight loss
Now that you’ve learned of the repercussions of being overweight and obese, it’s time to contemplate shedding off some pounds.  Here are some ways to lose weight:

Diet.  Watch what you eat.  This doesn’t mean you’ve got to starve yourself or count how a lot of you eat.  A balanced diet makes certain that your body is nourished with the necessary nutrients needed for the day.
Exercise.  Integrating a straightforward exercise routine for an hour or 2 everyday may prove useful to burn off calories you ate.  This may be as simple as walking a block or 2, doing a group or two of sit-ups, or performing basic stretching exercises.
Surgery.  Weight loss surgery is performed solely for severe obesity cases where diet and exercise has terribly little effect.  This is suggested for individuals laid low with serious obesity-connected health concerns.  The operation aides in weight loss by proscribing food intake and, in different operations, interrupt the digestive process.

Living with obesity is difficult.  A lot of more if you’re living with its complications.  Keep in mind that you simply don’t have to stay obese.  Rise up and take action.  Rid yourself of this heavy burden and work your way out to a slimmer, healthier you.  Take comfort in knowing that you have got the power to avoid wasting yourself from obesity.

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All over the globe, night once night, a lot of folks are riveted to their TV sets – but not to observe the most recent soap, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No – they are spellbound by the efforts of a tiny band of obese people making an attempt to beat the consequences of years of overeating.

It is not surprising that for thus many folks this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around faculty playgrounds while their overweight mothers fill looking carts with wrong choices. Then… they sit down at night to observe The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They wish the same results – and they start to think it may be possible.

But who has four or 5 hours daily to work out? Who can afford a personal trainer several times every week? And who has the luxury of their own personal adviser on calorie content and sensible food decisions? The answer is: not many people. But you’ve got to recollect that this is often tv: it is a false situation. Because the players keep reminding themselves and also the viewers: “This is a GAME. You have to form the most of some time here – it is going to be so much tougher out in the important world.”

IS it harder in the important world? Probably. But you’ll take lessons aloof from watching this reality show. You can build it work for you, along with for the contestants. Here are 3 practical and useful lessons you’ll place to use immediately.

1. Place Weight Loss First.

In the Biggest Loser household WEIGHT LOSS COMES FIRST. Create it come 1st in your household, too. Sounds easy, does not it? It is. In fact, so straightforward that several people just overlook it. They attempt to suit exercise and meal planning around everything else in their lives, instead of making it a priority.

Assume: what’s most significant: getting the burden off, and becoming match enough to place years on your life – or watching another TV show? Consult with a pen and paper and allot a minimum of one hour every day to designing meals, recording what you eat, and doing a little kind of exercise. You’ve got still got twenty three hours left to try and do everything else!

2. E is for Exercise – and Enjoy!

What else do you notice within the Biggest Loser household? The more they exercise, the more they appear to fancy it. Oh positive, they grunt and they groan; they sweat and they complain. However because the weeks last, you’ll hear them say things like: “I never thought I would say that I wait for working out – but currently do not feel right if every day goes past without exercise!”

The key to enjoying exercise is finding what’s right for YOU. If you don’t very relish the gym, rummage around for alternative types of exercise. You wish a mix of cardio and resistance coaching – however it doesn’t have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow within the garden… there are endless choices which will be fun for you. Analysis what happens to various muscle groups – and to your heart – when you exercise, and decide activities that you may enjoy.

3. Identify the Triggers.

Emotions run high when the contestants must face their demons. Weight gain is never from simply a physical cause. If you retain a food diary, and faithfully record not only what you eat however when (and why) you eat it, you may soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?

Once you’ve got identified these triggers, you’ll be able to start operating on ways to defeat them. This will be as simple as challenging yourself each time you want food. (“Am I hungry – yes or no? If I’m not hungry, then why do I want to eat? Am I extremely simply thirsty? If I’m running to the fridge as a result of I am upset, is there something else I will do to feel higher? Is there a protracted-term solution that can fix this forever?” and so on.) If you are not nonetheless ready to accommodate the root cause, then be ready with food that will not boost your problems with the ensuing rolls of fat. Make certain that you have got ‘good’ food at hand – however conjointly food that you simply LIKE.

These are simply 3 of the lessons that anyone will take away from watching The Biggest Loser. And you may have the satisfaction of knowing you probably did it all by yourself.

