Over the next few pages I intend to provide you with a handful of hints that should increase your ability to achieve weight loss in a way that is both wholesome and reasonable.

The first step I’d like to see you take is to measure the quantity of food you are eating right now. Begin when you wake up in the morning and continue on with your day without changing anything. Do your best to eat the same types and quantities of food as you would be eating on any other ordinary day without trying to make yourself look good, and keep a record of every little thing that you are eating and drinking plus the precise quantities that you consume. You’ll find out that this exercise calls for an intense level of drive and determination on the part of the dieter. You will have to remind yourself that you have resolved to safeguarding your health throughout your weight loss program, and to abide by a consistent weight loss strategy.

This will end up being a great deal better for you in the long run than any kind of starvation diet program or diet supplement. In point of fact, this whole exercise will take no longer than ten to fifteen minutes out of the whole day, even in spite of all of the long-lasting benefits that it will bring. Just before you hit the hay, you will want to add up the total amount of fat, carbohydrate, protein, and calories that you ate during the day. You need to be as meticulous as you are able so that you know what your current nutritional intake is like and what details of your current eating habits will end up being the most helpful weight loss targets.

Next I’ll tell you about a couple of easy, small maneuvers that you should follow to drop the amount of food you are putting into yourself that will enable you to start losing weight.

The thing you’ll do will be to actually raise the amount of protein you eat in a typical meal. Medical research has indicated that escalating your protein intake with no other change frequently results in substantial weight loss, for the simple reason that foods that are high in protein are more satisfying than any other type of food. As you start eating more protein, you should work on easily lessening the amount of total carbohydrates you are taking in daily. Medical research has shown that starch can actually increase your appetite. This is why you will tend to eat a bigger portion of food if you have a soda pop with the lunch.

In addition to making these changes in your diet, you can also boost your fat-burning potential by building up new muscle mass. This is done through weight training. Most people are surprised by how much they enjoy weight training due to the fact that you don’t have to do it every day and because the physical benefits are readily evident. The best weight training technique is to lift extremely slowly without any jerking movements just a few times until your muscles are unable to continue. Have a nice protein shake after your workout to get the best recovery times.

Doing cardio is simply not an effective way to lose weight. The reason for this is that you are not actually burning as many calories as you would probably like to believe. Additionally, cardio brings your blood-sugar levels way down, quickly increasing your appetite and thereby increasing your likelihood to overeat. Due to these factors, cardio workouts are not advisable unless you just really happen to enjoy it.

After one week of following this simple plan, you will find yourself a pound or two lighter. This is just about the pace that you want to keep losing weight at, and it is good to keep this in mind so you will not get caught in the trap of crash dieting. You could lose weight more quickly with a crash diet, but you would be risking your health and regain all the weight after a short period of time. As you continue to steadily lose just one to two pounds per week by following this plan, you will soon find that a year has gone by and you have lost a huge amount of weight–more than 50 pounds–and feel healthier than ever.

Over the course of this article I will introduce you to a few hints that should aid you in your efforts to shed weight in a manner that is both invigorating and reasonable.

The first thing I’d like to see you do is to calculate the number of calories you are currently eating. Start out in the morning when you get out of bed and have breakfast and go about your day as you normally would. I want you to make a real effort to eat the same as you would ordinarily be eating on any other regular day without changing anything, and keep a record of exactly what you consume and the exact quantities that you consume. Most people agree that this assignment can take a lot of seriousness on your part. It will be important that you remind yourself of your dedication to lose weight the healthy way, and to follow a consistent diet strategy.

This type of program will be a whole lot more beneficial in the long run than some new instant-gratification diet program or diet supplement. The fact is, carrying out this chore will only take a few minutes total, for the powerful lingering benefits that it will bring. While you are getting ready to go to sleep that evening, dedicate a little time to calculate the total number of carbohydrate, protein, fat, and calories that you had during the day. Be as exacting as it is possible for you to be so that you will know exactly what your current nutritional intake is like and which details of your present eating habits will end up being the most advantageous things to change.

You only need to take a few simple, natural tactics that you will follow that will help you to lessen the quantity of food energy you are putting into yourself so that you can enjoy losing weight.

The first step will be to actually increase the quantity of protein you eat in a typical meal. Studies have proven that increasing your total protein intake without any other change frequently brings about significant weight loss, for the simple reason that protein-rich foods are quite a bit more filling than other types of food. The more protein you add into your diet, you should work on steadily minimizing the amount of sugar and carbohydrates that you are taking in daily. Medical studies have indicated that carbohydrate can actually increase your appetite. This is why you will tend to eat a bigger portion of food for lunch if you have a soda to go along with the lunch.

In addition to making these changes in your diet, you will also want to increase your body’s ability to burn fat by building up new muscle mass. This is done through weight training. Weight training can be extremely enjoyable due to the fact that you don’t have to do it every day and the benefits can be seen and felt pretty quickly. The best weight training technique is to do nice, slow exercises and forget about the number of “reps” you are doing. Drink a strong protein shake before and after each workout to speed up the rate at which your body builds muscle.

Cardiovascular exercises have not been shown to be effective in promoting weight loss. Your body does not burn nearly as many calories as you would expect to burn doing these exercises. Also, this type of exercise brings your blood-sugar levels way down, quickly increasing your appetite and making you likely to eat more food than you otherwise would have. For this reason, doing cardio is not recommended unless you simply enjoy doing it.

