Why Metabolic Burnout Makes It Hard to Lose Weight?

If you struggle to lose weight, you may suffer from metabolic burnout. What is metabolic burnout, and why does it make weight loss difficult? LoveToKnow recently spoke with Valerie Berkowitz, registered dietitian and author of The Stubborn Fat Fix, to learn more about metabolism burnout and how it may be affecting your weight.

LoveToKnow (LTK): What is metabolic burnout and how is it caused?

Valorie Berkowitz (VB): Metabolic burnout is a term described in my book, The Stubborn Fat Fix, and it is exactly what the name implies. Metabolic burnout is the result of many years of abuse (stress, lack of sleep, prescription and over-the-counter medications, poor diet and exercise patterns) that cause your organ(s), i.e. your adrenal glands, pancreas or thyroid, to work less efficiently. Your internal balance is thrown off and the body struggles to bring itself back into equilibrium.

LTK: How can someone know if they have metabolic burnout?

VB: There are many different symptoms but a few are: fatigue or inability to fall asleep, hunger and difficulty losing weight. In chapter five of The Stubborn Fat Fix there are easy to answer questions that help identify and categorize the factors that cause metabolic burnout and lead to "Stubborn Fat" such as yeast overgrowth, thyroid, adrenal and hormone issues and insulin imbalance.

LTK: How can metabolic burnout lead to cravings?

VB: This is a good question. There are many different ways but here are a few scenarios:

If your tired, you may crave food to give you energy If your blood sugar is not balanced and it dives too low, you get hungry Poor food habits can lead to too many calories but not provide enough nourishment to help the body function properly, so cravings are signals from your body to communicate that it is hungry

LTK: Why is it so difficult to lose weight, if someone suffers from metabolic burnout?

VB: The body is shifting its energy to help maintain balance of the organ systems that are affected by metabolic burnout because health, not weight loss, is its priority.

LTK: How important are supplements and why?

VB: Supplements are very important because they provide reinforcement of the nutrients that have been missing or are not being utilized appropriately. They help restore balance to the organ systems that have been dealing with metabolic burnout for so long.

LTK: What specific supplements do you recommend for balancing metabolism and weight loss?

VB: Use brands that have a GMP (good manufacturing practice) seal or ask your healthcare expert on the brands they recommend and are reliable such as Nordic Naturals, Solgar, Puritan's Pride or Rainbow Lite.

Supplements cannot trigger weight loss without a proper weight loss diet. With that said, I suggest a multivitamin, Omega-3, calcium with vitamin D, magnesium and boron, L-carnitine, COQ10 and alpha lipoic acid. A probiotic can be useful if you have yeast overgrowth.

LTK: What are some tips you can share to help balance the metabolism and start losing weight?

VB: Change bad habits, it is not easy but it is necessary. A quick fix will not work. Get more rest and practice stress management techniques. Follow the nutrition plan in The Stubborn Fat Fix - avoid commercially prepared foods and eat a variety of unadulterated whole foods and supplements that provide nutrients that build good health.

LTK: Anything else you can share about metabolism burnout and losing weight?

VB: If it's difficult to lose weight it may not be your fault. You may be following your nutrition plan and not getting results because your body is not on board with your plans. Take care of your body and it will take care of you.

Cutting fat and calories does not always work; nourishing your body with nutrient dense foods like fiber rich healthy carbohydrates from non-starchy vegetables, protein and healthy fats will bring your body back into balance and get you the weight loss you deserve. Lowering fat is not always good for weight loss because fat fills you up and helps to curb hunger. It also helps support the immune function, hormone balance, nerve and heart function and inflammation.

LoveToKnow would like to thank Valerie Berkowitz for sharing her insight on metabolism burnout. To learn more, check out The Stubborn Fat Fix. If you are in the New York area, you can also visit the Center for Balanced Health where Valerie serves as a registered licensed dietitian, certified diabetes educator and certified lifestyle counselor.

Exercise Program Using the Treadmill

Cardio machines like the treadmill can be powerful exercise aids for anyone. Whether you are just starting a fitness regimen or are a gym veteran, treadmills offer a comfortable base for a cardio routine. They also provide plenty of adjustable features and tracking tools to ramp up or scale back your workout according to your needs. To build an exercise program around the treadmill, remember to keep it varied and keep it interesting for yourself to make sure you stick with your new routine.

Treadmill interval training is one way to add variety to your exercise program so you aren't slogging along at the same pace every time. For a challenging workout that's full of surprises, program your treadmill to make random adjustments to speed and incline. Some treadmills offer a preset button for these random adjustments, but if your treadmill doesn't have one, you should be able to enter the changes manually. Random intervals add bursts of unexpected intensity to an exercise routine.

Five-minute warm up, 3 to 3.5 miles per hour (mph), walk or jog Two minutes, 5 mph, 4% incline One minute, 6 mph, 7% incline One minute, 2 mph, 0% incline Two minutes, 8 mph, 2% incline Five minutes, 5 mph, 6% incline Three minutes, 6 mph, 0% incline One minute, 3 mph, 7% incline Five-minute cooldown, 3 to 3.5 mph, walk or jog

To train for speed, adjust the speed of the treadmill belt in a series of regular intervals. Some treadmills offer a preset program for speed, but you can also adjust the controls manually. According to running expert Rick Morris, this program is particularly effective on a treadmill because you won't be able to slow down towards the end of the program as you become fatigued. When you're running on a treadmill, you're only able to slow down if the belt does.

Five-minute warm up, 3 to 3.5 mph, walk or jog Three-minute speed burst, 7 to 8 mph Three-minute recovery, 3 to 3.5 mph Repeat four to six times Five-minute cooldown, 3 to 3.5 mph, walk or jog

The treadmill allows you to challenge your leg muscles by adjusting the incline to mimic running up and down hills, and you can keep the incline to a level you're comfortable with. Allow for a few minutes' recovery after each "hill" until you're ready for the next one.

Five-minute warm up, 3 to 3.5 mph, walk or jog One minute, 5 to 6 mph, 4% incline Two-minute recovery, 5 to 6 mph, 0% incline Repeat 6 to 8 times Five-minute cooldown, 3 to 3.5 mph, walk or jog

In terms of exercise programs, treadmills pack a punch. They provide a safe, controlled environment for your workout, so you can stay warm in the winter or cool in the summer. You won't have to worry about ice, snow, rain, or other hazards to an outdoor workout. Best of all, a treadmill workout doesn't allow for excuses. Working out on a treadmill offers you the flexibility to work out whenever you want to, and the right exercise program can help you to stay motivated.

Thigh Exercise Equipment

Masters in Exercise and Sports Science

There's not a person out there who doesn't want toned, cellulite-free thighs that look great in everything from bathing suits to skinny jeans. Marketers know this, and every year new exercise equipment arrives on the market promising sleek, beautiful thighs in just minutes of exercise every day. The truth is that sleek, toned thighs are the responsibility of the exerciser, not just the equipment. However, here are a few pieces of thigh exercise equipment that make the grade for quality and results.

When you hit the gym with the intention of toning up your thighs, you need to know how to navigate the commercial gym equipment. Here are a few of the best options:

You may not like squats, but they are one of the best thigh-toning exercises out there. Most gyms have free standing squat racks for this purpose, but some gyms also have squat machines (like the FreeMotion Squat) that are designed to take you through the squat motion without the hassle of handling weight plates.

Like the squat rack, the leg press machine is often available as either a free weight station or a selectorized weight machine. The leg press targets the thighs in a similar manner to the squat, but it's often a safer exercise for indiivduals with back problems because the back remains stabilized throughout the exercise.

The leg curl targets your hamstrings, or the back of your thighs, while the leg extension targets your quadriceps, or the front of your thighs. Most gyms will have these machines set up as part of their circuit training area.

The hip abduction and hip adduction machines target your outer and inner thighs, respectively. These machines may be separate, or in some cases, it's a single machine with a swiveling knee pad that allows you to change the target muscle group. Most gyms have these machines as a component of their circuit training area.

