Experts share their top tips for weight loss success.
By Kathleen M. Zelman, MPH, RD, LD
Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.
Here's what they said:
Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Rabu, 19 Desember 2007
Selasa, 11 Desember 2007
Free Weight Loss Tips - Balanced Diet
Balanced, healthy eating is based on the "Food Pyramid" which contains six main food groups. Eating a balanced diet means eating foods from each of the six main food groups, each day and excluding fats, oils & sweets.
The Food Pyramid (6 Food Groups)
1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings
If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.
By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]
The Food Pyramid (6 Food Groups)
1. Fats, Oils, Sweets: Use Sparingly
2. Milk, Yogurt & Cheese: 2-3 Servings
3. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts: 2-3 Servings
4. Vegetables: 3-5 Servings
5. Fruits: 2-4 Servings
6. Bread, Cereal, Rice, Pasta: 6-11 Servings
If you follow the recommended servings for each of the six food groups (Fats, Milk, Vegetables, Meat/eggs, Fruit, Bread/pasta etc.) each day, and choose lower-fat, lower sugar brands, you are sure to get sufficient nutrients like: protein, vitamins, minerals and fiber.
By choosing the lower number of servings from each group your calorie intake should add up to about 1600 calories, per day. If you choose the highest number from each group, your calorie intake should be about 2800-2900 calories, per day.
Food Pyramid Serving Sizes
Food Group Serving Size
Bread, Cereal, Rice, Pasta, Noodles 1 slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin, or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta, noodles; 1 ounce ready-to-eat cereal.
Vegetables 1/2 cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked peas, beans, other legumes; 3/4 cup vegetable juice.
Fruit 1 medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice); 1/4 cup dried fruit;
Milk, Yogurt, Cheese 1 cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed cheese.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts In this group 2-3 servings equals 5-7 ounces of cooked lean meat, or poultry without skin, or fish. Note: 1 egg (or 2 egg whites), 1 tbsp nuts, or 1/2 cup cooked peas, beans count as 1 ounce of meat.
Fats, Oils and Sweets Use sparingly. Note: Use fats/oils low in saturated fat. Unprocessed vegetable oils are best. Avoid fats with hydrogenated fat or trans-fatty acids.
Alcohol is not included in the Food Guide Pyramid. But official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.]
Sabtu, 01 Desember 2007
SKIN CARE
Sunless Tanning – A Brief Overview
Tanning is one of those things that you simply can’t go without nowadays if you want to look good. No matter how naturally handsome you are, or how hard you’ve been hitting the gym – darkening your skin by a few shades will always boost the effects of your appeal dramatically. A few decades ago however, scientists began to realize the dangers that the Sun’s UV rays hold for us.You see, lying out on the beach under the bright Sun can do wonders for your looks, but it can also lead to many health complications in the long run – the most serious one being skin cancer. Also, everyone’s probably experienced the terrible effects of overestimating your tanning timing – being unable to fall asleep at night because you don’t know which side to turn to, the burning sensation even when putting on clothes – these can easily deter anyone from Sun tanning.
There’s a safer alternative to lying under the Sun – tanning booths – but those don’t really eliminate the health risks associated with UV rays. The benefits they provide are that they’re more convenient (you don’t have to rely on the weather to get tanned), and you can monitor your time more efficiently. But if you’re afraid of skin cancer, you should avoid those as well.
What does that leave us? Sunless tanning is the cosmetic industry’s answer to those problems. It involves various procedures which can alter your skin color without exposing you to harmful UV rays.
Sunless tanning products generally work by applying chemicals to the skin, which then cause reactions that lead to color changes. There are several kinds of sunless tanning products, all of them with their own advantages and disadvantages.
DHA-based products are currently considered to be the best, as they can be very efficient and completely harmless. DHA stands for dihydroxyacetone, a chemical which interacts with the amino acids in your skin’s uppermost layer – the “horny layer”. The reaction causes color changes in the skin, a process similar to one that is commonly used in the food industry. The tan fades quickly though, lasting about 3-7 days. This is because the skin’s dead cells are continuously shed off, and they’re the ones affected by DHA’s effects.
While DHA-based products are the most effective you can buy right now, there are others which can be used to further increase the effects and make them more prominent and/or quick-acting. There are various tanning accelerators, most often sold in the form of pills and lotions, which are normally based on the acid tyrosine. Tyrosine is known to stimulate your body’s natural melanin production, which in turn boosts the tanning process.
There are other methods available too – if you need a quick fix that only lasts one day or so, you may find the perfect solution in temporary bronzers. Those products work by actually staining your skin, and therefore they last until they’re washed off. Be careful though, bronzers can leave marks on your clothes, so avoid wearing light-colored clothes after bronzing yourself.
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Articles, tips and reviews on treatments, products and the general care for acne, rosacea, eczema and more. We also have information for anti aging, natural and men's care. Please also be sure to check out our forums to discuss any and all aspects of the care for you skin including what works best for you.
Skin Care Tips
Wear a sunblock every day... The primary cause of premature aging is exposure to the sun without adequate care and protection. Don't wash your skin too often... Washing strips oil and moisture. Besides, tap water contains chlorine which causes oxidative damage. Washing your face twice a day is sufficient. Do not smoke... Smoking can cause the skin to age prematurely, as well as take on an unflattering sallow tone. Nicotine will reverse your anti aging routine quicker than anything else. Wear sunglasses... This will protect the eyes as well as the delicate skin around them. Take care in checking the products label and make sure they provide UVA and UVB protection. Warm water over hot... When bathing choose warm water over hot. It is not as drying and is more natural. Get ample sleep... Most of the body's repair and rejuvenation occurs while you sleep. Follow a nightly regimen... Apply products 1 hour before bedtime to allow ample time to penetrate the skin. Exercise regularly... It increases the flow of nutrients and oxygen to the skin, which will give skin a natural, healthy glow. Choose products carefully... Everyone's skin is different, so try several to see which products work best for you and which produce an anti effect. Never sleep with makeup... Sleeping with makeup is not natural for your skin. It may also have an adverse effect with your anti aging routine.
Skin Care Tips
Wear a sunblock every day... The primary cause of premature aging is exposure to the sun without adequate care and protection. Don't wash your skin too often... Washing strips oil and moisture. Besides, tap water contains chlorine which causes oxidative damage. Washing your face twice a day is sufficient. Do not smoke... Smoking can cause the skin to age prematurely, as well as take on an unflattering sallow tone. Nicotine will reverse your anti aging routine quicker than anything else. Wear sunglasses... This will protect the eyes as well as the delicate skin around them. Take care in checking the products label and make sure they provide UVA and UVB protection. Warm water over hot... When bathing choose warm water over hot. It is not as drying and is more natural. Get ample sleep... Most of the body's repair and rejuvenation occurs while you sleep. Follow a nightly regimen... Apply products 1 hour before bedtime to allow ample time to penetrate the skin. Exercise regularly... It increases the flow of nutrients and oxygen to the skin, which will give skin a natural, healthy glow. Choose products carefully... Everyone's skin is different, so try several to see which products work best for you and which produce an anti effect. Never sleep with makeup... Sleeping with makeup is not natural for your skin. It may also have an adverse effect with your anti aging routine.
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