Tuesday, December 15, 2009

Energy Gap : A Useful Tool For Successful Weight Loss

The term energy gap is used to estimate the change in energy balance (intake and expenditure) behaviors required to achieve and sustain reduced body weight outcomes in individuals and population at large. Many people have achieved significant weight loss with intervention, but very little of this weight loss seems be maintained by most people over the long term. The energy gap can help estimate the degree of behavior change that must be maintained to maintain a given amount of weight loss for any individual.

The two key factors related to the energy gap concept: prevention of excess weight gain and maintenance of achieved weight loss. It is estimated that the energy gap for prevention of weight gain among those who have lost weight is about 100 kcal/day in adults and 100-150 kcal/day in children and adolescents. Any combination of increased energy expenditure and decreased energy intake of 100 kcal per day in adults and 100-150 kcal/day for children and adolescents could theoretically prevent weight regain in 90% of the population. This suggests that this small changes approach could be very effective for preventing excessive weight gain in adults and children.

Five ways to trim 100 calories from food
  • Swap an 8-ounce regular soft drink for a diet soft drink.
  • Drink 2 cups of fat-free milk instead of 2 cups of whole milk.
  • Use 1 teaspoon of mustard or ketchup or 1 tablespoon of fat-free mayonnaise in place of 1 tablespoon of regular mayonnaise.
  • Split a small bag of French fries with a friend.
  • Slice a typical piece of apple pie about one-third smaller.
Fifteen ways to burn 100 calories through physical activity
  • Pedal an exercise bike for 13 minutes.
  • Hiking up hills for 15 minutes.
  • Cleaning the garage for 15 minutes.
  • Practice some fast dance steps for 16 minutes.
  • Work in the garden for 18 minutes.
  • Swimming leisurely for 20 minutes.
  • Playing tag with the grandkids for 20 minutes.
  • Mowing the lawn (using motorized mower) for 20 minutes.
  • Walk briskly for 22 minutes (3.5 mph).
  • Clean the house for 25 minutes.
  • Golfing (using a cart) for 30 minutes.
  • Yoga for 30 minutes.
  • Fishing (from a riverbank) for 30 minutes.
  • Walking the dog for 50 minutes.
  • Putting away the groceries & Light housekeeping for 40 minutes.
The energy gap to maintain weight loss is generally much larger, amounting to 200 kcal/day for a 100 kg person losing 10% of body weight or 300 kcal/day for the same person losing 15% of body weight.

According to James O. Hill, PhD, "This analysis indicates that to create and maintain substantial weight loss (ie, obesity treatment), large behavioral changes are needed. This is in stark contrast to primary obesity prevention in which small behavioral changes can eliminate the small energy imbalance that occurs before the body has gained substantial weight. Because the body has not previously stored this 'new' excess energy, it does not defend against the behavioral strategies as happens when the body loses weight."

The energy gap concept is useful for individualizing behavioral strategies for weight loss maintenance. For example, if the energy gap for a given weight-loss maintenance is estimated to be 300 kcal/day, this can lead to a specific individually tailored goal for changing diet and physical activity rather than generic advice to eat less and exercise more. This could be 300 kcal/day of additional physical activity, a reduction of 300 kcal/day from usual energy intake, or a combination of tactics such as adding 150 kcal/day of physical activity and reducing 150 kcal/day from usual energy intake.
You can just take a walk in the park for 45 minutes and expect to burn 300 calories.
Watching your calorie intake and burning off calories will help you get rid of body fat and prevent undesired gain in weight. Article By Women Fitness

