Latest research shows that gaining 15 pounds or more over several years puts one at greater risk for heart disease than those who are obese but maintain a stable weight .

Researchers studied nearly 2,500 adults between ages 18 and 30 over 15 years. Most participants gained 15 pounds or more during the study, and 20 percent of these people developed risk factors for medical problems such as heart disease, stroke and diabetes. But only 4 percent of those who didn’t gain the weight had the risk factors after 15 years. (more…)

In order to lose inches off your waist you need to control the urge to eat high calorie, convenient food. Our modern diets are full of highly processed foods which offer little nutritional value and fat intake exceeds recommendations. People are also on average getting less than twenty minutes of exercise each day, combine this with poor food choices and it’s no wonder that you want to lose inches off your waist!

One thing you must realize is that weight loss cannot be confined to just one area of the body and any expert who tells you otherwise is offering false promises. There is no magic pill, exercise, food or anything else that will help you lose inches off your waist and only off your waist. Fat loss will occur all over the body if you start doing the right things - regular exercise and changing your eating habits. Usually the first place you put on weight will be the last place you lose it from so keep on going even if at first you aren’t noticing the kind of results you are looking for. Perseverance is key in weight loss and if you are determined and stick to it you will lose inches off your waist!

I now want to offer you 3 nutritional tips to help you lose inches off your waist, feel better and look great! So lets get started…

1. Be sure you are eating enough fruit and vegetables - listen to the 5-a-day advice!
Fresh fruit and vegetables should be a staple of anyone’s diet, especially if you want to change your body shape and lose inches off your waist. They contain a whole host of different vitamins, minerals and plant chemicals that are known to provide health benefits and control weight. Fruit and veg are low in fat and calories and a good source of dietary fiber; helping provide you with extra energy and focus for the day. Because they are low in calories we can eat a lot without consuming excess energy and the fiber content helps to keep you full for longer meaning far less food needs to be eaten to feel satisfied helping you lose inches off your waist.

One other great benefit of eating regular portions of fruit and veg is the fact that they are naturally low in sodium - something that cannot be said about most of the processed foods a western diet often contains. This facet alone will help reduce weight, the average person may be holding as many as 5 pounds of excess water due to the high intake of sodium! So start eating more fruit and vegetables on a daily basis and you’ll be off to a great start, helping you to lose inches off your waist!

2. Cut out ALL the soda!
Fizzy drinks and sodas are one reason that waistlines have increased over the last few decades, they should be completely eliminated from your diet if you are serious about wanting to lose inches off your waist. A regular can of soda can contain 150-200 calories which quickly adds up. The recommended daily intake of calories is 2000 for women and 2500 for men so those cans of pop, in many cases, can be responsible for nearly half of your recommended calorie intake! Some of those ’super-sized’ drinks can contain as many as 410 calories and over 35 teaspoons of sugar - disaster if you want to lose inches off your waist! Sugar isn’t the only weight loss ‘culprit’ - sodas also contain high levels of sodium and we already know what that does to your weight

3. Boost your protein intake whilst cutting down on carbs.
The amount of protein western people consume is normally very low in comparison to the amount of carbs they eat. In order to lose inches off your waist you should start to curb the carbs and boost the protein intake, thus bringing the percentage of each closer together which can help fat loss. Protein is essential for building and maintaining muscle which in turn boosts your metabolic rate - protein is more difficult for your body to process that either carbohydrates or fat and so simply by eating it you are burning more calories. So choose lean cuts of meat such as chicken and turkey and try to have a portion of protein at every feeding opportunity in order to lose inches off your waist.

Well there you have it, utilize these 3 nutritional tips and you WILL lose inches off your waist quickly and easily. For more sensible, no nonsense information on weight loss, health and fitness visit Extreme Weight Loss - it’s completely free and is a superb resource for anyone looking to lose weight and feel great! I hope you enjoyed this article, good luck!

You now have some of the knowledge needed to lose inches off your waist but wait - there’s more! Discover the hidden fat loss secrets that the top fitness professionals want to keep for themselves by visiting Fat Burning Tips. By doing so you will be ready to create the body you have always dreamed about.

