Unlike Americans, many of whom were raised on squishy canned spaghetti, Italians insist that their pasta be cooked al dente, or “to the tooth,” a consistency at which it still retains some substance. It may be slightly firm at the center. The pasta is chewier this way (perhaps a little chewier than most Americans like it.) But this is a good thing. Not only does it give you something to sink your teeth into so that you enjoy the exquisite pleasure and sensation of eating something. But it’s also better for your health — and better for your weight.

Italians like to eat pasta, not pablum!

They believe that eating pasta al dente is healthier for the digestive system than squishy, overcooked mush that sits heavy in the abdomen and makes you feel sluggish. When pasta is overcooked, it means it has absorbed its maximum amount of liquid. Pasta cooked al dente, on the other hand, can still absorb more during the digestive process and therefore digests more easily.

Al dente pasta also has a lower glycemic index than overcooked pasta, so it has less of an impact on your blood sugar levels. High-quality pasta made of hard durum wheat semolina (the kind Italians like) and whole grain pastas have staying power. Their low glycemic indices mean that they give you a slow, steady supply of fuel while allowing your blood sugar levels to stay constant, which helps protect you from getting hungry between meals.

When I made pasta (with a little bit of extra virgin olive oil) a regular part of my diet, I lost the desire to snack between meals. I didn’t need to. I wasn’t hungry! It has become a cornerstone in helping me maintain my weight without having to put much effort into it. But how do you achieve that magical consistency known as al dente? It’s as simple as one-two-three!

First, you have to cook your pasta in plenty of water. Most Americans don’t use enough. Figure at least one quart of water for every quarter pound of pasta, or four quarts for a pound (the weight of a typical package of spaghetti.) All I can say is use a big pot with lots of water! This is important because you want the water to return to a boil as quickly as possible after you add your pasta, otherwise it takes forever to cook it and timing can become a problem.

Copious amounts of water also give the pasta plenty of room to move around and cook evenly. Plentiful water also prevents the separate pieces from sticking together. You also need a lot of water because the pasta is going to double in size by absorbing it as it cooks. Now for the salt. Don’t add it until after the water has started boiling. They say that if you add it before that, it could pit your cookware before it dissolves. How much salt should you use? I like what Sophia Loren says in one of her cookbooks. Use a “large pinch.” Too little leaves the pasta bland, but too much will overpower it.

I usually just pour some in my hand and take a nice pinch. You can always adjust it if it’s not right. After a while, you’ll just know. You’ll be like an Italian cook, who goes by instinct. How do you know when the pasta is done? You can follow directions on the package, but those are just approximations. You really have to taste it to know for sure. That doesn’t sound too bad!

Whatever you do, don’t go throwing a piece against the wall to see if it sticks. That’s pasta abuse! And fun as it sounds, that’s not the Italian way, because it’s not accurate. If your pasta sticks to the wall, you’re in trouble. It’s overdone. Here’s what I do. I boil a very large pot of water. I add the pasta and a little salt, then give it a swirl and set the timer according to directions on the package. But I always check before the timer goes off. The pasta should be just a little tougher than you like it, because it will continue to cook as it drains in a colander.

As for portions, in general, think of what I was told in Tuscany: nothing bigger than your fist. Typically Italians eat two, maybe three ounces of pasta as part of a meal that also includes vegetables and maybe a small amount of lean protein. And remember, go easy on the sauce. Think of it as dressing your pasta in a light summer wrap, rather than a heavy winter overcoat. A light drizzle of a thin sauce or one or two tablespoons of a chunky sauce is all you need. And even less for pesto.

A dab will do you!

Discover the incredible weight loss benefits of papaya, how to best prepare it and how much you should eat to get maximum benefit from papayas – one of nature’s amazing fat burning foods.

Papayas grow on a tree that is really an herb.

Eaten as a fruit, the papaya is sweet and tasty and a terrific means of getting your recommended daily portion of fruit!

There are two varieties of the papaya that most people prefer to eat. The two types are the Hawaiian papaya and the Mexican papaya. You will frequently notice the Hawaiian variety in your grocery store.

This is known as the Solo papaya, and has a shape similar to a pear, with a yellow skin tone and shiny orange or pink flesh. Mexican papayas sometimes weigh as much as 20 pounds each, which is heavier than Hawaiian papayas. They do not have as strong a flavor as the Hawaiian variety, but they are quite scrumptious.

