The Most Under Rated Aspect of Weight Loss

If I were asked, "what is the most difficult thing many people find to do when they start a weight-loss program?", I would have to say right near the top of the list is this - they don't drink enough water!

Few people realize at first just how essential water is to the success of their weight-loss program. In fact, the essential place of water in our diet extends to everyone - whether they want to lose weight, gain weight or stay the same weight! We all know we can't live without water, but just why is it so important? Well there are many reasons. Read on and discover why water can help your loss weight and why it is your essential life-force.

Apart from 60-70% of your body being composed of water, water has an extensive range of functions essential to life.

. Assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.

. Assists excretion of waste from bowel and kidneys. If you don't drink enough water you get constipated and put your kidneys under stress.

. Regulates body temperature. If you don't drink enough water you compromise the evaporation process you skin uses to keep you cool.

. Your blood is 92% water. This is your body's transport system distributing nutrients around the body.

. Body secretions and digestive juices are almost entirely water.

Why should you drink water when you want to lose weight?

Water is a natural appetite suppressant. Do NOT underestimate the power of this statement. Lack of water can lead to over eating. You brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water. In many instances people will find what they thought were hunger pangs were in fact, satisfied by water. Try it! You have nothing to lose, except some weight.

How do you know whether you are drinking enough water each day? Well the answer is not difficult. The average person needs around 6-8 large glasses every day.

Well then, how should you drink the 6-8 glasses per day? The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.

If you are someone who enjoys the 'taste' of water, then perhaps you could fill a 1 litre empty soft drink container with water the drink through it twice during the day. Room temperature or cold water, even warm as some people like - whatever you prefer. Place it on the desk at work in front of you as a constant reminder to sip continuously throughout the day.

Other people find they need a water 'diet' to help them keep on track. So for you, here is a program easily followed to ensure you are well hydrated every single day.

1. When you wake up you will often be thirsty because your body loses water while you are sleeping through breathing and perspiration. Drink a large glass of water with a slice of lemon for zing.

2. Drink another glass of water with breakfast or a cup of herbal tea before setting off the day.

3. Mid morning - snack on a piece of juicy fruit such as orange, watermelon, cantaloupe, honey dew. Have a glass of water and perhaps try a dash of herbal aloe juice which is wonderfully soothing to the digestive system.

4. Lunch - think of soup or have a glass of water before your meal, or perhaps a herbal tea.

5. Mid afternoon - While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables.

6. Evening - Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour.

7. After dinner - before bedtime drink your final glass of water and sleep well!

A few changes will happen when you start out with your water program. Obviously you may find that you need to 'spend a penny' more often. Why? Because you body isn't used to being well hydrated.

There is absolutely is no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Many people find their energy is increased and constipation and headaches are reduced, as well as hunger pains.

Now here's the really exciting part…many people notice a reduction in weight and centimetres, as their body's water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's in-built survival mechanism - to store up the essential nutrients in short supply…just in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is bulk and unwanted centimetres.

It's so simple...drink water! 6-8 large glasses a day.

How do you know if you are not getting enough water each day? This is a really important question because so many of us have deprived ourselves of water for years that we have become accustomed to doing without the full amount of water our body requires and we don't recognise the symptoms of thirst.

1. The most common symptom is headaches. A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.

2. Poor concentration/fatigue. If you body can't get rid of the toxins it will struggle and you will feel less energetic as your body diverts energy to deal with the toxins.

3. Constipation. Your body will divert water to more essential functions and as a result your stools will be harder and more difficult to expel.

4. Reduced urine output or dark urine. Did you know that up to 200 litres of water is passed through your kidneys daily? Without a fresh supply of water for the kidneys to filter waste products out of the blood, your urine will become darker.

5. Furry tongue or bad breath. If you don't have enough water passing through the mouth to wash away food particles, bacteria can proliferate and result in that 'furry' feeling or bad breath.

6. Skin. Your skin should feel elastic. When you pinch the skin on the back of your hand it should snap back instantly.

Final thoughts. Caffeinated drinks cause the body to lose water. They are what's known as diuretics as they cause your body to dehydrate. You will do your body an enormous favour by cutting back. For every cup of coffee you drink you will need to drink another TWO glasses of water to counter the diuretic effect. Explore the world of herbal teas instead, you may be pleasantly surprised!

Kim Beardsmore M.B.A., B.Sc. is a writer for the weight loss, health & fitness website Weight Loss Health. For reliable information and resources free from hype, visit today. Free Weight Loss & Health Information

Ten Ways to Prevent Obesity in Our Families

Children are our future and we as parents need to help them attain their highest potential. If we want to have a strong and healthy future.

Today's diet is high in the simple carbohydrates, sugar and fat. Soft drinks, cakes, candy,and junk food are constantly bombarding our families, it seems to be their daily diet.

Statistics show that heart disease is showing up at a younger age. Diabetes is reaching epidemic proportions, asthma is becoming a common occurance. People are beginning to look at these as normal. Well it is far from normal!

