Keeping Track: Using a Journal or Diary to Lose Weight

When my children were young, I registered their growth on the hallway doorjamb with pencil marks and knife notches. Next to each was inscribed a date and name. Since those statistics are most likely meaningless to the latter owners, I assume sandpaper and lacquer have removed that chronicle; yet I wonder if they left those markings intact, pondering periodically where went "Daniel, January 28, 1988" or "Brandon, April 7, 1989."

Numbers are the language by which lives are recorded; history is kept; and even how the universe communicates. This does not denigrate the clout of intuition, emotion, nor hunches; yet, the bottom line - quite literally - is what the numbers say. Whether checking the weight of a newborn; success of a business; leadership of a country; or the future of our planet; it's "in the numbers."

Our language is strewn with numeric references. We hope no one "does a number on us," or that our "number is up." We "dress to the nines" for elegant receptions, but refrain from becoming "three sheets to the wind." There are "no two ways about it;" numbers count (um, pardon the pun).

It therefore stands to reason that that which we monitor expands our awareness, affording concern or confidence. So logically, if we want to change something about us, we must establish a baseline and "keep score."

This process starts before we can count, as illustrated by how the amount of gold stars on a refrigerator can be extremely effective in fine-tuning a child's behavior. As adults, step one in altering our lifestyles might involve tracking our accumulation of wealth (or lack thereof), or when we anticipate joyful occasions, "counting the days."

Of course, that means should better health be the objective, we must track the behaviors associated with those goals. A smoker can become an ex-smoker by paying attention to how often he lights up and setting targets to lower that count over time. If physical fitness is the desired outcome, we can write down how often - or how far - we walk or run. We record our blood pressure. We check our weight. We can even monitor our attitude.

All this has been a preamble to one question: "If we agree that keeping track can make our lives better, why don't we do it more often?" What's the resistance?

There are only a few reasons why we don't:

1. We didn't realize the value of tracking
2. We didn't know how to do it
3. We really don't want to change
4. We think it will take too much time

Hopefully I've debunked numbers one and two. As for the third option, that's a discussion too intensive to be limited to the 600 words to which I am limited in this venue.

However, as for number four, let's be honest, shall we? How much energy does it take to pull out a pad of paper, write the date on the top of each page, and put tick marks on it when we observe a behavior we want to encourage or discourage? What's that take - a couple of seconds a few times a day to improve your life? It seems like a worthwhile trade off. Even if we make it more complicated (which begs the question, "Why?"), it might inaccurately seem laborious; but when weighed against how much energy it takes to feel bad all day long, the numbers don't really add up.

Scott "Q" Marcus refers to himself as "recovering perfectionist" because after losing 70 pounds in 1994, he realized it's better to do something well than nothing perfectly. He now conducts playful, lively speeches, workshops, and presentations throughout the country on how to achieve goals, improve attitude, and enhance communication. His presentations are described as a "cross between business 101, group therapy, and a southern revival." You can contact him for speaking, coaching or consulting, or you can sign up for his free ezine, "This Time I Mean It" at http://www.scottqmarcus.com

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

Basic Scientific Details About Fat

Whenever you read some health-related articles, especially those that are about getting in shape, you may often see the word 'fat', which is commonly associated with a negative meaning. Thus, it has been generalized by many people that fat is a harmful food nutrient that must be completely removed out of the body and must never be taken back at all. This food nutrient has also been thought of as a common cause of several diseases such as hypertension, diabetes, and arthritis.

Before you believe in any of the word-of-mouth "facts" about fat, it is best to have a background on the scientific details about this food nutrient. Technically, fat is a form of lipid that is insoluble in water, and commonly forms the chief portion of the adipose tissue of animals and some plants. It can be classified as either saturated or unsaturated. Unsaturated fat can be further distinguished as trans-fat or cis fat. Trans-fat is one that is usually extracted from hydrogenated vegetable oils while cis fat is the most commonly found type of fat in nature.

Believe it or not, fat plays an important role in the human body. It produces the essential fatty acids, which help maintain healthy hair and skin. It also provides insulation to the body organs to protect them against shock. In addition, fat can also aid the maintenance of body temperature, promote healthy cell function, and provide energy to different parts of the body. The problem is that the human body does not produce fatty acids by itself. This means that it is also advisable to consume foods that contain fat, as long as these are taken at minimum amount a day.

Moreover, the human body must possess a regulated amount of fat, which is typically 18% (for men) or 23% (for women) of the total body weight. This means that if you are a 160-pound man, your body should have an overall fatty tissue weight of around 29 pounds to say that you have a normal fat level in your body. In case you found out that you have excessive body fat, what you need the most is to start minimizing your fat intake down to the limit determined by your total weight, and to start taking regular exercises for the various parts of the body.

You must also be aware that when you are sweating, you are not actually releasing fat off your body. Instead, you are giving off water during perspiration. In order to take advantage of sweating to reduce your body fat, you need to replace the released water with a low-calorie energy drink. Such type of drink does not promote the production of fatty acids, which are being depleted when you make the necessary exercises.

Having a hard time to get started? Then try to use Phen375 fat burner now! It can effectively help burn fat deposits in your belly as well as in other parts of your body. Go to Phen375 Fat Burner now to see more about this powerful product.