Papaya has a flavor similar to peaches and melons mixed together – a very delicious fruit!

Fat Burning Benefits of Papaya

Papaya contains a great deal of Vitamins C and A. It is not high in calories, has no fat, has no cholesterol and is rich in potassium, fiber and folate; therefore, it is a nutritious fruit to eat daily.

The main health benefit of the papaya is to help the digestion.

The proteolytic enzyme papain found in papaya is helpful in breaking down proteins, fats and starches in the body and is also helpful in cleansing the digestive tract by eliminating unnecessary protein byproducts.

This is a bonus food to add to your fat burning diet, because this indicates that there is not as much food in your metabolism that is turning into fat. In addition, papaya is good for your whole endocrine system.

The fruit is also regarded as a nutritional powerhouse, rich in the already mentioned Vitamins A and C, folate, fiber and potassium, as well as Vitamin E, the eye-essential lutein and zeaxanthin and lycopene.

Some health researchers indicate that papaya belongs on the top three fruits’ list of every person who regularly eats different types of fruit.

Compared to oranges, they have 50% more potassium and 13 times more Vitamin C, plus they have lower calories. Plus, papayas are higher in Vitamin E content than either oranges or apples.

Papaya likewise assists the body in the production of the amino acid arginine, which triggers the growth hormone that causes the rejuvenation of cells in your muscles, liver and bones. Papaya juice helps your skin to become smoother and suppler.

It is especially good for people who have light-colored complexions, and is frequently manufactured into moisturizing creams that are helpful in protecting the skin and in preventing premature aging of the skin.

You really have a powerful nutritional food when you drink pineapple juice with papayas, because pineapple juice is high in an essential enzyme called bromelain.

It is believed that papaya can decrease the chance of colon and cervical cancer.

Preparation of the Papaya

You can try eating some raw papaya slices, or slice it in cubes (approximately one cup for each portion). However, it is better to have it with a meal (such as additional fruits and foods) instead of eating it alone. The reason why is that it has beta-cryptozanthin, which the body absorbs better if you consume it with some fat.

Papaya can be mashed, or used as an ingredient in a hot and fiery salsa. For a tasty breakfast smoothie, mix it with yogurt, milk or orange juice.

Blend papaya to use as a sorbet or ice cream base. Alternatively, you can puree papaya and use it as a healthy salad dressing to mix with your salad greens.

Cut or cubed papaya is a great ingredient to add to a fruit salad: include honeydew, strawberries or other delicious fruits for a bright looking, wholesome and tasty treat!

When you want to buy a papaya, try to find fruit that has a partial or full yellow color.

It should give in a little bit when you press it, but it should not be too soft where the stem end is located. Do not purchase fruit that has bruises, cuts, mold, wrinkles or soft spots. If you don’t cut a papaya, they won’t have any smell. The aroma occurs after small, sweet papayas are cut open.

Place unripe, green papayas in a paper bag at room temperature in order to ripen them up. Look frequently, since the fruit will ripen fast. When they ripen up, put papayas in a plastic bag, and store in the refrigerator for approximately one week. Once the papayas are ripe, it is a good idea to eat them immediately or at least within a couple of days.

There is an enzyme known as papain that is found in the papaya. This is the reason why papaya is known for its meat tenderizing ability.

The papaya seeds are also quite edible. They have a flavor similar to pepper, and some people use the seeds as a substitute for peppercorns.

How Much To Consume

One cup of sliced papaya is equal to approximately 140 grams.

The prostate gland sits below the bladder and is an important part of a male body. Most men don’t give any importance to maintaining prostate health which leads to a number of prostate related problems in men. Incorporating some simple exercise into your daily routine will help keep the prostate healthier and also prevent many problems associated with the gland such as involuntary urination and prostate cancer.

Lunges

Lunges works out your glutes, hamstrings, prostate, quads and calf muscles. They are more effective when combined with exercises like squats. The routine starts with you standing straight with one leg forward and the other backward. Holding a comfortable weight, slowly move the front knee downwards to a 90 degree position. Keep your back straight and look straight forward. Hold this position for at least 10 seconds, ease your weight back on your heels and push yourself slowly back to the position you started in. repeat 12 to 16 times and then switch legs. This exercise should be done just once or twice every week and you will need to do 2-3 set per leg.

