All Techniques

Thursday, August 18, 2016

How To Gain Weight

<div style="text-align: center;">
<span style="font-size: x-large;"><b>Eating Strategies to Gain Weight</b></span></div>
<br />
It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan.<br />
<br />
<b>Eat frequently!</b> Make time for 3 large meals and 2-3 hefty snacks every day.<br />
<br />
<b>Eat larger than normal portions at meals.</b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE6p61rDVn1fPSgPxNnFvmO1UJKVuOG5heYENRE3EeVKoaLRUz662sasJ7wcx-8oNWYmp4vY-BnCHp2sAIXrjV_oafbc48okEFtlcUVEH9Cw57Y8Wtuj9tigLsKO-dhkVUxzl6-iq0tvbn/s1600/Wtgain.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE6p61rDVn1fPSgPxNnFvmO1UJKVuOG5heYENRE3EeVKoaLRUz662sasJ7wcx-8oNWYmp4vY-BnCHp2sAIXrjV_oafbc48okEFtlcUVEH9Cw57Y8Wtuj9tigLsKO-dhkVUxzl6-iq0tvbn/s200/Wtgain.jpg" width="200" /></a></div>
<br />
<b>Eat higher calorie foods.</b> Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts...<br />
<br />
<b>Add lots of “extras” to food. Don’t eat anything plain.</b><br />
<br />
<ul>
<li><u>Add healthy unsaturated fats:</u> olive and canola oil, nuts, seeds, peanut butter, avocados.</li>
<li><u>Add healthy carbs and protein:</u> honey, dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.</li>
</ul>
<br />
<b>Make beverages count.</b> Drink shakes, milk, 100% fruit juice, smoothies, etc. instead of water, coffee, tea, and diet sodas.<br />
<br />
<b>Do resistance exercises.</b> Weight training helps convert the extra calories into muscle rather than storing extra calories as fat. Aim for 2-3 times per week.<br />
<div>
<br /></div>
<div>
<div>
<span style="font-size: large;">TRY THESE WEIGHT GAIN BREAKFAST IDEAS</span></div>
</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfpQ3_9fdvD8jvoplUHo4M-ZEXu9M25vkZMnxak-YFO1HaC33XjHB7zQQ54f0jwvzCyURdv5AaHvvNNHMZFDvqRU6msqqNDP88pCxyWl5HlOM_6MNPmoMemfKg8jrTiA4ev6m0cYQbwtno/s1600/breakfast.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfpQ3_9fdvD8jvoplUHo4M-ZEXu9M25vkZMnxak-YFO1HaC33XjHB7zQQ54f0jwvzCyURdv5AaHvvNNHMZFDvqRU6msqqNDP88pCxyWl5HlOM_6MNPmoMemfKg8jrTiA4ev6m0cYQbwtno/s1600/breakfast.jpg" /></a></div>
<div>
Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran for a high energy<br />liquid meal to go.<br /><br />Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra large banana and wash it down with a tall glass of milk.<br /><br />Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal. Grab an 8 oz container of fruit yogurt and a couple cans/boxes of 100% fruit juice.</div>
<div>
<br /></div>
<div>
<div>
<b>Nontraditional ideas:</b></div>
<div>
<ul>
<li>Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.</li>
<li>Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.</li>
<li>Pop a baked potato in the microwave for 5-10 minutes; top with chopped veggies (frozen ones are quickest) and melted cheese, canned chili, or hearty bean soup.</li>
<li>Wrap vegetarian refried beans, shredded low fat cheddar cheese, and tomato salsa in a couple of flour tortillas.</li>
</ul>
<div>
<span style="font-size: large;">TRY THESE QUICK-N-EASY SNACK IDEAS</span></div>
</div>
</div>
<div>
<br /></div>
<div>
<b>Dry cereal:</b> Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola. NOTE: Add raisins or other dried fruits to boost the calories and carbs.</div>
<div>
<br /></div>
<div>
<div>
<b>Pretzels: </b>Naturally fat free. Look for reduced salt or salt-free varieties if you are watching your salt intake.</div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimqtZHTKRnyeMHz2ncvn0513xtdR1FRbGRzwADXjjB1m7P8RDFGUHf5BINdBnDYH3Bk9vi8NFwkmRvicIqTDJkQVdT3RULqthvBkO42J_4mWlezHX_7v7V27UGcyM3AwgAgqHstti-hyRI/s1600/fast.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimqtZHTKRnyeMHz2ncvn0513xtdR1FRbGRzwADXjjB1m7P8RDFGUHf5BINdBnDYH3Bk9vi8NFwkmRvicIqTDJkQVdT3RULqthvBkO42J_4mWlezHX_7v7V27UGcyM3AwgAgqHstti-hyRI/s1600/fast.jpg" /></a></div>
<div>
<br /></div>
<div>
<div>
<b>Crackers:</b> Stoned wheat, sesame, bran, RyKrisp, or other low fat brands. NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein.</div>
</div>
<div>
<br /></div>
<div>
<div>
<b>Bagels:</b> The bigger the better. Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients. NOTE: Spread with peanut butter, honey, jam, or low fat cream cheese to boost the calories.</div>
</div>
<div>
<br /></div>
<div>
<b>Fruits:</b> Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried fruits (like raisins, apricots, and dates) are especially easy to pack and very calorie dense.</div>
<div>
<br /></div>
<div>
<b>Nuts and seeds:</b> Peanuts, pistachios, almonds, sunflower seeds and other nuts/ seeds are high in calories and good sources of protein, healthy monounsaturated fats, vitamin E, and several other vitamins and minerals.</div>
<div>
<br /></div>
<div>
<b>Sports bars, breakfast bars, and low fat granola bars:</b> Pre-wrapped, very portable, and very tasty.</div>
<div>
<br /></div>
<div>
<div style="text-align: center;">
<span style="font-size: large;">Foods to Choose When You Need More Calories</span></div>
<div>
<b>• Breads</b></div>
<div>
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.</div>
<div>
<br /></div>
<div>
<b>• Cereals</b></div>
<div>
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.</div>
<div>
<br /></div>
<div>
<b>• Vegetables</b></div>
<div>
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers. Don’t skip the power vegetables like broccoli, spinach, and cauliflower though. Just add healthy oils to them or dip in hummus for extra calories!</div>
<div>
<br /></div>
<div>
<b>• Fruits</b></div>
<div>
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches, plums, berries, and watermelon. It is good to include a variety of fruits for optimal health however.</div>
<div>
<br /></div>
<div>
<b>• Soups</b></div>
<div>
Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types.</div>
<div>
<b>NOTE:</b> Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.</div>
<div>
<br /></div>
<div>
<b>• Salads</b></div>
<div>
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.</div>
<div>
<b>NOTE:</b> Creamy dressings are high in calories, but also high in saturated fat.</div>
<div>
<br /></div>
<div>
<b>• Beverages</b></div>
<div>
Quench your thirst with fruit juices and nectars, low fat milk, shakes, and fruit smoothies. Avoid filling your stomach up with non caloric beverages like water, coffee, tea, and diet soft drinks.</div>
</div>

