There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

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We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

 
 
 
  Being healthy is the best goal that anyone can have.  Opinions may vary about how to do that.  But, most agree that people can and should learn how to prevent chronic and life threatening diseases, because the treatments are not that effective. 

According to the latest research, we can reduce our risk of heart disease, arthritis, osteoporosis, degenerative eye diseases, Alzheimer’s, sexual dysfunction, insomnia, colds, influenza and even wrinkles, with the right diet, lifestyle and appropriate nutritional support. 

When it comes to influenza, the common cold and other viruses, you might think that antibacterial soap or hand lotion that you are using is protecting you.  All you need to do is look at the words. 


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An antibacterial soap might kill bacteria, but it will not kill a virus.  Research has proven that we remove viruses by the simple act of washing our hands with plain soap and water.  Basically, we rub them off. 

There is no additional benefit from an antibacterial agent and the rampant use of them has contributed to the formation of more antibiotic resistant bacteria.  They enter the water supply and damage the environment, too.

Being healthy, during cold and flu season, means washing our hands and taking our vitamins.  We don’t need environmentally unfriendly antibacterial agents to do that.

Except for viral infections and wrinkles, being overweight or obese increases a person’s risk of developing all of the other diseases and health problems mentioned in the second paragraph.  Yes, all of them. 

People can talk about being big and beautiful, about how unfair it is to discriminate against people with weight problems, about how skinny people can be unhealthy, too, but there is no doubt that being overweight or obese is not good for your health.  It is hard on your heart and your joints.  If being healthy is important to you and you are overweight, you need to make some changes in what you eat and possibly in your level of activity.

Years ago, someone said “you are what you eat”.  It is a truism that has never been more obvious. 

People that eat fish and seafood, fruits and vegetables, oatmeal and wild rice, avocados and walnuts, as well as other health foods, live longer, healthier lives.  People that eat a lot of junk food and simple carbohydrates, smoke cigarettes, stay out late and don’t get enough sleep are more likely to have wrinkles and go bald.  They are also more likely to be obese.

Being healthy means avoiding junk food and simple carbohydrates.  They are high in calories, but low in nutritional value.  It means eating a variety of multi-colored fruits and vegetables, because of all of the antioxidants that they contain.  It means drinking green tea and using herbs for seasoning, instead of drinking coffee and sodas, while adding salt to everything on your plate.

It means eating more real foods and fewer processed ones.  Being healthy is all about eating right and getting plenty of exercise.  You just might need to learn more about how to do those things.   

 
 
 
If you need to lose weight, you still need to make sure that you have a healthy dietary intake of fats, carbohydrates, protein, vitamins, antioxidants, minerals and other nutrients.  Not only will it make you feel better and be better for your long-term health, it may make it easier for you to stick to your eating and exercise plan.  Here are a few suggestions.

Number one, in anybody’s book, should be to get enough protein.  If you don’t get enough protein every day, you will be hungry and you will not be able to build muscle. 

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In fact, if there is inadequate protein in your diet, your body will cannibalize the muscles that you currently have, in order to get at the essential proteins stored there.  If there are not enough calories in your diet, your body will break down muscle tissue to get at the glucose stored there, because your brain must have glucose to survive.

If you lose muscle mass, you will become flabbier and your body will burn fewer calories at rest, which will make it harder for you to lose weight, as time goes by.  Plus, once you start eating more, again, you will gain back the weight faster, because you will have slowed down your metabolism; your body’s ability to burn calories and fat.

A healthy dietary intake of protein is ½ to 1 gram of protein per pound of body weight.  To make that calculation, start with your current weight, not your goal weight.  If you lose 10 or 20 pounds, you may need to reduce the amount of protein in your diet, just as you reduce the number of calories.  30-40% of your daily caloric intake can come from protein. 

Any healthy dietary guidelines will tell you that carbohydrates are essential.  But, they don’t always differentiate between the “types” of carbohydrates.  There are two basic types; complex and simple.

Complex carbohydrates are the natural ones.  They include most fruits, vegetables and whole grains, such as wild rice and oatmeal.  They provide vitamins, antioxidants, fiber, minerals and a variety of other nutrients that may help you lose weight and live a longer, healthier life. 

Simple carbohydrates are mostly products of man.  They are digested quickly, contain very little fiber, cause spikes in blood sugar and insulin levels, and have a high caloric value relative to the number of nutrients that they contain.   

If you determine that your healthy dietary caloric intake is 1500 calories, 450-600 (30-40% of the total) of those calories should come from complex carbohydrates.  Add that to the calories from protein and you have a total of 900-1200 calories.  The rest of your daily caloric intake should come from good fats.

Good fats include those found in fish, olives, walnuts and avocado.  We must have some fat in our diet.  It’s just that most people get too many trans-fatty acids and too much saturated fat, primarily from eating processed and prepared foods, but also from popular spreads like mayo.

Here are two final pieces of advice.  Learn as much as you can about healthy dietary guidelines and never forget the importance of exercising.  That should keep you fit and in good health for life.