The Daily Gain 
Gain knowledge, not pounds! A generous portion of news, tips, and highlights from the world of health.
50 Surprising Causes of Weight Gain
Posted by juleslein on October 06, 2008
Are you putting on weight despite your best efforts at eating well and staying fit? There are few things more frustrating than working hard and not seeing results. But don’t lose hope. There could be more culprits at play that are keeping you from achieving your weight loss goals. Here are a few weight gain factors you should pay attention to.
Medications
Some medications may help you out greatly but have side effects that cause you to put on weight. Remember, even if you do suspect your medication is the problem behind your weight gain, never stop taking it without consulting your doctor.
1. Steroids. Steroids such as prednisone, often given to suppress inflammation caused by arthritis, skin rashes and asthma, can cause you to retain more water than you should and in effect put on weight.
2. Antidepressants. If you’re on an SSRI like Prozac or Zoloft, you may be experiencing one of the common side effects, which is weight gain. These medications can decrease your metabolic rate or can cause hormonal changes leading to greater hunger.
3. Diabetes medications. Diabeta and Diabinese, two medications often prescribed to diabetics, cause sometimes cause weight gain. Be aware, however, that other drugs prescribed for diabetes like Symlin can actually cause you to lose weight.
4. Heartburn treatments. Those suffering from horrible acid reflux can often find solace in a heartburn medication like Prevacid and Nexium. These drugs can sometimes cause slight weight gain though in some individuals they react differently, causing a weight loss.
5. Birth control. If you’ve just begun taking birth control and you notice you’ve put on a few pounds, the pill could be the cause. However, weight gain associated with the pill is rarely over a few pounds and should be fairly slight.
6. Migraine relievers. Migraines can totally sidetrack your day but they may also be sidetracking your diet. Some medications can cause weight gain, so ask your doctor if you can switch to a different brand which might have less of an effect.
7. Seizure preventatives. There are several medications out there that can help seizure sufferers but some may cause weight gain, while others like Zonegran can be weight neutral or assist in weight loss.
Lifestyle
Small changes in the way you live or elements of your daily life may be to blame for your weight gain.
8. Going on vacation. If you’ve just gotten back from vacation and noticed you’ve put on a few pounds, you’re not alone. Studies have shown that people often throw good eating habits out the window when they’re on a break, so give yourself a few weeks to get back into the habit of eating right and you’re likely to see the gain go away.
9. Working too much. Being a workaholic can not only stress you out and lead to weight gain, but it’s more than likely requiring that you spend hours in front of a computer screen, not moving much. This inactivity can cause you to burn few calories than usual and put on a few pounds over time.
10. Lack of sleep. As odd as it may seem, not getting enough sleep could be a major reason that you’re putting on weight. When you’re tired your body can’t function as it normally would and begins storing more fat.
11. Stress. Whether you’re stressed about a job, home life or something else, you could be setting yourself up to put on more weight. Our bodies react to stress by slowing down and storing more energy, anticipating hard times ahead.
12. Relying on “low fat” foods. Don’t fall for the low fat packaging on many supposedly healthy foods. Many of these foods contain just as many calories as their high fat counterparts and aren’t really all that healthy at all.
13. Not eating enough fiber. Studies have shown the fiber creates a feeling of fullness and satisfaction when eating that can cause you to eat less. If you feel like you just can’t get full, try switching to a higher fiber diet.
14. Too much high fructose corn syrup. A major ingredient in many sweet treats, this syrupy substance can also be a contributor to weight gain. Your body uses fructose more like a fat than it does glucose, another sugar, which it uses more as an energy source.
15. Drinking too much soda. While it may help perk you up when you’re dragging after lunch, too much soda can help you to pack on the pounds. Containing loads of high fructose corn syrup not to mention calories, soda can be a quiet culprit in weight gain, so if you can’t give it up at least try switching to diet.
16. Friends who are overeaters. If you find that when you go out to dinner with your friends that they encourage you to eat more than you should you may be putting on weight that you could otherwise avoid. That doesn’t mean you have to avoid these friends, just do things that don’t involve eating or be firm about being full.
17. Paying with credit cards at dinner. Studies by major credit card companies have shown that people are inclined to order more food when they are paying by credit card rather than with cash. Keep your hungry eyes from wandering by paying for your meals with paper rather than plastic.