Squats

Squats, like the lunges, work your hamstrings, calves, glutes and quads. They also strengthen the muscles around the prostate gland. Stronger muscles in this area can help prevent involuntary urination. Start with your feet apart and standing straight. Keep your feet hip-width apart and the toes should point straight. Tightly pull in your abs and ensure your thighs are parallel to the ground. When bending, 90 degrees is the maximum you should bend. The exercise should be repeated 12-16 daily.

Yoga

Yoga can help keep the prostrate fit and healthy. Certain yoga postures such as Seated Sun and Knee Squeeze increase the flow of blood into the groin and pelvic muscles. There are yoga postures similar to regular pelvic floor exercises that can strengthen the muscles in the lower body and help prevent problems related to the urinary system such as dribbling of urine and pain while passing urine.

Pelvic Floor Exercise

The pelvic floor exercise works the muscles by contracting and relaxing them rhythmically. While relaxing the muscles all you need to do is leave the muscles. This routine can be repeated several times. It is necessary keep the muscles tight, as hard as you can, and allowing the muscles to relax completely afterwards.

Miracle Exercise

There are some exercises considered to be the “miracle prostate exercise” and claims to cure several health issues. These exercises will strengthen the prostate muscles and keep the organ healthy. To start the routine, stand up, inhale and exhale deeply. Exhale fully when you take the last breath and then suck in your stomach. Holding the position, squeeze your body’s to promote blood flow. You will feel all the muscles between your pubic area and chest lifting. Now relax and inhale, allowing your torso to return to normal. This routine can be repeated 3-5 times every day but remember to wait a minute or two before each repetition.

Surely, spring is a wonderful season. Everything awakes from winter sleepiness, long-awaited sun finally appears and we want singing, dancing, falling in love and flying. Only those, whose excess kilograms prevent them from flying, can argue this. Some of us even cannot take off, not to mention flying.

A well-known picture: opening a window to first spring sun beams, you rush to try on that striking dress, which was an occasion for many dates last summer. After 5-minute glance in the mirror (as a rule, surprised one), you close (and curtain off windows), put dress back in a wardrobe, and it starts seeming to you that it would be better if spring does not come at all. What should you do now?! Take a deep breathe, calm down and reckon although to 15.

1. Keep a food diary

Write down everything you eat during a week. You may be absolutely unaware how many useless calories you consume, until you start paying careful attention to them. In general, a diary is the best way to follow successful passing of planned program. So keep on writing, until you feel confidently on your new life road.

2. Analyze

Think, which of your food habits impede you, and change them. Moreover, think what they may be caused by. Very often people hide their real problems behind food. What makes you reach for the second portion of this divine cheese-cake? Boring work, captious boss, apartment that failed to wait till its lucky hour of repair, boyfriend, showing little attention that is so necessary in spring for you? Find other work, repaint walls of drawing-room in orange, change boyfriend! Finally, spring is time for changing not only in centimeters!

3. Get rid of self-pity

Beforehand, so that this damned pity could not interfere you further. And it is even better to set it on other channel. Necessary one. The thing that makes you fat, – is not a bar of chocolate, which you decided to spoil yourself with, when He did not call you again. And even not half of cake, which you and your friend celebrated the fact that He called at last with. These are your food habits. You need to change them not only to become slender and energetic, but also keep this state. Change for ever.

You sorrow for yourself while refusing from chocolate or vanilla ice-cream? Think! Does not such a good girl like you deserve surrounding men’s wolf whistles? Think better. Motivation is very important. Here you need to determine what is important right now for you. Any, even the most unusual variants, will suit (come to your junior sister’s school party unnoticed and have great fun there; put on that breath-taking short skirt, which you have been dreaming of for the second season already; drive him crazy with a stunning strip-tease). How many unique life opportunities go by!

4. Keep informed

“Keeping informed – means being on top of issues”, – one of popular slogans says. Grow thin sensibly! Quit relying on numerous experts’ opinions, telling you what, when and with what to eat.

Learn the way your organism works, what it needs, and learn providing it with all necessary things. It will repay your kindness with a flat belly, couple of slender legs and a sea of energy. Of course, you need time to learn orienting in the sea of calories, centimeters, physical trainings and hypoglycemic indexes. And you want to be slender right now already. So, add to your armoury basic knowledge:

– Everything you eat can be conditionally divided into proteins, fats and carbohydrates (according to prevalence of first, second or third in them, all three components in pure form are contained only in artificially created products). To imagine which your daily ration should be, draw a triangle on a sheet of paper and call its angles like 3 elements of nutrition. Write down 60-65% for carbohydrates, 30-35% for proteins and 10-15% for fats. Now you have only to read labels on products carefully.