The exact same pieces of equipment you use at the gym are available as residential equipment if you have the space and money to allot for this purpose. If you don't, there's no need to worry. There are lots of options that cost less and offer the same results, as long as you take full advantage of them.

There are a number of home gym stations designed to target every muscle group in the body, including the thighs. Look for high-quality residential equipment from major manufacturers like LifeFitness, Precor and FreeMotion. These weight stations should offer you the ability to perform squats, lunges, deadlifts, and in some cases, leg extensions and leg curls. Some of the best options have dual adjustable pulleys that allow you to manipulate the angle of resistance for a wide variety of exercise options. These may not look like a traditional weight machine, and they may take some getting used to, but you (and your thighs!) will be glad you took the time to learn. You can expect to pay between $1,000 and $4,000 for a quality home gym station.

Fitness balls are a standard, inexpensive piece of home exercise equipment that you can use to target your thighs. Place a ball between your body and a wall to perform squats, balance one leg on the ball as you do backward lunges or roll the ball toward your supine body as you do leg curls. There's no muscle group you can't target with a simple fitness ball. Expect to pay between $20 and $50 on high-quality balls.

Suspension trainers like the Jungle Gym XT are relatively new to the fitness market, but they've definitely proven their worth. Like stability balls, suspension trainers add instablity to your exercise routine, challenging multiple muscle groups throughout every motion. The Jungle Gym XT is a high-quality piece of equipment that allows you to target your thighs while performing squats, lunges, hip adductions and abductions, leg curls and bridges. The best part? When you're done with your routine, simply pack away the trainer - it doesn't need a dedicated space. You can expect to pay between $100 and $200 for most quality trainers.

Strength training equipment doesn't have a corner on the market when it comes to toning the thighs. You can also strengthen and shape your thighs by performing cardiovascular exercises that target the legs. Treadmills and ellipticals do a good job of this, but a few other pieces of cardio equipment are even better.

No matter what type of bike you choose to ride, there's no denying the fact that cycling targets the thighs and butt. The nice thing about cycling is that you can choose to workout at a gym, at home or outside. You can even purchase bikes designed to be riden while working from home. The FitDesk is a relative newcomer to the market, but because of its home and office applications, its popularity is growing immensely.

Step mills are most commonly found at gyms because of their size and expense, but these stair steppers offer a great way to target the thigs. Unlike traditional stair steppers, step mills actually require you to climb rotating steps, forcing the full stair-climbing motion. A few minutes on a step mill and your thighs will start screaming. If you don't have access to a step mill, consider investing between $50 and $150 on an aerobic step. You can set it up and use it to step up and down in a similar fashion to walking up stairs.

Exercising your thighs isn't limited to land-based forms of exercise. If you have access to a swimming pool, you may want to consider using tools like Aqualogix. The Aqualogix leg fins provide multi-directional drag resistance to increase the difficulty of kicking, extending and curling water exercises that target the thighs.

Before spending an arm and a leg on exercise equipment, make sure you identify your budget and your available space. You may also want to think about whether you'd be more likely to exercise at home or at a gym. Once you've hammered that out, start your equipment search online, always checking third party reviews for the equipment and brand before spending your money. If you're going to invest in your health, you want to make sure you're investing wisely.

All Natural Detox Diets

From disease prevention to rapid weight loss, all natural detox diets have been touted for their numerous benefits. While many claim detox diets use the natural detoxifying power of everyday foods and beverages to achieve improved health, it's helpful to take a closer look at the detox diets out there in order to separate fact from fiction.

While detox diets have been praised by many, critics have raised concerns about the safety of certain regimens. Make sure you find out all the facts first before deciding on whether or not a detox diet is right for you.

The 7 Day Detox Diet is based on the concept that the body accumulates up to twelve pounds of undigested "junk" in the digestive tract. After taking a supplement containing 34 natural detox ingredients for one week, the diet's creator claims individuals can lose anywhere from five to seven pounds of waste.

The Master Cleanse, also known as the Lemonade Diet, was popularized by Beyonce Knowles, who used it to shed pounds for her role in the film Dreamgirls. With a recipe that calls for water, lemon juice, cayenne pepper, and maple syrup, this program aims to help dieters flush their systems. Those following the cleanse are to drink this lemonade while abstaining from all other food and drink for 10 days.

Using a foundation of high-fiber foods and water, the Colon Cleansing Diet claims to eliminate excess waste to help improve colon function and rejuvenate the entire body.

Aiming to help with irritability, bloating, fatigue, and carb overload, nutritionist Jay Rob developed the three-day Fruit Flush. The meal plan consists of protein shakes and fresh fruit, and is designed to improve liver function, rid the body of toxins, and boost energy.

Based on a method by author and nutritionist Natalia Rose, the Raw Food Diet consists of consuming uncooked produce for ten days. Acceptable foods include nuts, fruits, grains, seeds, vegetables, water, juices, and coconut milk.

Promising to help dieters shed 21 pounds in 21 days, Martha’s Vineyard Diet was conceived by Roni DeLuz, a naturopathic doctor. The plan consists of a liquefied diet of fruits and vegetables, in addition to antioxidant supplements.

The brainchild of Laura Cabot, an Australian physician, the Liver Cleansing Diet aims to cleanse the liver with the consumption of fruits, vegetables, poultry, and fish. Lean proteins and healthy fats such as olive oil, salmon, and avocados are also allowed.

Supporters of detox diets, like naturopathic doctor and author of Detoxification, Linda Page, assert that benefits of detoxifying include renewing and recharging the body, while jump-starting a healthier lifestyle.

Physician, medical educator, and author Cheryle Hart claims all natural detox diets can help the body restore optimal alkaline balance, leading to improved overall health. Specifically, dieters can achieve the following benefits:

Mental clarityBetter metabolismWeight lossImproved moodHigher energy levelsRegular sleep

Detoxification, or metabolic therapy, as the American Cancer Society categorizes it, is based on the concept that the human body is exposed to toxins on a daily basis, including environmental offenders such as smog, dietary additives including preservatives, and indulgence in alcohol and caffeine.

In her article,Detox Diets: Empty Promises or Effective?, registered dietician Leslie Beck and Director of Nutrition at the Medcan Clinic in Toronto, Canada, asserts no scientific evidence exists to support the claim detox diets accelerate the elimination of waste from the body. She also claims medical experts believe that the human body has its own efficient cleansing system-–the skin, lungs, kidneys, liver, and GI tract–-to remove toxins.

According to Mayo Clinic nutritionist Katherine Zeratsky, side effects of detox diets can include dizziness, nausea, fatigue, and dehydration. Zeratsky also supports the school of thought that the liver and kidneys work effectively to rid the body of waste and toxins without the help of cleansing diets.

Wondering if a detox diet is right for you? First and foremost, consult your doctor. Do your research, and know that it’s always a good idea to maintain a healthy lifestyle for long-term benefits. No miracle cure can take the place of healthy habits

Celebrity Dieting Tips

The idea that "celebrities are just normal people" doesn't seem to hold up in view of the svelte figures that appear on the red carpet. If you have ever wondered how these public icons remain slim and well-preserved over the course of a lifetime, you may be in for a few radical surprises. Celebrities are public figures, and it is their job to look appealing and fit at all times. While the end result may look the same, diet tips and secrets of the rich and famous may range from healthy lifestyle choices to some extremely unhealthy decisions.

When it comes to maintaining a trim figure, diet is at least half the focus. The trouble with mirroring celebrity weight loss methods, however, is that not all celebrities employ the same regimens. Celebrities lose weight and maintain muscle tone through a variety of means, some of which are actually dangerous. Whereas some A-list celebs employ a personal chef, a restricted diet, and a personal trainer to keep up their glamorous appearance, others may look to prescription medication, dangerous drugs, and even end up with eating disorders.