18. Not eating enough. Oddly enough, starving yourself may have the opposite effect than what you desire, at least at first. When your body is starving it will slow down your metabolism and store energy, causing food to stick around longer. So eat right instead of just eating less.
19. Quitting smoking. Some people find that they pack on a few pounds after they quit smoking. Of course, this shouldn’t be a deterrent to quitting as the health benefits of not smoking far outweigh the costs of a few pounds. Just work to compensate for the change by adjusting your diet and lifestyle.
20. Small lifestyle changes. Sometimes your life with undergo small changes that you may not even be aware of related to your eating habits and fitness. Think hard about something that could have changed in your life that would be causing a weight gain.
21. Settling into a relationship. The old stereotype may be true, being in love can cause you to put on more weight. If you notice that you may be a little less conscious about what you eat nowadays, try to get your sweetie involved as well and make it a dual effort to stay fit and sexy.
22. Portion size. Just because something is put in front of you doesn’t mean you have to eat it. You may not realize you’re eating far too much due to simply being served more, so watch what you’re eating.
23. Spending too much time at the bar. Beer and mixed drinks can form a sneaky way for calories to creep into your diet. If you’ve been drinking more than usual your liquid diet could be to blame for your weight gain.
24. Feeling guilty. Many people feel guilty about putting on weight and get depressed, sometimes giving up or emotionally eating instead. Don’t beat yourself up over a few pounds, just try to do better in the future.
25. Skipping meals. Skipping meals can slow down your metabolism and cause you to overeat when you do actually sit down to a meal. So space your meals throughout the day to avoid meal related weight gain.
26. Eating too fast. You may be starving, but slow down and take time to enjoy your meal. It will give your body a chance to register that it’s full before you eat too much.
27. Not intensifying your workout routine. You may be working out, but are you working hard enough? Over time you need to ramp up your workout routine to get the same effect, so make sure you’re not just working out in name alone.
General Physical Factors
Look to these things for possible explanations of strange weight gain.
28. Menopause. Menopause causes many changes in the body, one possible one being a redistribution of weight in the body, moving from the hips to the midsection. Hormonal changes can also trigger greater appetite, poor sleep and depression.
29. Food allergies. Some food allergies, even mild ones, may be causing you to put on weight. As odd as it may sound, when you eat these foods you’re allergic to it can cause an addictive effect, making you crave the food even when you’re full.
30. Aging. Most people, as they age, feel their metabolisms beginning to slow down. If you’re not feeling that its as easy to lose weight as it used to be, take this into account and start working at a program that better reflects your new needs.
31. Depression. While depression can cause a loss of appetite in some people it can also cause an increase in others. Many eat to fill the sadness they are feeling. This emotional eating is harmful to both your mental and psychical health, so seek medical treatment if you think that this is the case for your weight gain.
32. Getting a cold. New studies suggest that getting a cold may actually cause you to gain weight. Certain viruses seem to increase the number of cells that develop into fat, causing a marked increase in weight over time.
33. Inflammation. Many lifestyle factors including stress, smoking and lack of sleep can contribute to inflammation and certain foods can have an inflammatory effect as well. This can lead to weight gains where you feel there should be none.
34. Your genes. While we are all responsible for our own choices, to some degree our ability to lose and maintain weight is determined by our genes. Some people will need to work harder to lose the pounds than others and will be fighting against their natural propensity for weight gain.
35. Building muscle. If you’ve been working out a lot and find that you’ve actually put on weight, don’t freak out. It could just be that you’ve put on muscle weight and are healthier than you were before, despite the increased weight.
36. Pregnancy. While this may be somewhat obvious, pregnancy is a reason for unexplained weight gain and unless you’re entirely sure it’s not the reason for yours don’t completely discount it– many pregnancies are unexpected surprises.
37. Water retention. Most women are familiar with the bloating that can happen when their menstrual cycles are on the horizon but there are times when this water weight gain can be more serious can caused by kidney or heart failure so it’s important to get unexplained water retention checked out.
Disease and Illness
You may be aware you have one of these conditions or just think you might, but it could be the source of your weight gain.
38. Thyroid problems. A common but sometimes undiagnosed cause of weight gain is hypothyroidism. It causes a deficiency in the thyroid hormones leading to fatigue, weight gain and slowed metabolism though much of the weight loss associated with its regulation comes from loss of accumulated body fluids.
