Your weight-loss success depends in large part on your readiness to take on the challenge. If you jump in before youre ready, your weight-loss plan may buckle under the first challenge. Use these questions to assess your weight-loss readiness.

1. Are you motivated to make long-term lifestyle changes?

Successful weight loss depends on permanent lifestyle changes, such as eating healthy foods and exercising more. That could represent a significant departure from your current lifestyle. Be honest. Knowing that you need to make changes in your life and actually doing it are two different things. You may have to overhaul your diet so that youre eating more whole grains, fruits, vegetables and low-fat dairy products, for example. Youll also need to find time to exercise for at least 30 minutes nearly every day of the week. Exercise is especially important to prevent regaining your lost weight.

Your motivation for undertaking these changes may be better health, improved appearance or just feeling better about yourself in general. As long as your motivation is a healthy one, it doesnt really matter what it is. Find your motivation and focus on it.

2. Have you addressed the big distractions in your life?

If youre dealing with major life events, such as marital problems, job stress, illness or financial worries, you may not want to add the challenge of overhauling your eating and exercise habits. Instead, consider giving your life a chance to calm down before you launch your weight-loss program.

3. Do you have a realistic picture of how much weight youll lose and how quickly?

Achieving and maintaining a healthy weight is a lifelong process. Over the long term, its best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day. You can do that through a low-calorie diet and regular physical activity or exercise.

Initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. Dont get discouraged if your rate of weight loss slows a bit after bigger initial losses.

4. Have you resolved any emotional issues connected to your weight?

Emotions and food are often intertwined. Anger, stress, grief and boredom can trigger emotional eating. And if you have a history of an eating disorder, weight loss can be even trickier. Start by identifying your emotional issues related to food so that youre prepared for the challenges. Talk to your doctor about what weight-loss options are best for you.

5. Do you have support and accountability?

Any weight-loss program can be difficult. You may face moments of temptation or become disheartened. Having someone in your corner to offer encouragement can help. If you dont have friends or family you can rely on for positive help, consider joining a weight-loss support group.

If you want to keep your weight-loss efforts private, be prepared to be accountable to yourself with regular weigh-ins and a log of your diet and activity. You might also want to consider joining an online program or using a certified health coach.

6. Have you embraced the weight-loss challenge?

If you dont have a positive attitude about losing weight, you may not be ready. If you dread what lies ahead, you may be more likely to find excuses to veer off course. Try to embrace the vision of your new lifestyle and remain positive. Focus on how good youll feel when youre more active or when you weigh less. Picture yourself celebrating every little success along the way, whether its opting for a low-fat cottage cheese snack instead of chips or going for a walk.

Youre ready for weight loss: Now what?

If you answered yes to all or most of these questions, youre probably ready to make the lifestyle changes necessary to work toward permanent weight loss. You may be able to forge ahead on your own, creating your own lifestyle program for healthy eating and exercising. Or you may feel you need help.

Educating yourself about the process of successful weight loss and maintenance is a start. For example, learn more about the dietary changes necessary for losing weight. See a dietitian or enroll in a behavior-based weight program that can help you change the habits that can interfere with weight loss, such as eating when youre stressed or bored. If you have a significant amount of weight to lose, you may benefit from medically supervised weight loss with a team of health professionals that may include a dietitian, a therapist or an obesity specialist.

What if youre not ready?

If you answered no to more than one of these questions, you may not be ready to embark on a weight-loss program right now. And thats OK. Explore whats holding you back and face those obstacles. In some cases it may simply be a matter of timing. For instance, you may need to resolve other stressors in your life first. In other cases, you may need to work on related issues, such as your feelings toward weight loss or your willingness to commit to permanent lifestyle changes.