– We all know something about calories. These are some obscure terms, with help of which we value products and divide them into good and bad. In fact, a calorie (to be more exact, kilocalorie) – is an energy, which you need to spend to heat 1 kg (liter) of water on 1°C.

To get rid of 1 kg of fat, you need to burn about 7000 kilocalorie, correspondingly, from 10 kg (or how many you wish) – about 70000, what is equal to energy, spent on walking of 1700 km. Not counting snacks and rest while trip.

So forget about ideas of strict restriction of your ration’s calorie content – in fact, what you need is to stick to a norm of 1500-1800 kilocalories a day to train off and about 2000 kilocalories to keep it.

– Sugar, products of fine flour (favorite cakes, pies and patties), of course, are very tasty. But, regardless of the fact that they are quite different, processes they cause set going similar mechanisms in your organism. Their essence is in change of acid-base medium of bowels, and as a result you will want to eat these products more and more often. As a result, you will receive excess calories on your diet’s counter and horror of excess kilograms on all – alas! – conceivable places.

Restrict consumption of these products and already in two weeks you will see noticeable (others will also see them!) results.

– Stomach is an organ of your body, which you set up merciless experiments on, filling it with food, not always so wholesome. In fact, a poor one needs not so much – a piece of wholesome food each 4 hours. This means you should eat at least 3 (and ideally 5-6) times a day. Longer periods organism will treat like hunger and save everything you ate after such break in store.

Of course, you do want to put in this mini right this weekend. And what can be better than treating yourself with some ultra-fashionable thing from new spring collection of your favorite designer! Images that occur to you are so tempting, that you are ready to go without food for weeks, to reach your goal as soon as possible. Moreover, you always can excuse shadows under your eyes and weakness with spring beriberi.

– Be careful! Loss of more than 0,5-1 kg a week will definitely take place at the expense of soft tissue. Its weight will be restored right after you finish strict diet (owing to fat, as it is much easier for your organism to gain it, than build up muscles); and, secondly, it is rather sad to lose it! As it helps you burning calories and makes your body beautiful and neat.

So do not set yourself unrealizable goals as an object. A result, which you go to slowly, but confidently, will be most stable.

5. Form a plan of actions

Take a sheet of paper. Look at it. It is absolutely white, is not it? Imagine that this sheet of paper personifies your food habits. You will write down on it everything you think to be necessary. And will erase things that disturbed you before. No unnecessary things.

Divide it at least in 3 columns (if you are brave enough, you can divide it in 5-6, if you are not frightened at it – for some reason such quantity of meals seems to be tremendously big for those who want to train off). Write down approximate time (or time interval) of meals in these columns. Thinking over all possible situations (restaurant temptation with your loved one, lunch at your mother’s place, Friday kickbacks with your friends), compose variants of what and in which quantity you can allow eating to yourself.

6. Count

Check how many calories food you eat contains. In the end of each day look in your diary and sum up figures. If you manage to keep within necessary sum, compliment yourself and go to paragraph 7. If no, think about a reason of failure and try to refrain from repetition of this situation in future. For example, if a hungry day in your office preceded too abundant supper at home, which you cannot forgive yourself, take something on work with you tomorrow. You really can control your nutrition!

7. Play

Parting with bad habits is a difficult matter. So present gifts for yourself! For each day you lived the right way, each reached goal, each correct thought, definitely! Invent gifts beforehand, and do not give up until you get what you want.

8. Move

Although somehow! Success of your diet, regardless of how ideally it may be considered, depends 30% on your activity during a day. As Henry Ford said, “you can choose a car of any color under the condition it is black”. Find sport to your liking, walk, make more sex, whatever, but m-o-v-e!

9. Take measurements

Once a week, since morning, weigh yourself and measure sizes of breast, waist and hips. Do not hung up exceptionally on weight indices – you may look absolutely different, having the same weight. And you also can have smaller size, than earlier, while bigger weight. This is explained by the fact that muscle bulk weighs more, than fat, and reserves less space.