39. Cushing’s syndrome. This syndrome is caused by an excess of the hormone cortisol in the body, the same one that’s released when you’re feeling stressed, and causes your body to react in much the same way it would to stress, storing energy and putting on weight.
40. Essential Fatty Acid Deficiency. Essential fatty acids, such as in flaxseed oil, help our bodies to manufacture hormones and maintain a good metabolism. Deficiencies in these can cause cravings for unhealthy foods and metabolic problems and over time, weight gain.
41. Kidney disease. One of the symptoms of kidney disease can be weight gain due to fluid retention. If you’re noticing an especially large amount of bloating without a particular reason, head to your doctor as soon as you can to rule out this serious condition.
42. Heart trouble. An sign of heart trouble may actually be weight gain. This can be caused by your body retaining more fluid than usual. If you can push your fingertip into the skin and it leaves a mark rather than springing back you’re retaining water and should head to the doctor.
43. Blood sugar imbalances. Eating simple carbs can cause rapid fluctuations in blood sugar which in turn can cause more cravings for sugary foods as your body struggles to maintain a balance.
44. Ovarian cysts. Women should look out for polycystic ovary syndrome. It can potentially cause a weight gain of up to 30 pounds over a period of years and over goes unnoticed because it’s so gradual. Doctors are unsure why exactly it causes weight gain but have noted that it appears to be genetic, so get checked out if you know a family member who’s had it.
45. Tumors. In women, sometimes rapid, unexplained weight gain can be associated with ovarian tumors. Many of these are benign, but if left unchecked can grow to huge proportions.
46. Liver dysfunction. Problems with the liver can often be associated with weight gain. Your body may start retaining excess fluid and you will notice a little tightness around your waistline even though you have little appetite. If you suspect this is the reason for your weight gain get to the doctor ASAP.
47. Fibromyalgia. Fibromyalgia often causes weight gain as it causes hormonal imbalances, affecting levels of cortisol, thyroid, serotonin and insulin, as well as the production of growth hormones. This means your metabolism can slow down and you can put on weight.
48. Breast cancer treatments. Women undergoing chemotherapy treatments for breast cancer may find that they are packing on a few extra pounds. This phenomenon is not yet understood, but shouldn’t be a major cause for alarm if treatment is going well.
49. Adrenal dysfunction. Dysfunctions in the adrenal glands can lead to imbalances in your body’s hormones, upsetting your metabolism and natural balance. Sometimes, this can lead to a noticeable gain in weight.
50. Sleep apnea. Sleep apnea can prevent you from getting a truly restful nights sleep and because of this lack of sleep leave you feeling unrested, stressed out and irritable. Not getting enough sleep can lead to the slowing of your metabolism and sometimes cravings for less than healthy foods.
Source: www.nursingdegreeguide.org
Posted by juleslein on September 29, 2008
Have you ever looked in the mirror and felt discouraged? Or been sad when you’ve gone shopping and nothing fits. Are you harder on yourself than others? Many people struggle with their weight and surprisingly enough they can be their own worst enemy!
Your thoughts
Many people don’t realize the power their thoughts can have over them. Negative thoughts can sabotage even the best intentions while on the other hand positive thoughts can reinforce good behaviors and help you stick to any diet and exercise plan.
How do your thoughts effect you? Do you think, "I can’t do this.", or " I don’t care anymore." Do you focus on always being hungry or eating until you feel satisfied? Do you indulge because you have been good on your diet and want to reward yourself or because you surrender or give in to the temptations? It is about control. Controlling what you are thinking as well as how you perceive things.
Think positively
Picture yourself thin! Imagine how you felt at your ideal weight. When eating, take it slow and think about how you feel when you eat too much. The uncomfortable stuffed feeling like all you can do is roll into bed may not sound so bad when you’re hungry but when you’re so full it’s painful it can be a problem. Then contrast those feelings with a time you ate until satisfied, a time when you stopped eating before you were full but not still wanting food. You feel good and have the energy your body needs, enough to be content and not wish you hadn’t eaten what you did.
Don’t punish yourself with a diet. Instead think of it as a reward because that is what you will get! The benefits and rewards that can come from being healthy are instant as well as long term. You will have more energy instantly. Your health will instantly improve. Long term you will not only extend your life but also the quality of life you will live.
