All about fitness and weight loss

For many people on the wrong side of chubby, weight loss is not the only way to having a superb body. As surprising as it sounds your posture may actually take off those extra pounds from you. All you need to do is loosen up, to loose weight!

Loosening your muscles and hence your posture not only helps you “how to loose weight” but it eliminates spinal cord problems , improves speed and helps you walk more fluidly.

Spending too much time on the television or on the computer, standing in lines for too long or even sedentary jobs often lead to weight gain: that is a proven fact. What you probably didn’t know is that such a lifestyle gives you a bad posture which adds another superficial 15 ponds to your body.

Here are some of the postures that make you look fatter,

Hip- Sitting
When some people carry their weight too far back while walking it gives the illusion of an excess tummy fat.

Forward Lean
This happens when people lean too much to the front. It adds a lot of extra pounds to the back profile.

Lordosis
This happens when people walk with their shoulders too far back, stomach thrust forward and rear sticking out: one of the common effects of too many high heels. This posture not only enhances your stomach and rear but also ruins your curves.

Hunching
This is most common among people with desk jobs. A majority of people working all day long with computers or telephones sit with their shoulders hunched. This causes the chest muscle to contract and gives the illusion of a larger tummy.

Loose muscles, Loose Weight

For people with bad postures that is making you look fatter there are some simple exercises that can make you loose nearly 15 pounds. All you need is a wall and 15 minutes a day!

Stand adjacent to a wall with your head, back and shoulders completely touching it.
Tuck your hand between the wall and your back and check the space.
If the space is too much, slowly try closing in on the space.
Practice this posture while walking around.

Another exercise called the shoulder strokes can help loosen your shoulder muscles hence making your tummy look thinner.

Stand up straight and loosen your hands and palms.
With your elbow straight raise your hands and rotate it like a back stroke.
Do this 20 times and repeat with other hand.

While weight loss for the obese is essential, what is more important is that this weight loss is sustained and gradual i.e. healthy. Over enthusiastic obese patients strain themselves out to lose more weight than they can handle. Often they lose motivation in the middle and gain double the weight or the harm themselves by extensive dieting and exercise.

Hence a healthy weight loss that is gradually carried out as a scheduled program over at least a couple of months under qualified medical supervision. Exercising too much leads to straining of body muscles and can impair them permanently. Dieting without proper guidance can lead to the loss of essential nutrients, fats and proteins leading to deficiencies and some major disorders.

Rapid weight loss refers to loss about 2.5 to 3 kg in a week; this can have adverse effects on the body. Some of the hazards include,

ORTHOSTATIC HYPOTENSION

Orthostatic hypotension is a form of hypotension wherein the blood pressure of a person falls when the respective person usually stands up.

ELEROLYTIC IMBALANCE

Electrolytes play a vital role in maintaining homeostasis within the body. They help to regulate myocardial and neurological function, fluid balance, oxygen delivery, acid-base balance and much more. It can lead to lightheadedness, cramping, confusion, nausea, muscle spasms and twitches

GOUT

Gout is caused by elevated levels of uric acid in the blood that crystallizes and deposits in joints, tendons, and surrounding tissues. It may lead to acute inflammatory arthritis.

FATIGUE,DIZZINESS, DEHYDRATION,HEADACHE,MUSCLE CRAMPING and COLD INTOLERANCE

CHOLECYSTITIS

Cholecystitis is inflammation of the gall bladder. it may further lead to high fever, shock and jaundice ,ascending cholangitis, gallstone etc.

PANCREATITIS

Pancreatitis is inflammation of the pancreas that can occur in two very different forms, acute and chronic. It may occur due to inappropriate re-feeding after caloric restriction. Its complications include shock, hypocalcaemia (low blood calcium), high blood glucose, dehydration and kidney failure.

CHOLELITHIASIS

Gallstones (choleliths) are crystalline bodies formed within the body by accretion or concretion of normal or abnormal bile components.  Obese people have a large and dysfunctional gall bladder, when such a person takes low calorie diet, the frequency of gall bladder contractions leading to gall stone formations.