It can be daunting for the average housewife and mother to see a celebrity give birth and then, two months later, appear primed and ready for a bikini shoot. ABCNews.com brings the issue to light, stating celebs often have a lot of help, even that of the surgical variety. There are so many tricks and tools available to celebrity budgets that simply aren't feasible for the typical American. In fact, the diet tips and secrets of many celebrities simply aren't much of a secret.

A svelt Gwyneth Paltrow on the red carpet.

Gwyneth Paltrow: Gwyneth Paltrow appeared onOprah in 2008 claiming that she "just cannot diet." Instead, her post-pregnancy figure is attributed to a rigorous training program. For some celebrities, a restricted diet plan can be traded for intense physical workouts under the supervision of an experienced trainer. According to People, after many years as a devout macrobiotic, Paltrow now espouses a more fun and balanced nutritional program that features much fewer restrictions.

Miranda Kerr: In interviews, Victoria's Secret Angel Miranda Kerr attributed her sleek physique to a love of organic foods, particularly green vegetables. However, in 2011, Kerr claimed her postpartum weight loss was supported by a special blood-type diet that minimized meat consumption and also by a consistent regimen of coconut oil.

Drew Barrymore:Good Housekeeping keeps tabs on the dietary habits of many current stars. Drew Barrymore recommends enjoying favorite foods, and simply eating less of them, whereas Jessica Alba extols a more structured regimen of produce, lean sources of protein, and the avoidance of sugar and carbohydrates.

It is important to note that the healthy balanced diet of a celebrity is frequently a far departure from the standard American's eating program. Celebrities have the funds to purchase organic foods and upscale brands that allow for no additives and preservatives. They often consume diets that are high in fresh produce and low in processed foods and unnecessary carbohydrates. The secrets of many stars are actually very popular and well-recognized dietary principles: eat healthy enzyme rich foods as close to their natural form as possible.

CelebrityDiets.org is a fun website to visit when you desire a more detailed look into your favorite celebrity's eating habits. Though the dietary practices vary from star to star, one principle remains fairly concrete: the slender fit stars are not exactly eating "whatever they want." Most celebrities have to work to achieve their supernatural frames, and the celebrities that don't will often become to victims of tabloid articles.

The pressures of Hollywood can be severe. Some stars, whose so-called diet tips are touted as Pilates and a vegetarian diet, have much darker secrets to hide. Hollywood is a breeding ground for eating disorders and dangerous fad diets. People magazine has spotlighted the "Red Carpet Cleanses" of many A-list stars. These liquid diets are often used to slim down and detox a celebrity before she steps into the limelight, but such programs are not recommended for long term usage. Unfortunately, weight loss can be every bit as addictive to Hollywood icons as being in front of the camera. Some celebrities will employ laxatives or severe willpower leading to starvation in order to stave off pounds. Diet pills and other dangerous drugs are amongst other methods used to keep celebs camera ready.

An article in Daily Mail encloses the testimonies of celebrity trainers regarding the unhealthful and fanatical measures that some celebrities will take in order to maintain a chiseled look. While Renee Zellwegger reportedly only ate boiled eggs on set during the filming of Cold Mountain, her protein rich program may actually be one of the more innocuous regimens.

Not all celebrity diet tips are secrets. Moreover, some secrets should remain secret. Severely restricting your diet or "Master Cleansing" yourself down a dress size may affect your metabolism negatively in the long run. Unhealthy dietary and lifestyle practices will take their toll on both your appearance and general wellness. Whereas many celebrities can afford the costly surgical and dermatological practices that keep their skin tight and glowing, the typical American will suffer greatly from crash diets and harmful chemicals. Instead, focus on keeping your weight loss healthy. Connect with a nutritionist or a dietician to ensure that you are eating adequate levels of nutrients to support metabolic processes. If it is within your budget, follow the celebrity principle of hiring a trainer that can tailor-make a workout regimen to fit your body's needs.

Treadmill Exercise to Increase Sprint Speed

Masters in Exercise and Sports Science

Workouts designed to increase sprint speed are traditionally performed on a track or in a gym, but in a pinch you can perform your program while using a treadmill. Just keep in mind that when a treadmill belt starts moving at a high rate of speed, a fall can lead to serious injury. Gradually familiarize yourself with using a treadmill for sprint training and always use the emergency stop clips to reduce the risk of injury in the event of a fall.

Sprinting is an activity that requires proper form, explosive power and speed. If you're training for a specific event, you need to keep that distance in mind when preparing your treadmill sprinting program. Sprint programs typically incorporate a variety of different distances as a means of focusing on different aspects of the race, but you don't want to consistently run longer sprints when the event you're training for is a much shorter distance.

You want your body to be as streamlined as possible when performing a sprint, so minimizing extraneous movement and improving your form will help your run become more efficient. This efficiency will ultimately help you increase your sprinting speed, and a treadmill is a great place to focus on form and body movements to maximize efficiency.

When sprinting on a treadmill, you won't be able to crouch down and "come out of the blocks," so you'll essentially start your sprint in the drive and stride phases. Start by leaning your torso forward approximately 30 degrees and swinging your arms closely at your sides to minimize lateral movement. You want to keep your face, neck and shoulders relaxed while keeping your shoulders square with the treadmill belt. Fully extend your back leg as you drive your knee forward to the next stride. You want to land and push off from the ball of your foot. As you build speed, you'll begin straightening up to a near vertical height. Continue focusing on leg speed and arm speed, keeping your movements as smooth and "relaxed" as possible.

The best treadmill sprint workouts will mimic those performed on a track, with a period of high-intensity speed work followed by a period of active or total rest. This type of sprint interval will help you develop your speed while working in a relatively stable setting. There are a couple things to keep in mind, though:

It takes time for a treadmill to build up to a specified speed. For example, if you want to run for 30 seconds at a 10 mile per hour pace, you'll need to actually add extra time to the beginning and end of your sprint to account for the time it takes to get to the workout speed. Pressing buttons on a treadmill to speed it up will interfere with your form. If you can, enlist a friend to mess with the buttons while you concentrate on your running form. It is possible to stand on the outside foot railings of a treadmill while the belt spins at a fast speed beneath you. This would enable you to "hop on" at a given speed, sprint for your specified time, then "hop off" again. While this is possible, it can be dangerous. If you plan to try it, make sure you test it out at lower speeds, gradually building yourself up to a faster speed. Also, always wear the emergency shut off clip to turn off the belt instantly if you fall.

Perform sprint interval workouts three to four days a week, alternating between workouts. You'll also want to make sure that you make time to hit the track or gym to work on your starts, a key element to faster sprint times.

Your long sprint day will add up to approximately 1.5 miles of running interspersed with approximately the same amount of walking.

Perform a five minute warm up jog at a comfortable pace. Put the treadmill on a low speed and work on several agility exercises to loosen up your legs and prepare your body for sprinting. Perform 20 seconds of skips, backward running, butt kicks and lateral slides, leading with each foot. These may feel funny performing on a treadmill, but they're the same as on solid land - just start slow and gradually increase the speed to a comfortable pace. Run for 75 seconds as fast as you can - continue increasing the treadmill speed until you're at your absolute top speed. Walk for 75 seconds at a pace slow enough that it allows you to recover. Repeat steps three and four, three more times. Run for 45 seconds as fast as you can - continue increasing the treadmill speed until you're at your limit. Walk for 60 seconds at a pace slow enough to recover. Repeat steps six and seven one more time. Cool down by walking for five minutes

To perform the mid-distance sprints, perform the same steps as in the Sprint Interval 1 series, but perform eight total sets of 40 second sprints followed by 45 seconds of rest.

When performing shorter sprints, you're aiming to run as fast as you can for approximately 10 to 20 seconds. This is very tricky on a treadmill. It's probably best if you can jog for about 30 seconds at a comfortable pace, then have a friend ramp up the speed to your maximum limit, immediately slowing it back down again to allow you to speed up, then slow down with the treadmill. Perform 10 of these short sprinting bouts, but allow yourself to rest completely between sets, stepping off the treadmill to catch your breath for 60 to 90 seconds.