When you picture food, make it your friend and not your enemy. Food is there to be enjoyed in varieties of flavors and for many reasons. It’s okay to enjoy birthday cake on special occasions and to do so shouldn’t be considered a sin. You should, however, enjoy the cake in small portions and make sure to have eaten a healthy meal beforehand. If you look at food as your friend then you won’t be afraid to enjoy it a little bit and won’t fear it. If you think of food as your enemy because you are always tempted by it or have no discipline around it try to learn to love healthy foods - they can be your friend.
The mental game can make it or break it for you. Don’t give into yourself, or beat yourself up over it. Think positively, believe in yourself and believe you are capable of reaching your goals!
Posted by juleslein on September 22, 2008
I've heard that the fall months are when most babies are born. If that is true, it means that many mothers will be looking to lose their baby weight in the next few months. It doesn't help that these are the same months when we are surrounded by holiday treats.
Having a baby is life changing. Not only will it change your world when the baby arrives, but it also changes your body. It can be quite hard to adapt to your new body shape when pregnant, but can have a much bigger impact on you once the baby is born. You are most likely bigger than you have ever been and it can come as a real shock – your belly takes ages to settle down and shrink and you don’t know how to lose weight after having a baby. You wonder if your body will ever be the same again, or you are destined to have to the left-over scars and sagginess of pregnancy.
It doesn't help being surrounded by newspapers with the latest celebrity mom who has slimmed down back to her original weight in 1 week! However, the reality is pregnancy affects every part of you and it can take up to a full year to recover. Celebrities also have lots of fitness gurus and expert dietitians surrounding them to help them make a quick recovery (although 'quickly' recovering may not be in the best interests of your health).
So, how does one lose weight after having a baby? First of all, you need to take it slow. Enjoy the first month or so with your new baby and worry about your weight later on. When you feel up to exercising, start! Start very lightly - low impact exercise being the best way to start. This can involve going for walks (with your baby in a sling or stroller) or some light yoga. It is very easy to get back into exercise if you take it slowly. If you don't, you can overdo it hurting your health and leaving you frustrated. You need to be easy on your body - not only has it just carried a baby for 9 months, you have also given birth! Your body needs time to heal.
Nutrition is also important when losing baby weight, especially if you are breastfeeding. You need to make sure you are getting enough calories to have a good milk supply and a quality milk supply. Breastfeeding will definitely help you in losing your baby weight too, as your body expels an additional 500 calories a day for it! If you are not breastfeeding, you will make it just a little harder to shift that baby weight, but you can still with ease. The important thing to remember is to have nutritious meals. This can be difficult if you have no clue about nutrition, or simply don't have the time - which you won't if you are a new mom! So your best bet is to find a suitable program that will think about nutrition for you and leave you just to follow it simply in your life.
Posted by Chad on September 11, 2008
As you can see, after about 18 months of activity we have finally update our logo! While we all love the old, only text, logo, we are excited to have this new look up on the site.
I know a logo is a small thing, and that the real value of WeightLossWars is in the community, competitions, and support that you can find here - but it's nice to see a little upgrade :)
Leave a comment on this post and let us know what you think of the new logo.
Thanks!
When Thin Becomes an Obsession
Posted by juleslein on September 08, 2008
Eating disorders are so common in America that 1 or 2 out of every 100 students will struggle with one.
Eating disorders are more than just going on a diet to lose weight or trying to make sure you exercise every day. They're extremes in eating behavior — the diet that never ends and gradually gets more restrictive, for example. Or the person who can't go out with friends because he or she thinks it's more important to go running to work off a piece of candy.
The most common types of eating disorder are anorexia nervosa and bulimia nervosa (usually called simply "anorexia" and "bulimia"). But other food-related disorders, like binge eating disorders, body image disorders, and food phobias, are showing up more frequently than they used to.
Anorexia
People with anorexia have an extreme fear of weight gain and a distorted view of their body size and shape. As a result, they can't maintain a normal body weight. Some people with anorexia restrict their food intake by dieting, fasting, or excessive exercise. They hardly eat at all — and the small amount of food they do eat becomes an obsession.
Other people with anorexia do something called binge eating and purging, where they eat a lot of food and then try to get rid of the calories by forcing themselves to vomit, using laxatives, or exercising excessively.
Bulimia
Bulimia is similar to anorexia. With bulimia, a person binge eats (eats a lot of food) and then tries to compensate in extreme ways, such as forced vomiting or excessive exercise, to prevent weight gain. Over time, these steps can be dangerous.