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You are likely to be seeing a new ingredient in some weight loss supplements by the name of Caralluma Fimbriata. Caralluma Fimbriata is similar to hoodia in that it is a natural appetite suppressant.

Caralluma Fimbriata is said to be a vegetable that is used daily in tribal India. It is eaten in several different forms and it is said that it is used by tribesman in the same way Hoodia is used in other parts of the world – Tribesman will consume it before a long hunt to curb the appetite.

A company named Gencor Pacific USA has created a brand called Slimaluma ™ which is a standardized extract of Caralluma Fimbriata. Caralluma Fimbriata already has some studies behind it that makes it look very promising in the world of weight loss dietary supplements.

If you have tried Hoodia and did not have any success, you may want to try Caralluma Fimbriata before giving up on an all natural appetite stimulant. Currently there are not many products on the market containing Caralluma Fimbriata but I suspect that will change in the near future. We will probably start seeing combination products which contain other well known weight loss supplements such as green tea, Citrimax, and Chromium.

Remember that weight loss supplements usually target different areas. Some are considered fat burners, some inhibit the absorption of carbs or fat, and some are appetite suppressants. Caralluma Fimbriata is for people who want help in controlling their appetite.

We may see Caralluma Fimbriata combined with ingredients designed to burn fat, absorb carbs, etc. Keep in mind what your goal is before purchasing a weight loss supplement and you will probably not be disappointed with the results. It appears Caralluma Fimbriata will be affordable and the dosages will be reasonable. It appears that dosages are going to be around 1 gram per day. The manufacturers will probably recommend divided doses throughout the day but be sure and follow the directions on the bottle.

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Would you like to find out what those-in-the-know have to say about carbohydrates? The information in the article below comes straight from well-informed experts with special knowledge about carbohydrates.

Now that we’ve covered those aspects of carbohydrates, let’s turn to some of the other factors that need to be considered.

It has been estimated that three out of every four overweight people are addicted to carbohydrates.  But what does this mean? In essence, it means that you have too much of the hormone insulin in your system.  This insulin prompts you to eat often and to consume the wrong types of foods.  Some of the tell-tale signs of carbohydrate addiction include fatigue, mood swings, and migraines which can be caused by low blood sugar. 

A carb addiction can lead you to consume a whole bag of  pretzels at one sitting, or to indulge in half a cake at dinner time.  Your body is conditioned to eat as many carbs as possible.  Thus, it may seem that at times you’re never really satisfied—no matter how much or how often you eat.

On the official Carb Addicts plan, you eat two meals composed of vegetables and protein; the other meal consists of protein, vegetables that are not filled with starch, and carbohydrates.  During this last meal, known as the reward meal, you can even eat dessert.   The trick is to skip the carbs for two meals each day.

The authors of the program believe that, if you follow this regimen, you will lose your cravings for carbohydrates in time.  If your urge to consume carbs does not disappear by the second week of the program, they recommend checking your diet to see whether you are following the program closely. 

With the Carb Addicts plan, like other diet plans, you need to closely monitor your portion sizes.  All of your hard work will be in vain if you allow yourself to over indulge in sweets—even if it is for only one meal a day.  Also, you need to make sure that the protein you consume is not high in fat.  You may want to eat fish, chicken with the skin removed, or lean meats when trying to obtain a protein source.

Another important aspect of the Carb Addicts plan is that you are not permitted artificial sweetener except during your reward meal.  This can be quite a challenge, especially if you’re accustomed to sweetened coffee in the morning.  However, it can be well worth the deprivation in the long run as you see those pounds melt away.

There is no set time for the reward meal; however the authors of the plan recommend that the meal take place in the evening.  This is because it can take 12 to 24 hours for the body to overcome carbohydrate overload.  There is also a psychological advantage to having the meal at night.  It gives you something to look forward to all day long.

You should begin your reward meal with a salad, such as a Caesar salad or an Oriental salad,  then divide the rest of the meal into thirds:  One third should consist of low-carb vegetables, one-third protein, and one-third carbs.  This formula has proven successful in enabling individuals to achieve long-term weight loss.

As with many other meal plans, the biggest challenge for those who are on the Carb Addicts Diet is the ability to stick with it.  Dieting can be hard work, no matter what kind of rewards await an individual at the end of the day.  Your commitment will enable you to stay with the program, even when it becomes particularly challenging.