As important as it is to practice your running to improve sprint speed, you also need to work on your strength and power in the gym. Strong calves, hamstrings, glutes and calves are all important elements of speed, but don't forget to workout your upper body, too. Your back, arms and shoulders all help drive your body forward, so make sure you perform a full body exercise routine that focuses on explosive movements.

Free 2,000-Calorie Diet Plans

A 2000 calorie a day diet plan provides enough calories to include a variety of healthy foods to keep menu items interesting and your body fueled. If you're considering a 2000 calorie plan for weight loss or maintenance, it's fairly easy to follow once you learn how to track calories and substitute lower-calorie foods and drinks for some of your higher-calorie favorites.

If you're looking for dieting inspiration, you can find a number of free 2000 calorie diet plans on the Internet, or you can create your own by learning how to pare down calories in your favorite recipes. This takes a little extra work on the outset, but once you know the calorie content per serving for a recipe, the hard part is done. Some recipes come with calorie and serving size information included.

The Calorie Control Council offers a 2000 calorie a day plan to encourage people to eat healthy, balanced meals. They not only offer a sample menu for seven days of meals, but they also provide a list of tasty low-calorie recipes to help build your lower-calorie recipe collection. They also offer a list of healthy substitutions to help you convert your own recipes, too.

Drugs.com offers the basics for a 2000 calorie diabetic diet. This diet is calorie controlled and designed to help control blood sugar as well as lose weight. A sample menu offers ideas for items to prepare, but also provides specific measurements for dieters to learn how to measure serving sizes.

While DietBites offers a free 2000 calorie meal plan, they also recommend you change your diet to the number of calories required for your size. Other recommendations include setting a realistic goal weight based on your true frame size. This diet offers a healthy balance across all the food groups and a sample menu to get you started.

MyPyramid.gov offers a seven day menu plan for a free 2000 calorie-a-day diet. This menu also takes a balanced nutritional approach with foods selected from each food group.

Eating 2000 calories a day, whether for weight loss or maintenance, has it pros and cons:

Calorie counting works to lose or maintain weight when done diligently. Allows you to eat a wider range of foods as long as you count the calories. 2000 calories are enough calories to keep most dieters from feeling hungry as long as they make wise food choices. Measuring food portions and servings takes time. Not everyone wants to track their calories every day. Some dieters will feel like 2000 calories a day is not enough. For other dieters, 2000 calories will be too many.

Before you arbitrarily choose to follow a 2000 calorie diet plan, it is important to determine whether or not that is the right amount of calories for you in relation to your weight goal. Every person is different and the number of calories you need as an individual is determined by a variety of factors including your current weight, height, age, and activity level. For many women and smaller people, 2000 calories a day is more than they need, if they want to lose weight. Handy online calculators can help estimate the right amount of calories for you, but before you start any diet, it is best to talk with your healthcare provider. He will guide you to the plan best suited to your individual needs based on your medical history and current weight.

Dr. Brian Arcement Talks About hCG

hCG is quickly gaining popularity in the weight loss world as the magic remedy for quick and easy weight loss. What are the facts about hCG? Is it safe? Does it really work? Recently, LoveToKnow had the opportunity to speak with Dr. Brian Arcement, Medical Director of Nuviva Medical Weight Loss Clinics in Florida, about how hCG works and why.

LoveToKnow (LTK): Dr. Arcement, can you provide a little background on yourself and what makes you qualified to speak on hCG?

Dr. Brian Arcement (BA): I am a graduate of the University of South Alabama College of Medicine and completed my residency in Internal Medicine, a Fellowship in Cardiology at the University of Florida Health Science Center-Jacksonville and a second Fellowship in Interventional Cardiology at Vanderbilt University Medical Center-Nashville. I am also a diplomat of the American Board of Anti-Aging Medicine.

As a Quad certified and Board certified interventional vascular cardiologist, I have been practicing for more than a decade. Through the course of my work, I have seen the physical devastation of poor lifestyle choices and the aging process on the human body. Therefore, during my years of professional practice, I now see weight management as a vital component in long-term health.

In addition, I have been utilizing hCG for over five years through my Hormone Replacement Therapy practice specifically for men with testosterone deficiency and most recently with the medically assisted weight loss program I designed through Nuviva Medical Weight Loss. In addition to my experience, I am comfortable with the Nuviva program's use of hCG for weight loss based on the anecdotal evidence we have seen through our clinics as well as the clinical experience other weight loss clinics nationwide have demonstrated through the successful treatment of thousands of clients.

LTK: What is hCG?

BA: HCG, or human chorionic gonadotropin, is a hormone produced by women during pregnancy. The hormone is primarily responsible for maintaining a viable fetus, particularly during the first trimester. Additionally, it is thought that hCG causes a physiologic occurrence making stored fat available as a nutrient source for the growing fetus.

LTK: Why does it help people lose weight?

BA: HCG is believed to help the body utilize stored fat for calories and to reduce the body's tendency to use lean muscle mass as an energy source when combined with a very low calorie diet.

LTK: In what forms is hCG available?

BA: Although hCG is available in several forms, including subcutaneous (or injectable), topical, sublingual and homeopathic, I recommend only the use of pharmaceutical grade subcutaneous hCG.

This is because the subcutaneous route is the only method known to directly control the proper amount of hCG given. hCG given sublingually requires at least double to triple the amount of injectable hCG to ensure that some hCG is absorbed. However, the amount absorbed can vary from client to client based on each individual's oral mucosa. This same reasoning applies to topical hCG and why I do not recommend its use.

Additionally, some clients are even incapable of absorbing any hCG topically or sublingually. Oral hCG has no biologic effect as the hCG is immediately broken down by acid in the stomach. The only method available to provide absolute certainty that the correct amount of hCG prescribed is given is to inject the hCG subcutaneously.

LTK: How is hCG best taken to be the most beneficial?

BA: My recommendation is found in the Nuviva protocol, which allows for a client to take 150 units of subcutaneous hCG daily six days a week. Also, we have seen through the course of our work with clients that hCG loses its effectiveness after a certain amount of time. Therefore, I recommend clients cycle on and off hCG in specific time frames in order to maximize its effectiveness.

LTK: Is the weight loss permanent or does a person have to keep taking hCG to maintain their weight loss?

BA: Once a client has reached their goal weight, they no longer need to take hCG to maintain their weight loss. As hCG is only utilized in one of the four phases of the Nuviva program, a mainstay of the program includes teaching our clients the tools and providing them with the resources they will need to maintain their weight loss gains for life.

For many people, weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. This is because most individuals do not learn how, what and how much to eat in order to properly fuel their bodies. They are not educated about proper food choices and effective exercise. Through the Nuviva program clients learn to count calories, eat real food and understand how their body will process food, the only way to maintain weight loss gains for the long-term.

A further component of the Nuviva program that assists people in maintaining their weight loss gains is through better understanding of each client's own body. In Phase Four, we utilize a Resting Metabolic Rate Machine to find the client's very own Resting Metabolic Rate (RMR). This is a number that is unique to each individual client. It is the number of calories their body will burn everyday even if they sustained no physical activity. From this number, we determine the right number of calories for the client and their metabolism. Knowing your Metabolic Rate helps you to know how to balance what you eat with what you burn. If this number and balance is adhered to, each client will be able to manage their weight for life.

LTK: How long before results are seen and what rate of weight loss is typical?

BA: Once a client begins taking hCG, it takes three days to become fully active in the body. For this reason, most people will see only moderate weight reduction within the first week on hCG. From this point on, weight reduction is unique to each client but can range from two to five pounds a week.

LTK: What research has been done on the safety of hCG for weight loss?

BA: For many years, physicians have safely prescribed hCG to assist overweight patients in reducing their weight. To date, however, these implications for hCG have not been proven in medical studies and the FDA has not approved the use of hCG for medical weight loss.