To be diagnosed with bulimia, a person must be binging and purging regularly, at least twice a week for a couple of months. Binge eating is different from going to a party and "pigging out" on pizza, then deciding to go to the gym the next day and eat more healthfully. People with bulimia eat a large amount of food (often junk food) at once, usually in secret. The person typically feels powerless to stop the eating and can only stop once he or she is too full to eat any more. Most people with bulimia then purge by vomiting, but may also use laxatives or excessive exercise.
Although anorexia and bulimia are very similar, people with anorexia are usually very thin and underweight but those with bulimia may be a normal weight or even overweight.
Binge Eating Disorder
This eating disorder is similar to anorexia and bulimia because a person binges regularly on food (more than three times a week). But, unlike the other eating disorders, a person with binge eating disorder does not try to "compensate" by purging the food.
Anorexia, bulimia, and binge eating disorder all involve unhealthy eating patterns that begin gradually and build to the point where a person feels unable to control them.
Anorexia and Bulimia: What to Look For
Sometimes a person with anorexia or bulimia starts out just trying to lose some weight or hoping to get in shape. But the urge to eat less or to purge spirals out of control.
People with anorexia or bulimia frequently have an intense fear of being fat or think that they are fat when they are not. A person with anorexia may weigh food before eating it or compulsively count the calories of everything. When it seems "normal" or "cool" to do things like restrict food intake to an unhealthy level, it's a sign that a person has a problem.
So how do you know if a person is struggling with anorexia or bulimia? You can't tell just by looking at someone. A person who loses a lot of weight may have another health condition or may be losing weight through healthy eating and exercise.
Here are some signs that a person may have anorexia or bulimia:
Anorexia
* becomes very thin, frail, or emaciated
* obsessed with eating, food, and weight control
* weighs herself or himself repeatedly
* counts or portions food carefully
* only eats certain foods, avoiding foods like dairy, meat, wheat, etc. (of course, lots of people who are allergic to a particular food or are vegetarians avoid certain foods)
* exercises excessively
* feels fat
* withdraws from social activities, especially meals and celebrations involving food
* may be depressed, lethargic (lacking in energy), and feel cold a lot
Bulimia
* fears weight gain
* intensely unhappy with body size, shape, and weight
* makes excuses to go to the bathroom immediately after meals
* may only eat diet or low-fat foods (except during binges)
* regularly buys laxatives, diuretics, or enemas
* spends most of his or her time working out or trying to work off calories
* withdraws from social activities, especially meals and celebrations involving food
What Causes Eating Disorders?
No one is really sure what causes eating disorders, although there are many theories about why people develop them. Many people who develop an eating disorder are between 13 and 17 years old. This is a time of emotional and physical changes, academic pressures, and a greater degree of peer pressure. Although there is a sense of greater independence during the teen years, teens might feel that they are not in control of their personal freedom and, sometimes, of their bodies. This can be especially true during puberty.
For girls, even though it's completely normal (and necessary) to gain some additional body fat during puberty, some respond to this change by becoming very fearful of their new weight. They might mistakenly feel compelled to get rid of it any way they can.
A Not So Perfect Picture
When you combine the pressure to be like celeb role models with the fact that during puberty our bodies change, it's not hard to see why some teens develop a negative view of themselves.
Many people with eating disorders also can be depressed or anxious, or have other mental health problems such as obsessive-compulsive disorder (OCD). There is also evidence that eating disorders may run in families. Although part of this may be our in genes, it's also because we learn our values and behaviors from our families.
Effects of Eating Disorders
Eating disorders are serious medical illnesses. They often go along with other problems such as stress, anxiety, depression, and substance use. People with eating disorders also can have serious physical health problems, such as heart conditions or kidney failure. People who weigh at least 15% less than the normal weight for their height may not have enough body fat to keep their organs and other body parts healthy. In severe cases, eating disorders can lead to severe malnutrition and even death.
With anorexia, the body goes into starvation mode, and the lack of nutrition can affect the body in many ways:
* a drop in blood pressure, pulse, and breathing rate
* hair loss and fingernail breakage
* loss of periods
* lanugo hair — a soft hair that can grow all over the skin
* lightheadedness and inability to concentrate
* anemia
* swollen joints
* brittle bones
With bulimia, constant vomiting and lack of nutrients can cause these problems:
* constant stomach pain
* damage to a person's stomach and kidneys
* tooth decay (from exposure to stomach acids)
* "chipmunk cheeks," when the salivary glands permanently expand from throwing up so often
* loss of periods
* loss of the mineral potassium (this can contribute to heart problems and even death)
A person with binge eating disorder who gains a lot of weight is at risk of developing diabetes, heart disease, and some of the other diseases associated with being overweight.