REDUCE IN RESTING METABOLIC RATE

Resting Metabolic Rate (RMR), is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state. Decrease in lean body mass can decrease resting metabolic rates leading to complications in maintaining weight.
While weight loss for the obese is essential, what is more important is that this weight loss is sustained and gradual i.e. healthy. Over enthusiastic obese patients strain themselves out to lose more weight than they can handle. Often they lose motivation in the middle and gain double the weight or the harm themselves by extensive dieting and exercise.

Hence a healthy weight loss that is gradually carried out as a scheduled program over at least a couple of months under qualified medical supervision. Exercising too much leads to straining of body muscles and can impair them permanently. Dieting without proper guidance can lead to the loss of essential nutrients, fats and proteins leading to deficiencies and some major disorders.

Rapid weight loss refers to loss about 2.5 to 3 kg in a week; this can have adverse effects on the body. Some of the hazards include,

ORTHOSTATIC HYPOTENSION

Orthostatic hypotension is a form of hypotension wherein the blood pressure of a person falls when the respective person usually stands up.

ELEROLYTIC IMBALANCE

Electrolytes play a vital role in maintaining homeostasis within the body. They help to regulate myocardial and neurological function, fluid balance, oxygen delivery, acid-base balance and much more. It can lead to lightheadedness, cramping, confusion, nausea, muscle spasms and twitches

GOUT

Gout is caused by elevated levels of uric acid in the blood that crystallizes and deposits in joints, tendons, and surrounding tissues. It may lead to acute inflammatory arthritis.

FATIGUE,DIZZINESS, DEHYDRATION,HEADACHE,MUSCLE CRAMPING and COLD INTOLERANCE

CHOLECYSTITIS

Cholecystitis is inflammation of the gall bladder. it may further lead to high fever, shock and jaundice ,ascending cholangitis, gallstone etc.

PANCREATITIS

Pancreatitis is inflammation of the pancreas that can occur in two very different forms, acute and chronic. It may occur due to inappropriate re-feeding after caloric restriction. Its complications include shock, hypocalcaemia (low blood calcium), high blood glucose, dehydration and kidney failure.

CHOLELITHIASIS

Gallstones (choleliths) are crystalline bodies formed within the body by accretion or concretion of normal or abnormal bile components.  Obese people have a large and dysfunctional gall bladder, when such a person takes low calorie diet, the frequency of gall bladder contractions leading to gall stone formations.

REDUCE IN RESTING METABOLIC RATE

Resting Metabolic Rate (RMR), is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state. Decrease in lean body mass can decrease resting metabolic rates leading to complications in maintaining weight.

For those of you aiming to shed those extra pounds here are a few myths about weight loss that you have to lose from your head right now.

Size of the stomach: the size of the stomach is not dependent on the BMI of the individual and exercise does not reduce the size of the stomach. Contrary to the popular belief fat people may have a smaller stomach than thin people. It is the layers of fat in the omentum-an internal sheet that is over and around internal organs that make a person obese. Exercise burns these layers of visible fat and the fat which is between organs.

Eating before sleeping: it seems logical that food we eat during the day burns more efficiently than food we eat before going o sleep. But science proves that weight loss is not based on a 24 hour clock. Eating before sleeping is never the less unhealthy as it can lead to indigestion, ulcers and other problems.

Here are a few weight loss tips you need on a weight loss regime:

Take the stairs instead of the elevator. Walk to any destination within 3km.
Exercise for at least 30 minutes everyday. Avoid sitting continuously for a long time, do some simple chores around the house.
Encourage children to play out for at least an hour.
Restrict junk food to once a week, Try smaller sized items when snacking or eating out.  Discourage children from taking second helpings or larger portions.
Parents must be educated on the problems of child obesity and the simple ways in which it can be prevented.
Schools, colleges etc can ensure the ban of Soft drinks and other unhealthy food items inside the campus.
Schools can give counseling sessions to students about the importance of weight loss
Minimize salt content in food, choose and eat more healthy varieties of food.

Obesity has continued to spread its dangers in today’s world with the common man being unaware of too much indulgence. Every day junk food stalls and restaurants continue to burgeon strangling ignorant people with calories.