How To Gain Weight

Eating Strategies to Gain Weight It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to con...

Thursday, August 18, 2016

Lifestyle Tips for Increasing Calorie Output

<div style="text-align: center;">
<span style="font-size: x-large;">Lifestyle Tips for Increasing Calorie Output</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tIMoBbUJmVNwkhFQyZqjj0aFqWmytKWCXMIwbCX1U9DPujzig74bgzXJIcAvVH_8Y_PAtXK-cxyPbXVk82pnxu9KEZcnrZMeoO376H49k8S0cGkHX7arF5vjUeRaTA2XJVwQ9ydo9-eO/s1600/CalorieOutput.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tIMoBbUJmVNwkhFQyZqjj0aFqWmytKWCXMIwbCX1U9DPujzig74bgzXJIcAvVH_8Y_PAtXK-cxyPbXVk82pnxu9KEZcnrZMeoO376H49k8S0cGkHX7arF5vjUeRaTA2XJVwQ9ydo9-eO/s320/CalorieOutput.jpg" width="320" /></a></div>
<br />
<br />
<span style="font-size: large;">Make exercise a top priority</span><br />
<br />
You’ll feel better, have more energy, AND burn calories! Keep in mind that NO ONE has time to exercise. You have to make time! Look at your schedule and determine when and where is the best time to fit fitness in.<br />
<br />
<span style="font-size: large;">Find ways to MOVE more during the day</span><br />
<br />
Make it a habit to take the stairs instead of the elevator. Park your car at the far end of the parking lot. Walk or bike to school, work, a nearby grocery store, restaurant, movie theater, library, or video store. The calories burned will add up and you will feel more fit!<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>How to Rev Up Your Metabolism</b></span></div>
<b><br /></b>
<b>Do strength training exercises 2-3 times a week:</b><br />
<b><br /></b>
The more muscle you build, the faster your metabolism will be, and the more calories you’ll burn while at rest. Consider this: One pound of muscle burns 50 calories a day; 1 pound of fat burns only 2!!!<br />
<br />
<b>Eat 5-6 small meals every day:</b><br />
<b><br /></b>
Your body will appreciate the continuous supply of energy throughout the day, and it will burn more calories than if you ate only 1 or 2 large meals per day.<br />
<br />
<b>Never, EVER starve yourself:</b><br />
<b><br /></b>
Not only will you feel terrible, but you will also slow down your metabolism. Your body will start conserving calories rather than burning them. In addition, when calories are too restricted, you’re more likely to overeat later.<br />
<br />
<b>Aim for a weight loss of 1-2 pounds per week:</b><br />
<br />
If you lose more than that, it is probably coming from muscle and water, not fat. Remember, when muscle mass decreases, your metabolic rate drops as well.<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>How to Develop a Positive Attitude</b></span></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: left;">
<b>Set SMART goals! </b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
These are Specific, Measurable, Attainable, Realistic, and Timely. You’ll have greater success if you set small goals that you CAN and WANT to achieve.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Focus on health and fitness, not weight!</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
The number on the scale cannot tell you your body composition or your health and fitness levels. Look for improvements in how your cloths fit, your energy, strength, endurance, blood pressure, and/or cholesterol levels as true measures of success.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Don’t call it a “diet!” </b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Diets are temporary and unsatisfying. Think of it as your new “eating strategy” for a long-term healthy way of life.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>There are NO forbidden foods!</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
All foods can fit into your meal plan as long as you balance your choices and use moderation. Besides, if you deprive yourself of your favorite foods, you’re more likely to over-consume them later. Enjoy your favorite foods!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Get in touch with your body’s true hunger!</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Start paying attention to your body’s cues for hunger and fullness. If you’re tempted to eat for other reasons (i.e. stress, loneliness, boredom, procrastination), try other activities first: call or email a friend, take a walk….</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Express and fulfill your emotional needs without food!</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Talk through, rather than eat through negative feelings. Practice relaxation techniques daily, like meditation, yoga, massage, bubble baths, soft music, or breathing exercises. You DO deserve this time for yourself!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Plan ahead!</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Go grocery shopping once a week to make sure your kitchen is stocked with healthy, tasty foods. Before parties, holiday meals, vacations, or social eating situations where it is easy to exceed your calories needs, have a plan in mind about how you can moderate your intake without feeling deprived.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Reward yourself for a job well done!</b> Rewards help motivate you for continued success.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Accept that you will have some set backs.</b> </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Keep in mind that deviating from your healthy lifestyle plan for ONE day is not going to sabotage your success. Every day is an opportunity for a fresh start!</div>

Lifestyle Tips for Increasing Calorie Output

Lifestyle Tips for Increasing Calorie Output Make exercise a top priority You’ll feel better, have more energy, AND burn calories! ...

Thursday, August 18, 2016

How To Burn Body Fat?