The emotional pain of an eating disorder can take its toll, too. When a person becomes obsessed with weight, it's hard to concentrate on much else. Many people with eating disorders become withdrawn and less social. People with eating disorders might not join in on snacks and meals with their friends or families, and they often don't want to break from their intense exercise routine to have fun.
People with eating disorders often spend a lot of mental energy on planning what they eat, how to avoid food, or their next binge, spend a lot of their money on food, hide in the bathroom for a long time after meals, or make excuses for going on long walks (alone) after a meal.
Treatment for Eating Disorders
Fortunately, people with eating disorders can get well and gradually learn to eat normally again. Eating disorders involve both the mind and body. So medical doctors, mental health professionals, and dietitians will often be involved in a person's treatment and recovery.
Don't Wait to Get Help
Therapy or counseling is a critical part of treating eating disorders — in many cases, family therapy is one of the keys to eating healthily again. Parents and other family members are important in helping a person see that his or her normal body shape is perfectly fine and that being excessively thin can be dangerous.
If you want to talk to someone about eating disorders and you don't feel as though you can approach a parent, try talking to a teacher, a neighbor, your doctor, or another trusted adult. Remember that eating disorders are very common among teens. Treatment options depend on each person and their families, but many options are available to help you overcome an eating disorder. Therapy can help you feel in charge again and learn to like your body, just as it is.
Reviewed by: Michelle New, PhD
Date reviewed: November 2007
Posted by juleslein on August 25, 2008
By Kate Hampton
There are so many different diets out there, so many different ways of eating and they all seem to promise the same thing. You want to lose weight and get healthy but everywhere you turn something new is on the forbidden list and something else that you used to think was good is now bad. So what can you believe? There are some basic scientific truths about nutrition and weight loss and no matter how much you hear that “this is the one that works” there is a good chance that it is just an empty promise. Here are the facts. They come from doctors, dieticians, scientists and personal trainers. Hopefully, these will help clear some confusion.
Myth#1: Skipping meals is a good way to cut calories and lose weight
Fact: Your body needs food to function properly. If you skip meals during the day you are more likely to snack at night just making up for those calories. Studies show that people who skip breakfast tend to be more overweight than people who do not.
Myth#2: Certain foods can burn fat and make you lose weight
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time but they do not cause weight loss. You can only lose weight by burning more calories than you consume.
Myth#3: Eating after 8p.m. causes weight gain.
Fact: It does not matter what time of day you eat. Scientific studies prove that it is how many calories you eat during the whole day that matters. Your body will store excess calories no matter when they were consumed.
Myth#4: Fast foods are always unhealthy and should never be eaten when dieting.
Fact: Choosing the right fast foods are the key. Try to choose more salads and grilled foods instead of fried items. Also use high fat toppings like mayonnaise and full fat salad dressing in moderation.
Myth#5: Eating fat makes you fat.
Fact: Fat provides energy just like protein and carbohydrates. You only store body fat when the calories consumed outweigh the calories expended, whether from protein, carbs, or fat. Since fat is the most concentrated source of calories a diet high in fat tends to be high in calories
Myth#6:“Cholesterol Free” means it is heart healthy.
Fact: Saturated and trans fats can increase blood cholesterol levels even more than dietary cholesterol. They can contain palm or coconut oil. Read labels carefully.
Myth#7: Food purchased in a health food store is better for you.
Fact: These foods can have just as many calories, nutrients and just as much fat as their grocery store counterparts. “All natural” and “organic” actually have no legal meaning. Most of these foods are just more expensive and no better for you.
Myth#8: Starches are fattening and should be limited when trying to lose weight.
Fact: Starchy foods like, potatoes, rice, pasta, bread, beans, and some vegetables are rich in complex carbohydrates, which is an important energy source for you r body. Try to avoid eating them with high fat toppings and just watch your portions.
Myth#9: High protein/low carb diets are a healthy way to lose weight.