By Mayo Clinic staff

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As you move through your weight-loss program, there’s a good chance that you will find yourself at a sticking point, where it just seems that no matter what you do, you just cannot lose any more weight. Typically, this happens when you’re battling with those last 5 or 10 pounds; in some cases, you may just decide to live with that extra weight. 
Don’t be so quick to give up this time. When you arm yourself with a few last strategies you can bypass this hurdle with success. If you implement two or three of the following quick changes, you should be able to drop 5 pounds in about two and a half to three weeks time, which is a safe rate that will ensure it is fat loss and not lean muscle loss.
Here are 5 quick changes to drop 5 pounds.
1- Implement extreme carb cyclingYou may already be on a diet that does make use of higher-carbohydrate days along with lower-carbohydrate days, but typical approaches tend to be quite moderate. When trying to strip off those last 5 pounds, you’re going to have to kick it up a notch and really go to the extremes.
Try making your low-carbohydrate days very low-carb, where you’re focused on strictly eating protein and fibrous vegetables. This will create a very high caloric deficit, thereby accelerating fat loss. Then, place your high-carbohydrate days on your training days and bring the calorie balance up to maintenance value -- or even slightly above -- by adding a very large amount of carbs.
Since carbohydrates are the macronutrient that most influences the metabolic rate, this drastic zigzag approach keeps the metabolism firing while you enjoy a faster rate of total fat loss.
2- Take one week off trainingIn some instances, the reason you’ve hit a wall with weight loss is because the body hasn’t received enough rest. When you’re verging on overtraining, it’s quite common for the body to actually retain water, making it harder to lean down.
Take one week off training while eating closer to a maintenance diet. This will help to reset the metabolism and water balance. Many people are very surprised at the impact taking one week off can make.
3- Shift the rep ranges of your exercisesPlateaus are quite common when you’ve been performing the same workout for a lengthy period of time and can keep you from dropping those last 5 pounds of fat. A simple way to crank up the calorie burn of your workout is to increase the reps to 10 for one single week while decreasing the rest period to only 1 minute between sets.
Note that you’re not aiming to make this a circuit training workout, but simply quickening the pace of the workout to add intensity. The nature of this protocol (10 reps with 1-minute rest periods), compared with a typical strength program of 5 reps and 3-minute rest periods, tends to produce a greater release of growth hormone in the body, which is beneficial for promoting lean muscle mass development.
We have 2 more quick changes to help you drop those 5 pounds next...

4- Increase protein intakeThe fourth way to lose those last 5 pounds is to increase the protein content of your diet. It’s important to remember that the leaner you get and the lower you take your total calorie intake, the more protein you will need. This helps to prevent lean muscle mass loss and ensures recovery.
An added benefit of bringing your protein intake higher is that it will increase the metabolic rate. Over the course of a week or two, this could mean the difference between staying at a standstill or losing another half to one pound.
Great sources of protein to include regularly are chicken, lean beef, egg whites, white fish, and low-fat cottage cheese.

5- Combine sprint training with steady-state cardioFinally, consider altering the method of cardio you’re doing so that you start with 5 to 8 interval sprints of 30 seconds in length interspersed with 90-second rest periods. Then, proceed to finish the cardio session off with another 15 minutes of moderate paced cardio.
This gives you the best of both worlds, as you’ll get the metabolic spark that interval training offers along with the benefit of moderate cardio that strictly uses fatty acids for fuel.
it’s not too late
Don’t give up too quickly. Start making a few adjustments to your training and diet program and keep monitoring how it’s influencing your progress. In time, you’ll be able to see what works so you can reach your end goal.

By Askmen Contributor(Fitness Specialist http://www.askmen.com/)

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Among all the foods, I have decided to pick the top five super foods which have been shown to lower cholesterol and can be included in a healthy diet on a regular basis.

1.            Oat for Soluble Fiber

Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol. In 1997, the FDA authorized a heart disease risk reduction health claim for beta-glucan soluble fiber from oat products. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.

How much do you need? Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Some studies showed that this amount can lower cholesterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of soluble fiber. Include other soluble-fiber-rich foods such as psyllium, apples, kidney beans, pears and barley.