A major contributing factor in these diseases is obesity. So what is a parent to do: the first thing we must to is to educate ourselves.

Here are 10 ways to Prevent Obesity

1. Be an example Children learn from their parents, the first thing you as a parent must do is to show your children that you are willing to change.

2. Do a Kitchen Clean-up Get rid of all foods that have refined flour,or sugar in them and replace with whole foods such as whole grains, whole sugars for example raw sugar, honey, or stevia, and foods with as little chemical additives as possible

3. Replace soft drinks, and highly sugared snacks, with healthy alternatives. Be creative. Limit sugar intake to 10% of your daily diet.

4. Limit your dietary fat intake to less than 30% of your total calories, saturated fat should be less than 10%. Avoid all trans fatty acids, such as hydrogenated fats.

5. Exercise, exercise. It doesn't matter what you do. Be it team sports, walking, running, hiking, or tennis. Just get your body moving.

6. Consume at least five daily servings of fresh raw fruits and vegetables,especially dark orange or green vegetables and citrus fruits. Six servings of wholegrains and a least 3-4 calcium-rich foods, and make sure you get plenty of dietary fibre.

7. Try to have 6 small nutrient-dense meals a day, rather than 3 large meals. Do not eat after 8pm. Avoid repeated unsuccessful attempts at weight loss (crash dieting).

8. Include a food supplement, high in vitamins and minerals.

9. Consume at least 2000 calories of high-nutrient foods Select low-nutrient foods periodically, maybe once a week, as a sinday. But your daily diet should consist of high quality foods.

10. Drink at least 6 8oz. glasses of pure, filtered water a day. Water is the best cleanser.

If you follow this advice, you will not only be preventing obesity but will also: improve resistance to colds and infection. reduce risk of developing heart disease, cancer, diabetes, high blood pressure and osteoporosis, increased resistance to stress maintain a feeling of wellbeing, help prevent premature aging increase energy to enjoy life and improve emotional and mental health.

Heidi Zator is dedicated to helping people become educated on family health. Subscribe to her ezine at: http://momfamilyhealth.9f.com

Are Healthy Eating and Regular Exercise Mission Impossible?

Today, there are plenty of weight-loss strategies that are guaranteed to backfire. And, each and everyone's body metabolism reacts differently to different fast weight loss programs and plans.

Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine. There is no better time to start losing weight. If you want to really lose those excess fats, you have to lose weight now.

You may improve your health and have a physically fit body by getting into rapid Weight Loss diet. This is the best way for you to have a stronger body and gain confidence. And can help you to be at your best fighting form as well.

Here are some guidelines from the experts in choosing weight loss plans and goals.

1. Set realistic approaches. What is important is to be precise on your goals. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

2. Develop a strategy - Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

3. Be realistic - Most people's long-term weight loss plans are more ambitious than they have to be.

4. Eat small, healthy meals frequently. Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

5. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

6. Focus on doing, not losing - Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.

7. Build bit by bit - Short-term weight loss plans should not be "pie-in-the-sky." This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.

8. Keep up the self-encouragement - An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record. After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.

9. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

10. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

11. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

12. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

13. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

14. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

15. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

16. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

17. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

18. Engaging in Aerobics - Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while.

19. Staying Motivated to Exercise - Exercise is always a do-it-yourself venture. No other person and no machine can do it for you.There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

20. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.

Healthy Eating, Regular Exercise and positive attitude are the only things you need to lose fat permanently.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.


The article offered here is submitted as information only and not to be used for the treatment of injury or disease. If you have an injury or think you may have a disease of any type see your healthcare professional immediately.

Use the Best-Kept and Best-Selling Collection of EFFECTIVE DIETS & FITNESS eBOOKS to Build a Healthy and Fit Body, Reduce Your Stress, and Bring Lost Opportunities Back to Life...


Copyright © Anne-Marie Ronsen

Organic Vitamin E And Vitality

Vitamin E: What is it? Eight molecules known as tocopherols are the components that make Vitamin E. The most biologically active amongst them are Alpha-Tocoperols and these molecules are indeed the most efficient in terms of the benefits they bring to the body.

Our body can absorb it with ease as it is fat soluble. It is also more stable and does not evaporates even when foods in which it is found is cooked.

The U.S. FAD (Recommended Daily Allowance) for Vitamin E is set at 8-10 milligrams per day (or about 15 IU) whilst certain experts advocate an intake of upwards of 1,000 milligrams for daily intake. (Dr William Shute for example, in The Complete Book of Vitamins recommends 800 to 1600 IU as a way to prevent devastating vascular damage and arterial degeneration in diabetes.

Vitamin E:

What is it for? VitaminE is an active player in the prevention of cell damage that often times can lead to cardiovascular disease and even cancer. It does so by preventing damaging effects of free radicals. A new survey from Yale University shows that Low levels of Vitamin E are thought to be linked with greater physical decline in older people.

