All forms of exercise burns off calories whether it be doing an hours aerobic exercise or just taking a slow stroll for 15 minutes or so, of course the more active you are the more calories will be burned.

It is only by balancing the amount of calories you take in with those you burn can weight loss or diet be successful and by maintaining regular exercise can you keep the weight you lose off permanently.

How much exercise should I do per day?

Even the smallest amount of exercise is beneficial and even those people who have been inactive for a while can gain benefit from as little as 30 minutes of physical exercise per day.

However to gain the full benefits from exercise experts have recommended that at least 30 minutes of aerobic exercise be done most days of the week along with some form of anaerobic exercise consisting of muscle strengthening and stretching at least three times a week.

Of course if you have been inactive for a while you should always start off slowly and build up the exercise over months, otherwise you risk injuring yourself and putting your health in danger by straining your body.

Good forms of exercise for the beginner are walking and swimming at a pace which you find comfortable, gradually building up to more strenuous or longer routines as you become fitter and healthier.

What is aerobic exercise?

Aerobic exercise is any form of exercise which involves using the large muscles and which makes the heart and lungs work harder and faster than they normally would over an extended period of time.

Aerobic exercise is not only beneficial to those losing weight but it also a great form of exercise which provides benefits for the cardiovascular system. Forms of aerobic exercise are walking, biking, jogging, swimming and cross-country skiing.

What is anaerobic exercise?

Anaerobic exercise is any form of exercise which gives the muscles resistance, the most popular form of anaerobic exercise is weight training. However if you have been inactive for a long period then start off with very light weights and then gradually move up to heavier ones.

Moderately intense activities

These are forms of exercise which you will perform during the day, for example gardening and housework, this type of exercise can be performed any time during the day that you can fit it in and for any period of time. Examples of this type of exercise are:

* A short walk to pick the children up from school

* Raking leaves and grass from the lawn

* Walking up the stairs instead of using the elevator

* Walking the dog for ten minutes or so.

The cycling can range from anything from 5 or 10lbs to 50lbs or more in any one given period of time, while some experts believe that it can harm the body there are however no scientific studies to show that it actually does.

If you are overweight or obese then the best course of action is to find a diet plan that you are able to stick to and aim to lose weight and keep it off although fear of weight cycling shouldn’t stop you from attempting to lose weight.

If people weight cycle, do they end up fatter?

There has been no evidence that people who lose weight and then put it back on end up fatter than when they started dieting, weight cycling does not appear to increase the amount of fat tissue.

When studies were conducted into weight cycling researchers found that after a cycle people had the same amount of fat and lean tissue as they did before the weight loss.

It was thought that people who had a tendency to collect fat around their middle or stomach instead of the hips and buttocks were more likely to suffer health problems related to obesity but there was no suggestion that weight cycling caused these people to put on more weight than before.

If the studies weren’t conclusive, then what harm can weight cycling do?

Although studies into the negative aspects of weight cycling have not been proven, some experts still believe that weight cycling is harmful in that it can increase the risk of certain diseases such as high blood pressure, gallbladder disease and cause problems with high cholesterol.

Perhaps the biggest downfall to weight cycling on a continual basis is the psychological one, the person who continually loses weight only to put it back on can get very depressed and begin to feel like a complete failure.

Usually when this happens, they will turn to eating as a way to comfort themselves and many can then end up putting on more weight which in turn depresses them further and so they continue in a never-ending cycle.

Avoiding weight cycling

Consulting the advice of your Doctor and a dietician is essential if you are obese, they will be able to devise a long-term plan which is suited to you and therefore your chances of sticking with the plan will be greater.

The most important thing is not to fall into the trap of feeling like a failure, if you do lose weight and gain it back simply get back into your plan and discuss the weight cycling with your dietician.

Avoiding circumstances and breaking patterns that you have had for many years will also help you to stick with your diet and having plenty of healthy foods which you can nibble on should you be tempted is helpful.

