Island Health Paradise

Living one day at a time-the Healthy Islander

Posts Tagged ‘Weight loss tips’

Keep Tab of What You are Eating

Posted by maikeru76 on January 14, 2009

A new study, published in the American Journal of Preventive Medicine on, has revealed the effectiveness of having a food journal as tool in losing extra weight. The study proponents, the Kaiser Permanente Center for Health Research, looked at the record and experiences of more than1,500 obese patients in their quest to lose their unhealthy extra poundage.

The strategies employed for the obese patients were lifestyle interventions like healthy eating, regular exercise, group sessions and keeping tab of what they eat through food journals. The patients who had food journals lost almost double than their counterparts who had none.

The average weight loss by participants as seen in the study was 13 pounds after five months. The food journaling group had lost almost double the average and the most significant thing was that they kept their weight off.

To have a journal might be an ‘inconvenient’ move for anyone wanting to lose weight. But as the study has shown, the ‘little things’ really do count. People don’t gain weight overnight. It is a process of bad habits snowballing until it gets really out of hand or out of our waistbands.

We have to stop our ‘excuses’ of us being overweight or obese like blaming our genes, lack of time, or simply it is really ‘inconvenient’ or ‘it takes time’ to eat right and exercise.

Which is more inconvenient, keeping the habit of being mindful of our activity levels and what we eat or having to dread the bad news from our doctor of our health deteriorating because of our bad habits?

Let us act now before the damage we have done to our bodies are irreversible.



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Dairy Aids Weight Loss

Posted by maikeru76 on January 5, 2009

On a diet? You probably have cut back on your portions, calorie-heavy fare and carbohydrates especially sugary drinks and candy (like me). You may have to add one food group if you would want faster weight loss: Dairy.

Dairy products like milk and yogurt, especially the lower fat varieties, are rich sources of calcium, vitamin D, and vitamins (vitamin A and vitamin B-complex). The calcium in milk and dairy aids in burning off fat and controls the body from creating more fat from the food we eat.

A study done by researchers at the The University of Tennessee had confirmed the link of dairy consumption, specifically that of yogurt, with double-digit loss of body fat. The same study revealed that men who added 3 servings of low-fat yogurt to their daily diets, with regular exercise and healthy eating, lost an average of 61 % more body fat and 81% more abdominal (stomach area) fat than those who didn’t have yogurt in their diet.

Those are really good numbers I say and I would definitely add dairy products (the lower fat variety, of course) to my diet .


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A Great Way to Get Around AND LOSE weight!

Posted by maikeru76 on January 2, 2009

Ever considered riding a bike to school, work, or just around the neighborhood? In Los Angeles, California USA, sales for bicycles has increased by 20% for the past month (June to July 2008 figures). With fuel prices no where close to falling to decent levels, people are increasingly heading to the nearest train station or bus stop to commute.

Did I mention, the bicycle store?

People are buying more bicycles (or freshening up what they have now) in LA . Sales for racks, fenders and other accessories for these two-wheelers are seeing an increasing trend. Riding bicycles are not for ‘health freaks’ nor for people on a shoestring budget anymore.

A really good ‘side-effect’ of riding a bike to wherever is that we expend calories in the process. It’s not rocket science really…Have you ridden a bike on a steep hill? You know what I am talking about. The amount of calories being used is really dependent on your level of exertion and body weight. Estimates for calorie expenditure on a bike hovers around 500-600 calories an hour…Talk about a fat-burning exercise with minimal stress on our knees.

So I am really thinking about getting a new bike and have cycling a part of my exercise program (I am currently brisk walking and jogging, with light weight training).

Getting around with a bicycle AND losing weight is just the right thing with fuel prices reaching record highs.

Get acquainted with practical and safety tips on the road with this clip:


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