My Best Way To Lose Weight

Calcium – The Key To Quick Weight Loss
 by: Priya F Shah

Are you dieting your way to bone loss?

Are you aware that the diet you follow may be depleting your bones of essential nutrients and increasing your chances of developing osteoporosis? Popular diets may promise quick weight loss, but calcium and other important nutrients are often missing from the menu, which can lead to bone loss.

And women who consistently limit what they eat to avoid gaining weight may undermine the health of their bones, according to a study by ARS researchers in California. (1)

The study looked at the eating behavior of women between the ages of 18 and 50 and found that those classified as "restrained eaters" had significantly lower bone mineral density and bone mineral content (key indicators of overall bone strength and health) than women who said they weren’t concerned about what they ate.

"Exercise and eating a well-balanced diet with adequate calcium, are two of the best ways to keep your bones strong and healthy." advise the researchers.

Calcium is not only good for your bones but can help you maintain a healthy, low fat diet too. There has been increasing media coverage about numerous studies showing that a diet rich in calcium helps reduce body fat.

Why is calcium important in weight loss?

Calcium is a fat burner. High-calcium diets seem to favor burning rather than storing fat. Researchers say this is because calcium stored in fat cells plays an important role in fat storage and breakdown.

Calcium changes the efficiency of weight loss . In fact, study after study has shown that the people with the highest calcium intake overall weighed the least, and the people with the lowest calcium intake had the highest percentage of body fat. (2,3,4)

When overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat. A low daily calcium intake is associated with greater tendency to gain weight, particularly in women. (5)

Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. (6)

Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children (7), but this was one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls.

But aren’t dairy products fattening?

Some dieters consider dairy products to be fattening, but the evidence suggests the opposite is true.

Consumption of calcium-rich dairy foods can actually help to reduce and prevent obesity. Over 20 recent studies show that milk products actually contribute to weight loss.

A new study in obese adults, presented at the First Annual Nutrition Week Conference, showed that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of obesity by as much as 70 percent. (8)

The study provided clinching evidence that calcium in low-fat dairy products can help adjust your body’s fat-burning machinery and help keep your weight under control.

In another study, obese subjects placed on a high-calcium diet, with yogurt as the calcium source, showed markedly greater fat loss than those on a low-calcium diet. (9)

Numerous studies have shown that dairy calcium is more effective in reducing body fat than other forms of calcium. (10)

Why does diary calcium work so well?

Researchers believe that other nutrients found in milk products act in synergy with calcium to reduce fat more efficiently.

Glycomacropeptides (found in whey proteins derived from milk) in particular, are known to create feelings of satiety and fullness and decrease food intake. (11,12,13)

Foods that are a good source of calcium include cheese, milk, ice cream, baked beans and other dried legumes, dried figs, broccoli, most dark-green leafy vegetables, and soft fish bones like those in canned salmon.

Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

References: Dieters May Lose Bone Density. April 1999; Agricultural Research magazine Regulation of adiposity by dietary calcium. Zemel MB et al. [2000. FASEB J 14:1132-1138.] Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications. Zemel MB. 2002. [J Am Coll Nutr 21: 146S-151S.] Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. Shi H et al. [2001. FASEB J 5:291-293.] Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. Jacqmain M et al. [2003. Am J Clin Nutr 77:1448-1452.] Higher dairy intake is associated with lower body fat during adolescence. Novotny R et al. [2003. Poster Presentation, Experimental Biology Meeting, April, San Diego, CA.] The role of dietary calcium and other nutrients in moderating body fat in preschool children. Carruth BR and Skinner JD. [2001. T Int J Obesity Relat Metab Disord 25:559-566.] Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults. Zemel MB et al. [Obes Res. 2004 Apr;12(4):582-90.] Dairy (yogurt) augments fat loss and reduces central obesity during energy restriction in obese subjects. Zemel MB et al. [2003. FASEB J A1088:679.3] Calcium and Weight: Clinical Studies. Heaney, R.P., Davies, K.M., Barger-Lux, M.J. [Journal of the American College of Nutrition, 21(2), 2002, pages 152S-155S.] Cholecystokinin decreases food intake in rats. Gibbs J, Young RC, Smith GP.J Comp [Physiol Psychol 1973 Sep;84(3):488-95] Cholecystokinin antibody injected in cerebral ventricles stimulates feeding in sheep. Della-Fera MA, Baile CA, Schneider BS, Grinker JA. [Science 1981 May 8;212(4495):687-9] Peptides with CCK-like activity administration intracranially elicit satiety in sheep. Della-Fera MA, Baile CA. [Physiol Behav 1981 Jun;26(6):979-83]