Surf the World Wide Web, and you’ll find a number of testimonials offering glowing reviews of the Carb Addicts Diet.  But you should keep in mind that results can differ from individual to individual.  While some people might see rapid weight loss with the Carb Addicts plan, others may see only moderate weight loss.   The success of the program may depend on your own individual physiology.

Is the Carb Addicts Diet a fad?  It all depends on who you talk to.  While some people see it as a significant dietary breakthrough, others view it as just a passing fancy.   Medical experts disagree as to whether the Carb Addicts Diet represents sound nutrition.  In the end, you, in consultation with your personal physician, will have to decide whether the Carb Addicts Diet will work for you.        

The day will come when you can use something you read about here to have a beneficial impact. Then you’ll be glad you took the time to learn more about carbohydrates.

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Spend five minutes doing the research and you’ll quickly see that conventional weight loss thinking says the only safe way to lose weight is at the rate of 2 pounds a week.

If faster weight loss is accomplished using drugs, or chemicals, or harsh stimulants such as ephedra, ma huang and caffeine, then conventional thinking is correct.  What good is losing 15 pounds or more in a month if you damage or completely lose the use of your liver or kidneys? 

These “miracle” weight loss methods only result in a miracle if you don’t damage your bodily functions, or die in the process.

Having said that, there is at least ONE way you can lose weight quickly, while at the same time improving your overall health.

It involves a combination of a protein-rich diet drink, a common sense approach to “regular” meals, and the use of a Internal Cleanser to remove the buildup of toxins in our bodies.

These toxins are ingested by all of us in a variety of ways: bad air, chemically enhanced public water, pesticide coated foods, etc.  These foreign invaders are isolated by our bodies in fat cells, where they do the least damage to our system.  These fat cells are then surrounded by water (kind of like the way an old castle used moats to protect against invaders, only in reverse…the invaders are trapped in the Fat Castle, and surrounded by water to keep them there.)

Once the toxins are flushed from our bodies, the fat cells are then burned up as a source of energy, and the excess water is also absorbed and flushed in the same process.  This can result is rapid weight loss (I lost 8 pounds in my first 5 days, on the way towards 25 pounds lost in the first 30 days, and 60 pounds lost in 100 days).

The other two factors that play into rapid weight loss is to make sure your body gets enough protein during a 24 hour period.  The easiest way to accomplish this is by using a protein supplement (normally in powdered form) which you mix into a drink (or a shake or a soup).  Figure about one gram of protein per pound of body weight.

At the same time, you’ll want to limit your intake of bad carbohydrates (think Potato Chips, Popcorn, etc.) and fat.  This will cause your body to begin to burn the excess fat you have stored up.  You’ll also want to eliminate all your sources of refined sugars.  Sodas are the biggest offenders here, but coffee with any form of sweetener will slow down your weight loss as well.

For your normal meals, try and limit your caloric intake to about 600 calories.  If you have two protein drinks during the day (breakfast and dinner) with a 600 calorie lunch and little to no snacking (apples and unsalted almonds are okay in small amounts) you’ll be on a 1,200-1,400 calorie diet, and your body will overnight become a fat burning machine.

Toss in a little walking (a mile or so to begin if you are in any reasonable shape, less if you are not) and you are only a month away from dropping as much as 30 pounds, safely.

If you want to know more about this weight loss plan, and get the details on how you can purchase everything you need from one source, download a free copy of my e-book, “How to Lose Up to 30 Pounds in 30 Days” at www.TampaWeightLossCoach.com

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The simple answer to this question is NO! However that is probably not going to leave many readers satisfied with this article that is supposed to be about weight loss plans. So in the next few paragraphs I want to tell you more specifically why it is a good idea to lose weight number one, and then why it is essential that you have a strategy number two.

So why do we lose weight? Well actually much of the time it is because we don’t like how we look. The problem with that is it is such a fickle feeling and doesn’t provide enough incentive to buckle down to a weight loss plan and carry it out. We can get through life fairly unscathed socially when we are fat if we avoid certain situations namely anything having to do with a swimming suit or an athletic event. The major thing that allows us to do this is the fact that everyone else around us is fat and so we fit right in. We all, especially those in the northern climes that don’t benefit from good amounts of sun, use food to elevate our mood and the fact is that it works. What we are starting to understand is that our motivation should be our health rather than our looks, and if we truly new how dangerous obesity is it would scare us enough that we would take losing weight seriously.

