If you’ve suffered from any kind of joint pain, including arthritis, even modest weight loss can actually significantly affect your pain. In short, research has shown that a 5% to 10% reduction in weight can make a significant difference in joint pain and exercise tolerance to help you lose more weight and even strengthen the muscles around the joint. But most experts realize that it is not easy to lose weight when you are in serious pain, especially when it’s arthritis related. But there are a few steps you can take and methods of exercise that actually place less stress on the joints.

First, make livable and reasonable goals. If you lose 50 or 60 pounds, that is fabulous. Don’t let anybody tell you otherwise. But not everybody is going to be able to lose that amount in a short time. So don’t worry about comparing yourself to everybody else and making bigger goals than the Smiths. Just keep your goals reasonable, lose 10 pounds at first, and then keep it off.

Second, stick to low impact exercises. Whether using the elliptical instead of the treadmill or using the lighter and less straining moves in yoga or pilates, it is important to learn a new way to exercise. If you put too much strain on your joints, you may lose weight. But you may also do more damage to your joints in the process. So try walking, swimming, or water aerobics as low impact, yet effective exercises.

Third, stick to a good diet. Don’t make a dramatic change all at once, because you are then destined to fail. Make a gradual change to more filling and nutrient dense foods. And more importantly, make sure to choose foods that are high in calcium so as to keep your bones healthy and help your joints as much as you can.

Finally, ask for help. Don’t let your pride get in the way of results. If you have a support network, you have somebody you can go to for advice or assistance, and you can even find somebody to diet and exercise with you if it will help you to achieve success.

All in all, even with joint pain or other conditions, weight loss is always possible, and it can even significantly improve certain conditions you may suffer from. You just have to choose the right exercises and diet for your particular outlook on life, whether contributing factors are your age, your diet, a health condition, or a joint condition, the results vary.

Using hundreds of different positions, some more intense than others, yoga is a form of exercise many practitioners have raved about for years. Some claim it is simply relaxing, and others have used it as an extreme fat burning mechanism. Logic claims that it could make you stronger, more flexible, tone muscles, reduce stress, and improve your overall mental and physical well being. But it will not raise your heart rate significantly, leading some to believe that it may not actually contribute to weight loss.

But there are some forms that are harder than others. I practice only basic yoga, meaning I may be weak, but it’s relaxing for me. Other people have reached the point where they can curl up into a ball and essentially balance themselves on their hands. I am not even close to being coordinated enough to pull that one off. Others participate in methods that require you to hold one position for several minutes at a time, which is definitely not something I could do with certain positions. Some however are easier than others.

The most popular type of yoga for weight loss: power yoga. This particular style actually helps you to develop a cardiovascular weight loss program. It is generally more vigorous and works to get the heart rate up. it does not follow a set series of poses. So power yoga classes can widely vary depending on the practitioner. However, all focus on strength and flexibility.

Power yoga was created to appeal to the western student. But for more fit and serious exercisers, power yoga may not actually be enough. However, for those individuals, Hot yoga is conducted in a 95-100 degree room and guarantees you will break a sweat. It is actually done this way however to promote greater flexibility in the joints.

 We’ve all about a variety of exotic foods that are supposed to be magic for your health and weight loss. But what about the foods you can actually eat? I mean have you ever tried a shot of wheatgrass at your local health food stores? It may be good for you. But it would only appeal to those who think all healthy foods must taste horrible, and that’s why they’re healthy. I am by no means guaranteeing that you will like these foods. But here are a few good foods you shouldn’t completely disregard.

1. First Beets. I’ve never been a big fan of beets. But chances are, I should take a second look at my thoughts about them. Beets are some of the best sources of betaine and folate, which are essential of course. But they are also two of the major elements in preventing heart disease. Especially if you have a family history of heart problems or already existing heart problems, you should really reconsider beats.
2. Cabbage. Don’t make it into coleslaw. That defeats the whole purpose of cabbage. But stick it in your salads mixed in with other greens that you may like more if you don’t like cabbage. IT is packed with sulforaphane, a powerful antioxidant that can actually specifically target cancer causing free radicals. Here’s an idea. Try putting cabbage on your next burger instead of iceberg lettuce.
3. Plums: I know the connotations of plums and prunes. They’re for old people, and they are often associated with prune juice, which is apparently supposed to taste bad. If your neighbor has a plum tree, that’s an easy way to get them. But otherwise, they’re often readily available in your local grocery store. No need to look for a specialty store. They’re high in antioxidants that again target cancerous cells and free radical damage. If you can get past the stigma associated with plums, they don’t really taste bad.
4. Goji berries: yes they are one of the major superfruits and superfoods in general. And it is hard to find them. In fact you will not find them except in high expense. But many smoothie stores are starting to use them in popular smoothies. They are full of vitamins, minerals, and antioxidants with proven benefits, which is why they are named as one of the superfruits. They may also help to reduce insulin resistance.
5. Purslane: you are not alone if you’ve never heard of this particular vegetable. Most haven’t. But this “common weed” is actually potent with heart healthy omega fatty acids, more so than any other plant. So for vegetarians, vegans, and people who just don’t like fish and other common sources of omega fatty acids, purslane is a nice alternative. It has a mild, lemony flavor from what some say.