10. Follow speed

Your organism needs at least 20 minutes to realize a happy fact of eating. So take your time. Eat more slowly, and if you cannot, then switch to, say, kisses with your boyfriend. Finally, he should help you too!

11. Size is important

Follow your portions. Less is more. As for size of plates: even if you reduce volume of what your usual dinners, breakfasts and suppers consist of, at least on one third, without changing anything else, all the same you will start growing thin.

12. Drink

Yes, indeed. Those boring 8 glasses of water a day. Water is your #1 helper in a difficult matter of getting rid of excess centimeters. It will provide a feeling of satiety between meals, inspire you and clear organism from fat cells’ decay products (you have made up your mind on this, eh?). And they have not begun issue water in pills yet.

By the way, you can also start singing, not only drinking. With a view to cheer yourself up. Moreover, it is very good for strengthening of abdominal muscles.

13. Do not try to do everything at once.

This will only bring you to unnecessary disappointments. Your organism needs time to learn living a new way. Look closely at your plan and mark the most important, to your opinion, changes – those, which you will start with. When things you wrote down on a paper become a habit for you, put a new goal for yourself. Without forgetting about paragraph 7, naturally.

Moreover, spoil yourself with your favorite unhealthy food in tiny amounts. This way you will not get a feeling that you deprive yourself of best and most pleasant in this life. You know, food is also one of the greatest life pleasures. Have not you forgotten about it yet?

14. Imagine

Every day think of that wonderful summer (year, life) waiting for you in future. Remember in details how you have been living before composing your program, and imagine a new life – with a new yourself. Thins about all details carefully: what you eat for breakfast, what you wear, how other people react on you. Do this exercise every day, and this will significantly increase your chances for success.

15. Love!

Yourself, every cell and curve of your body. Look at yourself in the mirror more often (and without fear!). Think, what your body does for you every day, and thank it for this. Who else loves you so much?

If being absolutely frank, there is one more step. Probably, the most important. Believe in yourself! You will surely manage to do everything! Forget about past failures to grow thin. You just did not know a lot and therefore made mistakes. Don’t blame yourself. Knowledge on correct nutrition is not inborn. Remember all your achievements in life – you know, way to them was not easy, eh? Everything is possible. And for a human that has a goal, there are no obstacles. And soon you’ll nevertheless put on that breath-taking skirt. In fact, not for long. Soon you will have to put it off. You haven’t changed your mind as for strip-tease, eh?

Some people are wondering if lime juice can be substituted for lemon juice for weight loss and vice versa. The answer would be yes. Any fruit which consist of citrus acid in it can be substituted with each other such as lemon, grapefruit, lime and others. Both lemon and lime juice can provide acidic elements and some zest to your recipes when baking and cooking. If you don’t have one of them then it is alright to substitute with the other.

Why Use Lemon Juice for Weight Loss

There are already several claims about the success of this diet. In order to effectively lose weight, you can squeeze a lemon in the warm water every morning. Some people are wondering whether these claims are actually real. Well, it seems that it is a fact due to the evidence gathered on the effectiveness of lemons in regulating the absorption of sugar in the body as well as in improving your digestion. Aside from this, it has also vitamin C which is a very important element for those who are serious about their weight loss. This is because the body will absorb more calcium into the fat cells which can help in losing weight.

How Does Lemon Juice for Weight Loss Works

Actually, it is quite surprising how juice of the lemon can be very effective in sugar absorption as well as in regulating metabolism and as a result helps you in losing your extra weight. The secret is hidden behind the acidity content of the lemon. Lemon juice is full of citric acid. That is why, if you take a glass of lemon juice with warm water at the start of the morning, you can achieve a healthy natural digestion in your stomach. The citric acid in the lemon will interact with enzymes and the other acids in your digestive system so that you can have a worry free and healthy digestion.

Lemon juice for weight loss can lower your absorption of sugar. According to studies, it just takes a little lemon and you can already lower your absorption of sugar. This is due to the high content to acid in lemon. Aside from the lemon juice, you can also eat the lemon peels. The peels contain pectin which can help in losing weight because it will form a gel substance in your stomach and helps in the sugar absorption of the food that you eat.