The fact that obesity is a killer is plain. The big three killers for the obese would be art disease atherosclerotic disease, diabetes, and cancer. That obesity is a MAJOR risk factor for these killers is plain as day. Think with me for a minute about all the things that go wrong with an obese individual that send them spiraling toward and early death. First atherosclerosis from high fat and cholesterol diets combined with large floppy hearts, and hypertension that is caused by obesity. This just sets a person up for a major cardiac event that if it doesn’t kill them the first time will on subsequent tries unless they get their act together. Now think about diabetes mellitus type II which has is main etiology in the insulin insensitivity that comes with obesity. This contributes to heart disease as well as renal failure, blindness, and neuropathies that result in either unbearable pain or in amputations. Pretty bleak picture? Make you want to hear about the importance of having a weight loss plan?

This should be brief because it deals with life truths that are pretty obvious. You must plan carefully in life to succeed, learning in life from mistakes and capitalizing on opportunities. You must also plan to achieve discipline. These things are just not natural to humans who if left to their own devices become fat, lazy, and fail. So you must have a weight loss plan to: 1) lose weight properly, 2) lose enough weight to make a life prolonging change, and 3) to maintain your new lifestyle. Sounds easy right? No way! But worth it? For sure.

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The GI diet, based on the Glycemic Index, has recently become very popular, but the GI ranking system has been around since 1981. There have been several books published on the success of the GI diet, but is it really a diet or a lifestyle change?

The glycemic index

Dr. David Jenkins, from the University of Toronto in Canada, developed the glycemic index to measure the speed at which foods break down in the body to produce glucose. While originally intended to help diabetic patients control their glucose levels, it was soon used to help individuals trying to lose weight to control their eating habits and hunger. The key was to decrease the fast breakdown of foods into glucose. Glucose is the natural source of energy for the body. It produces a rush of energy when the food is broken down, and then when it is burned up, it leaves a feeling of hunger and fatigue.

Depending on how fast they elevate the blood sugar level after eating, foods are considered high, medium and low GI foods. Low GI foods rank less than 55 on the glycemic index scale, medium GI foods go from 55 to 70 and high GI foods rank higher than 70. High GI foods break down very quickly in the body and make you feel hungry again soon after consuming them. Low GI foods are slowly digested and absorbed so you feel fuller for a longer period of time after you eat.

High GI foods include:

• white flour products like white bread, croissants, doughnuts;
• heavily processed foods like corn chips, potato chips or pretzels;
• foods high in sugar like cookies, rice krispies, ice cream;
• high starch vegetables such as potatoes and parsnips;
• fruits high in sugar – watermelons, dates and other dried fruits.

Medium GI foods include:

• most types of pasta;
• rice;
• some fruits like mangos, apricots and raisins;
• some vegetables like baked beans.

Low GI foods include:

• most fruits and vegetables;
• legumes;
• cereals that are high in fibers but low on sugar;
• dairy products like low fat plain yogurt, whole, low fat or skimmed milk;
• whole grain breads.

The Low GI Diet

The low GI diet focuses on changing eating habits so that the majority of the foods consumed are from the low GI food group. These foods take longer to break down into glucose in the body. This does two basic things:

• Produces a more even level of glucose throughout the day to avoid those high glucose times followed by the low glucose slumps.
• Stops cravings and hunger from occurring as much.

When these two components combine, they allow the dieter to eat a balanced meal and not experience the “energy slumps”. The whole grains and unprocessed foods take more time for the body to convert to glucose and keep the feeling of being full for longer. It also prevents those cravings which tend to cause overeating or consuming foods that are not on the eating plan.

However, the diet should not rely exclusively on the glycemic index as low GI foods aren’t necessarily healthy. Foods should be chosen based on their overall nutritional value. The glycemic index is influenced by a sum of factors like: the nutrient content of the foods, the extent to which they are processed, the cooking method, food combination or ripeness in the case of fruits and vegetables.