<div style="text-align: center;">
<span style="font-size: x-large;">How Can I Burn Stored Body Fat?</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: small;"> The only way to lose weight is to create a calorie deficit. One pound of fat equals 3500 calories. So, in theory, to lose ½ pound to 1 pound a week, that means creating a deficit of 250 to 500 calories per day (either by eating fewer calories or burning more in physical activity). Of course, genetic differences determine how easy it is for you personally to lose weight. In one recent study, researchers overfed a group of people 1000 extra calories every day for 8 weeks and found that there was a huge difference in the amount of weight gained (ranging from 3 to 16 pounds)! The researchers concluded that the people who gained less weight were able to “waste” the extra calories by fidgeting more and giving off more body heat. Read more <a href="http://everytechnique.blogspot.com/2016/08/lifestyle-tips-for-increasing-calorie.html" target="_blank">Tips For Increasing Calorie Output</a> The people who gained more weight lacked this capability and simply stored the extra calories. To maximize fat loss, minimize the drop in your metabolism, energy, mood, and grades, and increase the chances that you won't gain it back, lose weight slowly! Decrease your intake slightly by 300-500 calories per day and increase your exercise level. Aim for about 0.5-2 lb. weight loss per week. If you are very overweight, 2 lb. per week is acceptable. But, if you only have a few pounds to drop, the rate should not exceed 0.5-1 lb. per week.</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">LIFESTYLE STRATEGIES FOR A HEALTHY BODY WEIGHT</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: small;">To lose 1 pound of fat, you need to create a deficit of 3500 calories. (A deficit of 500 calories/ day to lose 1 pound/week).</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">Lifestyle Tips for Decreasing Calorie Intake:</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Reduce fat.</b> </div>
<div style="text-align: left;">
Gram for gram, fat has more than twice the calories than either carbohydrate or protein! And, your body is more efficient in converting excess dietary fat to body fat. With this in mind, go easy on high fat foods like butter, margarine, oil, salad dressings, sour cream, mayonnaise, creamy sauces, whole fat milk/cheese/ice cream, red meat, chicken skin, many desserts, and fried foods. Enjoy tasty, low fat alternatives instead.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Enjoy heart healthy unsaturated fats. </b></div>
<div style="text-align: left;">
While fat is high in calories, eliminating it completely is a bad idea. Fat helps trigger satiety, so you feel full longer and feel more satisfied. Small amounts of unsaturated fats, like a small handful of nuts, some avocado, a drizzle of olive or oil, or some peanut butter, are actually good for your heart and help you to absorb fat soluble vitamins.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Limit added sugar & alcohol. </b></div>
<div style="text-align: left;">
Foods with a lot of added sugar (like soda, fruit punch, candy, and most desserts), as well as alcoholic beverages, are just “empty calories.” They provide little, if any; of the nutrients our bodies need for optimal health. Incidentally, alcohol slows down the body’s use of fat for fuel by as much as one third! That means fat is more likely to be stored in your body.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Watch portions of ALL foods. </b></div>
<div style="text-align: left;">
Remember, “fat-free” does not mean “calorie-free.” Too many calories from any source will be stored as body fat.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9lsY3PgElvaT96T33-0hdryxeuAmH0qXJUhCPS7w8rwc8hWAyrUiYbTUAfIQ0R8ZSI29jXJHQXApiwl3NgRqiehuUCZspC6owRyRFMax6KgO0PTTi9tuX9fqQ6QeSww0QLZg3bim3miXo/s1600/lose+callorie.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9lsY3PgElvaT96T33-0hdryxeuAmH0qXJUhCPS7w8rwc8hWAyrUiYbTUAfIQ0R8ZSI29jXJHQXApiwl3NgRqiehuUCZspC6owRyRFMax6KgO0PTTi9tuX9fqQ6QeSww0QLZg3bim3miXo/s1600/lose+callorie.jpg" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Drink at least 8 cups of water every day. </b></div>
<div style="text-align: left;">
Water is calorie-free and refreshing. Carry a water bottle with you.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Enjoy more vegetables, fruits, & whole grains. </b></div>
<div style="text-align: left;">
These foods are loaded with fiber, which keeps you feeling full. They’re also packed with health-promoting vitamins, minerals, and phytonutrients.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Include a low fat, protein-rich food with every meal.</b><br />
Protein-rich foods, like skinless chicken/turkey breast, fish, lean meat, tofu, beans, eggs, and low fat milk, yogurt, or cottage cheese give satiety to meals. You’ll feel full longer and be more satisfied.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Slow down when eating. </b></div>
<div style="text-align: left;">
It takes 10-20 minutes for your brain to get the message from your stomach that you’ve had enough to eat. If you eat too fast, you may exceed your calorie needs before you even realize you’re full! </div>

How To Burn Body Fat?

How Can I Burn Stored Body Fat? The only way to lose weight is to create a calorie deficit. One pound of fat equals 3500 calories. So,...