One of these ingredients has been sensationalized. But most of them have been largely ignored by the health community. But despite their lack of media attention, or maybe because of it(you’ll find it cheaper if nobody’s paying attention), you should definitely give these particular foods a second look if you’re looking to be healthy, let alone lose weight.

Otherwise known as a patented version of raspberry ketones, Razberi-K is one of a recent flood of patented ingredients to hit the weight loss market. Also known as 4-Hyroxyphneyl butan-2-one, Razberi-k contains a number of active ingredients now known to accelerate fat loss. In fact, one study conducted on mice using a high fat and high calorie diet in conjunction with raspberry ketones in some and not others showed a distinct difference between the weight gain in the two groups.

Moreover, one unpublished study studied the effect of one dose of razberi-k on men and women with an average age of 31.3 years. Fat oxidation was measured as they participated in a number of exercise routines, and it was found that subjects who used razberi-k showed a greater level of fat oxidation in 30 minute recovery periods after the exercise portion.

So how does it work? Razberi-K directly supports fat reduction by first decreasing your body’s actual absorption of fat intake. Second, it induces lipolysis, which is essentially processing and burning of fat. By doing all this, it increases the thermogenic effect in the body, helping it to burn excess adipose tissue.

This particular ingredient is stimulant free and side effect free, which is a big bonus for many a dieter. Experts recommend a minimum dose of 100mg twice daily to produce the desired results. However, even with that relatively low dosage, a number of products boasting the use of Razberi-K don’t actually use enough. In short, don’t just look for Razberi-K in a weight loss product, look for the right amount.

1. Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H. Anti-obese action of raspberry ketone. Department of Medical Biochemistry, Ehime University School of Medicine, Shigenobu-cho, Onsen-gun, Ehime 791-0295, Japan. chie@m.ehime-u.ac.jp
2. http://www.naturalproductsinsider.com/articles/07apr09studies11.html

Binge, a word commonly associated with an excessive intake of drugs or alcohol. College students are the largest group known to participate in this practice. However, binge has recently become associated with something else, eating. In the extreme, it has been associated with an eating disorder known as bulimia nervosa, where sufferers often eat and then throw up the food they have eaten.

Bulimic individuals generally eat this large amount of food and then feel remorse for the large caloric intake. In a way, their bodies need this, because it is starving not of fat, but of other essential vitamins and nutrients. However, your body can only process so much at a time, and after using this practice for a certain amount of time, some can experience an automatic regurgitation.

While binge eating is most often associated with bulimia nervosa, it can occur on its own. For those who use binge eating, often known as emotional eating, outside of this particular eating disorder, it can lead to serious health problems such as morbid obesity, heart disease, and type 2 diabetes.

So how do you differentiate those who have a serious problem from those who just eat more on holidays or participate only in the occasional overindulgence? Binge eaters actually consume more calories in one sitting than the normal person does, even in those times of celebration or temporary stress. In addition, the binge eater feels out of control, like there is no way to stop themselves.

There is no set amount of food when we ask ourselves how much is too much. It is mostly personal assessment on an individual basis. For example, Michael Phelps may take in a gross amount of food as compared to the rest of us, and he may even eat a higher amount of food in one setting than any normal individual would. However, it is controlled, and he does it as a part of a disciplined training plan. The biggest factor is that while the average overeater or occasional indulger feels guilt for eating a large amount of food and stops, the binger, while they feel this guilt, is not able to stop themselves.

With the recent marketing tactics of many companies, we all think we have a thyroid disorder. I mean, how else do we explain the fact that we can’t seem to lose weight. It couldn’t be the lack of a healthy diet or exercise plan, nor could it be all the fast food many of us eat, no way!

So in reality, what is hypothyroidism? The thyroid is a butterfly shaped gland in the throat, and hypothyroidism is when that gland does not produce enough hormones. This tiny hormone can significantly decrease your metabolism, and those who suffer from this disease commonly suffer from tiredness, weight gain, feeling cold all the time, sore muscles, a hoarse voice, constipation, etc.