Fact: These diets lack the key nutrients found in carbohydrates. They can also become boring because they are so restrictive and people tend not to stick with them. They are often high in fat, which raise cholesterol levels. These diets may cause weight loss but most of it is water weight and lean muscle mass, not fat. These diets over-work the kidneys and cause dehydration, headaches, and bad breath. By following a reduced- calorie diet that is well-balanced will help you keep weight off longer. Moderation is the key.
TIP To help you avoid falling victim to any more weight loss myths, be careful about the websites you get your information from. Website addresses that end in .gov or .org are going to be more valid because they are government websites. While .com’s may have some correct information, just remember that the com is short for commercial and it is a site that is trying to sell a product or service and may “skew” their facts to persuade to buy what they have to offer.
Posted by juleslein on August 18, 2008
Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.
But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!
The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.
Age: Infant through pre-school
* Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
* Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
* Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
* For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
* Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
* Push your kid on a swing. And, after every push complete one squat.
* Use an infant carrier or bike trailer to enjoy a bike ride together.
Age: Grade School
* Try rollerblading or skating together.
* Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines - join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars - even just once (it's a great upper body workout and you'll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
* Play catch with a ball or get a small group together for a kickball or softball game.
* Make Saturdays family bike outing day.
* Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
* For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
* On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.
Age: Teenagers
* Register for a fun run (or walk) event and spend time together training for the event.
* Purchase a family gym membership and workout together weekly.
* Play tennis or basketball together.
* Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
* Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
* Implement a daily family walk each day before or after dinner.
* Work together in the yard raking leaves, planting flowers, trimming trees.
So, with all the above recommendations, you no longer have the "I'm a parent - I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.
About The Author
Lynn Bode, author and certified personal trainer, offers her services online through WorkoutsForYou.com. Workouts For You provides affordable online exercise programs to help even the busiest of people lose weight, tone-up, build muscles, increase stamina and more via the Internet. Let us guide you one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com for a free sample workout.
Posted by juleslein on August 11, 2008
Hiking is a popular, inexpensive way to get out and take a break from daily life. The health benefits of hiking are both mental and physical.
Health Benefits of Hiking
Saying that there are health benefits associated with hiking may sound a bit obvious. Getting out and walking is a pretty obvious way to get some exercise. That being said, burning a few calories is not really the point.
If you are looking for a workout, hiking offers an opportunity to break a sweat. The level of excursion, however, is not as high as most other exercises. As a result, there are two ways to get the cardio health benefits of hiking.
The first is to walk for more than 20 minutes. This consistently keeps your heart rate up and starts to burn calories. 20 minutes, however, isn’t really going to cut it unless you do it every day. To really break a sweat and build stamina, you want to hike at least an hour. If it sounds like a lot, keep in mind you are going 30 minutes in one direction and 30 minutes back.
The second method is to go up. By up, I mean to hike a trail with elevation changes. Generally, a trail that goes up at a slight incline for a long time is better than one that goes up. Time is a key factor, so try to find a trail that isn’t going to wipe you out in the first 200 feet.
Regardless of the exercise element, the mental health benefits of hiking are well noted. Life can be hectic and stress can build up without being noticed. Hiking is like taking a timeout from life. You have an hour or more to just walk along and relax. The walking helps burn off the stress while the time gives you a chance to just think without interruption. Psychologist note that nearly every adult benefits from having a little “me” time when they are not being tugged this way and that by people, telephone calls and even email messages. At the end of your hike, I guarantee you will feel refreshed and have a new perspective on things.
The health benefits of hiking are numerous and undisputed. Of course, the only way to benefit from them is to head out and start trekking along.
Posted by juleslein on August 04, 2008
If you're trying to lose weight and think your metabolism might be the culprit, there are changes you can make to improve it. But with the commercialism surrounding "metabolism-enhancing" products, it can be hard to separate fact from fiction (or advertising) and pin down techniques that are scientifically proven to change one's metabolism.
1. Understand what metabolism is.
In the simplest terms, metabolism is the rate at which your body burns calories. The rate differs significantly from person to person. You and your friend can have the same activity level, diet, and weight but still gain or lose weight at different rates based on differences in metabolism.
2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.