Diet Advice
A balanced diet coupled with regular exercise is still the best way to lose weight and reduce fat. The Belly Fat Diet is an excellent plan with lots of practical advice about dieting, exercise, diet-motivation and long term weight control. For more information, click Diet Preview

Article Source: http://EzineArticles.com/?expert=Daniel_Depp

Make your weight-loss goals a reality. Follow these proven steps

You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.

How do you make those permanent changes? Follow these six strategies.

1. Make a commitment

Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you’re ready to make permanent changes and that you do so for the right reasons.

No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.

As you’re planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren’t distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you’re ready to take on the challenges of serious weight loss.

2. Get emotional support

Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn’t mean that you have to do everything alone. Seek support when needed from your partner, family and friends.

Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you’ve placed on developing a healthier lifestyle.

3. Set a realistic goal

When you’re considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.

Make your goals “process goals,” such as exercising regularly, rather than “outcome goals,” such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you’ll walk for 30 minutes a day, five days a week.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.

To lose weight, talk to your doctor about setting these daily calorie goals:

Very low calorie diets aren’t a healthy long-term strategy. Fewer than 1,200 calories a day for women and 1,400 calories for men aren’t generally recommended. If your calories are too low, you run the risk of not getting all of the nutrients you need for good health.

5. Get active, stay active

Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.

The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.

Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

6. Change your lifestyle

It’s not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won’t get you past them entirely. But it helps in planning how you’ll deal with them and whether you’re going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once, but stick to your healthy lifestyle and the results will be worth it.

Diet Advice
A balanced diet coupled with regular exercise is still the best way to lose weight and reduce fat. The Belly Fat Diet is an excellent plan with lots of practical advice about dieting, exercise, diet-motivation and long term weight control. For more information, click Diet Preview

Water is one of the most basic elements of life but figuring out how much we ought to drink hasn’t always been so simple.

Most of us grew up thinking we needed to drink eight glasses of water each day, in addition to any other drinks we might choose. But the latest recommendations say that we no longer need to worry about drinking specific amounts of water. Instead, we can simply satisfy our thirst with any beverage. As it turns out, there really was no scientific evidence for the 64-ounce daily recommendation that was based on survey data of usual consumption.

Of course, water — clean, refreshing, and calorie-free — is an ideal beverage of choice but studies have shown that you can be just as hydrated with coffee, soft drinks, or even beer. And some folks swear by its weight loss powers, including Mireille Guiliano, author of the best-selling book French Women Don’t Get Fat.

To help make the facts about water crystal clear, WebMD asked experts for the skinny on just how much water we need, and whether drinking water can really help keep those extra calories at bay.
The New Fluid Guidelines

A 2002 study published in the American Journal of Physiology questioned the old recommendation of 8 ounces of water, eight times a day. After a thorough review, researcher Heinz Valtin concluded there was inadequate evidence that healthy adults — living in temperate climates and not engaged in rigorous activities — need large amounts of water.

For normal, healthy adults, Valtin recommended simply drinking when thirsty. And he reported that even caffeinated drinks can count toward satisfying our fluid requirements.

In February 2004, the Institute of Medicine (IOM) issued new recommendations that agree with Valtin’s findings. The new guidelines remove the eight-glasses-a-day recommendation, and say healthy adults may use thirst to determine their fluid needs. Exceptions to this rule include anyone with a medical condition requiring fluid control; athletes; and people taking part in prolonged physical activities or whose living conditions are extreme.
How Much Is Enough?

The IOM report did not specify requirements for water but made general fluid intake recommendations based on survey data of 91 ounces (that’s 11-plus cups a day) for women and 125 ounces (15-plus cups a day) for men. Remember, these guidelines are for total fluid intake, including fluid from all food and beverages.

Approximately 80% of our water intake comes from drinking water and other beverages, and the other 20% comes from food. Assuming these percentages are accurate for most of us, the recommended amount of beverages, including water, would be approximately 9 cups for women and 12.5 cups for men.

