2. Deep Belly Breathing With Abdominal Contraction
This classic exercise will help you tone bladder muscles and help reduce risks of incontinence associated with childbirth. Learn about low and high glycemic index foods, what foods to eat, and what foods to avoid if you have type 2 diabetes. The focus on a balanced diet, exercise, and behavior changes is another advantage to this diet. The meal plans and recipes can be useful for those who need some guidance on what to eat. Get in the same position you did for head lifts. Inhale as you lower your head back down. The primary advantage to this diet is that you will lose weight if you eat what you are given.
Dangers of Fasting for Weight Loss
By replacing foods that are considered high-calorie dense, you save additional calories. Some find it more satisfying to focus on consuming low-calorie dense foods in large quantities versus counting calories. The Pritikin diet also encourages daily exercise and stress -reduction techniques. The most controversial part of this diet is the severe fat restriction.
There has been a considerable amount of research showing the health benefits of omega-3 fats, including protecting your heart. The American Heart Association now recommends that people without coronary heart disease eat a variety of omega-3 fat-containing fish at least twice a week and that those with coronary heart disease consume one gram of omega-3 fats per day. Dietary fat is also needed to transport the fat-soluble vitamins A, D, E, and K. Without fat to transport them, they will not be able to serve their functions in your body.
Our diets are meant to have a balance of protein, carbohydrates, and fat. When you consume too little of one of these nutrients it means you are consuming too much of another nutrient. Most people who follow a very low-fat diet end up consuming an excess amount of carbohydrates.
Too much of any nutrient can cause health problems. The Dietary Reference Intake DRI established the need for each one of these nutrients based on research for optimal health and weight. If you follow the Pritikin Principle it would be best to adjust your intake to meet the DRI guidelines.
The Zone diet is a high-protein, low-carbohydrate, fat-controlled eating plan. It is not as restrictive as other high-protein diets and it allows for a broad range of foods to be consumed. A small amount of protein is combined with twice the amount of "favorable" carbohydrates, including fruits and vegetables. If choosing "less desirable" carbohydrates, the portion size is smaller. Sears' Zone diet is based on the theory that the human body is genetically programmed to reach peak efficiency when all meals, including snacks, consist of a set caloric ratio of carbohydrates, proteins, and fats.
When this ratio is achieved, the body is working within the "zone. The Zone diet promotes eating a balance of each nutrient, without severely restricting calories.
Protein increases your feeling of fullness, helping you to avoid eating between meals, and there is a guide to what kind of fat you can consume. Healthy fats are encouraged in place of the saturated and trans fats.
The calorie restriction will help you lose weight. The claims made about the health implications of carbohydrates and protein are controversial. As with other fad diets, one nutrient is being made to look like the enemy carbohydrates , while protein is made to look like the key to weight loss and health. Most diets that are against carbohydrates use the arguments that we consume less fat and more carbohydrates than we did 10 years ago, and obesity is on the rise.
This is half true. We consume more carbohydrates, which means we consume more calories. Our fat intake remains above the recommendations, but the percent of our total calories from fat has come down because we are now consuming more calories.
Again, research clearly shows that a balance of each of these nutrients is needed and that an excess or deficiency in any of them will cause problems. This diet can be difficult to stick with long-term, so weight regain can be an issue. The South Beach Diet. The South Beach diet is the newest high-protein, low carbohydrate, and fat-controlled diet. This diet claims that the cause for obesity "is simple: The faster the sugars and the starches you eat are processed and absorbed into your bloodstream, the fatter you get.
The first phase claims to eliminate cravings and kick-start weight loss; the second phase is for long-term, steady weight loss; and the third phase is to be followed for days a year once you have achieved your weight loss goal. The second and third phases of this diet promote a balanced diet that can be beneficial to your health and weight. These phases promote consistent meal times, healthy snacks and desserts, and water. The meal plans and recipes can be useful for those who need some guidance on what to eat.
There are now six other books and an interactive web site supporting this plan. The theory behind the diet is not the reason you will lose weight if you follow this plan. Weight loss can only occur when you consume fewer calories than your body needs. In the introduction chapter the author makes numerous claims that you do not need to limit the quantity of food that you consume and then provides portion restrictions on many high calorie foods, such as nuts.
It's appealing to hear you can eat unlimited quantities, but weight loss will not be achieved without limitations. The initial phase of this diet should be avoided. This two-week phase claims to produce a weight loss of eight to 13 pounds with severe dietary restrictions; including fruit, dairy, and starches. Phases like this are usually included so people see quick results, but are limited in time because they are not nutritionally balanced and can't be followed for a long period.