Try to keep a bowl of fresh fruit or pre prepared vegetables handy for nibbling on, although they do contain calories they contain far less than cookies and cakes.

With many struggling on their own they often turn to commercial or professional weight loss programs in order to succeed, however you should be careful when choosing a commercial or professional weight loss program, there are many out there and some are better than others, so choose one wisely.

What to look for in a weight loss program

The weight loss program should be able to efficiently motivate you to lose weight and to keep the weight off and should also provide you with sensible ways you can reduce the amount of calories you take in and increase the amount you burn. Important points to consider when choosing a weight loss program are:

The safety aspect

A safe program consists of ways which you can lose weight safely and which include all the recommended daily allowances of vitamins, minerals and protein, in order to lose weight the diet should be low in calories. A good calorie controlled diet will usually consist of allowing 1,000 to 1,200 calories per day if you are a woman and around 1,200 a day if you are a man.

Slow and steady weight loss

The weight control programme should promote slow and steady weight loss over a period of time rather than trying to lose as much as you can all at once. A good programme would advocate losing around 1 pound a week after the first week or two.

Many diets which rely on calorie restrictions will show an initial rapid weight loss during the first one or two weeks then the weight loss rapidly slows with the rapid loss of weight at the beginning mainly being loss from fluid. A safe and reasonable amount of weight loss should be around 1 to 2 pounds per week in the following weeks.

Other important points to consider when choosing a programme

* Get a detailed statement of what the programme offers, does the cost include any dietary supplements or foods?

* Is the staff qualified, such as dieticians, doctors or experts in any medical field?

* Who sets the weight loss goals?

* What is the percentage of people who have had success with the program?

* What is the average weight loss of those who succeeded?

* Have people had problems with the program?

Am I overweight or obese?
Anorexia nervosa
Avoiding fad diets
Bulimia nervosa
Eating fruit & vegetables
Emotional eating
Everything you need to know about diets
Extremely low calorie diets
Health risks associated with obesity
High protein low carbohydrate diets
Losing weight & keeping it off
Low fat diets
Medical reasons for obesity
Over the counter herbal remedies for weight loss
Prescription medication to help with weight loss
The calorie controlled diet
The link between “apple” shaped & stress
Weight control & exercise
Weight cycling – repeatedly losing & gaining weight

Unfortunately, fat gathering around the stomach area can cause more health problems than it does gathering in other areas such as the thigh, hips and buttocks. Due to where the fat concentrates some people find it hard to get rid of it no matter how much exercise they do or how many calories they restrict themselves to eating.

Why does fat gather in this area?

One of the main reasons that fat gathers around the stomach area in those who are apple shaped is due to the stress hormone cortisol, our bodies have an inbuilt mechanism which reacts to the signs of danger. When our body senses impeding danger it reacts by producing what is commonly known as the flight or fight mechanism.

When in this mode the body produces an excess of adrenaline and cortisol, while there is nothing wrong with the body doing this it can cause several problems. When people become stressed, this reaction can set in and is more commonly known and manifests as panic attacks.

Panic attacks can be numerous throughout the day and as we have nothing to flee from or fight the excess energy that builds up in the form of glucose and fat has nowhere to go and is re-deposited as fat, which in those who are apple shaped is around the stomach.

The connection between fat deposited around the stomach

When the body doesn’t respond as it thinks it should to the fight or flee response then the fat and glucose will deposit as fat around the stomach area, the reason that the fat concentrates around the middle is that it is close to the liver. The liver is the place where it can be quickly turned back into energy should it be needed, it is there ready for the next time an attack occurs.

Why does stomach fat cause more problems with the health?

Not all fat in the body is the same, toxic fat which gathers around the middle has a higher metabolic rate than fat found elsewhere on the body, it also increases the risk of developing diabetes, high blood pressure, stroke, cancer and heart disease, one of the biggest problems it causes is resistance to insulin.