Products that are high in fat have a low GI as they don’t break down as easily as the ones high in carbs. That doesn’t mean you should choose to eat high fat foods in order to stick to the index. As an example, whole milk is ranked lower than the fat free or low fat one.

The glycemic index doesn’t rank foods that do not contain carbohydrates, like fresh meat, chicken, fish, eggs and cheese. However, it includes processed foods that include meat and diary products. For a healthy low GI diet you should choose lean or low-fat meats that have been trimmed of visible fat, skinless poultry, fish and low-fat dairy products, even though they aren’t ranked.

The nutrient content is also very important. Between dates or watermelon and a bag of crisps the obvious choice is the fruit even though the watermelon is considered high GI because of the sugar content and the crips are considered low GI as they are high in fat and slow down the absorbtion process.

It is also important to remember that the glycemic index ranks invidual foods only, not whole meals. Depending on how the foods are combined, the overall GI value of the meal can change and cannot be measured accurately, but the main idea is that including low GI foods in your meal will result in lower GI value overall.

The low GI diet does not lead to rapid weight loss; rather it results in a steady and constant decrease in body weight. The individuals who use this plan find that they have more energy and therefore are more likely to exercise.

So is the low GI plan a diet or a lifestyle? Most experts agree that it is a diet plan that leads to changes and becomes a lifestyle. Eating low GI foods just makes good sense for weight control and maintenance, energy levels and healthy eating.

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A thyroid disorder called hypothyroidism means you have an underactive thyroid gland. If you have trouble losing weight no matter what you do, it could be because you are hypothyroid. There are almost 30 million Americans with thyroid disease and women are 7 times more likely than men to have it. Hypothyroid is the most common thyroid disorder and often misdiagnosed by doctors.

You may get this because it is inherited, or because of previous problems, such as nodules, goiter, thyroid cancer, previous thyroid surgery, another autoimmune disease.

This is a condition where the thyroid gland, a small butterfly shaped organ located at the base of the neck, does not produce enough hormone to function properly.

What happens is that it takes in iodine, combines it with tyrosine (an amino acid) and converts it into the hormones T4 and T3. If your thyroid is normal, 80% will be T4 and 20% T3. These hormones travel through the bloodstream, converting oxygen and calories into energy. If this process doesn’t work properly, then the calories and oxygen cannot convert the energy properly and you may gain weight or incapability to lose weight.

The symptoms can include : weight gain, depression, forgetfulness, fatigue, hoarseness, high cholesterol, constipation, feeling cold, hair loss, dry skin, low sex drive, tingling hands or feet, irregular periods, infertility. You may even experience recurrent pregnancy loss, resistant high cholesterol, difficult menopause, fibromyalgia, chronic fatigue syndrome, carpal tunnel syndrome, or mitral valve prolapse.

Do you feel sluggish and fatigued on a regular basis, or do you get bouts of depression and sadness? Are you always feeling cold, especially your hands and feet, or do you have brittle nails? These are just some of the possible signs of the disease. There may be other causes, but at least this may give you a clue as to why you do not feel well. Check with your doctor in all cases to be sure.

When your metabolism doesn’t work right because you have this disorder, you may find that there’s no amount of dieting or exercise that takes the weight off. You may in fact put on extra pounds, even though you are doing just what you are supposed to.

What can you do ? Meet with your doctor and ask if you need a thyroid examination and blood test. These likely will be a TSH (thyroid stimulating hormone) blood test, along with T4, T3, Free T4 and Free T3 tests.

A drug called levothyroxine (often called Levo-T, Levoxyl, Synthroid, Unithroid) may be prescribed for you. It is usually inexpensive, has minimal side effects, and has uniform potency. However, all thyroid hormone replacement therapies, whether natural or synthetic, have the ability to restore thyroid hormone levels.

Supplements that contain the following might also help:

– L-Tyrosine – is one of the amino acids that your body needs to make thyroid hormones. It is included in some weight control products because it works to stimulate your metabolism. It’s also an element in helping your brain operate more efficiently which makes you feel better.

– Guglipid – an extract from the Indian guggal tree, may improve thyroid function and assist in controlling your weight. Scientists are finding that guglipid lowers bad cholesterol and increases good cholesterol, and thus can help somewhat to prevent heart disease.

There is always hope and lots of help out there for you. If you suspect that you have this condition and you are not sure what to do, talk to your physician for guidance and advice.

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