By the time you’ve followed this plan for a week, you will likely be pleased to find that you have lost a pound or two. This is a perfectly healthy and natural pace for weight loss, you will do well to remember this and stay realistic in your expectations. You could lose weight more quickly with a crash diet, but you would likely damage your health and most likely stop losing weight very quickly. By sticking to this weight loss plan and shedding just 1-2 pounds each week, you will soon find that a year has gone by and you have lost more than fifty pounds with very little effort!

Do you know someone who is suffering from osteoarthritis? There’s no doubt about it, osteoarthritis hurts. It can stop you from doing activities you used to do with ease. The bad news is there isn’t currently a cure for osteoarthritis, and It will get progressively worse over time. The good news is you can slow down its damaging affects, and make your joints feel better. The key? Exercise.

Why Osteoarthritis Hurts
Osteoarthritis occurs in joints. Joints are where two bony structures come together (like the ball and socket joint in the hip). Cartilage acts as a sort of cushion in-between the two bony structures. Sometimes the cartilage between the two bones gets damaged, degenerates, or is surgically removed. When this happens a portion of, or all of, the cushioning between the bones just isn’t there anymore. Wherever cartilage is torn or missing, you get bone on bone. Without this cushioning, every time the joint moves, it scrapes, bangs, and grinds the bones exposed to each other. Over time this begins to deform one or both of the bones in a joint – now you have arthiritis in the joint.

Bone on bone hurts, and deformed bones lead to sloppy moving joints, which causes instability. Osteoarthritis can occur in any joint in the body. When the affected joints are the knee, hip, or shoulder, it almost always eventually leads to a joint replacement.

To add insult to injury the body creates osteophytes. This is your BODY’S attempt to re-grow the bone that has ground away. Unfortunately your body grows this new bone as little bony spurs. They stick out the end of the bone like little thorns, and scrape and gouge your joint every time you move. Youch! No wonder osteoarthritis hurts so much.

How Exercise Helps
Exercise can significantly decrease pain, and improve the stability and mobility in an affected joint. Both aerobic exercise and strength training help.

How Aerobic Exercise Helps
Regular aerobic exercise helps decrease pain, and increase joint mobility. Often people with osteoarthritic joints are overweight. The more weight you have crashing down on a sloppy fitting, bone to bone joint with spurs, the more pain you have. Aerobic exercises help to release fat. The less fat on the body, the less weight is bearing down on affected joints, and therefore, less pain. That’s why fat release is crucial for people with osteoarthritis.

Next, regular aerobic exercise erodes those nasty bone spurs.  During aerobic exercise, like riding a bike, you bones are in continuous motion. This motion creates a sandpaper effect that will keep smoothing these nasty little spurs off, thus decreasing joint pain.

These two benefits combined improve overall mobility. Let’s face it, the less pain you have, the more likely you are going to be active and engage in exercise. Improved joint mobility naturally follows, and your quality of life goes up.

Good and Bad Aerobic Exercises for Osteoarthritic Joints
Rotary movements are usually most comfortable. This includes activities like: cycling, and elliptical training. Pool activities are also good because in water your joints don’t have to bear weight. Walking is okay if you can tolerate it. Doing aerobic exercise for 30 minutes or more daily, is a good goal.

Aerobic exercises that cause the most pain tend to be linear movements, or high impact movements. These includes activities like, jogging, hiking, stepping, jumping, racquet sports, volleyball, and basketball.

How Strength Training Helps
Strength training improves stability in osteoarthritic joints. The stronger the surrounding muscles are, the more stable your joint will be. Strength training can be performed with your own body weight, resistance tubing, or weights. Strength train three times per week for best results.

The bottom line is that once a joint is osteoarthritic, it won’t heal. It will only get worse. Exercising regularly will decrease your pain, and increase your mobility. Exercise will substantially improve the quality of your life. As Nike says “Just Do It”

Note: If you are considering beginning a strength training program I strongly recommend that you hire a professional trainer. Someone experienced, and certified to work with osteoarthritis. Not all trainers are certified this way, and working with the wrong person can cause damage rather than good. Please visit my website and get your free report “12 Questions To Ask a Trainer Before You Hire Them”. This report will help you find a qualifed trainer ion your area.

©2010 Synergenix Fitness, Astrid Whiting, author, columnist, Medical Exercise Specialist, CPT. www.SynergenixFitness.com You may include this article in your ezine or on your website or distribute it to others, provided you include this copyright statement and author information tag line above.

If you are frustrated you are getting heavier and your clothes are getting tighter through the years despite trying every diet and exercise program available, maybe you aren’t addressing the cause/root of the problem.

Maybe your body’s oil filter(liver) is clogged. Maybe your fat-burning hormones are not working. Maybe you have chronic pain or an underlying parasite or yeast infection that my be depressing your immune system. Could be you have heavy metal or chemical/toxic poisoning. How about a food allergy or sensitivity to sugar. Maybe you are on too many prescription medications. If these underlying issues are not addressed, your weight will increase, and your health/quality of life will decrease.

Why do we have the most health club and are the fattest country in the world?As a developed Western power, why do we have the best life has to offer, but almost dead last in health ranking? We will address this issues. We have become a symptom-based culture. We treat our symptoms/problems with medication instead of lifestyle changes. Most of our modern diseases can be reversed simply with positive lifestyle changes.

If you are interested in finding the true causes of your symptoms, specifically increased weight-gain, body fat percentage, blood sugar/diabetic risk, heart disease/stroke risk, blood pressure, cholesterol, just to mention a few, this is the seminar for you. If you have any friends/ family that have these conditions, please invite them.

Seating is limited because of the size of my office so reserve you spot as soon as you can. Register and reserve a seat at: 972-392 or online: www.advancedwellnessrehab.com.