Wednesday, August 10, 2016

Calories You Need To Your weight

<div style="text-align: center;">
<span style="font-size: x-large;"><b>Calories You Need To Your weight</b></span></div>
<br />
In order for your weight to stay the same, the energy (or calories) you consume should equal the energy (or calories) you expend. In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.” “Calories In” includes what we eat and drink. “Calories Out” includes our resting metabolic rate, thermic effect of food, and physical activity. Your personal calorie requirement depends on these three factors.<br />
<br />
<b>Calculate Your Total Calorie Needs :</b><br />
<br />
There are many equations to estimate your total calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor). It is important to realize that all these equations are just estimates. You may need more or less depending on genetic differences in RMR and your body composition. Consult a qualified health professional for more information about your personal calorie needs.<br />
<br />
<span style="font-size: large;"><b>Step 1: Estimate RMR</b></span><br />
<br />
<div style="text-align: center;">
<b>Men Healthy body weight x 11 calories</b></div>
<div style="text-align: center;">
<b>Women Healthy body weight x 10 calories</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<b>IMPORTANT NOTE: </b>This is just an estimate of what your body requires at rest. If you have more muscle than the average person, you probably require more calories at rest than this equation suggests. If you have more fat than the average person, you probably require fewer calories at rest than this equation suggests. Remember, muscle mass is much more metabolically active than fat tissue. If you are 30 lbs. or more overweight (and that excess weight is mostly fat, not muscle), you can use your desired vs. actual body weight when calculating your RMR.<br />
<br />
<span style="font-size: large;"><b>Step 2: Multiply RMR by Activity Factor</b></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvsmaE-Uo74ECmGjDXcPjecE4LCvtxILwefN4kMp6Tgy7ykcom0OZ-svjro1yBSWf8B3SIi-RHZ1v1W90C2Lsf4841SnlQiFxOEJRvG8S7dZcpfsN3pP8x24oE05xM7C_sk6dJdSfWXWss/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvsmaE-Uo74ECmGjDXcPjecE4LCvtxILwefN4kMp6Tgy7ykcom0OZ-svjro1yBSWf8B3SIi-RHZ1v1W90C2Lsf4841SnlQiFxOEJRvG8S7dZcpfsN3pP8x24oE05xM7C_sk6dJdSfWXWss/s640/4.jpg" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_4BoVjKFwerZtV1AkcrZiDvCJvkHRRrG0zZhmHMEZiVghNbiSkaZEmkSktkWuUu1LbDx6h4a3fm-g-E981ZT-PuG4nzkLvrT_4cj5z8atRuHqfau9KnFRwVC7vV8wLTyTk4eNxRSSJhtG/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_4BoVjKFwerZtV1AkcrZiDvCJvkHRRrG0zZhmHMEZiVghNbiSkaZEmkSktkWuUu1LbDx6h4a3fm-g-E981ZT-PuG4nzkLvrT_4cj5z8atRuHqfau9KnFRwVC7vV8wLTyTk4eNxRSSJhtG/s640/5.jpg" width="640" /></a></div>

Calories You Need To Your weight

Calories You Need To Your weight In order for your weight to stay the same, the energy (or calories) you consume should equal the energy ...

Wednesday, August 10, 2016

Anxiety or Personality Disorders

<div style="text-align: center;">
<span style="font-size: large;"><b>Underlying Mood, Anxiety, or Personality Disorders</b></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAQxIhbKs056q5YlAp10Et7X-rTgEbDiIkBsQ-lij95oCzDd-EqJrdFmzUoZoe5_ws1bcaBMbmDvWdyLa4ZvaxTSDofRBtIpNZOy6_FTvQxXJZSuIBkSXfke7mZEFehB4K7NgdrLa-gCo2/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAQxIhbKs056q5YlAp10Et7X-rTgEbDiIkBsQ-lij95oCzDd-EqJrdFmzUoZoe5_ws1bcaBMbmDvWdyLa4ZvaxTSDofRBtIpNZOy6_FTvQxXJZSuIBkSXfke7mZEFehB4K7NgdrLa-gCo2/s320/3.jpg" width="320" /></a></div>
<br />
Many people who suffer from eating disorders also suffer from one or more other psychiatric problems, such as depression, obsessive-compulsive disorder, anxiety disorder, or borderline personality. In fact, the disordered eating behaviors (e.g. binge eating, compulsive exercise, obsessive counting and controlling of calories) may be adaptive responses to an underlying chemical imbalance in the brain, which is causing the depression or anxiety.<br />
<br />