2.            Fish for Omega 3 Fatty Acids

Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

How much do you need? In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring. If you have high triglyceride levels, AHA recommends 2 to 4 g of EPA and DHA (two specific types of omega 3 oil) as supplements under your doctors care.

3.            Nuts for Healthy Fats

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.

How much do you need? In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for seven kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). Limit your intake to ~ 1.5 ounces a day, as nuts are high in calories. The best way to reap the health benefits of nuts is to eat them in replacement of foods that are high in saturated fats such as meat products.

4.            Foods fortified with Plant Sterols

Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a 10 to 15 percent drop in LDL cholesterol levels.

How much do you need? The National Cholesterol Education Program recommends that people who have high cholesterol eat 2 grams of plant sterols or stanols a day. You can find plant sterols in fortified foods such as margarine spread, orange juice, salad dressings, functional cookies etc. Most sterols-fortified foods contain at least 1 gram of plant sterols per serving. Please read the portion size and usage direction on the labels for details. It is important to note that plant sterols are not for everyone. The AHA recommends it only for people with high levels of LDL cholesterol.

5.            Soy

Soy products are great substitutes for animal products. In 1999, the FDA recognized the health benefits of soy and heart disease by approving a soy health claim. However, due to conflicting results from a large-scale review performed by the U.S. Agency for Healthcare Research and Quality, the AHA Nutrition Committee no longer recommends eating soy to lower cholesterol.

Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, the US Agency review showed that it can still lower bad LDL cholesterol by 3 percent. Since soy products contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and low levels of saturated fat, AHA does consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.

Written by  Gloria Tsang, RD of http://www.healthcastle.com/

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So like I said in my previous post... Ive been on a roller coaster ride these past few months with different things taking place in my life. The first thing I would like to share with you (if you havent already heard) is that Im pregnant!

After trying for a very long period of time the doctors suggested that Dan and I have our fertility tested. Unfortunately, we were soon informed that it probably wouldnt be easy for us to have a baby. Dan and I started racking our brains on what the next step for us should be, but ended up quite surprised when just a few weeks later we found out we were pregnant! 

I did not have an easy first trimester... I was sick almost all day and even during the night (which I didnt even know was possible). But now being a little over 16 weeks pregnant I am finally feeling more like myself. Thank goodness for that!

 

So far everything is progressing just fine. The doctors say that the baby is looking healthy and things are looking completely normal. I have gained about five pounds so far and my cravings right now are salads and cereal. HA! Now that things are getting back to normal for the most part around our household Dan and I have been slowly organizing the house and trying to figure out how we are going to fit this little soul and all its "things" in our home. We definitely are struggling with a bit of a learning curve right now, but I suppose we will learn as we go. 

 

Everyone is very excited around here! Especially Remi who had his own way of telling people he was taking on a new role soon! Of course Remi and how I will adjust him to this huge change is one of my number one priorities... He is an extremely special part of our family and I want to keep it that way.

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1.     Ice Water

Probably the most powerful weight loss tool at your disposal, and also the cheapest, is plain old ice water (who’d a thunk!). Drinking plenty of water is great for your body because it helps you feel full, boosts your metabolism, and it contains zero calories. Furthermore, some studies suggest that drinking just two extra glasses of ice water per day can help boost your metabolism by as much as 30%. This equates to about 5 pounds of fat loss per year!

2.     Vegetable Juice

Vegetable juice is every bit as nutritious as fruit juice but with about half the calories. Most vegetable juices are also rich in fiber which can help make you feel full and in turn eat less.

3.     Fruit Smoothies

Mix-up a delicious batch of smoothies using your favorite fruits and a little bit of skim milk. Do not consume smoothies with added sugar, whipped cream, honey, or other sweeteners that can add hundreds of calories – in other words, don’t eat smoothies from your favorite local restaurant or ice-cream shop and think that you’re eating healthy because you’re not!