Of the few who recognize obesity, see it only as a cosmetic problem and remain unaware of its dire medical consequences. Humans thus gorge on layers of fat and taste behind which looms only death.

Finally it is one realization that will save us all, “One should eat to live and not live to eat.”

For obese patients planning to lose weight a proper program and schedule assisted by qualified physicians is a must. Weight loss is a very difficult aim to achieve and dangerous too.

Any weight loss program has three basic goals.

To prevent further weight gain
To lose weight and achieve a realistic target BMI
To maintain a lower body weight over a long term

The Three Stages Of A Weight Loss Program

Motivation
Motivation is the act of providing a reason for a person to undertake a particular course of action. This is the most important step for weight reduction as most enthusiastic patients lose hope in the middle of their programs and have a double fold rebound.

The patient should be approached in a non confrontational, nonjudgmental fashion. In case of children the physical activity must be enjoyable and not over-exerting. Small rewards can be provided to those who successfully reach goals.

Exercise
For Losing weight:  A number of case studies have shown that regular physical activity can markedly reduce weight and fat mass without dietary caloric restriction in overweight men and women.

An effective weight loss program will include 3 to 12 months of training with 30 to 60 minutes each day. The best long term results may be achieved when physical activity produces an energy expenditure of at least 2500 kcal per week. Adherence to the exercise training program is a critical factor for a successful long term weight loss.

For Maintaining Weight: A large proportion of individuals will eventually regain weight up to their initial body weight.

Mild exercise is not able to maintain weight in obese and overweight individuals who are prone to weight gain. 90%of people who were able to maintain their weight report that regular physical activity is a critical component of their success.

People who have succeeded in avoiding weight regain have reported mean exercise energy of about 2700Kcal per week which equals to about 4 miles of walking per day. Hence a minimum of 80-90 minutes of moderate intensity physical activity per day may be needed to avoid weight regain.

Dieting

An obese Man/woman must take a healthy mixed diet of about 1400kcal everyday, and must exercise enough to maintain a negative balance between energy taken and energy expended.
Protein should provide for 15-20% of total intake .No more than 30% of total energy intake should come from fat. Fatty meats, full cream diary products, palm oil, coconut oil and processed foods should be avoided. Carbohydrates should provide 50-55% of total energy intake.

The greatest love on earth is indeed one’s love for food. It is indestructible and the most sincere.
It is a dietician’s job to make the obese get over this love: no doubt one of the toughest jobs on earth.

Obesity one of the greatest problems crippling humans now has a number of co morbidities that includes diabetes, blood pressure, arthritis , heart disorders and bone problems. An Indian dietician thus holds a very important position in today’s society.

The Indian diet is quite balanced in itself. But in the past few years many have switched to the western diet laced with Pepsi, pizzas and pastas which is the sole reason for the sudden peak in obesity. Also many have lost control of calories eating too much of rice and wheat which mostly gets stored as fat in the body.

Also studies have proven that Indians are very susceptible to abdominal obesity due to a gene we carry. Hence we have to be extra careful to tread the line of obesity.

An Indian dietician works in clinics, hospitals or specialty centers (like diabetics, kidney or coronary wards). They assist infants, elderly, the sick, athletes and the obese to control their calories and nutrition.

They help patients carry out a customized food plan that is drawn up especially for them. This plan is based on their occupation, age, weight, fitness, disorders and stress levels.

Dieticians should necessarily enjoy working with people. Apart from working in clinics or hospitals they may also be employed in defense establishments, educational institutions, residential schools, factories, sports establishments, and health and fitness centers

Research in diet and nutrition is also an option. Organizations like The UN and some NGO’s employ dieticians to work on new diets.

If you enjoy writing you may even combine journalism or blogging with health and nutrition and write about diet plans and weight loss tips. In fact most news papers, magazines and television channels employ their own special dieticians to write columns and host programs on weight loss and answer queries.

You must have good communication skills and a lot of patience if you want to be a dietician. A lot of cajoling and convincing is required to motivate obese people to follow dietary restrictions. Also you must make sure you are fit and healthy as patients will look for practice and prescribe.