According to the research done at Arizona State University, those people who are eating foods which are full of vitamins such as lemon, lime, oranges, kiwi fruit and grapes are less likely to gain more weight compared to those who have low intake of vitamin C. Aside from having a healthy digestive system, it can also help in absorbing more calcium from the foods that you eat and the calcium will be stored in the fat cells. The more calcium you have in your fat cells, the more you will burn fat. So, this is another benefit from lemon juice for weight loss.

I started researching meal replacement or weight loss shakes several weeks ago. I went online to find which shake I could use to lose a few pounds as well as to provide good nutrition and a good hunger blocker.

I tried one because it was convenient, one because it was free and the third as a result of my online research.

Slim Fast: The first shake I tried was Slim Fast. Since I am a chocoholic. I chose the chocolate shake. I must say I really like the taste of the Slim Fast chocolate shake. The convenience of Slim Fast was another big plus. It can be purchased at most grocery stores, drug stores and Walmart. I can also be purchased already mixed in a handy plastic bottle at a price of $1.30 to $1.80 per shake.

The drawback for me was 200 calories and 22 grams of sugar. Since my goal was to lose weight and to get the proper nutrients I just thought I could find something better. Another drawback was the hunger blocker. Although I very much enjoyed the taste, I was hungry an hour later.

Advo Care: The second shake I tried was Advo Care. A package of chocolate shake mix was given to me by a distributor. The flavor was good but I preferred the taste of the two other brands I tried. The hunger suppressant was very good. I felt satisfied longer than with Slim Fast.

One drawback for me was 220 calories. Another was the price of about $2.57 per serving. The product is only available through distributors.

IdealShape: The last shake I tried was IdealShape. I am still using IdealShape to replace two meals each day. I like the taste and I think it is comparable to Slim Fast which was my favorite taste wise.

Nutritionally IdealShape is great with 50% RDI per serving and only 100 calories and 2 grams of sugar. The hunger blockers seem to work well. I am usually satisfied after each shake until my next shake or mealtime.

With only chocolate and vanilla flavors available some might think that would be a drawback but for me it is okay since I am very happy with the chocolate. The website does have recipes available for adding different flavors.

IdealShape can’t be found in stores and must be ordered through their website. The good news is that it is not MLM so there are no hassles when ordering and it comes with a guarantee. At a price of $1.33 to $1.66 per shake it comes with a handy blender bottle that works great.

My Results to Date: I have been using IdealShape for about two weeks. I enjoy the flavor and I feel satisfied from one meal to the next. The blender bottle works great. A few good shakes of the bottle and I have a nice smooth shake.

I have lost 7 pounds so far but at a beginning weight of 235 I still have a few pounds to shed. The great thing is I have noticed an increase in energy. I am not very good at eating the right foods so I think IdealShape is insuring I get the right nutrients.

The nature of today’s fast paced, anxiety-filled, and busy society of overloaded schedules, has made a lot of people to resort to shortchanging themselves on the number of hours they spend sleeping per night. This is however a disturbing development as several new scientific studies have found that lack of sleep may actually be hindering a lot of people from losing weight.

It has been demonstrated that high quality, healthy and consistent sleep cycles significantly affects an individual’s metabolic health through the balancing of hormones responsible for appetite control, food cravings, and overeating. Inadequate night sleep does not only make an individual tired but research studies now say that it can also inhibit weight loss.

The effect of sleep on body weight is somehow directly or indirectly linked to its effect on certain hormonal changes that promote weight gain. Of particular interest would be how sleep affects the secretion of leptin, ghrelin, and insulin – all hormones that play significant functions in appetite regulation. There is also the need to consider the role of fatigue and stress – both side effects of lack of sleep – and their effect on the stress hormone, cortisol.

The effects of lack of adequate sleep on some of these hormones were brought to the fore by a study carried out by researchers at the University of Bristol. In their research, the scientists observed that people who had a five-hour per night sleep had a 15% reduction in the production of leptin and also an equally interesting 15% increase in the production of ghrelin when compared to people who had an eight-hour per night sleep.

The study also found that lack of sufficient sleep disturbs glucose metabolism and insulin sensitivity. Insulin resistance or insensitivity generally leads to the accumulation of excess amounts of glucose in the bloodstream and the tendency of the body storing same as fat. The study concluded that sleep deprivation may trigger appetite and cravings for sugar-rich, calorie-dense foods.

To start with, leptin is derived from the Greek word meaning “thin” and is a protein hormone secreted by fat cells. Leptin functions as a natural biochemical appetite suppressant that makes you feel full and satiated by sending signals to the hypothalamus notifying it that the body has eaten enough calories and therefore to stop eating.