4.     Fruit Juice

Fruit juices have loads of vitamins and nutrients, but it’s important to make sure that there’s no added sugar…sorry Sunny D and Tang! Also remember that the pulpier, the better. Fruit juice with lots of pulp contains added fiber that can help you feel more full and eat less.

5.     Black Coffee

Coffee has plenty of positive health benefits and best of all, it contains no calories! Black coffee is rich in antioxidants that can help boost your mood, improve concentration, reduce the risk of diabetes and cancer, as well as many other benefits. Keep you coffee consumption at 4 cups or less per day – as with anything, moderation is the key.

6.     Green Tea

Like coffee, green tea has a plethora of positive health benefits and contains plenty of helpful antioxidants. It also helps to boost your metabolism if consumed on a daily basis, which can help to speed up your body’s fat-burning mechanism – as much as a 40% increase in some cases!

7.     Milk

The calcium in Low-fat or skim milk can help contribute to the breakdown of fat cells in your body. Too much milk, though, can pack on the pounds because it does contain a lot of calories, so stick to 3-4 small servings per day in order to benefit from milk’s weight loss benefits.

8.     Protein Drinks

Protein drinks, such as from powders or pre-mixed varieties, can have a great effect on your weight loss regiment, because lean muscle is very efficient at burning fat. In other words, the more muscle you have, the more fat your body will burn. Protein is a big part of this equation, because it’s the building block of muscle growth.

9.     Fiber Drinks

There’s many fiber-rich drinks on the market today, and they can be a great tool for any weight loss program. Fiber helps to make your body feel full, and it also has plenty of other positive health benefits as well.

10.  Apple Cider Vinegar

Sounds a little gross, and it may be too gross for some people to try, but apple cider vinegar is a sort-of “old school” health drink that was very popular in the ’70s as a weight loss tool. Although there aren’t any scientific studies that actually prove it works, many fitness gurus swear by it, saying that it greatly boosts your metabolism if taken regularly…Hey, it’s worth a try! Here’s a recipe to make your own apple cider vinegar. Kick start your metabolism with the same ingredients used in the 1970’s version of the weight loss drink. A pinch of cayenne pepper and dash of garlic juice adds spice to your apple cider vinegar drink and may increase your circulation. In addition, some dieters use this drink to wash down a B6 vitamin three times a day.

By : http://www.promotehealth.info/

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1. What is your goal? Many diets fail because the target is uncertain. If you are not sure what your ideal weight should be, you will never be satisfied with the results, as you can always lose "just a few pounds more".

2. When has the problem started? It is possible that you started to overeat in response to an emotional trauma or a significant life event. If so, careful examination of the situation will help you deal with the real reason behind your overeating.

3. What is your "dieting history"? If you already have an experience of a failed diet, try to describe it in great detail. If you will be able to spot when and why do you normally get stuck, you will avoid similar problems in the future.

4. In what situations do you normally overeat? Perhaps, you reach out for chocolate when you are stressed or start eating more when you feel tired? In that case, you need a rest or an emotional support, not an extra slice of pizza.

5. Where do you overeat? Do you snack at work or are you hiding crisps in the car and eat them when no one is watching? Knowing your eating patterns will help you avoid the "risky" situations.

6. What are you saying to yourself when you overeat? Quite possibly, you are feeling guilty or blaming yourself. Constant self-criticism will not help you lose weight, but might well push you into more "comfort eating".

7. Do you like yourself? Have a good look in the mirror and give a honest answer. Do you like yourself right now, not when you will be 10 kg lighter? In your quest for a perfect body you will need an ally and that ally is you!

8. What was the attitude towards thin/fat people in your family of origin? Perhaps you are just replicating old statements, mentally repeating that "In our family people are big" or believing that "thin people are unhealthy".

9. Could you describe a typical mealtime in your family of origin? Were you told to eat up everything on your plate even if you did not like the food? Perhaps in your mind you are still listening to your parents and feel obliged to finish your meal, rather than listen to your body.