It tends to be more discouraging than motivating to lose quickly and to feel like you are "on a diet. It's best to begin slowly and to always consume a nutritionally balanced diet.
Eat more, weigh less: Eat More, Weigh Less is one of the few diets developed as a result of research. The primary goal of this diet was to reverse heart disease. The basis for this diet is to consume a high-fiber, low-fat, vegetarian diet with limited amounts of dairy foods.
The goal is to consume primarily complex carbohydrates vegetables, fruit, and whole grains , low total fat primarily from omega-3 fatty acids and limited in saturated fat, and low sugar.
Physical activity and stress management are also emphasized. The research does support the health benefits of this diet, and you will lose weight if you stick with the plan. The web site provides recipes and detailed information on nutrition , exercise, and stress management. The primary con to this diet is that it can be extremely limited and difficult for some people to follow.
This limitation is because meat is omitted from the plan. Cutting out an entire food group may be too much of a restriction to maintain over the long-term, so some people do best by modifying this diet to allow for a moderate amount of meat. The high fiber intake may also pose a problem initially. It's best to slowly increase the amount of fiber you consume so your body can get used to it. The goal is always long-term weight loss and maintenance. This diet does have the research to support it, but it may need modifications to make it work for you.
Jenny Craig has become best-known for the celebrities who are followed while losing weight on this diet. They explain how easy it is and how delicious the food is, and you see the results as they are happening. This diet provides you with your foods and snacks to ensure you consume the exact amount of calories your body needs to lose weight. You add fresh produce and dairy.
You meet with a consultant on a weekly basis to discuss your progress, and who will assist you with transitioning to your own food when you are ready to do so. Physical activity is emphasized throughout the diet. The primary advantage to this diet is that you will lose weight if you eat what you are given. Portion-and-calorie-controlled meals are great tools for long-term weight loss and maintenance.
They take away the guesswork of how many calories you consume, they can be nutritionally balanced, they are quick and easy to prepare, and they teach you about healthy portion sizes. As with all diets, nothing works for everyone, and nothing works forever. The celebrity endorsements are great when they work, but the celebrities who regain their weight once they discontinue this plan are proving that this is not the answer for everyone.
Many people prefer to be able to eat food they prepare and do not like the idea of prepackaged foods. The consultants are not professionals in this field. They undergo a training course but are not trained therapists, registered dietitians, or exercise physiologists, so the advice and support that you receive will be limited to what they have been taught to say.
If you are taking any medications or have any health conditions, it is best to work with trained professionals. The NutriSystem Advanced diet is a low glycemic index , high-fiber, and high-protein diet. The prepackaged food is provided for you by ordering online or by calling the toll free number.
This diet does address the three necessary components for successful weight loss and maintenance; diet, physical activity, and behavior. Prepackaged foods can be an effective tool for weight loss. You will be provided with the appropriate number of calories for weight loss without having to worry about counting anything.
This will give you the opportunity to learn what appropriate portion sizes are and which foods are necessary for a well-balanced diet based on your specific needs. The variety of programs based on gender, age, health, and dietary preference is another positive component of this diet. The Mindset Makeover was developed by one of the leading psychologists in the weight loss field, Gary Foster, Ph.
It is designed to "help people learn new behaviors when it comes to weight loss and related lifestyle issues. You are given access to this and an online account with community support as part of each of the programs. Prepackaged foods are not for everyone and typically not something to use forever. They can be very limiting and create the sense of being "on a diet.
Most people find that they only want to use this type of a diet for the short-term or for one or two meals per day. The other negative aspect of this diet is that the prepackaged foods contain the artificial sweeteners Sucaralose and Acesulfame K. The dietary focus on this diet also has some limitations. The idea of "good carbs" and "bad carbs" is controversial. While there is some truth to the role of glycemic index in hunger, it is not a guaranteed tool for weight management.
Labeling foods as "good" and "bad" creates problems for people trying to develop healthy eating habits. A well-balanced diet requires whole wheat sources of starch, while allowing for some sugar.
Weight Watchers has been around for many years. There have been changes to the program, but weekly meetings have remained a part of the plan. The two diet options that are currently available are the Flex Plan and the Core Plan. The Core Plan is based on the science of energy density. Energy density refers to the amount of calories in a given weight of food.