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Natural Weight Loss – 5 Tips Can Make Your Plan Successful

One of the major health problems found nowadays is the issues related to lifestyle. Obesity is growing by leaps and bounds and hundreds of thousands of people across the world suffer from overweight one or the other way. Again, the culprits are many; right from improper dietary pattern (including irregular meal timings, consumption of junk, canned, packed foods and foods with preservatives) to hereditary factors and from bad and harmful lifestyle (such as sedentary) to lack of proper body care.

There are many ways to lose the weight. The options include surgeries (such as liposuction), modern medications, fitness exercises, special physical workouts, proper dietary pattern, lifestyle modifications, consumption of healthy and specially designed foods, intake of herbal medications or natural products etc. More and more people now prefer to undergo natural weight loss as modern options may come up with other complications and unwanted effects.

Let us learn natural weight loss tips-

Natural weight loss tip 1: To lose weight, one should not go for any quick weight loss. This is because a sudden drop in a weight may make body weak and dull. It also harms body systems and organs. One should plan not more than 10% of the body weight to lose in one week. The first thing that comes to lose weight is dietary restriction. Junk food, spicy food, oily food and foods with preservatives are to be given up. Include dark, green and leafy vegetables and fresh fruits (preferably citrus and not so sweetish) that help in fat metabolism and also help in cleansing the intestines so body remains a toxic-free zone.

Natural weight loss tip 2: The nature has gifted us with lots of herbs that possess natural anti-obesity action. They help in loosing and then melting down the body adipose tissues (the body fats). Herbs such as garcinia, guggulu, haritaki are said to have good results in obesity and overweight. One can consume such herbs as a single supplement or can go for some herbal formula that contains the blend or combination of these herbs.

Natural weight loss tip 3: Honey, lukewarm water and lemon juice work wonderfully. To prepare special solution out of it, take one glass of lukewarm water and add 1 tsp of honey along with 1 tsp of lemon juice. Consume this healthy drink preferably on empty stomach on a regular basis. The solution helps in cleansing the intestines and also helps in losing the weight.

Natural weight loss tip 4: Exercises do play significant role in lose weight. Aerobic exercises, cardio, jogging, early morning brisk walking etc are considered to be useful in losing extra pounds those have been accumulated in various parts of the body.

Natural weight loss tip 5: Change in lifestyle is necessary and is very important factor in natural weight loss campaign. Park your vehicle a bit far away from the office and take a walk. Likewise, prefer climbing the stairs than to go for elevators. Giving up sedentary lifestyle helps in shedding off extra pounds from the body.

By: Bryan Len

Article Directory: http://www.articledashboard.com

For more useful information visit Natural Weight Loss and Herbal Weight Loss at www.herbal-supplements-for-you.com/

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Weight Loss and Snacking – can they go together?
Copyright 2006 Eva Moffat

Snacking in itself is not bad for you, but it’s your choice of what food you eat to tide you over until your next meal that can be the baddie.

If you snack on junk food, that is usually full of unhealthy fat, you will be more likely to have a weight gain rather than a weight loss.

Here are 7 ways you can snack and not mess up your weight loss programme:

Healthy Snacks, give them a fair try
Keep away from Trans Fats
Read the small print on the labels
Energy Bars are not all they are cracked up to be
You don’t have to have a snack just because the clock says it’s time
High fat snacks ….. run a mile
Ignore the TV ads that tempt you to eat unwisely

Healthy Snacks, Give Them A Try

If you must snack, go for the healthy alternatives. In the fridge or your lunch box have some ready prepared fruit and vegetables. You could peel a carrot, slice it up into bite size pieces and chew on it slowly. You will be amazed at how quickly this will satisfy you. And as mother used to tell you, ‘Eating carrots will help you see in the dark.’