For instance, serotonin and cortisol are neurotransmitters (brain chemicals) that affect mood, sleep, and appetite. Low levels of serotonin (or high levels of cortisol) are often associated with depression, anxiety, poor sleep, and increased appetite. People suffering from low serotonin levels (or high cortisol levels) often participate in maladaptive behaviors that work to raise or lower them, respectively. Carbohydrate binges, compulsive exercise, and obsessive thinking all work to increase serotonin levels; so these behaviors temporarily correct the chemical imbalance in the brain. (NOTE: Cigarette smoking and excessive alcohol consumption may serve similar functions, as coping mechanisms for underlying biological or psychological problems.) Fortunately, there are several health-promoting behaviors that can normalize the balance between serotonin and cortisol (e.g. yoga or meditation, massage, expressive hobbies, full spectrum lighting, moderate physical activity, professional counseling, and avoiding alcohol and caffeine). Regular participation in these health-promoting behaviors can decrease the need to engage in more damaging ones.<br />
<br />
Several prescription medications are also available to help normalize the balance between serotonin and cortisol. These medications may be required, along with the health-promoting behaviors listed above, to correct underlining chemical imbalances in the brain.<br />
<br />
If you experience extreme feelings of sadness or anxiety, difficulty sleeping, or change in appetite, talk to a clinician at the Ashe Center or a counselor at Counseling and Psychological Services.<br />
<br />
<span style="font-size: large;">Emotional Eating (or Not Eating)</span><br />
<br />
Throughout our life, we are conditioned to turn to food for security, comfort, and pleasure. As babies, the most powerful comforter when we were distressed was our mother’s milk. As toddlers, we were offered cookies and milk when we fell in the playground and got hurt. Throughout our school years, we were rewarded with sweet treats when we brought home good grades and punished for bad behavior by being sent to our rooms without dessert. It’s little wonder that as college students, food becomes a tranquilizer when we’re anxious and stressed out, a mood elevator when we’re depressed, a comforter when we’re lonely, a reward when we’ve had a hard day, and an entertainer when we are bored. We learn to cope with uncomfortable feelings by stuffing them all down with food. Just like cigarettes, alcohol, and drugs, food becomes a temporary relief or escape.<br />
<br />
In other situations, people learn to suppress feelings they’re ashamed of by focusing intently on their body weight and size. These are much “safer” issues. People often complain, “I feel so fat!” But, since when is fat a feeling? You don’t feel blonde or brunette; how can you feel fat? What are you really feeling when you feel “fat.” Are you feeling inadequate, insecure, sad, overwhelmed, abandoned? By becoming so absorbed in counting calories and worrying about weight, people can avoid thinking about these more painful and more difficult feelings.<br />
<br />
<span style="font-size: large;">Psychological Issues</span><br />
<br />
<b>Control</b><br />
<br />
In some cases, eating disorders can be rooted in past traumas. That is, sometimes eating disorders can develop, in part, from an attempt to manage difficult feelings around experiences from a person’s past. For example, imagine growing up with an alcoholic parent(s). In this case, no matter what the child does or how hard he tries, he cannot control or predict his world. Violated and hurt, this person might seek an area of life that she can control: her diet and weight. In other cases, individuals with eating disorders may have had or perceived their parents to be very controlling in their lives. Again, eating patterns and restrictive behaviors are an area over which the parents cannot force them to conform, giving them some sense of control over their lives.<br />
<br />
<b>Fear</b><br />
<br />
In cases of sexual abuse, disordered eating may serve as a protective shield from further abuse or attack. For instance, in anorexia nervosa, self-starvation may be a way for a young person to delay puberty and prevent developing an adult body to avoid further abuse. In binge eating disorder, overeating and being obese may be a way for a person to feel less attractive, less desirable, and more invisible (so future attacks are less likely to occur).