10. And the last question - can you imagine yourself in the future, having achieved your target weight? Try to picture yourself: What are you wearing? How are you feeling? How are people reacting to the "new you"? If you feel uncomfortable doing this visualization, you might have a few psychological barriers to overcome before starting on a diet.

The easier and more pleasant the visualization will become, the more ready you will be to lose weight for good.

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Broccoli Stir Fry

2 medium size Fresh Broccoli
McCormick Grill Mates Roasted Garlic & Herb Seasoning(2.75 oz)
3tsp Oil
1 tsp Salt

Cut Broccoli into medium-size pieces. You can even slice the hard stem from out side and use the soft part of stem.  Take microwaveable bowl Add Cut Broccoli and soak in water with 1 tsp salt.
Microwave 4 min on high. Drain all the water with help of Colander.
Heat nonstick pan, put 3 tsp oil and put Broccoli. Use wooden flat spoon to stir Broccoli time to time for 5min. Once Broccoli is slightly pan roasted from all sides sprinkle McCormick Ready Seasoning. Sprinkle generously till all the broccoli is covered with Seasoning. Keep stirring till for another 3min.

Note: Don’t add salt as McCormick Ready Seasoning already has salt and all spices. Don’t cover while cooking as we want Broccoli to be crispy.

Chilli Stuffed

10 Long Green Fresh Chillis with Stem(jalapenos)
2 Tsp Jeera Powder(Cumin Pwd)
1 Tsp Salt
½ tsp Hing(Asafetida)
Pam(Spray oil)

Wash Green Chillis and wipe it dry. Don’t take out the stem of chillis. Slit chillis with help of Knife from one side and let other side remain intact.  Scrape out seeds very gently with help of tip of the knife.

Now mix the Cumin Powder, Salt and Hing and keep this mix on flat plate. Lift that mix on knife  tip and gently spread it evenly inside the slit green Chillis. You can even use the spoon end to spread the mix inside chillis. Once done stuffing all the chillis with the mix, heat the nonstick pan.

Keep chillis on hot pan and spray oil or sprinkle little oil evenly on all the chillies, after a minute turn the chillies with help of fork. Make sure to cook very little on both sides of chilies and remove from pan.

Serve as side dish for pulao or Roti Subjior Curd Rice or with Sambar Rice. It goes well with all Indian meal.

Note: Keep exhaust fan on as sometime chilli smoke can really make you cough hard. Don’t overcook chilli as semi crispy chillis taste great.

Red Spinach/Chaulai/Rajgiri  ki Subji

Ingredients:
1 bunch Red Spinach(Clean it by separating leaves from hard stem)
1 big onion chopped
3 red dry whole chili
1-2 whole garlic pods(Optional)
1 tsp cumin seeds(jeera)
Salt to taste

Method to cook:
Wash the cleaned Red Spinach leaves properly under running water and chop them.
Heat oil in a kadai/pan. Add cumin seeds, Red Whole Chilli, chopped Onions. You can add sliced Whole Garlic pod(it’s optional). Cook till onion turns soft and slightly golden.
Add chopped Red Spinach and salt. Cook for 4-5 minutes. The leaves will release water. Lower the flame at this point. Don’t cover the pan it should be cooked in open pan.
Bhaji needs to be cooked in that water only. If water dries out, add splash of water and cook again.
Your Subji(Veggie) is ready to eat with rice or roti.

By: Reena Sharma

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Here are the exercises that are effective and don’t require any equipment at all.
Now you have no more excuses!
Here are 12 great exercises that you can do at home, without the need for any equipment:

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)
11. Lunges - Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.
12. Stair Running - Stair running isnt usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

To avoid having a basement filled with expensive dust-collecting equipment, keep these points in mind when deciding to purchase:
» Your fitness goals - do you need an equipment for your fitness goal?
» Cost of the equipment - can you afford?
» Long term plan of usage - can you continue to use the equipment to exercise?
» Variations that the equipment provides - will the equipment meet your needs as you get more fit?