Or have a nice crispy apple. Wash it but don’t peel it. Most of the goodness is in the skin.

Low fat biscuits can also help to keep you on track.

Have foods that are baked or grilled rather than fried.

Keep Away From Trans Fats

Trans Fats (bad fats) are the fats that raise your Cholesterol.

Cholesterol is the fat that clogs up your arteries, and as the blood is unable to flow smoothly, it can have the effect of giving you high blood pressure. High blood pressure can cause heart problems or strokes.

Foods containing Trans Fats could be found in Microwave Snack foods. If you see ‘partially hydrogenated oils’ listed on the label, alarm bells should be ringing in your head.

Read The Small Print On The Labels

Get out your magnifying glass, be like Sherlock Holmes and play detective.

Study the labels on the food you buy. Forget about the adverts telling you how wonderful they are, rather check for yourself what’s in it.

What you are looking for is the Nutritional Value. The label should tell you:

How many calories are in each portion?
Grams of fat per portion
Saturated Fat
Trans Fat
How much calcium is in each portion
Protein
Sugar
Salt

Work out for yourself, how much salt you are eating each day. It has been found that we should not be eating more than 6 grams of salt each day. You may be shocked to find that you are having more than your daily recommended amount of salt in one meal, so you could be over your limit if you eat more than one meal a day.

Also if the label says it contains Trans Fat. Do yourself a big favour and put the packet/tin back on the shelf and your heart will thank you for it.

Be sure to check how the manufacturers work out what they consider a portion. Often their portions are for birds and I mean the feathered type.

Energy Bars Are Not All They Are Cracked Up To Be

Those bars that are said to be packed with energy and power, should be scrutinised for what’s in it.

It’s a common belief that sugar gives you energy. But too much sugar can mean you end up with higher blood sugar levels than your body can cope with.

Maybe the label tells you that the bar is low in Carbohydrates, that’s fine, but what it doesn’t tell you, is that it is also low in fibre and probably higher in fat.

Be afraid; be very afraid, if it tastes good … it’s likely to be loaded with sugar.

So ideally, the perfect energy bar for you should contain the following.

At least 3 grams of Fibre
At least 5 grams of Protein
Lower amounts of fat
No saturated fat
And fewer than 20 grams of sugar.
Low in salt

You Don’t Have To Have A Snack Just Because The Clock Says It Is Time

If you have got into the habit of having a snack at 11.00 in the morning and again at 3.00 pm, do you really need it?

Say you had a high protein breakfast or lunch you should manage to get through to your next meal without the need to snack.

Yet if you had a high carbohydrate meal (either breakfast or lunch) you probably will be peckish, so a snack will prevent you from going into starvation mode.

Why is a High Protein meal better than a High Carbohydrate one?

The High Protein meal will be digested more slowly, so filling you up gradually over several hours.

While the High Carbohydrate meal fills you up instantly, but you will be feeling hungry much sooner. As High Carbohydrates are normally full of Calories, then having a High Carbohydrate snack as well, thus taking in even more calories, that weight loss plan you have been following is now about to fly out the window.

So if the clock tells you it’s snack time, only have a snack if you are really hungry. Then have a High Protein snack, it’s much less Calories in it.

High Fat Snacks … Run A Mile

High Fat snacks can encourage you to overeat.

Pennsylvania State University Researchers did a test on some rats, they fed the rats a High Fat diet; this resulted in the rats overeating. The researchers compared these results with rats fed a Low Fat diet.

The conclusion the Researchers came to was that there is a Hormone that is secreted then sends a message to the brain saying, ‘Stop eating now, you’re full up’. But on a High Fat diet, this Hormone was suppressed, and so the rats just went on eating. .

Ignore The TV Ads That Tempt You To Eat Unwisely

While you are watching TV, especially during Prime Time, have you noticed the number of adverts for snack foods? And of course these snacks are made up of junk foods; high in fat and salt.

As we know, these advertisers are paying thousands of pounds to get their adverts put in these prime spots. So the TV viewer is suddenly convinced that they are in need of a snack. Sure enough, when next at the Supermarket, he/she will deliberately seek out that advertised product. The mentality is …… if it’s advertised on the TV it must be good.

The advertiser has won again. And you lose your weight loss goals.

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