Anxiety or Personality Disorders

Underlying Mood, Anxiety, or Personality Disorders Many people who suffer from eating disorders also suffer from one or more other ps...

Wednesday, August 10, 2016

Standards Of Medical Weight

<div style="text-align: center;">
<span style="font-size: x-large;"><b>Standards Of Medical Weight</b></span></div>
<div style="text-align: center;">
<span style="font-size: x-large;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTE-AsPscppAwkGQyThYr2qZa6IVQMCp9YggvWsUDBiVm-oLoNcrsRsHgc_AIfcMkL5cBlh4RBomYirfiBfeGdFZ0U7TeaNiqrRz1G2CnA9dJDY0yg4zRv302uNcKFa-2TcmeyZ8PAtPyg/s1600/Standard+Weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTE-AsPscppAwkGQyThYr2qZa6IVQMCp9YggvWsUDBiVm-oLoNcrsRsHgc_AIfcMkL5cBlh4RBomYirfiBfeGdFZ0U7TeaNiqrRz1G2CnA9dJDY0yg4zRv302uNcKFa-2TcmeyZ8PAtPyg/s320/Standard+Weight.jpg" width="320" /></a></div>
<div style="text-align: center;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: left;">
Weight and height measurements are routinely done at health clinics; and you are often assigned a certain label (“underweight, healthy weight, overweight, or obese”) based on these measurements. Your clinician may even encourage you to lose weight, to see a dietitian, or to consider drugs or surgery, without even asking about your eating and exercise habits and considering your level of fitness. The clinician, of course, has good intentions. After all, clinicians are taught in their medical training about all the perils of “obesity.” And, they are reminded again and again (often by pharmaceutical company-sponsored meetings and events) that obesity is a “disease” that can (and should) be aggressively treated with drugs.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Weight measurements may reflect bad eating habits, a sedentary lifestyle and poor health and fitness, but not necessarily. In fact, there are many “overweight” men and women who eat a balanced diet, exercise regularly, and enjoy excellent health; they have great blood pressure, cholesterol, and blood sugar levels.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If you have experienced this type of weight prejudice by the medical community, it’s understandable that your body image and self-esteem would suffer. After all, you are being told by one of the most powerful and respected members of society that you are “diseased.” The guilt, shame, and self-loathing associated with such a label does nothing to support healthy eating, physical activity, and good health. In many cases, it does just the opposite.</div>
<div style="text-align: left;">
<br /></div>
<b>Personality Traits</b><br />
<b><br /></b>
Perfectionism, compulsiveness, competitiveness, and high achievement expectations are personality traits commonly associated with college students. These personality traits helped you get into a prestigious university like UCLA. But these personality traits may also carry over to other aspects of life (like wanting to be the perfect weight, eat the perfect diet, have the perfect work-out program). Having these personality traits doesn’t cause you to develop an eating disorder, but they do put you at greater risk of developing one if other environmental factors are also present.