Vitamin E and Diabetes:

Vitamin E as a treatment for diabetes has been found in a research lead by Swedish scientists. They recommend a daily intake of vitamin E of 200 IU spamming 2 weekly periods. The study showed that vitamin E can help decrease the requirements of insulin in patients suffering from diabetes. Breast Cancer and Vitamin E: In spite of radical advancements in various therapies, more women than ever are now being diagnosed with Breast Cancer. One method considered as a means to reduce the risk of developing this disease is the intake in proper form of vitamin E. This approach is supported by a study which shows that women with low levels of vitamin E are twice more likely to contract the disease than women who take the minimum daily requirement. The good news is that some of the food we eat is indeed a good source of vitamin E

There two classes of Vitamin E:

Tocopherol, the form usually found in supplements
Tocotrienol, found in food. For example palm oil .

Foods rich in Vitamin E are:

Oils: vegetable oils such as sunflower, palm oil, soybean, corn, and of course olive oil. Good sources of vitamin e are margarine, egg yolk, cheddar, parmesan, soya beans, chickpeas, olives, avocados, parsnips, carrots, tomatoes, red peppers, sweet corn, sweet potatoes, and watercress. Other sources can be found in goats milk, fish, whole grains,cereal germ and wheat, whole grain products,oatmeal, fruits, peanut butter, milk, vegetables and all whole raw or sprouted seeds. Whilst it is always better to try in provide your body with the "real thing" it is important to remember that there are organic nutritional supplements, which are a good source of the vitamin E not found in your foods.

Vitamin E supplements and all Dietary supplements are measured in international units (IU) .

So where does the world "Vitamin come from" anyway?

In 1887, Dr. Eijkman was in Indonesia to conduct research on the beriberi disease. He realized that there was a difference between the consumption of refined rice (which lead to more cases of the disease) as opposed to crudely milled rice (which did not). Years later(1911), Dr. Cacimir referred to his colleagues findings as "vita amine" to describe the compound that constitute the rice in its un-refined nature. Over time the two words were joined as "vitamine" and eventually the trailing "e" was removed.

About the Author: VitaMan writes about health topics in http://www.vitaspecial.com, a website completely devoted to ORGANIC VITAMINS and information.

How Organic Products Can Help Your Life?

Organic products are now a $7 billion market that has been growing at a rate of 20% a year and will continue to grow in years to come. While retailers who sell organic products are one of the few businesses exempt from following the requirement for certification of organic products, Whole Foods Market was the first to become a certified grocery store in the nation. There are several other industries that are coming out with new organic products, including clothing, and baby products that are among the top choices for consumers. Natural Organic Products both protect and help the environment, plus it is great for your overall health. Often, organic products are priced higher at health-food and department stores, but drugstores and discount retailers offer brands that are less expensive.

Organic Foods

When you go to your local grocery store be sure to check out the organic labels throughout the store because when you purchase organic products it helps support those farmers, producers, and handlers who have a strong commitment to good health, quality foods, and earth-friendly agricultural practices. About 14 percent of people indicated they bought organic items at their local Wal-Mart or Target super center, reinforcing the fact that organic foods play a role in everyday American households, and they are choosing to support their community and eat healthier for their family. Due to the limited supply of organic foods from both foreign land and domestic sources, they say that organic foods account for only about a third of the stores inventory, which shows there is room for growth in the coming years.

Health Lifestyle

Major products include tea, guavas, oranges, pineapples, rice, taro root, sweet potatoes and specialty crops like yams are believed to offer better health and more benefits to a healthy family. Consumers are increasingly choosing to purchase organic foods and products that offer alternatives to potentially harmful chemical and pesticides that genetically modify foods and may be undesirable from both a health and environmental standpoint. At one point these products were forgotten and ignored in the innermost corners of store shelves and health food stores, but now they are in the spotlight and taking center stage because of the newly found benefits of going organic and living a healthy lifestyle.

Skin Products

Organic skincare has long been established as an expensive yet healthy alternative to the ordinary and potentially dangerous skincare products that we have been exposed to. Nowadays, organic skincare products are coming out with more competitive prices and better environmental friendly ways of producing products, which makes them more affordable. If you have had any skin reactions to lotions or face creams in the past then you have to be careful, because everything you put on your skin gets absorbed into your body, which can cause an allergic reaction. When you get an allergic reaction your body is telling you that the chemicals you're putting on are harmful to you. Make sure to pay attention and try an organic product to see the difference because your body knows what's best.

With the buying power of chains like Kroger and Wal-Mart, which are increasing their organic-products selection daily, prices for organic products are likely to become more affordable. But even in many conventional supermarkets, organic products are moving out of their isolate aisles and taking their place on many shelves next to non-organics products. From my experience in the industry, it is almost always the case that the people who make organic products are those who value their work and love what they do.


About the Author: Alyssa Nair has written articles on organic products and how they can improve your lifestyle. Read the helpful tips and advice on how you can change to an organic lifestyle with little money.