While 20% may seem like a lot of fluid to get from food, many common food items are mostly water. Here are some foods with high water content, according to the American Dietetic Association:

Food
Percentage Water
Lettuce (1½ cup)
95%
Watermelon (1½ cup)
92%
Broccoli (1½ cup)
91%
Grapefruit (1½ cup)
91%
Milk (1 cup)
89%
Orange juice (3/4 cup)
88%
Carrot (1½ cup)
87%
Yogurt (1 cup)
85%
Apple (one medium)
84%
When You Need More

Physical activity, heat, and humidity can increase our fluid needs. In these situations, keep water bottles close at hand and drink frequently to avoid dehydration. If you’re going to be physically active for long periods, consider sports drinks that hydrate and provide easily usable sugar and electrolytes.

Illnesses accompanied by increased body temperature, excessive perspiration, vomiting, frequent urination, or diarrhea can also increase our fluid needs. Be sure to drink plenty of liquids if you have one of these conditions, and see a doctor if your fluid losses are excessive or prolonged.
How Much Is Too Much?

Scientists on the IOM panel did not set an upper limit for water.

“Water intoxication is very rare, although it has been seen in fraternity pranks. That can be very serious and result in death” says David Perlow, MD, an Atlanta-based urologist.

One recent study of Boston Marathon runners showed that one in three marathon runners was drinking too much water during a race — probably because they were following recent advice to drink as much as tolerated.

If you follow your thirst, you won’t go wrong, Perlow says. He notes that pre-modern man never ran around sipping on a water bottle. A dry mouth indicated it was time to run to the stream for a drink.

“Trust your thirst instinct to make sure you get enough fluids and, of equal importance, void frequently,” suggests Perlow.

Perlow says the bladder is like a balloon. When you make infrequent trips to the bathroom, it can become overstretched — which can result in problems with incomplete emptying, he explains.

He recommends 7-12 trips to the toilet daily for most healthy people.
Water and Weight Control

For years, drinking water has been recommended for weight loss — despite the fact that fluids generally satisfy thirst and not hunger. Barbara Rolls, PhD, an expert on thirst and satiety, points out that thirst and hunger are regulated by entirely different mechanisms.

A recent study by Rolls and colleagues at Penn State University looked at whether people who drank water with lunch took in fewer calories than those who drank other low-calorie beverages. They found that drinking water had little effect on total calorie consumption at the meal.

“In all of our research, we have never been able to show that water can cause weight loss,” says Rolls. The only way drinking water can help you lose weight is if you substitute it for higher-calorie beverages or foods, she explains.

However, eating foods with high water content can help dieters, by increasing the fullness factor.

“When you add water to a bowl of vegetables as in soup, the soup has greater satiety than when the vegetables are eaten alone with a glass of water,” explains Rolls, author of The Volumetrics Eating Plan and The Volumetrics Weight Control Plan. “When water is incorporated into food or shakes, satiety is increased and subjects ultimately eat less food.”

The weight loss benefits of water stem from several facts:

* Foods that incorporate water tend to look larger.
* The higher volume of these foods provides greater oral stimulation.
* Most important, when water is bound to food, it slows down absorption and lasts longer in the belly.

If you want to lose weight, Rolls recommends an eating plan that includes plenty of high-volume foods such as fruits, vegetables, broth-based soups, and oatmeal, along with adequate fluids to satisfy your thirst.

Bottom Line

The experts agree: Drinking water — either sparkling or flat and perhaps with a twist of citrus — is a great, noncaloric way to satisfy your thirst. But if you prefer 100% fruit juice, low fat milk, coffee, or other flavored beverages, they too can keep you well hydrated. Water is calorie free, which makes it a great choice for weight control, but we also need the calcium and especially the vitamin D in low-fat milk. Bottom line, make your beverage choices work to satisfy your nutritional needs, fluid preferences, and hydration needs.

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The Way to Eat

Incorporate a serving of rich food every time you eat to reap the benefits of this amazingly healthful belly-flattening fat.

Have a clear calorie goal

Consume four 400-calorie meals a day. Significant weight loss requires calorie control. For the average woman, 1,600 calories per day is ideal because it’s low enough to create weight loss while maintaining energy and preserving calorie-burning muscle.

Eat often

Have a meal every 4 to 5 hours to help control your blood sugar and hunger and keep your metabolism in high gear.