* Age - metabolism slows 5% per decade after age 40
* Sex - men generally burn calories faster than women
* Heredity - you can inherit your metabolic rate from previous generations
* Thyroid disorder - problems in the thyroid gland can slow or quicken metabolism but this is rare
* Proportion of lean body mass - metabolism increases with muscle mass
3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation[2]). There are also calculators online that can do this for you:
* RMR = 9.99w + 6.25s - 4.92a + 166g-161
* w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
* s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
* a = age in years
* g = gender = 1 for males, 0 for females
4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
* RMR x 1.15
* E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
* To lose weight safely, consume no more than your maintenance intake but no less than your RMR.
* Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
5. Eat small, frequent meals. Extending the time between meals makes your body go into "starvation mode", which means it'll hold onto as many calories as possible and store them as fat. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day. Eating healthy snacks will also increase metabolism.
6. Drink water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". In order to encourage your liver to focus on metabolism rather than water retention, make sure you drink an appropriate amount of water.
7. Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately 30 minutes.
8. Boost metabolism in the long run with weight training. Muscle burns more calories than fat (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR). Every bit of muscle that you gain is like a little factory that burns calories for you 24 hours a day, 7 days a week. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.
NOTE:
Expect your metabolism to slow down as you lose weight. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you'll lose weight relatively easily because your body's high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus needs fewer calories. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.
Posted by juleslein on July 28, 2008
Although the purpose of a vacation is to take a break from the stressors of real life, it is still very important to maintain a weekly exercise routine. According to About.com Health and Fitness, if you choose to skip your usual workout while on vacation, your aerobic power may decline about five percent after one week, 15 percent after two weeks, and up to 25 percent after three weeks of inactivity. The longer you skip your workout, the harder it will be to get back into your routine – and all of your gains could potentially be gone after about two months of inactivity. Moreover, the more fit you are, the faster you lose your fitness.
You may wonder how you could possibly get in a normal workout without the equipment you normally use, not to mention scheduling exercise on a day that’s already full with activities. You don’t have to sacrifice fun on your vacation to take time to exercise – simply learn to incorporate your vacation activities into an exercise routine!
At the Airport/On the Plane:
If you find yourself stuck in an airport with a long layover, it gives you a chance to get in some exercise. Simply walk around the airport, making sure you keep your arms moving and your posture straight. For longer layovers, some of the larger airports have gyms that offer a daily pass at an affordable price.
While on the plane, get up and walk the length of the plane every 30 minutes. According to Road and Travel Magazine, sitting for long periods of time can hinder your digestion, circulation and flexibility, and can cause your feet to swell. While you’re up, be sure to stretch out your back and neck.
In Your Hotel:
More and more hotels these days offer a pool or some type of fitness facility. The easiest way to get in exercise is to head down to the exercise room or pool before you begin your day of planned activities.
* Most hotels have treadmills, bikes or Stairmasters, all of which offer great cardiovascular workouts.
* Some hotel exercise rooms have multi-purpose machines that give all of your body parts a great strength-training workout.
* Swimming is also an excellent cardiovascular workout, not to mention it also works every single muscle in your body.
If your hotel doesn’t have a workout facility or pool, there are still many easy ways to workout in the comfort of your own room.
* Bring resistance bands with you. You can work every single body part with these bands, and you control the amount of resistance. Better yet, they take up very little room and can easily fit into your suitcase. For exercises you can do with a resistance band and other furniture in your room, click here.
* Jump ropes take up little room in your suitcase, yet provide a great cardio workout. Jumping rope also targets balance and coordination.
* One of the easiest ways to get a workout in your hotel is to walk up and down the flights of stairs or hallways. It will get your heart rate up and you can control your pace.
* Because it’s not practical to pack dumbbells in your suitcase, there are a few other alternatives to lifting weights. Bottles of water make great weights. There are also a few manufacturers that make inflatable weights that can be packed in a suitcase and filled with water when ready to use.
* Many hotels have an affiliation with a local gym, and allow guests to work out there for a small fee.
* Ask the hotel about any nearby parks or trails. Walking is great exercise – plus you get to explore the area!
Daily Excursions:
To keep you moving without feeling like you’re exercising, About.com Health and Fitness offers these ideas to get a great cardio workout while on vacation:
* Walk or jog on the beach;
* Play beach volleyball;
* Surf;
* Swim;
* Go snorkeling or scuba diving;
* Go water or snow skiing;
* Take a leisurely bike ride;
* Hike to explore the area;
* Golf;
* Play tennis;
* Shopping (can be very aerobic under the right circumstance);
* Walk around a theme park (or other attraction).
Sources: About.com Health and Fitness; Road and Travel Magazine.