Most cases of hypothyroidism are mild or at least start out mild, and many don’t even notice them. Sometimes, people even recover from this problem without any treatment. However, most cases get worse without treatment, not better.

So who is at risk? It occurs more commonly in older individuals, women, those with another autoimmune disease such as type 1 diabetes, iodine deficient individuals, and sometimes those on certain medications such as lithium carbonate.

The conditions described by most diet pills claiming to target the thyroid gland occur in severe cases. Most cases do not reach that level of severity, and if you suspect that you suffer from a thyroid disorder, you should consult your doctor. Just because you are tired or get cold easily does not mean you have an under-active thyroid. A blood test is required to diagnose. For those that do have a diagnosed thyroid disorder, the only medications currently proven to effectively treat the symptoms are prescriptions.

1. http://hcd2.bupa.co.uk/fact_sheets/html/underactive_thyroid.html

A recently spotlighted epidemic, childhood obesity rates have more than doubled in children 2-5 years and adolescents 12-19 years old, and it has more than tripled for children 6-11 years old over the past three decades(1). Children are reaching higher levels of obesity than ever before due to factors such as diet, exercise, and sleep patterns, just like adults. The major problem is that the consequences of childhood obesity are far greater than those of obesity developed in adults. Obesity is already a financial weight on society, being that millions are spent each year on diet plans and pills, and millions more are spent treating obesity related diseases in the population.

A recent study in the journal of pediatrics following 137 African Americans from birth to age 28 found that obesity at the age of 14 severely increased risk of Type 2 Diabetes as adults. In addition, according to the American Heart Association, adults with diabetes of either type are two to four times more likely to develop heart disease than their healthy counterparts(2). By some, childhood obesity is seen as an extension of an already existing problem that has been around for decades. For others, it is a wake up call, making a problem apparent that they previous did not want to see. But one that is now affecting future generations, ie their children and grandchildren, in an adverse manner.

No matter the perspective, people are looking for ways to solve the problem of early childhood obesity. Many diet pills are not used, because these people are in still developing bodies, and there is always more worry about any medication when it comes to children. However, there is now physician’s screening for childhood obesity, a stronger focus on recess or some kind of physical activity in their daily schedules, etc. There have been multiple studies conducted on manners in which to prevent or treat childhood obesity, and the medical bills are likewise stacking up.

Children now suffer from diseases previously associated only with adults such as elevated blood pressure leading to hypertension in adulthood(3), Type 2 Diabetes, thyroid disease, and even heart failure in some extreme cases(4). To combat this, parents need to take preventative measures for their children such as sending healthy lunches to school, getting kids involved in sports, controlling portion sizes, etc, just as we would do for ourselves.

1. Childhood Obesity In The United States: Facts & Figures. September 2004. http://www.iom.edu/Object.File/Master/22/606/FINALfactsandfigures2.pdf
2. http://health.msn.com/womens-health/slideshow.aspx?cp-documentid=100216496&imageindex=7
3. Chiolero A, Burnier M, Paradis G, Paccaud F, Bovet P. [Blood pressure measurement and screening of hypertension in children] Institut de médecine sociale et préventive, Lausanne. arnaud.chiolero@chuv.ch
4. van Dalen EC et al. (2006) Clinical heart failure in a cohort of children treated with anthracyclines: a long-term follow-up study. Eur J Cancer 42: 3191–3198 PubMed

I recently came across a new study about the benefits of breakfast. We have always heard that breakfast is the most important meal of the day; but have we ever really believed it? I personally seriously had my doubts, I tend to skip breakfast more often than not or grab a yogurt on the way out the door in the morning, not exactly the breakfast of champions.

Anyways this study actually clinically showed that breakfast has a significant impact on weight loss. In fact contrary to popular belief a carb-heavy breakfast was more effective long-term than a low carb diet.

Low carb diets are well known for their high initial weight-loss and in the first few weeks of the study it appeared like the low carb dieters would be the big losers. However by the end of the 8 month study the subjects that were on the big breakfast diet lost significantly more weight than those on the low carb diets.

So roll out of bed a few minutes earlier and eat a big breakfast to start your day off right.

There probably isn’t one part of the body more frustrating than our stomachs. I mean come on; it’s got to be the hardest place to get definition and tone, yet one of the most noticeable on our entire body. Just the title of this program is bound to draw attention, “Abs Diet”. Anyways Men’s Health magazine is doing a major advertising push for the system currently, so I decided to look into it.
This program uses 3 key principles as the basis for their program. The first two have to do with your diet and the foods you eat; while the final one is an exercise program designed to give you the abs you have always wanted.