The way to think

What you put in your mouth is only half the equation. The other half is your attitude toward food and eating. Put these tips into practice:

Manage stress

This emotion causes a spike in the hunger-stimulating hormone cortisol, sending you straight for the sweets. And when cortisol is high, extra calories are deposited directly as belly fat.

Ask for help

Among people who have lost weight and kept it off, 70% reported having strong social support, compared with only 38% of those who lost and regained weight. Recruit others to join you (or encourage you), or sign up for an online support group.

Beat emotional eating

Keep a food diary, but don’t just record what and how much you eat. Journaling about your feelings can help you identify what triggers you to eat and why, so you can break unhealthy habits for good.

Say Good By To Your Belly Fat Click Here

By David Morrow

Summer time is upon us - but it’s not too late to take some quick steps to make sure you look and feel great!

Here are four quick steps you can take to get yourself heading in the right direction. It is never too late to get yourself on your way to better shape with plenty of energy!

1) Assess your situation. Time for a quick reality check. Before you do anything, take a good look at yourself to get some direction. The mirror usually is a good place to start, and a few measurements may give you some motivation as well. Even one measurement, like your waistline, (take at the belly button level) can help you gauge your progress.

This is also the time to take a quick mental check too. Maybe you have not succeeded in the past with weight loss or fitness goals. Why?

2) Set some goals. Assessing your situation helps you decide upon your goals. Lose weight, fit into your summer clothes (the ones that somehow shrunk over winter), start exercising or re-strategize your current exercise plan. Perhaps it is time to clean up your diet a little bit, start eating a little healthier.

Get set with a positive state of mind. Great successes get set first in the mind.

Health, fitness and weight loss goal achievement requires three key items:

Proper state of mind. - You will meet your goals.

Balanced and realistic nutrition program. (That is you eating healthier, making better choices)

A set minimum amount of cardiovascular exercise and some amount of resistance training.

If you want maximal results in a minimal amount of time, these three items must be an integral part of your program. Decide how you are going to meet your goals. Devise the plan to your success.

3) Time to take action. Once you have your goals and your game plan, all you have left to do is to simply put yourself into action. Time to hit the ‘play’ button. Don’t wait one more day to start your program. Don’t let yourself get sucked into a perpetual procrastination of “I’ll start tomorrow”.

Make your mind up that your journey of weight loss and fitness success begins today. Take action physically with your exercise, eat a healthier diet, and mentally keep a positive charge going to stay on track.

4) Plan to stick to the plan. This inevitably will require some planning. All great end results come about from a plan. Stay on track with your diet and exercise. Keep yourself in a positive state of mind with a strong and affirmative mental lock on your goals.

All you have to do is get started. Every day on the way to your goals will build on the day before. Before you know it you will have achieved success. This can be your summer to feel and look great!

To help you look and feel your best this summer, Fat Into The Fire offers a wealth of information about health, fitness, and getting in fantastic shape.

I’m sure you’ve heard many times that breakfast is the most important meal of the day. This isn’t just rhetoric that someone invented to sell breakfast cereal. There are many good reasons — and some serious science — behind the recommendation to start the day with a healthy meal. One of those reasons is that breakfast can have a significant impact on body weight. As someone who’s trying to lose weight, you can’t afford to dispense with breakfast. Read More…

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Discover My Mom’s Inhouse Power recipe!

Sweet potato and asparagus with orange glaze

Serves 2; serving size: 2 cups

This dish is lovely when served alongside a piece of grilled wild salmon, tuna, turkey breast or chicken. Prep time: 5 minutes; cook time: 14 minutes

INGREDIENTS

• 1/2 cup fresh orange juice
• Zest of 1 orange
• 1 tablespoon minced fresh ginger (from 1” of fresh ginger)
• 2 teaspoons low-sodium soy sauce
• 1 medium sweet potato (approximately 5” in length and 2” in diameter)
• 1 pound fresh asparagus, approximately 20 (1/2” diameter) spears or a 5” round bunch, washed, trimmed and cut into thirds

DIRECTIONS

In a small bowl, combine the orange juice, zest, ginger and soy sauce. Mix well with a wire whisk and set aside.