However, through our clinics, we have helped thousands of individuals with their weight loss goals and have seen the anecdotal evidence of the effectiveness of hCG for long-term weight loss. Studies are currently being conducted on the use of hCG for weight loss, and I believe these studies are a direct result from proven success of individuals utilizing hCG for safe and effective weight loss.

LTK: What side effects are typically seen?

BA: Typical side effects associated with hCG diets include hair loss, headaches and nausea. However, these side effects are often signs of nutritional deficiency. We have addressed this issue through supplying clients with specially blended supplements, vitamins, minerals that correspond with each phase of the Nuviva program. Patients who experience these symptoms would have their calories increased or have their diet and supplements reviewed to make sure they are appropriate.

LTK: Who should not use hCG?

BA: Women who are pregnant or who are actively trying to become pregnant should not use hCG. Also patients with a prior history of DVT (deep vein thrombosis), especially women with a history of DVTs while receiving hCG for infertility treatments should not take hCG. Additionally women with active breast cancer and men with active prostate cancer should not take hCG.

As with all weight loss programs, I recommend anyone considering a hCG diet consult their physician to determine if the program is appropriate based on health, medical history and personal weight loss needs.

LTK: What else can you share about the safety of hCG and weight loss?

BA: If someone is considering a weight loss program that incorporates hCG, I recommend they do so in a medically supervised environment and use only pharmaceutical grade hCG as one component in a comprehensive weight loss program that emphasizes proper nutrition, exercise and healthy lifestyle changes to sustain long-term weight loss.

Additionally, a common misconception regarding hCG is that it introduces high amounts of hormones into ones body. hCG is given in very small doses during third phase of the Nuviva program, the hCG diet phase. To put this into perspective, women using hCG for medical purposes, such as fertility treatment, would inject between 50 and 100 times the dose that we prescribe through the Nuviva program or what you may find in a typical hCG diet.

Interestingly, hCG is currently being studied for implications beyond weight loss, including reduction of breast cancer occurrences for women and prostate issues, including prostate cancer, for men.

It is important to note that at this time hCG usage in the above-mentioned ways is only in the research phases. It is not recommended that hCG be used for the treatment of breast cancer or prostate cancer. Additionally, until further studies have been conclusively conducted, hCG should not be prescribed to patients who have active breast cancer or prostate cancer. However, I am encouraged by the potential that one day hCG may prove to be a new and exciting treatment for both of these life threatening diseases.

LoveToKnow would like to thank Dr. Brian Arcement for taking the time for this interview. If you think you'd like to try hCG for weight loss, talk to your doctor to see if it is a good idea for you. You can also learn more by visiting NuvivaWeightLoss.com.

Hydraulic Exercise Equipment

Many gyms feature hydraulic exercise equipment as part of their circuit training apparatus. These machines provide a popular strength training alternative to equipment utilizing weight stacks.

First developed in the 1970s by the Henley Corporation, hydraulic exercise equipment provides resistance against movement of a lever pushing against hydraulic fluid in a piston. Because there are no weight stacks with set weights, using a hydraulic machine for resistance training allows you to fine-tune the resistance for your individual strength training level. Likewise, the hydraulics resist only as you apply force, and it responds to the speed and level of force you apply to your movements. As a result, you determine how difficult your workout is by your energy and movements rather than relying on the weights to control the intensity of your workout. If you move more quickly or exert more force, resistance increases. If you move more slowly or exert less force, resistance decreases.

At-home cardiovascular fitness training equipment may also be hydraulic. The same principles apply to hydraulic cardiovascular equipment: you control the workout and intensity by the force and speed of your own movements.?

Hydraulic exercise equipment typically utilizes separate machines to isolate specific muscle groups. The actions that you perform on such equipment mirrors activities on weight-based machines. The major difference is in how the machines supply resistance.?

The uniquely customizable features of a hydraulic machine yield many benefits:

You can go at your own pace, making the equipment ideal for special populations such as children, the elderly, and people recovering from injuries.Hydraulic strength training and cardio equipment allows you to exercise at a level with which you are comfortable, because you have ultimate control over the resistance it provides.People using hydraulic equipment experience reduced soreness.It allows people of all fitness levels to train on the same equipment.It can be tailored to help meet individual fitness goals.The specificity of each movement helps you avoid injury and allows you to train specified areas.Hydraulic aerobic equipment yields a quieter workout, and the intensity is up to you.

The equipment has drawbacks, as well:

Hydraulic resistance machines may not supply as smooth of a range of motion as weight-based machines.Most hydraulic resistance machines have a top weight that may be lower than weight-based machines.The resistance machines may not provide sufficient resistance for advanced athletes or extremely strong individuals.The hydraulic resistance-training equipment is not as versatile as weight-stack machines, and you usually need multiple machines to get a full body workout. This makes it impractical for home users.At-home hydraulic cardio equipment may have lower weight limits, putting it out of reach of some obese individuals.

You typically find hydraulic strength training machines in gyms and fitness centers. Many gyms geared especially towards women feature hydraulic equipment. Many retail outlets sell at-home cardio training hydraulic equipment, such as the Bowlfex Tread Climber and the Sears Precision Rower.

If you've been looking for a customizable workout that works with your own unique goals, hydraulic fitness equipment may be right for you. Talk to a fitness professional to determine how to incorporate these machines into your workout routine.

Best Full Body Workout

Many people tout the benefits of certain workouts as a "full body workout." A true full body workout is one that works all of the major muscle groups, incorporating the components of fitness, including muscle strength, muscle endurance, flexibility, and cardiovascular endurance. Best is a relative term, and finding the best full body workout means discovering a workout that meets these criteria that you follow on a regular schedule in order to attain overall fitness.

The best full body workout for you depends largely on your personal fitness goals. Some people wish to obtain an overall level of fitness, while others focus on cardiovascular endurance, flexibility, or other factors of fitness. Ideally, in order to complete the best overall workout, you will make sure your workout routine works each major muscle groups and helps you to acheive each component of fitness. The major muscle groups include:

Legs, including quadriceps, calves, hamstrings, glutes, adductors, and abductors Core, including abdominals, erector spinae, and obliques Chest and back, including pectorals, latissimus dorsi, rhomboids, and trapezius Shoulders and arms, including biceps, triceps, forearms, and deltoids

Is it possible to perform one exercise routine that meets not only the five components of physical fitness, but also works all of the major muscle groups in a single routine? The answer is an unqualified yes!

There are many full body workouts that incorporate all of the above. Finding one that you enjoy will help you stick with your workout, making it that much more effective.

Circuit training offers an array of benefits. Not only are the exercises varied, but you can perform this high-energy workout in less than an hour, and you only need to do it about three times per week in order to maintain fitness. The workout combines strength training, cardiovascular activity, and balance into a single, fast-paced workout. You can also customize circuit training to meet your own fitness needs, balancing exercises between all major muscle groups and focusing on any special areas of concern. Additionally, you can perform circuit training at home using exercise bands or home exercise equipment, or you can perform it at a gym with an "official" circuit setup. In general, you combine 15 seconds to three minutes of aerobic activity with strength training activities. For example, in a simple circuit workout, you may use an elliptical trainer for three minutes, and then perform one set of 10 to 12 repetitions on a resistance machine, then get on the elliptical for another three minutes before moving on to another weight machine. Throughout the course of the workout, you continue moving from station to station with aerobic activity in between each weight lifting exercise. Completing one set for each body part with aerobic activity in between consists of a "circuit."

Circuit training not only strengthens muscle and improves balance and coordination, but it also serves as a high intensity interval training (HIIT) workout, which studies show may have a more significant impact on body fat than steady-state exercise. A standard circuit may include:

Leg press Leg extension Leg curl Adductor/abductor press Crunches Hyperextensions Chest press or bench press Military press Biceps curls Triceps kickbacks Pull ups, pull downs, or seated rows

Power yoga combines strength, flexibility, and aerobic activity into a single workout. Similar to Ashtanga yoga, when you do power yoga you combine multiple yoga poses in rapid succession. As you go through the poses, you not only fire up your metabolism and challenge your endurance, but you also gain the many benefits of yoga including inner peace and reflection.