Foods that are considered low energy dense foods have a small amount of calories for a large volume of food for example, vegetable soups, vegetables, and fruit. High energy dense foods provide a lot of calories for a small amount of food for example, oils, butter, cream sauce. The Core Plan provides a "balanced diet by centering on a list of healthy foods that keep you full longer. The support and information provided online and in-person sets Weight Watchers apart from most diets out there.
There are numerous meetings across the country to choose from. For many people, having a place to weigh-in each week is a key to success. The focus on a balanced diet, exercise, and behavior changes is another advantage to this diet. The goal is to educate people on all three components and assist with both weight loss and maintenance. The two plans give people an option to find what works best for their own success.
Many people have a "been there, done that" attitude when it comes to Weight Watchers. They have tried it, may have had some success, may have even gone back a couple of times, but end up feeling that it can't help them any longer. The group leaders at the meetings are not trained experts; they are former members who have had success with Weight Watchers.
When someone is not having success the options for what to do can be greatly limited by the lack of experience and knowledge of the leader. There is a strong emphasis on weighing in each week. Many people have a difficult time attending a meeting when they are not having success. However, most people will not lose weight every single week, so expecting to do so is a recipe for failure. The time when people need the support the most is when they are not losing, but most meetings are not set to address this.
While there are two diet options, this still may not be enough for everyone. If counting points and following a low-energy dense diet do not work for you, there is no other option left. The best weight loss diet is one that fits your lifestyle and needs, and you can't always get that with this plan. I also agree to receive emails from MedicineNet and I understand that I may opt out of MedicineNet subscriptions at any time. Lose Weight, and Keep It Off.
It is indisputable that as a country we are more overweight and obese than we have ever been. As a result, the diet industry has grown along with us. Some diets genuinely try to help people lose weight and keep it off, while others look to make money by saying whatever it takes to get people to believe their claims.
You need to be an educated consumer when it comes to weight loss. It's not enough to see that a doctor is the author of a book. You need to digest what is being said, and look for the facts supporting the claims. It takes modifications in behavior, diet, and activity to succeed at weight loss. It also takes time, patience, commitment, and lots of hard work. There will never be one diet that is the "cure" for everyone. If you are having difficulties with weight loss, seek helf from your physician.
Dieting is a complex issue and ongoing professional support may be needed for success. It is possible to lose weight and keep it off, so never give up hope. Instead, find what works best for you right now, and be open to change as you go along.
Learn to lose weight the smart way, as experts give their best advice for healthy weight loss by eating right, sleeping more, understanding portion sizes. A type 2 diabetes diet or a type 2 diabetic diet is important for blood sugar glucose control in people with diabetes to prevent complications of diabetes.
There are a variety of type 2 diabetes diet eating plans such as the Mediterranean diet, Paleo diet, ADA Diabetes Diet, and vegetarian diets. Learn about low and high glycemic index foods, what foods to eat, and what foods to avoid if you have type 2 diabetes. When you dramatically reduce your calorie intake, you will lose weight. But it can also cause all kinds of health problems, including muscle loss.
Further, when you start fasting, your body goes into conservation mode, burning calories more slowly. Keep in mind that the initial weight lost on a fast is primarily fluid or "water weight," not fat. And when you go back to eating, any lost weight usually gets a return ticket back. Not only do most people regain weight lost on a fast, they tend to add a few extra pounds because a slower metabolism makes it easier to gain weight. Worse, the weight that is regained is likely to be all fat -- lost muscle has to be added back at the gym.
Side effects of fasting include dizziness , headaches , low blood sugar , muscle aches, weakness , and fatigue. Prolonged fasting can lead to anemia , a weakened immune system, liver and kidney problems, and irregular heartbeat. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea.
When you drink laxative concoctions during a fast, there is an increased risk of fluid imbalance and dehydration. The risks get more complicated and severe the longer you stay on a fast, or if you repeatedly go on fasts. It sounds logical that fasting could cleanse your body of harmful substances that could cause a host of ailments like obesity , fatigue , and headaches.
But there is no scientific evidence that you need to fast to "cleanse" your body or remove toxins. Your body - specifically, the kidneys , liver , lungs , colon , and skin -- is perfectly capable of removing toxins itself.
Nutrition experts agree that fasting is a potentially dangerous, and not particularly effective, way to lose weight. Instead of a fast, opt for a healthy eating plan that you can stick with long-term Healthy diets provide a minimum of 1, calories and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats , along with regular physical activity.