Standards Of Medical Weight

Standards Of Medical Weight Weight and height measurements are routinely done at health clinics; and you are often assigned a c...

Wednesday, August 10, 2016

Eating Disorders and Causes

<div style="text-align: center;">
<span style="font-size: x-large;"><b>Eating Disorders</b></span></div>
<div style="text-align: center;">
<br />
<div style="text-align: left;">
Have you ever been on a diet or tried different dietary supplements to help you burn fat or build muscle?  Have you ever worried about your weight and said things like, “I feel so fat!”?  Have you ever overeaten because you were feeling anxious, lonely, or depressed, and then felt really guilty and disgusted about yourself afterwards?  Have you ever seen these types of concerns take over someone’s life and progress into a full-blown eating disorder?</div>
<div style="text-align: left;">
  </div>
<div style="text-align: left;">
As many as 10% of high school and college students have some form of serious eating disorder (including anorexia nervosa, bulimia nervosa, and binge eating disorder).  A great many more young women, and a significant minority of men, find their lives restricted on a daily basis by a negative body image, food or weight preoccupation, exercise addiction, and unhealthy dieting practices. </div>
<div style="text-align: left;">
  </div>
<div style="text-align: left;">
Clearly, food, weight, and body shape concerns are common among teens and young adults, including college students. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Read on to learn more about... </b></div>
<div style="text-align: left;">
<b><br /></b></div>
<div style="text-align: left;">
What causes eating disorders<br />Common types of eating disorders </div>
<div style="text-align: left;">
<br /></div>
<div>
<span style="font-size: large;">Why Disordered Eating? Why Now?</span></div>
<div>
<br /></div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBFUXY6KDYO5nqZhq49p9vKG3Lt01lTSpHymaAnjMCanWOUM98gplz1dqdx98o7V08vvnvCiPTeYHquodtyxNPcyDRAZMOnSJwEF1E73yPmHyq_giAv06a2yWMdr3MfRbwCEF073TdEJf8/s1600/eating+disorder.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBFUXY6KDYO5nqZhq49p9vKG3Lt01lTSpHymaAnjMCanWOUM98gplz1dqdx98o7V08vvnvCiPTeYHquodtyxNPcyDRAZMOnSJwEF1E73yPmHyq_giAv06a2yWMdr3MfRbwCEF073TdEJf8/s1600/eating+disorder.jpg" /></a><div style="text-align: left;">
Eating disorders and disordered eating behaviors are complex problems, stemming from a variety of cultural, social, familial, psychological, and biological influences. Contrary to what many people think, these disorders are NOT just about food and weight issues. Rather, food and weight issues are symptoms of a much more complicated, underlying problem.</div>
</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
To gain a greater understanding about eating disorders and the people who suffer from them, consider the many factors that contribute to their development.</div>
<div>
<br /></div>
<br />
<div style="text-align: left;">
<b>Size Prejudice</b></div>
<div style="text-align: left;">
<b><br /></b></div>
<div>
<div style="text-align: left;">
In American culture (and particularly in southern California), there is a lot of emphasis placed on body weight, size, and appearance. We are conditioned from a very young age to believe that self-worth is derived from these external characteristics. For example, being thin and/or muscular is associated with being “hard-working, successful, popular, beautiful, strong, and disciplined.” On the other hand, being “fat” is associated with being “lazy, ignorant, hated, ugly, weak, and lacking will-power.” These stereotypes are prevalent in our society; and they are reinforced by the media, our family and friends, and even well-respected health professionals. As a result, we often unfairly judge others and ourselves based on weight and size alone. We feel great anxiety and pressure to achieve and/or maintain a very lean physique. We erroneously believe that if we can just be thinner or more muscular, we can be happier, more successful, and more accepted by society.</div>
</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<div>
<b>The Media</b></div>
<div>
<b><br /></b></div>
<div>