What are the benefits of working out at home?
» No driving to and from a fitness club
» Workout on your schedule
» No expensive monthly membership fees

Getting some exercise is important. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

By: www.fitwatch.com

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There are a few things that are proven to boost the metabolism without working out. I will go over a few of the most popular ones.

 1. Intermittent fasting - This is an eating schedule where you eat all of your meals in a short period of time and fast during the rest of the day.
I have my clients finish eating dinner at 6pm and drink water for the remainder of the evening. They wake up and drink cold water and skip breakfast.

The eating phase begins at lunch time. It takes a while to get used to this, but you will see great results such as fat loss without working out.

2. Water - speeds up digestion and burns calories. Drinking cold water is even better because your body has to burn calories to heat it up.

3. Green tea - speeds up resting metabolic rate, is calorie-free, and packed with antioxidants. There is an added bonus of fighting cancer cells that makes green tea a no-brainer.

4. Coffee - Caffeine has been shown to boost short-term metabolism and fat burning in your body. Drink coffees that are highest in chlorogenic acid for the added benefit of blood sugar control. This can ultimately lead to weight loss and body fat reduction.

5. Pepper - The active ingredient called capsaicin is scientifically proven to boost your metabolism. Experiment with the different types of peppers in your food for added flavor.

6. Celery - It takes more calories to digest celery than it contains. For example, a stalk of celery contains 6 calories, but takes 7 calories in order for your body to process it. Therefore, it is a negative calorie food.

7. Protein - The building blocks of muscle also boosts your metabolism. Some great tasting options are whey protein, free-range eggs, free-range chicken, and grass-fed beef.

8. Sleep - Research shows that sleep deprivation causes your body to store fat and slows down your metabolism. This makes getting a good nights rest invaluable. Try adding an extra hour of sleep and night by going to bed an hour earlier or waking up an hour later. You will feel the difference in less than a week.

9. Minimize chronic stress - Chronic stress has been shown to slow down digestion, put your body in fat-storing mode, and slows down your metabolism. Manage your stress levels with self-affirmations, yoga, therapy, running, weight training, etc.

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Fat burning foods are foods that burn more calories than the calorie content of the food itself, thereby fighting stored fat. Fat burning foods help lose fat even while you sleep.

If you skip meals and food, it will slow your metabolism and your health will deteriorate.

There are certain foods which actually burn more fat than the calorie content of the food itself. These fat burning foods are natural plant foods. If you eat these fat burning foods and do some exercise, it will boost your metabolism and burn more calories (fat) at a faster rate for several hours even after exercise. Full list of the fat burning foods is available.

List of Foods that burn fat: Fat Fighters

1. Fruits rich in vitamin C - Citrus Fruits: like limes, lemons, oranges, guava, grapefruit, papaya, sweet lime, tangerines and tomatoes are rich in Vitamin C and fiber and have fat burning properties so they may be called as fat burning foods or fat burners or fat fighters.
Vitamin C helps the body process fat faster and also stimulates the carnitine amino acid which speeds up the bodys fat-burning capacity.
Vitamin C dilutes the fat and makes it less effective and helps in releasing the fat from the body.

2. Apples: Pectin in apple restricts the cells to absorb the fat; and also encourages water absorption from the food which helps in releasing the fat deposits from the body. The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an apple body shape.

3. Calcium Rich Dairy Products: Calcium in dairy products like milk, cheese and yogurt act as fat burner that can boost weight loss by increasing fat breakdown in fat cells. According to Professor Michael Zemel at the University of Tennessee in Knoxville, (Obesity Research, April 2004; vol 12; pp 582-590), dairy-rich diets with same calorie restriction can nearly double the rate of weight and fat loss. Eating 3-4 servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone. Dairy products may therefore be termed as fat burning foods or fat burners.
The researchers found:
Overweight people who consumed 3 servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet minus two or more of the dairy servings. The calcium supplements didnt work as well as milk.

4. Nuts help feel full while also increasing the bodys ability to burn fat, says author Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.