The majority of diets available are built for the western world. These have to monitored and customized for the Indian. Also most Indians are vegetarians and hence they demand a unique diet to suit their body and life style. Hence as an Indian dietician you will have to be willing to try different approaches and experiment.

Do you need to lose weight and get in shape? Well, running is one of the most ideal activities for that purpose. It helps a great deal in getting rid of your flabby abs and bulging stomach. In addition to not needing much special equipment, you can do it almost anywhere, anytime…

Check out the complete article here: Running for Weight Loss

For several years it has been recognized that south Asians have certain unique clinical and biochemical characteristics that make them susceptible to obesity .These are collectively referred to as the South Asian Phenotype. Asians have a unique body phenotype with relatively lower BMI but increased abdominal adiposity and body fat particularly visceral fat.

The Asian Indian race both native and migrant has extra body fat in its composition which has now been nicknamed “The Thin Fat Indian”. We have more fat and less muscle and have the best brains but do not make the best athletes. Possibly we have world chess champions and are the software outsource capital of the world but we lack woefully in Olympic sports.

The traditional India diet is very healthy and balanced. Indians get their proteins from lamb, fish, chicken, bean and pulses.

The carbohydrates come from rice, wheat and bread. Due to climatic differences across India, rice is popular among south Indians while wheat is preferred by north Indians.

The cooking oils, nuts, ghee and butter used in Indian diets serve as source of fats. The type of oils used in different parts of India is different for example groundnut oil is largely used in eastern India and coconut oil in south India.

The various mixes of vegetables and fruits used provide all the essential minerals and vitamins. Fruits like guavas, mangoes, grapes, melons, oranges, apples etc are widely grown and consumed in all parts of India.
The majority of Indians are vegetarians and hence it comes as no surprise that their diet is nearly entirely comprised of vegetables.

Dairy products form a major part of the Indian diet. A large number of Indian savories are made from curd or milk. Yogurt is used in curries, milk in sweets and porridge, deserts etc. curd is used in a variety of sauces in Indian gravies and in chat items like Chat Paapad. Butter milk is a part of the staple Indian diet in most parts of India.

It is not surprising that spices form the core of the Indian diet. Most of these spices are used not only for their smells and exotic flavors but also for their medicinal properties. Turmeric is a well known anti septic and is also proven to prevent Alzheimer’s disease. Ginger has cold relieving properties. Other spices like cardamom, cinnamon, cloves, coriander, garlic and chilies are other commonly used spices.

Waking up early is a brilliant way to get you more time in day. It can make a huge difference in your life. The idea of waking up earlier can seem painful but once you start doing it time and again and experience its benefits, you will see the light at the end of the tunnel…

Check out the complete article here: 9 Reasons to Wake Up Early

For any over weight person embarking on a weight loss program, reducing tummy fat is the first goal. It is most important on the cosmetic scale and the health scale. Reducing tummy fat is frankly one of the toughest stages of a weight loss regime. The stomach has extra padding layers which conveniently store fat. And this fat always burns last.

Starving one’s self or exercising for hour together will not simply burn your tummy fat. This program must combine portioned, nutritional meals and regular moderate exercise. The greatest challenge is of course sticking to the plan, till all the tummy fat is burnt.

Exercise To Reduce Tummy Fat

Cardiovascular exercises and work outs that lay emphasis on the tummy are the best means one has to reduce tummy fat.

Cardiovascular exercises like aerobic dancing, jogging, swimming, cycling etc can help reduce weight quickly and most of this fat goes from the tummy. All cardio exercises should be accompanied with proper breathing exercises to make them really effective. They must be typically done for about half an hour each day till you reach your peak heart rate.

Tummy exercises such as crunches helps reduce tummy fat and strengthen the abdominal muscles. It also gives you leaner muscles which will relatively reduce your tummy size. These give you best effects when they’re done at least for an hour each day and are effectively coupled with cardio work outs.

Some special machines like Pilates and belts can help you achieve a flat belly in no time.

Eating To Reduce Tummy Fat

The first thing an obese person should know is that starving will take you no where. If you starve yourself, you will simply over eat later. Also you will feel weak to exercise and this will lead to severe rebound.