Low levels of leptin occasioned by loss of sleep can make it difficult for an individual to cope with the constant feelings of hunger and increased appetite. Furthermore, lack of adequate sleep affects leptin through the reduction of the sleep hormone – melatonin. Melatonin is known to assist in the healing and restoration of the sensitivity of leptin receptors.

Leptin resistance or insensitivity is the “de-sensitization” of the brain to the effect of leptin occasioned by either engaging in overeating or the inability of the chemical signals sent by the secreted leptin hormones to cross the blood-brain barrier. Not receiving the leptin signals or incorrectly interpreting them causes the brain not to properly receive the “I’m full” signal and thus the tendency of the individual engaging in overeating.

On the other hand, the lack of adequate sleep increases the secretion of the hunger-promoting hormone known as ghrelin. Ghrelin is secreted by the cells in the lining of the stomach and activates the appetite. Elevated ghrelin levels essentially promotes overeating since they signal the need for the body to eat in order to stock up its energy reserve despite the fact that the body might not actually be in need of the extra energy.

Besides the above hormones, the neurotransmitter known as serotonin has also been shown to be affected by lack of adequate sleep. Serotonin generally helps to maintain a relaxed feeling or mood, promote good sleep patterns, as well as regulating the feeling of satiety and fullness.

Low levels of serotonin can lead to increased irritability and mood swings and also the craving for carbohydrate- and fat-rich foods such as cookies, roasted nuts, chocolates, cakes and potatoes chips. One notable feature of depression is actually the reduced amount of serotonin in the brain. Irritability, mood swings, and depression are all conditions that generally predispose a person to compulsive eating behaviors.

Furthermore, sleep deprivation also leads to increased secretion of the stress hormone called cortisol. Several studies have found that cells around the stomach love to attract cortisol and which makes a lot of people to add weight around the abdominal and hip areas.

Despite the fact that disruption in sleep patterns and actual sleep deprivation may not be the main reasons behind the growing global obesity epidemic, it nonetheless poses a great threat. There must be a hormonal balance for weight loss to occur and be effective, however lack of adequate sleep only tend to further distort this balance.

Therefore it is important to ensure to get an adequate night sleep of about eight hours per night as an adult in order to have an improved overall healthy life and to also get the best weight loss results.

If you have been trying to lose weight and improve your fitness levels, then you may have come across advertisements for Bodyweight Burn, a weight loss and fitness program by health and fitness expert Adam Steer, and you may have wondered what it’s all about. If you have, here is a breakdown of what the program involves so that you can decide if the Bodyweight Burn plan could work for you.

The Bodyweight Burn plan provides you with a workout plan and a diet plan that are designed to help you lose weight by you working out for just 21 minutes per day and without any need to go to a gym or for the use of any special equipment.

The workouts, which are all based on 21 minute sessions, are broken down into three types, called cardioflow, afterburners, and metabolic muscle sessions, each of which are proven weight loss techniques.

Cardioflow

The equation for losing weight is very simple; you need to burn off more calories than you consume, so cardiovascular exercises that raise the heart rate should be a part of any good weight loss program. In this case, the focus is an interval training, which has been proven to be more effective than things like jogging. Cardiflow is a series of exercises that flow from one to the other and the routine is designed to give you all the benefits of cardio, without the long recovery time that would experience after something like a long run.

Afterburners

The afterburner sessions are designed to boost your metabolism and keep the metabolic rate high long after the session has finished. That will mean that you will be burning more calories after the session simply by going about your normal daily routine.

Metabolic-Muscle Sessions

The Metabolic-Muscle sessions are muscle-building exercise, but it doesn’t involve lifting weights and it is not designed to leave you looking like a body builder. What it is designed to do is tone up the muscles and increase muscle mass. This is useful in weight loss plans, because it takes a lot of calories to build and maintain muscle mass.

Nutrition plan

As well as the training manuals and training videos that come with the Bodyweight Burn plan, you also get a nutrition plan to follow, which includes information on the right and the wrong types of foods to eat when you are trying to lose weight.

Would Bodyweight Burn work for you?