Microwave the sweet potato until a fork can be inserted easily into the center. Depending on your microwave, this will take from 4 to 8 minutes. Slice into approximately 1/4”-thick slices. You should have around 1 1/2 cups.

Place the asparagus and potato in a shallow ovenproof dish that has been greased with cooking spray for 2 seconds. Cover with the sauce and refrigerate for at least 2 hours, turning occasionally, if possible.

Preheat the broiler. Broil 5 to 6 minutes, turning once halfway through, or until the asparagus is tender, being careful not to overcook. Serve immediately.

Variation: Glaze can be used on any vegetable. It is particularly good with sliced zucchini and yellow squash or partially cooked acorn squash rings.

TIPS
Tip: The sweet potato can also be steamed for 12 to 13 minutes if you prefer.

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Asian stuffed salmon fillet

Serves 2; serving size: 3 ounces salmon and 1 1/4 cups vegetables

This dish can be baked or roasted in the oven or cooked on your grill. Prep time: 15 minutes; cook time: 20 minutes

INGREDIENTS

• 1 teaspoon canola oil
• 1 baby bok choy, sliced into thin strips (rounds)
• 1 cup baby spinach
• 1/2 cup fresh bean sprouts
• 1/2 cup matchstick carrots (or 7–8 baby carrots cut in half or quarters lengthwise)
• 1 scallion, sliced thinly (using about 2/3 of the scallion)
• 1” fresh ginger, peeled and finely grated*
• 1 clove garlic, finely minced
• 2 teaspoons light soy sauce
• 7 ounces salmon fillet, skin removed
• 2 teaspoons honey
• 2 teaspoons Dijon mustard

DIRECTIONS

Preheat the oven to 450 degrees F. Heat the canola oil in a sauté pan over medium heat. Add all the vegetables, ginger and garlic.

Cook until the vegetables are tender but firm, approximately 5 minutes. Add the soy sauce. Cook 2 to 3 minutes more.

Tear off 2 pieces of aluminum foil large enough to wrap one portion of salmon and seal it tightly. Cut the salmon through the center lengthwise so that you have 2 thinner slices. Lay 1 slice on the aluminum foil, top with half the vegetables and then cover with the other slice of salmon. Repeat this for the second portion.

In a small bowl, mix the honey and mustard. Brush the fish with the honey mustard. Wrap the fish in foil. Bake until the fish is flaky, approximately 20 minutes.

Variation: Use the vegetable mixture to stuff thin slices of turkey breast and cook as this recipe directs.

TIPS
Tip: Using a knife, after peeling, score your ginger with a line at approximately 1 inch before grating and then easily grate on box back to the mark. Enjoy!

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Chicken salad with thyme, walnuts and grapes

This mouthwatering salad has a surprise sweetness from the grapes and orange juice along with a wonderful crunch from the walnuts. Prep time: 5 minutes; total time: 5 minutes

INGREDIENTS

• 3 ounces boneless skinless chicken breast, poached, cooled and diced
• 1/8 teaspoon fine sea salt
• 1/8 teaspoon black pepper (3 good cranks of the pepper grinder)
• 1/4 cup seedless purple grapes, sliced in half (about 10 grapes)
• 1 tablespoon chopped walnuts
• 1 teaspoon fresh thyme leaves or 1/3 teaspoon dried thyme leaves
• 1 tablespoon orange juice
• 1/8–1/4 cup yogurt cheese or approx. 2–3 tablespoons plain low-fat or nonfat yogurt
• 2 cups baby spinach

DIRECTIONS

Mix the chicken, salt, pepper, grapes, walnuts, thyme, orange juice and yogurt. Blend well.

Serve over baby spinach.

Alternative preparation method: For chicken salad with mango, soy nuts, cilantro and lime, do not add the grapes, walnuts and thyme. Instead substitute 2 tablespoons roasted soy nuts, 1/4 cup diced mango, 1/2 cup roughly chopped cilantro and 1 tablespoon fresh lime juice.

Tuna variation: Substitute 3 ounces of canned, drained low-sodium tuna in spring water for the 3 ounces of cooked chicken. Enjoy!
To Be Continued 

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