The body cannot function properly and cannot initiate weight loss if it doesn’t have the proper nutrients. With starvation your metabolism slows and even though some fat is burned, this is much less and difficult than what you will achieve with exercise and balanced diets.

A proper diet to help reduce tummy fat should necessarily include foods which are rich in fiber and add a balanced amount of carbohydrates. Any meals with sodium must be strictly avoided as this will store water in the fat cells and give you a bloated look. Drinking lots of water also helps burn tummy fat.

Today is the Day!

It’s important to make a commitment to yourself that this time is going to be for real. Put down the bag of chips and pick up some carrots! Slowly incorporate healthy changes into your diet and build up your endurance by exercising for at least 15 minutes a day. If you keep up with a plan you’ll be sure to see results!

The reason losing tummy fat is so difficult is because your fat cells are extremely bloated with toxins. This is your body’s defense mechanism to keep your body healthy. But it makes it terribly hard to lose weight.

Hiking is a popular, low-cost way to get out and take a break from daily life. It is also a fun, and natural way to improve your physical, mental, and emotional states. But have you ever thought, what are the health benefits of hiking and trekking? Here are a few…

Check out the complete article here: Health Benefits of Hiking

It was around 1.8 million years ago when Homo Erectus became the first hominid to apply fire to food, thus enkindling the first hunting & gathering ceremony in which animals became a significant part of the diet and resources were shared. Presently at the advent of the 3rd millennium, we are victims of our own evolutionary success having developed a high calorie diet while minimizing the amount of energy expenditure. What started as just another extra slice of the cake, obesity has reached epidemic proportions today.

Obesity is defined as having BMI over 30. Better than BMI, waist-hip ratio or waist circumference are considered good obesity indicators. Apart from High fat deposition, the distribution of fat is also important with abdominal adiposity being the most risky.

Stomach contractions are generally unmistakable hunger signals to the stomach’s owner, that is, if the owner is in the normal weight range. The trouble with most overweight men and women is that their signaling system has somehow broken down. They feel hunger pangs, but they fail to get the message to take in food. As a paradoxical result, they eat more, and they eat more often

Co morbidities of obesity include Type 2 Diabetes, Hyper-lipidemia, hypertension, obstructive sleep apnea, heart disease, stroke, osteoarthritis, cerebro-vascular disease, gall stones, degenerative joint disease and a variety of cancers.

All hope is not lost for the obese. The obvious solution is to lose weight, but the obvious question is How to lose weight?. Losing weight requires focus, will power and medical help. First the patient has to be made aware of the complications of being obese and He/She has to be motivated to lose weight.

Umpteen numbers of diets are available for weight loss but most of these are bogus. Even if one loses weight through these diet plans, rebound is unavoidable and he/she ends up putting twice the amount of weight as before. Starving or skipping meals is not the solution either as it leads to severe binge eating afterwards.

A number of case studies have shown that regular physical activity can markedly help lose weight and fat mass without dietary caloric restriction in overweight men and women.

An effective training program will include 3 to 12 months of training with 30 to 60 minutes each day. The best long term results may be achieved when physical activity produces an energy expenditure of at least 2500 kcal per week. Adherence to the exercise training program is a critical factor for a successful long term weight loss.

It is very easy in our present society for a person to become ill and diseased. Most people are exposed to a constant flow of toxins everyday because of our environment. The effect of accumulated toxins in the body results in a host of degenerative diseases. And that is where detoxification comes into picture…

Check out the complete article here: Importance of Detoxification

Eating healthy foods is a long-term solution for sustained weight loss and better health. We all know we should eat healthily, but it is often difficult to do so, given the abundance of junk food around us. So here is how to make nutritious choices that can have a profound and positive impact on our health…

Check out the complete article here: Making Healthy Food Choices

Obesity results from the interaction of many factors in genetic, metabolic, behavioral, environmental and lifestyle influences. The basic principle behind weight gain is defect/imbalance in energy homeostasis. i.e.; lack of proper dieting. As a result the excess energy is stored in the body and the fat cells increase in size and number.