5. Chillies: Foods containing chillies or cayenne pepper are considered to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermo genic food, so it causes the body to burn extra calories for 20 minutes after you eat the chilies.

6. Cardamom: Cardamom is a thermo genic herb like Capsaicin that increases metabolism and helps burn body fat.

7. Curry leaves (Curry Patta): Curry leaves flush out fat and toxins, reducing fat deposits in the body.

8. Garlic: An effective fat burning food.

9. Proteins: Protein rich foods and high fiber foods are the best as foods burning belly fat. Protein needs more energy to digest than fat as so eat low calorie dairy products, beans, whole grains, oatmeal, eggs, etc. as much as possible.
Lentils are high in protein and soluble fiber, two nutrients that stabilize blood sugar levels, therefore lentils are a great tummy flattener," according to Tanya Zuckerbrot, R.D., author of The F-Factor Diet.

10.  Green Tea: Studies show that green tea revs up your metabolism, so drink several cups a day.

11.  Fish oil: Fish oil supplements are a great way to shed pounds. A recent study found that fish oil is great for helping your body burn fat more efficiently. You may lose up to 2 kg over 3 months.

12.  Some of the other foods that may be included in the list of fat burning foods are asparagus, beet root, broccoli, cabbage, carrot, chillies, beans, soybeans, sweet potatoes, blueberries and watermelon.

13.  Honey: Honey mobilizes the extra fat deposits in the body.

14.  Avoid Salt and Sugar: Avoiding salt and sugar can shape you up very fast.

Note that in order to lose weight you have to burn more calories than you consume. This can be done by eating fat fighting foods and doing some physical activity. This will help your body burning up the excessive stored fat.

Article By: Padma Mehta and Prakash Mehta (www.fatfreekitchen.com)

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We arent sure how much longer Baby Rhoton is planning on staying put inside my belly so we thought we had better take one last belly shot just in case he or she decides to make an early appearance. We are as ready as well ever be at this point and both terrified and excited all at the same time.

Right now the baby is the size of a swiss chard and probably weighing in at around 7 lbs. Can anyone tell me what the heck a swiss chard is? I have never heard of it before! I had a doctor appointment yesterday and everything is checking out much the same as it was the week before. I have gained a total of 30 lbs now (boy Im really packing them on). The baby is still measuring on target, head still down, and the doctor said he or she is hanging out on the right side of my belly. The heartbeat was 145. I am now 2 cm dilated and 50% effaced. He said that the baby could come at anytime or it could hold out for another 2 weeks. 

I asked him about all the aches and pains I had been experiencing lately and he basically told me that is probably normal at this point because of my small frame and my body trying to deal with all the extra weight Im carrying. That is definitely one thing Im looking forward to once Im no longer pregnant... trying to get my body back to normal.

Dan and I did recently take a tour of the hospital we will be delivering at. We were really impressed with it. Most of the area has been completely renovated and all the rooms are super nice. Going made me feel a little better about what to expect when the time comes. I guess now we are just playing a waiting game. I highly doubt there will be any further pregnancy posts... but if we do go up to 40+ weeks I will try to get a last one up for you.

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Body Mass Index (BMI) is a number calculated from a persons weight and height. BMI is used to indicate if you are normal, overweight, obese, or underweight.
Formula to calculate your BMI:

Underweight BMI < 18.5

Normal Weight BMI: 18.5 to 24.9

Overweight BMI: 25 to 29.9

Obesity BMI >= 30

Alternatively, you can also use  BMI Chart to determine your BMI. Use the following BMI Chart to determine your body mass index (BMI).

Please note: This BMI chart is for adults, 20 years old and older.