Another great overall fitness workout that incorporates your entire body, Tae Bo has the additional advantage of being a workout you can perform at home without a lot of additional equipment. The cardio routine combines traditional aerobics moves with martial arts moves like roundhouse kicks and various punches. The result is a fun, high-intensity workout that can strengthen your cardiovascular system while improving both muscular strength and endurance. There are many Tae Bo workouts available you can follow at home with merely a DVD player and a television set. Once you learn the basics you can create your own workouts.

Many gyms and fitness centers now offer climbing walls. This is a fun way to get fit, and helps work every muscle in your body as you work your way up a wall. Centers offer safety gear and instruction to teach you how to make climbing an effective and fun workout. One of the main advantages of this type of workout, which builds muscular strength and endurance of both the upper and lower body, is that for many it feels more like playing than working out.

This fitness plan works all of the major muscle groups, but with a twist. Instead of performing a typical strength training move, you perform that move extremely slowly. The Slow Burn fitness program recommends using a metronome or timer and performing moves in super slow motion. This forces you to eliminate momentum and pay attention to both the positive and negative (lifting and lowering) aspects of the motion, creating muscular strength and endurance. Because of the speed of the movements, you only perform one set of each exercise, and a typical workout lasts around 30 minutes. Best, no special equipment is necessary, so this is an affordable workout you can perform either at home or at the gym.

These are just a few of the many full body workouts you can try. Each is high-intensity and adaptable for all ranges of fitness, from beginners to experts. By finding a full body workout you will enjoy, you will be well on your way towards better fitness.

Stationary Bike Exercise Program

Masters in Exercise and Sports Science

Starting a stationary bike exercise program can help enhance your cardiovascular fitness and your lower-body muscular endurance. Even if you're new to exercising, stationary bike routines are easy to start and manage.

Before you get started it's important to understand that there are two basic styles of traditional stationary bike: upright and recumbent.

The upright bike mimics the look of a traditional bicycle, although designed for a more comfortable ride. When you sit on the wide, padded seat, your legs hang down toward the ground and you must lean forward to grasp the handlebars. Group exercise bikes, or spin bikes, are another form of upright bike.

The recumbent bike has a bucket-style seat that you lean back against as you extend your feet out in front of your body to use the pedals. Most recumbent bikes have handles next to the bucket seat and a second set that you would have to lean forward to grasp.

If you want to use a stationary bike as your primary form of exercise, you'll want to dedicate between three and five days a week to your program. Allow for 30 to 60 minutes, depending on your fitness goals. According to the American College of Sports Medicine, a minimum of 30 minutes daily physical activity is suggested for adults to maintain health, while 60 to 90 minutes of daily exercise is suggested for weight loss.

If you're using a standard upright or recumbent bike, adjusting the bike for your height is fairly simple. When you sit on the saddle or bucket seat and put your feet on the pedals, you want your knees to almost fully extend as you rotate the pedals through a full cycle. If you notice that your knees stay bent throughout the movement, adjust the seat until your knees extend more fully.

When you increase the resistance on an exercise bike, the pedals will become harder to turn. Generally speaking, you want to be able to rotate the pedals at roughly 75 to 90 rotations per minute. Most bikes provide a readout that tells you how fast you're pedaling. If you find that you're able to pedal that fast without much effort, you'll want to increase the resistance. On the other hand, if you find that you're struggling to maintain that rotational speed because of the resistance level, you may want to decrease the resistance. If you're performing a preset program that regularly increases and decreases resistance level, it may be beneficial for you to "push through" a tough resistance level despite declining rotational speed because you'll have the opportunity to rest at a lower resistance level shortly.

Most exercise bikes offer levels of resistance between 1 and 10, or 1 and 20, depending on the brand of bike. After performing several workouts on the bike, you'll start to understand what level is more of a "coasting speed" and at what level you begin to feel challenged. Just keep an eye on your rotational speed and your heart rate to help you decide when to adjust resistance up or down.

Most stationary upright and recumbent bikes have a number of preset programs that you can choose from. Typical programs include cardio, hills, fat burning and intervals. While it doesn't necessarily matter which program you choose, there are benefits to programs like hills or intervals because they will make you work hard for a brief period of time, then allow you a brief rest period. This type of exercise helps improve cardiovascular endurance and lung capacity, and you'll also increase your leg strength as you challenge yourself with brief bouts of high-resistance pedaling. The nice thing about the preset programs is that you don't have to think about changing resistance as you go. Simply choose the program, set the initial resistance level where you want it, then simply pedal until the program is complete.

Every variety of stationary bike gives you chance to manually change the resistance of the bike throughout your exercise program. This option is nice if you want the freedom to change resistance levels as you go or if you want to perform steady-state exercise at a particular level of resistance. A sample manual exercise bike program may look something like this:

5 minutes, low resistance warmup 5 minutes, gradually increase resistance to a comfortable, steady-state speed Increase resistance every minute until you're struggling to maintain cycling speed 5 minutes, maintain this more difficult pace Decrease resistance every minute until you're at a comfortable steady-state speed 5 minutes, maintain this more comfortable place Continue the increase and decrease in resistance until you complete your desired workout time 5 minutes, low resistance cool down

Stationary bikes are popular at gyms, but they're also popular for home-based workouts. At a gym you know the equipment will be fairly well maintained and you can always ask a trainer on site for more help or information on choosing a program. You also won't have a large up-front investment, but you will have to maintain monthly dues and you may have to sign a contract to join. Also, many gyms offer group cycling classes that will give you the chance to workout with a group of other cyclists with an instructor leading you through a tough workout. For individuals who have a hard time with self-motivation, this type of class may be exactly what you need to stick with a program.

If you would rather workout at home, you'll have a greater up-front investment in equipment and you will also have to provide your own bike maintenance. That said, you may prefer the ability to hop on and cycle through your favorite TV shows or simply grab a workout whenever you have a free minute.

Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

Feelings Associated with Dieting

Dieting often brings a variety of emotions; the very act of dieting itself is often different from our normal eating patterns, which can be stressful. Dieting forces you to consider what you eat and how much. You may have conflicting feelings about keeping up with whichever weight loss system you choose, whether it is by counting calories or cutting out sweets. Your feelings associated with dieting can affect your success.

Many people struggle with negative feelings about dieting. Starting on a diet means changing your eating habits, which can be uncomfortable.?People often look to food as a source of comfort, and removing that supply can lead to unpleasant feelings. You may feel:

Angry and deprived that you can no longer eat your favorite dessertsGuilty if you give in and indulge by going out to eat or having a second helpingFrustrated that regardless of what you do, the diet doesn’t seem to be working

You may feel discouraged when trying to diet and you find the results are not appearing as quickly as you would like. For instance, if you want to lose weight and you follow a low-fat eating plan without seeing results the first week; you may feel like giving up. Additionally, attending parties or going to lunch and watching others eat what they want may make you feel deprived, which may lead to binge eating.?You may feel as if you no longer get to enjoy your food. When faced with discouragement, consider the foods you do get to eat and what you really enjoy about your own eating plan.

We all have days where we just can’t get some things right. If you are stressed because of other problems or you are facing discouragement with your diet, you may eat outside of your limits. This can lead to guilt for not following the rules. You may also feel worried that by going off the wagon once or twice, you may never reach your goals. If you are not careful, you may find yourself giving up entirely because of a few slip-ups. Not everyone can follow diet instructions to the letter; do your best and keep trying and don’t let guilt get in the way of your success.

You may feel out of control while you are trying to diet. Most people do not start out wanting to diet any more than they want to be overweight. You may believe you have no control over what you eat or how much weight you must lose. This can lead to feelings of being trapped in a never-ending cycle of dieting and helplessness. By considering your circumstances—you are dieting to improve your life and your health—remember you are taking control to improve your well-being.