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

Avoid Drug Diet Pills In Your Weight Loss Plans

Avoid Drug Diet Pills to Lose Weight Naturally

The 'perfect body' is constantly being marketed to us and has convinced many of us to want the same type of body. While some of us lose weight in a more healthy way natural way, most Americans are now depending on prescription drugs and over-the-counter pills, regardless of the risks associated with them.

The pharmaceutical company GlaxoSmithKline, reports that $23 billion dollars are spent on diet pills each year. These drug diet pills works by either inhibiting certain parts of the body (usually the brain) and hormones related with appetite to think that the body is not hungry, increasing your metabolism, or inhibiting your body to absorb specific nutrients (particularly fat).

These pills are not to be used as an absolute, long-term solution to lose weight. They're to be combined with other things such as eating healthy foods and regular exercise.

Some examples of drug diet pills on the marketed;

Xenical (Orlistat) - Xenical is marketed over-the-counter as Alli.

It works by blocking 30% of fat from consumed food from being absorbed into our body, a process known as inhibiting pancreatic lipase

Xenical is only the weight loss drug approved for long term use in significantly obese people, where it is necessary to reduce health risks

The product is expected to produce results of weight loss at 12 to 13 pounds over a one-year period, where more is from exercising regularly.

Rimonabant (Acomplia)

Specific blockade of the endocannabinoid system that relates with appetite. However, it facilitates the cannabis' psychoactive effects

This diet pill have not received approval in the united states due to safety concerns on the drug's side effects.

Sibutramine (Meridia)

Works by inhibiting the deactivation of the neurotransmitters, thereby decreasing appetite, adding 5% to 10% of weight loss.

This drug was later withdrawn from the united states because of negative cardiovascular effects, apart from dry mouth, constipation, and insomnia.

Phentermine (Adipex)

In pharmacology terms it is similar to amphetamine.

This diet pill is used for the short-term treatment of significant obesity. It works to decrease appetite and reduce hunger pains.

Side effects from taking this pill may include depression, insomnia, elevated blood pressure, and nervousness.

While the side effects when using the pills can be tolerated, some serious side effects (including fatality) have been reported, particularly when the person is overdosing on the pills. The truth is, although you trick your body into believing that you're full, your body will keep on sending signals to meet the necessary vitamins and nutrients.

There are also other risks associated apart from the stated side effects when using these drugs, especially without physician's supervision which include (according to webMD.com);

Addiction - Except Xenical, all prescription drugs for obesity treatment are "controlled substances." A prescription from a physician is required because of it's high risk of addiction.

Increase of tolerance to diet pills. Usually our weight tends to settle down after six months while taking a weight-loss drug which may lead to possible and increased tolerance to diet pills similar to the abuse use of drug.

The bottom line here is that drugs are dangerous and you don't need them. There are natural weight loss alternative supplements that are safe and effective.

Take advantage of our independent research and learn about the best natural fat burner - visit http://www.SlimmerFaster.com for natural weight loss supplement information based on independent, and thorough research on one of our most important subjects; safe and natural effective weight loss.

Article Source: http://EzineArticles.com/?expert=J.M._Ferreira

Cut Down Salt Intake to Lose Weight

Salt Intake and Risk of High Blood Pressure

Common salt found in the food is composed of two minerals - sodium and chloride. These minerals also help maintain the electrolyte balance in the blood vessels that maintains the blood pressure. While there are no adverse effects of high chloride content reported, high levels of sodium have been related with an imbalance of electrolyte activity resulting in a high blood pressure. High blood pressure, or hypertension, is an important risk factor for both heart attack and stroke.

Salt Intake and Water Retention

High salt intake can also increase the body's need to retain fluid. The more salt you consume, the more water your body retains to dilute it. Your body uses water to dissolve salts that were originally part of your diet. Similarly, low salt you consume, your body retains less water to dilute it. By drinking ample amount of water, you give it the means to wash these salts from your system, so that less water needs to be retained. Foods high in salt make us thirsty causing the need of water to wash away excess salt. This is one of the reasons why bars provide free salty snacks like pretzels and thereby making their customers to buy more drinks.

Salt Intake and Weight Management

High consumption of salt results in weight gain as it causes your body to retain water. Similarly, low consumption of salt can result in weight loss as it causes your body to expel water. Water takes away excess sodium through the kidneys. So a cut down on the salt intake and drinking more water would help to lose and maintain weight.

How to Control Salt Intake

The use of salt shaker at the dinner table only accounts for about one-third of our daily salt intake. Up to about half of our salt intake is from processed foods, such as burgers, fries, and chips. Some items that do not taste highly salted can contribute significant quantities of sodium to our diet, such as bread, tomato sauce, cakes and biscuits. Bottled mineral waters can contribute a significant amount of sodium. Another way to counter effect salt intake is by drinking adequate amount of water on a daily basis. Although it is hard to recommend amount of water as everyone's body is different, drinking half of your body weight in ounces of water seems to work for most people. That is, a person of 150 pounds of body weight should drink at least 75 ounces of water every day.

Final Word of Advice

Eat Less Salt.

Dr. PJ Prakash has a Ph.D. in Nutrition from the Univ. of Rhode Island (USA). Want to find out about nutritional weight loss, then visit his site on how to choose the best nutrition to lose weight.

Article Source: http://EzineArticles.com/?expert=Dr._PJ_Prakash