Anyways this “diet” rather than focusing on cutting out certain foods, and reducing food intake; actually recommends eating 6 “meals” a day and including “12 Power Foods” as the staple of your diet.
6 meals may seem like a lot however it is very important to eat multiple small meals throughout the day.

This has to do our energy intake and usage; the typical person will eat 2-3 good sized meals throughout the day; the problem is that we end taking in a lot more calories than we will need for several hours, and our bodies don’t know what do with this excess energy; which may actually slow our metabolism. However by eating smaller meals and snacking in between, allows our body to only just a few extra calories at any one time; this ensures that your metabolism runs at the optimum rate, burning calories and fat.
Several research studies have been cited to support this claim (see below).

“Researchers at Georgia State University developed a technique to measure hourly energy balance — that is, how many calories you’re burning versus how many calories you’re taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.

So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Research shows that this kind of eating plan is great — if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and — not coincidentally — live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).

In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.” (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=a72a99edbbbd201099edbbbd2010cfe793cd____)

The Abs Diet promotes their 12 Power Foods, as the key to the success of their system. These foods are: Almonds and other nuts, Beans and legumes, Spinach and other green vegetables, Dairy (fat-free or low-fat milk, yogurt, cheese), Instant oatmeal (unsweetened, unflavored), Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole-grain breads and cereals, Extra-protein (whey) powder, Raspberries and other berries. For more information on the individual ingredients please click here for the full article.

(http://www.menshealth.com/cda/article.do?site=menshealth&channel=nutrition&category=abs.diet&conitem=b72a99edbbbd201099edbbbd2010cfe793cd____&page=1)

The final part of this three step diet plan is the ever present exercise. The Abs Diet exercise recommendations follow 3 simple principles, focusing on muscle, Circuit Training, and Compound Exercises. Focusing on muscles doesn’t necessarily mean that you are looking to be a body builder; but, by creating new muscle your body burns more and more calories allowing you to start getting rid of that extra fat. Circuit training not only keeps your workouts short but elevates your heart rate and keeps it up Compound exercises are ones that work several muscle groups together, improving the effectiveness of your workout.

So combining this recent research and exercise program with their 12 Power Foods the Abs Diet claims to be able find you the six pack you’ve only dreamed about. The Abs diet system is built upon solid principles of diet and exercise; however, there really is no need to go out and purchase the system. Taking the principles discussed you can simply create your own diet using the different foods and ideas discussed within the articles and websites.

Who would have thought that sleeping in might actually help you lose weight!?!?

I always thought that a lack of sleep just meant that I would be tired. However, recent research is showing a direct correlation between how much we sleep and our weight.

In fact, The National Sleep Foundation’s “2008 Sleep in America Poll” found a direct correlation between a person’s BMI and sleep habits. The study showed that people who are considered Obese (BMI: 30+) are more likely to spend less time in bed, and sleep less than 6 hours on workdays, than people considered to be average weight (BMI: 18.5 – 24.9).

http://www.sleepfoundation.org/atf/cf/%7Bf6bf2668-a1b4-4fe8-8d1a-a5d39340d9cb%7D/2008%20POLL%20SOF.PDF

Scientists are currently speculating that this is due to an as yet unproven link between sleep and the endocrine regulation of energy homeostasis. Recent studies have shown that a reduction of sleep decreases the levels of Leptin, and conversely increases Ghrelin levels.

Leptin, is produced by adipose tissue, and signals the brain when we are full (satiety). Ghrelin, on the other hand, produced by the stomach, and pancreas, stimulates our appetites, causing us to eat.

A recent study published in the “Journal of Sleep Research” studied nine healthy normal-weight men on three separate nights with varying amounts sleep (7 hours, 4.5 hours, and then total sleep deprivation). The study found that while Leptin levels were unaffected, Ghrelin levels as well as a general feeling of hunger were elevated with the reduced amounts of sleep. (http://www.ncbi.nlm.nih.gov/sites/entrez)

So there it is the better and more you sleep the better your chances of actually achieving your weight loss goals are. However, be warned just the opposite is true; the more sleep you miss; the greater the chance of those pounds you so painstakingly lost finding their way back. So Early to Bed and Early to Rise, will not only make you healthy wealthy and wise, but has once again been proven true.

For many of us sleeping can be a difficult thing. Sometimes we can lie in bed for hours trying to fall asleep. I personally like Ambislim PM as it is both an all-natural sleep aid and a diet pill.

Ambislim PM has been formulated to not only give you an amazing night’s sleep, also some of the best non-stimulant fat-burners have been included to make the most out of your sleep.