Despite some of the wild claims of some weight loss plans, there is no easy way to lose weight. Weight loss happens when you exercise, you eat a healthy diet, and you burn off more calories than you consume. What is quite refreshing about this weight loss plan is that it doesn’t make any claims that it is a shortcut to weight loss. Instead, it is a series of workout routines, based on proven concepts, which are designed to be followed at home for just 21 minutes a day.

A combination of cardio, muscle-building and metabolism boosting exercises will help you lose weight if you also eat a healthy, low-calorie diet, but you will have to put in the effort of you want to see any real drop weight with Bodyweight Burn.

Do you believe in the saying that wealth is health? It may seem funny to ask such an obvious question. You may think it is clear and straight forward for everybody to know that a healthy person is a wealthy person. The next question to ask yourself is if that were to be true why do some people live their lives daily in such a way that is injurious to their health. You could see this happen when people take all sorts of foods and substances that are potentially dangerous to their health without any precaution. However, for those who believe that health is wealth and wish to live by practicing what they profess, it is important to watch actually what goes into your body. One challenge a lot of persons face in their adult lives is how to stay trim and smart. The natural tendency is for the body to accumulate fat as you grow older. Allowing fat to build up in your body is not the way to go. One way to live a healthy and wealthy life and not struggling like others to keep unwanted fat at bay is to eat fat burning foods consistently. Examples of such foods are given below with their usefulness mentioned.

1. Garlic

Garlic is a wonderful plant that is very useful to man. One of the benefits of garlic is its ability to burn unwanted fat. Allicin, a compound found in garlic is known to possess the fat burning qualities that make your body to knock off fat.

2. Turmeric

This is an orange root that is known to have very good qualities to roll back fat. It is a culinary spice that is found useful in different cultures across the globe. Apart from being a good fat burner, it is also good at prevention of diseases. Turmeric is believed to derive its potency from an active ingredient called curcumin. Being a good anti-inflammatory agent makes turmeric very useful for persons who are into one weight loss program or another.

3. Ginger

It has been discovered that adding a reasonable quantity of ginger to daily feeds of pigs help them to look leaner. Pigs which were not fed with this daily ration of ginger grew up normally with their usual plenty of body fat. Ginger is known to cause an increase in metabolism which in turn helps to burn fat. It also helps you to feel fuller and reduces the urge to over eat. Ginger has anti inflammatory properties that help the body to enjoy constant flow of blood.

4. Walnuts

A study which was conducted for obese persons discovered that those who included walnut as part of their daily meals lost significant portion of their body weight after six months. Walnut has a property in it that makes you feel less hungry thereby improving your weight loss drive.

5. Lemons

It is interesting to know that lemons help in weight reduction. It is equally important to note that the property for losing weight which lemon possesses comes mainly from the peel and not the juice. The property called polyphenol in lemon is mostly located in the peel. One way to get the best out of the lemon is to cut it into pieces and soak in warm water for some time before consumption. This helps to recover a good portion of the polyphenol trapped in the peel.

6. Avocado

The avocado is a wonderful gift from nature that can help weight watchers lose significant amount of weight if consumed in the right portions daily. It has been discovered that daily consumption of avocado lowers the risk of heart attack. Researchers have linked the ability of avocado to reduce the level of cholesterol in the body to its monounsaturated fat. Also, it has been discovered by researchers that making use of avocado oil in cooking helps in the reduction of abdominal fat.

7. Banana

Banana is not seen by many persons as a fat burner; however, the truth is that it has been discovered to contain resistant starch. This resistant starch is acted upon by some useful bacteria to convert it to fatty acids. The fatty acid helps in fat metabolism thereby preventing accumulation of fat in the body and leading to obesity.

Eating fat burning foods is one way you can stay healthy. Keep in mind also that eating healthy diet keeps you away from the doctor. Looking healthy and fit is not something that should cost you an arm and a leg to accomplish. All you need is to know the right foods to eat and to remain consistent.

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here’s what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don’t over-think bodybuilding!”

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru’s, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn’t seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge doesn’t convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over-analysis” where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don’t miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU! A well thought-out nutritional supplementation program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantial results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition. A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constantly changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training. The biggest mistake you can make in weight training is to continually keep changing the workout program. Train hard, train heavy and safely and on a continual basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It’s that simple.

Over-thinking supplementation. Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude toward life and living.

Want success? Start doing this today. Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you’ll realize dramatic gains in muscle size, definition, fat loss and overall great health