Sunday, December 6, 2009

10 Bizarre Home Cures That Really Work

10 Bizarre Home Cures That Really Work

Ease pesky health issues with vodka, pencils and more.
Compiled by Lauren Gelman, Prevention
10 Bizarre Home Cures That Really Work // Vodka bottle (© Prevention)
Of course there are some health staples you should never be without—bandages or OTC pain relievers come to mind. But you can treat or cure a surprising number of minor ailments with these unexpected household objects and foods.
Next time you burn your tongue on piping hot pizza or come down with an unshakeable case of hiccups, keep these tips from The Big Doctors Book of Home Remedies in mind:
Home cure: Vodka
Use it for: Foot odor
If your feet smell less than swell, wipe them down with a vodka-soaked washcloth to get rid of the stench. It’s the same principle as rubbing alcohol (which works equally well if you’d rather drink your Grey Goose). Vodka contains alcohol, which is antiseptic and drying, so it destroys odor-causing fungus and bacteria and dries out the moisture that lets these organisms grow.
16 Surprising things that make you smell
10 Bizarre Home Cures That Really Work // Woman with pencil in her mouth (© Prevention)
Home cure: Pencil
Use it for: Headaches
When you’re stressed or anxious, you subconsciously clench your jaw and teeth; this strains the muscle that connects your jaw to your temples and can trigger a tension headache. A solution: “Put a pencil between your teeth but don’t bite,” says Fred Sheftell, M.D., director of the New England Center for Headache in Stamford, Conn. You automatically relax your jaw muscle to do this, which can prevent the pain.
The best natural remedies for pain
10 Bizarre Home Cures That Really Work // Yogurt with spoon (© Prevention)
Home cure: Yogurt
Use it for: Bad breath
Preliminary research shows that the live bacteria in yogurt can suppress levels of bad breath–causing bacteria. “Good” bugs in yogurt may crowd out the “bad” stink-causing bacteria or create an unhealthy environment for it, says John C. Moon, DDS, a cosmetic and general dentist in Half Moon Bay, Calif.
13 strange body quirks explained
10 Bizarre Home Cures That Really Work // Bottle of mouthwash (© Prevention)
Home cure: Listerine
Use it for: Blisters
The classic breath freshener—and powerful antiseptic—can also do a number on blisters. Moisten a cotton ball with Listerine and dab it on your blister three times a day until the area dries out and no longer hurts, says Janet Maccaro, Ph.D., CNC, a holistic nutritionist and certified nutrition consultant in Scottsdale, Ariz.
5 ways to prevent blisters
10 Bizarre Home Cures That Really Work // A foot on a tennis ball (© Prevention)
Home cure: Tennis ball
Use it for: Achy feet
For an easy, free mini massage that stretches and soothes your arches, slip off your shoes and roll each foot over a tennis ball, golf ball or soup can for a minute or two. To cool throbbing feet, roll them over a bottle of frozen water.
Tips to prevent foot aches and pains
10 Bizarre Home Cures That Really Work // Bowl of sugar with spoon (© Prevention)
Home cure: Sugar
Use it for: Hiccups
A teaspoon of sugar swallowed dry can stop hiccups in minutes, says Andre Dubois, M.D., Ph.D., a professor of medicine in the emerging infectious diseases graduate program at Uniformed Services University of the Health Sciences in Bethesda, Md. The sugar is believed to modify the nerve muscles that would otherwise tell the muscles in the diaphragm to contract spasmodically and contribute to hiccups.
10 weird body clues you shouldn’t ignore
10 Bizarre Home Cures That Really Work // Cup of tea (© Prevention)
Home cure: Olives or lemons
Use it for: Motion sickness
Motion sickness causes you to produce excess saliva, which can make you nauseated, some doctors say. Compounds in olives called tannins dry out your mouth and can help soothe the queasies. Pop a couple at the first hint of nausea; sucking on a lemon can also do the trick.
Shop smart with these healthy food picks
10 Bizarre Home Cures That Really Work // Oil pouring out of bottle (© Prevention)
Home cure: Vegetable oil
Use it for: Brittle nails
In order to really fix dry nails, you have to address the problem of too little moisture. In addition to using hand lotion regularly, try this nighttime treatment from dermatologist Dee Anna Glaser, M.D.: Before you go to bed, apply vegetable oil to your hands, then put on vinyl gloves or wrap your hands in plastic wrap to keep the oil off your bedding. The hand coverings force the oil to penetrate your skin, preventing your hands and nails from getting too dry.
10 money-saving beauty tricks
10 Bizarre Home Cures That Really Work // Stick of gum (© Prevention)
Home cure: Peppermint or cinnamon gum
Use it for: The stress of a traffic-packed commute
In a NASA-funded study, scientists from Wheeling Jesuit University monitored the responses of 25 college students during simulated driving scenarios. The volunteers reported that peppermint lowered their feelings of fatigue or anxiety by 20 percent. Peppermint and cinnamon each decreased frustration by 25 percent, increased alertness by 30 percent and made the ride seem 30 percent shorter. Not a gum or candy person? Buy peppermint or cinnamon aromatherapy diffusers for the car.
7 super spices for your health
10 Bizarre Home Cures That Really Work // Apples (© Prevention)
Home cure: Apple
Use it for: Whiter teeth
Crunchy fruits and vegetables act as little toothbrushes when you chew them; they have a natural cleansing action that works on tooth enamel to remove stains. In particular, “apples have a gentle malic acid that also helps dissolve stains,” says Jennifer Jabow, DDS, of Park 56 Dental in New York City.
Surprising habits that protect your teeth

Wednesday, December 2, 2009

Aerobic exercise: Top 10 reasons to get physical

At least 30 minutes of daily aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. See how aerobic exercise affects your heart, lungs and blood flow. Then get motivated to reap the rewards!

How your body responds to aerobic exercise

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

What aerobic exercise does for your health

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and more efficient. Consider 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

  1. Keep excess pounds at bay. Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
  2. Increase your stamina. Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
  3. Ward off viral illnesses. Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
  4. Reduce health risks. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
  5. Manage chronic conditions. Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.
  6. Strengthen your heart. A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
  7. Keep your arteries clear. Aerobic exercise boosts your high-density lipoprotein (HDL), or "good," cholesterol and lowers your low-density lipoprotein (LDL), or "bad," cholesterol. The potential result? Less buildup of plaques in your arteries.
  8. Boost your mood. Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
  9. Stay active and independent as you get older. Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
  10. Live longer. People whoparticipate in regular aerobic exercise appear to live longer than those who don't exercise regularly.

Start slowly

Aerobic activity is safe for most people, but sometimes it's important to get a doctor's OK first — especially if you have a chronic health condition. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.

Other options might include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

 
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