In a study in the University of New South Wales, animals were offered cafeteria diets (chocolate bars, cheese curls, cookies etc).These animals became obese and began to refuse their natural food .Even more starling, they began to eat these food items even when they were not hungry. Junk food thus has been proved to have the ability to develop “fake”hunger leading to repeated eating and obesity

Over the years the average fast food consumption and portion sizes has increased.

Ready access to inexpensive snacks, drive through and quick delivery, the popularity of buffet dining, television advertising of unhealthy foods, school contracts with soft drinks and other junk food companies reflects the double edged sword of technological advancements as these can have disastrous effects on our body.

There is a clear decrease in traditional three meals a day pattern and a rise in more frequent, less formal eating occasions commonly described as snacking. While the eating frequency per se may not contribute to obesity patterns, the quality and quantity of these snacks have severe impact on individuals. Studies have shown that consuming increasingly large packets of chips or sandwiches during these “snacking” is associated with significant increase in appetite and the individual ends up consuming large quantities during the subsequent meal.

Contrary to popular assumption dieting does not refer to starving yourself off calories and cutting out any traces of carbohydrates and fats. In fact when you’re dieting you’re not expected to give up on any kind of, you only have to cut down on the size of the portions.

An obese person who is dieting is encouraged to have around 1500-1600 Kilo calories a day. This diet should have a major contribution from proteins, vitamins and minerals and less contribution from fats and carbohydrates.

Fats and carbohydrates should never be cut out from the meals as is common among most diets popular on the net. Deficiency of fat may lead to loss of lean muscle which in turn to many health disorders. Also cutting out carbohydrates drains you of energy which only prevents you from exercising and makes you hungrier.

The bitter gourd has excellent therapeutic qualities. Bitter gourd has high quantities of vitamin like A, B1, B2 and C, and minerals like calcium, iron, phosphorous, copper and potassium. In the western world it is also used to make teas and soups…

Check out the complete article here: Health Benefits of Bitter Gourd (Karela)

Dieticians and nutritionists correct eating habits of patients and help them lead a healthy life. They are employed to assist people to plan meals depending upon their age, work and lifestyle. If the patients have a special disorder like diabetes or heart disease, the diets are customized for them. They monitor their patients repeatedly and implement the effects on the diet plans.

A dietician is often confused with a nutritionist. A nutritionist simply studies the effect of storage, heat and other physical- chemical factors on food. They also evaluate the effect of food on humans. They are usually employed to prevent complications in patients and assist them in recovery.

The studies of Nutrition and Dietetics are interlinked and complimentary to each other. It is one of the growing possibilities in today’s world. These practitioners find jobs in hospitals, clinics, star hotels, labs, canteens, recreation centers etc. Also, they are employed by private agencies for consultancy. There are many openings in the media and print for columns and programs.

A dietician must be socio-friendly and easily likable. They must be apt in communication and have enough patience to convince children and adults to follow the diet plans. In cases of the critically ill and elderly, they have to closely monitor the situational and be ready for emergencies. In such cases one mistake may cost a life.

There are four types of dieticians and nutritionists.

Clinical Dieticians
They work in hospitals and clinics and assist in drawing diet plans for the sick. They associate with doctors to draw up nutrition and calorific restriction details to avoid further complications and best assist the recovery of the patient.

Community Dieticians
They work in public health centers like clinics, home health agencies and health maintenance organizations. They design diet plans to prevent disorders and promote general health.

Community nutritionists analyze fiber and nutrition content in packaged foods and prepare literary distribution.

Management Dieticians
They work in health care facilities, companies, schools, defense establishments, sports facilities, prisons etc. They plan the large scale meals and over see the sanitary conditions. They also help prepare individual records of each patient.

Consultant Dieticians
They work under health care facilities or carry out their own private practice. They assist their patients on diet planning, weight loss, cholesterol reduction etc.

People opting to work as a dietician or a nutritionist may study a three year B.Sc. in Nutrition and Dietetics. Four year courses are also available in post graduation.

Beautiful, shinning hair is a valuable asset. But Long hair is gorgeous, sexy, lush, and at the same time pain to maintain. As a result, caring for long hair is time consuming compared to caring for short hair. Here are some simple maintenance techniques for long hair…

Check out the complete article here: How to Care for Long Hair

Unlike the stomach, fat from the hips and the thighs reduce only as a package. When you start a weight loss program, the first two go is the flabby weight from your stomach followed by the thighs.