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"Weight creep" is the unwanted pounds that slowly show up on the scale. You may think that a couple of pounds here and there is no big deal. When it happens every holiday season, though, it can add up. If you are overweight, shedding as few as five pounds can make a difference in your health. Exercise may be the best way to keep a check on weight creep. How much exercise you need depends on the amount and type of the activity, and how much you eat. The more calories you consume, the longer or harder you have to work to burn them off. Burning off caloriesA medium-sized adult would have to walk more than 30 miles to burn 3,500 calories, or one pound of fat. Although that may seem like a lot, you dont have to walk the 30 miles all at once. Walk your kids to the bus stop instead of driving them. Take a walk during your lunch hour and spend more time exercising instead of eating. Walk across campus from class to class instead of hitching a ride. Take a 10-minute walk after a meal. These are small steps. It doesnt require a big change in your life, but it can make a big difference. The goal for a healthy lifestyle should include at least 30 minutes of exercise most days of the week. Even if you walk for 10 minutes, three times a day, youve reached your 30 minutes. To lose weight, you need to exercise more than that - for 60 to 90 minutes most days of the week. Do something you likeWalking is a popular option for people looking to get off the couch. If this is your choice, start slowly. Gradually put some swing in your arms and increase your speed and distance. After a while, you may want to add 3- to 5-pound hand weights to burn more calories and to gain more definition in your upper body. Check with your doctor first to ensure the weights wont aggravate an existing problem such as arthritis or hernia. Also make sure you pick an exercise that you enjoy. If you pick something you like, youre more likely to stick with it. Choose an activity that is right for your lifestyle, too. Whether you walk or kick box, doing it regularly is rule number one. Also, exercise smarter, not harder. Intensity is important, but first try increasing the length of your workout. Finally, "no pain, no gain" is a myth. Exercise should tire you, but it should never be painful. By:  Barbara Kunz, PhD

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If losing weight scares you the most, then dont worry, you are not alone! Many people embark on the journey to weight loss and cant ever seem to get any success.
4 mistakes below are what causing you to have a nightmarish experience with getting in shape:

1.) Skipping Breakfast - Skipping breakfast will not only decrease your energy levels for the day and make you feel miserable; it will also decrease your metabolism and cause you to binge later on in the day!
So, what I suggest you to do is to have a hearty breakfast every morning loaded with protein, antioxidants, healthy carbs (fiber), and vitamins/minerals.

2.) Eating More Bad Carbs than Good Carbs - Another surefire way to make it a nightmare for you to get in shape is to eat more bad carbs (foods high in sugar and processed foods) than you do good carbs (fiber, Greens, Vegetables, fruits, salad, Raw Almonds). Bad carbs will be stored in your body as fat and cause a mountain of diseases. Good carbs burn fat and will fight off diseases. It doesnt get any simpler than that!

3.) Not Getting Enough Good Fats in Your Diet - One of the first things people think about when approaching their diet is to go straight to low-fat options. This is a big mistake. The reason why is because there are healthy fats (monounsaturated, polyunsaturated, omega fatty acids) that you MUST get in your diet in order to effectively drop pounds, burn fat, and improve your overall health. Not getting healthy fats can make it very difficult and will also make you susceptible to STORING body fat.
Great food options loaded with healthy fat are fish, nuts, and olive oil to name a few.

4.) Not moving enough – “Move it to lose it”. If you move - not exercise, but just move around a lot during the day - you can lose a lot of weight. Study showed that the heavy people didnt sit around because they were too overweight to be active. Instead, it seems that the tendency to be a couch potato is inborn. You gain weight because you dont move much, not the other way around. The researchers found that the difference in movement between their heavy study participants and the lean ones amounted to 350 calories per day. If the heavy people could move enough to burn that number of calories, they could lose 30 to 40 pounds in a year.
 If you can find ways to build more movement into your life - standing instead of sitting, walking instead of driving - you may find it easier to lose weight. You can also begin learning how to dance, do yoga or just playing games/sports can do the trick too.

Note: Keep food 100% natural and you dont have to worry about starving, cravings, or putting back on weight that youve just lost! Natural food works better than processed food because it naturally raises your metabolism as you are eating REAL FOOD and that’s what your body (especially liver) understands.

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