Dieting may have its challenges, but there are also some positive feelings that can be associated with changing your eating habits. By remaining optimistic, you will be more likely to stick with your diet and find success.

Although dieting sounds restricting, you may feel great freedom from your former circumstances as you consider your overall goals. If you are dieting for your health, you can feel positive knowing you are taking steps to improve your situation, and that you face a healthy future.

When you successfully follow a diet, you can feel proud of your accomplishments. Take pride when you see results from your efforts. Whether it is seeing the scale move down a few pounds or a better health report from your doctor, sticking with your diet is a good reason to feel good about yourself.

Dieting changes the foods we eat, but this does not always have to be a negative situation. You may find you are eating foods you would have never considered before. Dieting often forces us to try new things, and you may discover new flavors, spices, or methods of preparing foods you particularly enjoy.

How you feel about dieting can impact how successful you are in your attempts. While positive feelings are great for motivation, you can use negative feelings to your advantage as well. Negative circumstances do not have to lead to the end of a diet for you. Instead, by turning your negative feelings into positive associations, you can overcome some barriers that may have once defeated you and instead find success in meeting your goals.

Minimize Diet Damage on Vacation

Vacations are a time for health and renewal.

For many individuals, maintaining a diet during vacation is a real challenge. The very essence of a vacation is surrounded by concepts such as relaxation and freedom. Individuals who are on a very restricted dietary regimen may be looking to "let go" temporarily in both an emotional and a dietary manner. However, all the hard work of a stringent diet can be easily affected in a negative way by even a short one-week vacation. The trick to minimizing diet damage during a vacation is to mentally prepare yourself for the task and foresee any threats to your self-discipline.

Vacation is a real chance to cut loose. Binding diet and weight loss habits are a hindrance to the freedoms proposed by a vacation. Individuals traveling outside the country may be excited to experience the unique culinary delights offered by a different culture. This experimentation may result in an extreme breakdown of one's self-control.

Unfortunately, self-control is the foundation of a successful diet and this requires practice and a lot of effort. Even a brief vacation and a more relaxed position on diet may be enough to undo months of?painfully acquired?self-discipline. Some individuals will come back from their vacation binges only to discover they no longer have the self-control to practice their diet. This is a real problem.

Maintaining self-discipline during your vacation is the key to minimizing dietary damage. Indeed, the cuisine of foreign lands is appealing and it isn't necessarily untouchable. However, an attitude of "just this once" simply will not work for individuals who really have to strive to maintain a certain weight. MedicineNet.com reports some dieters are actually "programmed" to regain weight. The majority of dieters on a restricted regimen will eventually regain the weight they have worked so hard to lose. Self-control remains the barrier to such weight fluctuations.

For dieters, the word vacation must be redefined. Vacation should not be viewed as a chance to cut loose from binding regimens. It should be seen as an opportunity to release stress while continuing to cultivate healthy lifestyle habits. A vacation that causes your body more stress and health damage will not leave you for the better when your trip has ended.

For individuals who are self-disciplined, vacation can still present problems where dieting is concerned. Airports, travel stations, and road trips will not always provide healthy foods. Airplane snacks and meals can pose a real temptation. Committed dieters work around such issues by bringing their own snacks in order to avoid the lure of vending machines and food kiosks. Fortunately, airports almost always sell bottled water. CNN hails the importance of drinking water for weight loss and maintaining a sense of "fullness." When traveling, always reach for water instead of vitamin drinks, sodas, and fruit juices.

If your vacation is extensive or diet is severely restricted, choosing accommodations that offer a kitchen can help you maintain your regime. Restaurants involve a lot of guesswork for dieters. Having your own kitchen gives you the option to prepare the sort of meals you would if you were in the comfort of own home. For persons who cannot afford such measures, be sure to research the restaurants in the areas to which you plan to visit. Most restaurants offer salads and there is almost always a food market that sells fresh fruit and produce.

The group affected most negatively during vacations is fad dieters. Fad diets are the most difficult to maintain. They are often the most restricted. Individuals whose diet consists mainly of?items such as cabbage soup or curious food?combinations may find it difficult to obtain?these foods?during vacations. TheNewsTribune.com comments on the unhealthy nature of many fad diets, which is something to consider in itself. However, vacation may pose a real challenge even to your most unhealthy dietary habits.

The more balanced your dieting regimen is, the easier it will be to maintain during most vacation plans. Moreover, the firmer your self-discipline, the less likely it will be that you'll abandon your healthy habits over the course of a few days or weeks. If you honestly feel a vacation will derail either your diet or willpower, you'll probably need to plan a vacation conducive to your?regimen or forgo the vacation altogether.

Eating Fruit on Summer Diets

Those who enjoy fruit anytime of the year will particularly love the benefits of eating fruit as a part of their summer diets. Not only is fresh, summertime fruit a delicious addition to any meal, but fruit offers a multitude of nutritional and physical benefits.

The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends fruits and vegetables as valuable sources of a variety of nutrients. In fact, the 2010 Dietary Guidelines for Americans, released by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) emphasize the importance of adopting a plant-based diet. The guidelines suggest consumers fill half their plates with fruits and vegetables and limit solid fats and added sugars. Fruits offer a wide variety of nutrients, including the following:

Calcium - Calcium is essential for healthy teeth, bones, and muscle function. Fruits that are a good source of calcium include blackberries, black currents, dates, grapefruit, mulberries, orange, pomegranate, and prickly pears. Fiber - Fruits that are high in fiber can help reduce the risk of coronary heart disease and certain cancers and aid in the digestive process. Fiber-rich fruits include apples, boysenberries, dates, grapefruit, guava, mango, oranges, papaya, pear, persimmons, raisins, and raspberries. Iron - Iron is essential for healthy blood and normal cell function. Iron-rich fruits include black berries, black currant, cherries, grapes, kiwis, lemons, mulberries, passion fruits, pomegranate, raspberries, strawberries, and watermelons. Magnesium - Magnesium is essential for healthy bones and enzymes. Magnesium-rich fruits include avocado, banana, blackberries, dates, guava, kiwi, mulberries, passion fruits, pomegranate, prickly pear, raspberries, and watermelon. Potassium - Potassium can help maintain a healthy blood pressure. Potassium-rich foods include avocado, bananas, black currants, breadfruit, cherries, dates, grapefruit, guava, kiwi, papaya, passion fruit, pomegranate, prickly pear, and watermelon. Sodium - While most people get too much sodium in their diets, sodium in the right amounts is an essential nutrient for maintaining blood function and ensuring proper function of muscles and nerves. Almost all fruits contain some amount of sodium, but passion fruits are rich in sodium. Vitamin A - Vitamin A is an essential nutrient that keeps eyes and skin healthy and helps the body fight infections. Vitamin A can be found in fruits such as apricots, prunes, and tangerines. Vitamin C - Vitamin C is essential for healthy teeth and gums and aids in the healing of cuts and wounds. Vitamin C can be found in fruits such as mangoes, oranges, papayas, peaches, pears, plums, persimmons, and strawberries. Zinc - Zinc is an essential nutrient needed to maintain protein and carbohydrate metabolism and the body's immune system. Zinc is found in fruits such as avocados, blackberries, dates, pomegranates, and raspberries.

The Center for Disease Control lists a number of fruits that provide a variety of physical benefits. These include the following:

Apples - Loaded with fiber, apples can help with constipation and weight loss. Bananas - A great source of potassium, bananas aid in lowering and maintaining a healthy blood pressure. Blueberries - Not only can blueberries help protect against certain cancers, but they are also believed to increase brain power and function. Cranberries - While many people are aware that cranberry juice can help rid the body of painful urinary tract infections, they may not be aware that cranberries can lower cholesterol levels and protect against certain cancers and the risk of stroke. Pineapples - Rich in vitamin C, pineapples also serve as an anti-inflammatory, perfect for those who suffer from painful joint problems. Raspberries - Raspberries are a great source of folic acid, which is an essential nutrient for pregnant women. In addition, raspberries may protect against certain cancers. Strawberries - Loaded with a host of nutrients, strawberries help the body guard against certain carcinogens and protect against some cancers.