Some of us may simply have a broad frame and bone structure. But some over weight people have exceptionally large thighs and hips. Unfortunately they are genetically viable to have more fat stored around their thighs and buttocks. 

You may go on a special exercise and diet regime to reduce fat from your thighs and hips, but you must practice a lot of patience. You cannot lose all the fat over night, it will only burn gradually. There are no instant solutions to your fat except maybe liposuction. But this procedure is costly and not very effective. 

The best way to reduce fat from your thighs and hips is by diet control. If you are overweight and most of this weight is concentrated in your thighs, buttocks and hips then you must take up a weight loss diet with low fat food items. A sensible diet plan should contain lots of fruits, vegetables and whole grain carbohydrates which are low in fat and have moderate amount of proteins. 

The way you eat and how you plan your meals is the main question. Even though many web sites and journals may suggest otherwise, eliminating all the carbohydrates from your diet will take you no where. Carbohydrates is the main source of energy in the body and cutting it down will only make you tired and sick. 

The best plan is to start your day with a bowl of cereals say corn flakes. Avoid sugar filled cereals. For flavor simply add some fresh fruits. Any preservative will only add to the fat in your body. Take a healthy lunch filled with at least one salad. Avoid too much coffee and instead fill yourself with fresh fruit juices minus the sugar. You can occasionally indulge in your favorite food items but remember to moderate. 

As mentioned before there is no specific exercise to reduce your thighs or hips and diet control will remain the best plan. Some exercise like cardio which put the entire body muscles to use is the best exercises for reducing your thighs and hips. The best cardio exercises that will help burn fat from the thighs and hips are aerobics, skipping (30 minutes), swimming (an hour), brisk walking (30-45 minutes) and pedaling (30 minutes).

One of the many questions being asked about medical care these days is whether the routine check-up really keeps you healthy. Bottom line, regular checkups are a valuable tool in maintaining good health. Here are some health check ups that you can do at home to keep yourself healthy…

Check out the complete article here: Self Health Check-ups at Home

There are many people who are desperately ashamed of their lower body. They have slim arms and flat stomachs but are cursed with huge thighs and buttocks.  

With more and more exercise only their upper body burns fat. They spend money on scam diets and fitness programs which only make their body look even more disproportionate. The lower body carries some areas which can be awfully difficult to reduce. This depresses any person on a weight loss regime. With a disproportionate body, you cannot wear most of the clothes and instead covering yourself with baggy tents that hide you completely. 

Even though the lower body can be a tough operation, it is not impossible. You only need to know the right facts and tips that will help you make visible and permanent changes to your lower body.Once you know the causes and problems you will be able to fix it and plan your own diet and exercise regime. 

There are numerous muscles in your legs, butt, thighs and lower belly. You need to figure out exercises which will make these muscles work in harmony. With such exercises you can bring about visible results without spending exorbitant sums in gyms. Also you must make sure you do not twists these muscles as it can cause you serious injury and cause a major set back in your weight loss regime. 

You don’t have to lift weights or use complicated Gym equipments. Regardless of your goal, if you simply want to shape, tone, build, sculpt or reduce your lower body the exercise is the same. 

Your age, sex, occupation or size has no bearing on the type of exercise which will help reduce fat from lower body. Your body can adapt to any regime if you carry it gradually and follow a healthy nutritional diet plan. 

Do not believe in cellulite creams, lotions, fat burning pills, butt enhancement lotions. All these are only scams designed to burn your money and not fat. The advertisements look good and the idea of a quick fix sound appealing but these products have absolutely no effect on your fat. The only way to reduce your weight is by exercising properly and eating right. 
 

Walking is that one exercise which can help reduce any part of your body. Al though the effect is very gradual it is permanent and totally worth it. Also sit ups, and skipping helps tone the thighs. Aerobics can help shape your entire body proportionally. Don’t waste your money on heavy lifting in gyms; instead just do some simple cardio every day at least for an hour.