The media sets unrealistic standards for what body weight and appearance is considered “normal.” Girls are indoctrinated at a very young age that Barbie is how a woman is supposed to look (i.e. no fat anywhere on your body, but huge breasts!). NOTE: If Barbie were life-size, she would stand 5’9” and weigh 110 lb. (only 76% of what is considered a healthy weight for her height!). Her measurements would be 39-18-33, and she would not menstruate due to inadequate levels of fat on her body! Similarly, boys are given the impression that men naturally have muscles bulging all over their bodies. Take a look at their plastic action-figures (like GI Joe Extreme) in toy stores. If GI Joe Extreme were life-size, he would have a 55-inch chest and a 27-inch bicep. In other words, his bicep would be almost as big as his waist and bigger than most competitive body builders! These body ideals are reinforced every day on TV shows, movies, magazine covers, and even video games.</div>
<div>
<br /></div>
<div>
The media’s portrayal of what is “normal” keeps getting thinner and thinner for women and more muscular and ripped for men. Twenty-five years ago, the average female model weighed 8% less than the average American woman. Currently, the average female modelweighs 23% below her average weight. Similar trends are seen with men. The average Playgirl centerfold man has shed about 12 lbs. of fat, while putting on approximately 27 lb. of muscle over the past 25 years.</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIHFI7bQ8rlYWkUXQTbDgmkSmE_a9hHpZdZ_QgxfNPkiS_fVgG6OquRkLJTzqSCtmwTkttp60JgqHKC5EK_O6XFBVcWOX_eJkNL4FSOL5_A5peD9nXP6FEVosaQnVSRGuV_SGoeS7GLJay/s1600/eating+isorder2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIHFI7bQ8rlYWkUXQTbDgmkSmE_a9hHpZdZ_QgxfNPkiS_fVgG6OquRkLJTzqSCtmwTkttp60JgqHKC5EK_O6XFBVcWOX_eJkNL4FSOL5_A5peD9nXP6FEVosaQnVSRGuV_SGoeS7GLJay/s320/eating+isorder2.jpg" width="320" /></a>With these media images and body ideals, it’s little wonder that women and men feel inadequate, ashamed, and dissatisfied with how they look. Only about 5% of women have the genetic make up to ever achieve the ultra-long and thin model body type so pervasive in the media. Yet that is the only body type that women see and can compare themselves to. Similarly, all boys see is a body ideal that for most men is impossible to achieve without illegal anabolic steroids. There is a physiologically limit to how much muscle a man’s body can attain naturally, given his height, frame, and body fat percentage. In other words, it’s physiologically impossible to gain unlimited pounds of pure bulging muscle mass while maintaining an ultra lean, ripped body (with only 3-7% body fat)--even when following“perfect” training and diet program. Once you reach your maximal muscle mass, any further gains will come from both muscle AND fat. So, men who have greater muscle mass/size tend to have higher body fat percentages as well (e.g. 10-15%). The action figure heroes on toy store shelves and male fitness models on magazine covers and ads suggest otherwise.</div>
<div>
<br /></div>
</div>
<div>
<div>
<span style="font-size: large;">Social & Family Pressures</span></div>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
In college, you may feel great pressure to be thin or super muscular in order to be accepted by your peers and attractive to potential romantic partners (especially in Los Angeles, one of the most weight, diet, and fitness-crazed cities in the world!). If you’re living with a lot of other students (especially women) in a sorority/fraternity house or residence hall, the pressure may be even more intense. In these group living situations, you may be surrounded by negative “body talk” all the time…in the bathroom, in the dining halls, in your dorm room…there’s no escaping the comments (“Yuck! Look at my thighs…I’m so fat! I really need to go on a diet!”). All these comments can make you crazy! They can make you start worrying about your own weight and make you feel self-conscious about your own body, even though you never worried about it before.</div>
<div>
<br /></div>
<div>
Your mother, or other family member, may have done the same thing while your were growing up by making constant comments about her own weight (or yours) and enforcing lots of food restrictions on herself (or you). Early on, you may have gotten the message that you need to be thin in order to be accepted and loved by your parents.</div>
</div>
<div>
<br /></div>
</div>
<div style="text-align: left;">
</div>
<div>
If you’re an athlete, you may feel tremendous pressure to lose weight or body fat so you can make a specific weight class (i.e. wrestling, crew, boxing), race faster (i.e. running, cycling), or look more attractive to the judges or audience (i.e. gymnastics, dance, cheerleading, figure skating). The pressure may come from you, your teammates, your coach, and/or your parents.</div>
</div>

Eating Disorders and Causes

Eating Disorders Have you ever been on a diet or tried different dietary supplements to help you burn fat or build muscle? Have you ev...