How can you incorporate fruits into your summer diet? While fresh fruit is always a first choice, it isn't always available. Don't worry! Good nutrition can be found in all forms of fruit, including canned, dried, fresh, frozen, and juices. In fact, most fruits are processed within a few hours of harvesting, so the majority of their nutritional values are preserved whether they are canned or frozen. If you want to enjoy the fresh taste of summer fruits, however, the following fruits are typically in season during the months of June, July, and August.

Apricots Asian Pear Black Currants Blackberries Blueberries Boysenberries Cantaloupe Casaba Melon Champagne Grapes Cherries Elderberries Figs Grapefruit Grapes Honeydew Melons Jackfruit Key Limes Limes Loganberries Mulberries Nectarines Passion Fruit Peaches Pears Persian Melon Plums Raspberries Strawberries Sugar Apple Watermelon

To find fresh fruit in your area, visit your local farmer's market or check out the produce in your grocery store. In addition, consider growing your own fruit, which will continue to give you delicious produce year after year. Fruit should be a necessary part of your family's diet, so give your loved ones the gift of fruit today and every day!

Exercises for Army Basic Training

Army basic training exercises will not only prepare you for military service, but they can also provide a solid foundation for someone who aims to be in top physical shape. These exercises include strength training and cardio workouts, giving you two of the basic components of a fitness plan. Another advantage of these exercises is that they require no equipment.

The elements of the Army fitness test include basic calisthenics exercises as well as running for endurance and aerobic fitness. Pushups and situps form the core exercises. These moves are good choices because they target large groups of muscles in single exercises. Running is an effective aerobic exercise which also burns significant amounts of calories.

You are graded on an Army fitness test based on the number of pushups and situps in addition to a two-mile run, all in a set period of time. The starting point for pushups in women is three pushups. For men, it is 13. The number also varies with age. The minimum number of pushups a 17 to 21 year-old woman must do after basic physical fitness training is 13. To graduate from advanced individual training (AIT), the threshold jumps to 19.

Pushups target the pectorals or pecs as well as the deltoids and triceps. Secondary muscles support the exercise, including the glutes, quads, and abs. The standard pushup is a challenging exercise. However, variations, such as the bent knee pushup or wall pushup, can make this exercise accessible no matter what your fitness level. As you gain strength, you can move on to the classic form.

Situps also have a minimum number in the exercises for basic training. A 17 to 21 year-old woman will have to be able to do at least 47 to complete basic Army physical fitness training. The AIT requirement is 53.

Like the pushup, the situp is a complete exercise for targeting the abdominal muscles. The primary muscles involved include the rectus abdominus and transverse abdominus. The oblique muscles are also engaged during the exercise.

Running provides the aerobic endurance component of basic training. Your initial test includes a one-mile run. However, to graduate, you will need to do a two-mile run with a time of at least 19:42 for a 17 to 21 year-old woman. This benchmark represents a challenging figure.

If you are new to running, you should begin slowly with a couple weeks of brisk walking before you launch into a running program. From there, you will begin interval training until you build enough strength and endurance to run continuous stretches.

This break-in period is essential in order for you to avoid overtraining. This can result in shin splints and other injuries which can sidetrack your training schedule. You should rely on your own perception of recovery to guide you. You should plan on taking at least one day off between runs to give your body time to recover.

To pass Army physical fitness training, you must score at least 150 points, with 50 points given for each training component. That means you can’t rely on your great running time to compensate for poor pushup numbers.

The purpose of physical fitness training is complete athletic performance. Even if you are not entering the military, it is an admirable fitness ambition to use this branch’s perception of total physical fitness as your personal goal.

Other types of exercises will support basic training exercises. For example, walks between running sessions will help you recover and keep you active. Other abdominal exercises, such as the plank, can offer different types of challenges for building strength.

Bear in mind that your rest periods between workouts are a necessary part of your fitness program. Each of these exercises for Army training places high demands on the body. Over time, you will build strength and improve your fitness. These three basic exercises provide a blueprint for success.

Kettlebell Workouts

Kettlebells aren't just for hardcore bodybuilders, and the enthusiasm for them is backed by medical research. A study from the American Council on Exercise concludes that a 20-minute workout with a kettlebell can burn the caloric equivalent of running at a six-minute mile pace.

Try the following moves to get started. All you need is a single kettlebell and an exercise mat.

Grasp the kettlebell in both hands. Assume a squatting position, with your legs hip distance apart, your back straight, and your knees bent at a 90-degree angle. Hold the kettlebell between your legs. Straighten, stand, and swing the kettlebell outwards until it is at eye level. Contract your thighs. Return to the starting position. Do 10 to 15 repetitions.

Stand up straight with your knees slightly bent, feet hip-distance apart. Grasp the kettlebell in both hands. Raise it over your head, then swing it in a clockwise motion around your head. Repeat 10 to 15 times, then swing the kettlebell in the opposite direction.

Stand upright with your feet hip-distance apart and your feet turned outward 45 degrees. Grasp the kettlebell with both hands in front of you. Bend your knees, keeping your back straight, and place the kettlebell on the floor. Then stand and lift the weight up to chest height, your arms parallel to the floor. Grasp the sides of the handle and lift the kettlebell straight over your head. Lower the weight back down to your chest and return your hands to their original position on the top of the handle. Do 10 to 15 repetitions.

Lie down on your back with your legs straight. Hold the kettlebell in one hand with your arm extended in a straight line from your shoulder. Bend the opposite knee, prop yourself up with your other arm, and slowly rise off the floor, balancing the weight carefully above your shoulder. Stand, and reverse the movement to return to your starting position. Do five repetitions on each side.

Ready to torch those calories in a whole new way? While kettlebells provide stimulating exercise, don't get overeager. The challenge of a kettlebell can also be dangerous. Kettlebells offer a lot of bang for your fitness buck, but the reason they're effective is because they work your core and offset your balance in unexpected ways as you swing the weight around. That unsteady element means you risk injury if you aren't careful. Working out with a kettlebell can be more rewarding and more effective than using regular dumbbells, but the chance of pulling or spraining a muscle is greater.

If you've never used a kettlebell before, author of Kettlebells for DummiesSarah Lurie recommends starting with a lighter weight than you'd use for dumbbells. If you normally lift 8- to 10-pound weights, start with a 15-pound kettlebell.

Stand with good posture throughout your workout to prevent injury to your core. Maintain a natural S-curve in your spine to distribute the weight of the kettlebell correctly. Focus straight ahead, and keep your head and neck aligned with the rest of your spine.

If you're a beginner with the kettlebell, don't try to do too much at once. A short routine or circuit is more than enough. Since kettlebell exercises are so efficient at burning calories, you'll still be getting the level of workout you crave. Put together the kettlebell exercises above into a simple circuit, moving through each exercise one right after the other. Repeat the circuit two or three times. If you need more than that, repeat the circuit again, or do more reps in each circuit until you're ready to move on to a more advanced workout program.

When you're ready to move from a beginner's workout to a more advanced routine, consider outside resources such as kettlebell classes, personal trainers, DVDs, and books to guide you in building a more advanced workout while mastering proper technique and form. Kettlebell resources include books like Russian fitness instructor Pavel Tsatsouline's Enter the Kettlebell or the more advanced Return of the Kettlebell. Also consider DVD programs, such as Phil Ross's Power Body: Advanced Russian Kettlebell.

If you're looking to kick your workout a few notches or find your way out of a fitness rut, a relatively simple set of kettlebell routines can lead to fast results and increased cardiovascular fitness. Remember to warm up and cool down with stretches before and after your workout. The kettlebell will challenge your muscles and core in new ways, so preventing injury and speeding recovery is key to an enjoyable workout.