Developing healthy eating habits to reduce fat and stress

For those who are apple shaped and are not seriously overweight but rather have a little fat around the stomach area that’s hard to get rid of, then managing your stress levels and developing healthy eating habits is essential in dealing with the problem.

Dieting alone isn’t the answer but rather a change in lifestyle which leads to a calmer and more relaxed person, if you were to go on a very restrictive calorie controlled diet then your body would think that there was a famine and would hold onto the fat store to aid it.

Eating a sensible diet while getting enough exercise and controlling stress and anxiety using relaxation methods, can all help towards getting rid of that excess fat which clings around the stomach persistently.

It is thought to be successful due to the fact that people are more aware of what they eat and how much they eat of a particular food. This type of diet will fit in with most people’s lifestyles and can be alerted to suit all tastes, what’s even better is that no foods are off limits if eaten sensibly within the amount of calories designated for the day.

How weight is lost on the calorie-controlled diet

The amount of calories which you can consume each day should be less than the amount you are burning through exercise, as a rough guide for women the average amount would be around 1,000 to 1,200 and for men around 1,200 to 1,500 per day.

As a very rough guide if you eat 500 calories less than you are taking in per day then you will lose approximately one pound per week, eat 1,000 less and you lose two pound, this is achieved by your body making up the deficit and turning to your own fat stores.

Simply eating fewer calories is not enough for long-term weight loss and alongside your diet; you should perform exercise on a daily basis to help burn off the calories you consume.

How do I know how many calories are in the food I am eating?

You can purchase a comprehensive guide or book from most health food stores that will list all types of foods and the amount of calories in them, most food will be measured in certain amounts or weight and you simply jot down all the calories in any given meal or snack. Add them up as you go along or until you reach or are under the allotted amount of calories per day.

Some of it will be trial and error but by writing down and keeping an account of what foods are eaten you can make any adjustments as necessary. By writing down and weighing food many people are astonished to find that many things which they previously ate in large amounts actually consume a large quota of their allotted calories.

The trick to the calorie-controlled diet being such a success is to cut down on these items instead of cutting them out altogether, diets which forbid certain foods fail simply because what we cannot have, we always want and many times the foods which are taboo are our favorites.

While prescription medication used for the treatment of obesity is generally safe, there are some side effects to taking them. While prescription medication can help, they are not a miracle cure and should be used alongside a change in lifestyle and an exercise plan to achieve success in the long term and to keep the weight lost off.

How do I know if I need prescription medication?

Your doctor will advise you if prescription medication could benefit you and it is generally given in cases of people whose body mass index is greater than 30 with no obesity related conditions or a person who has a body mass index of 27 and above who have obesity related conditions.

What medications are used to treat obesity?

Most weight loss medication are only used in the short term with short term being defined as a few weeks or at the most a few months, they are usually medications called appetite suppressants and generally come in tablet or capsule form which release medication over an extended period of time. Another common type of weight loss medication is a fat absorption inhibitor which works by blocking up to 30% of dietary fat from being absorbed.

Do prescription medications really work?

Some prescription medications are thought to be extremely effective in helping those severely obese lose weight, the amount of weight actually lost will vary widely from person to person with acceptable weight loss of between 5 to 20lbs over a period of one year being acceptable.

You will be given a full examination before starting on medication and this will give your doctor a good indication of the amount of weight loss you could achieve on the medication.

Are there any risks to taking prescription medication?

Your doctor will discuss the possibility of any risks associated with long-term prescription medication treatment for obesity, the following possible concerns and risks should be discussed:

* Addiction to the medication – most prescription medication has to be controlled as most of them have substances which can cause addiction.

* Developing tolerance to the medication – all weight loss will tend to level off around 6 months; due to this, many people think that they have developed a tolerance to the medication. Studies have shown that this could be due to the medication reaching its effectiveness or the patient has developed tolerance.

* Side effects of the medication – most medication does have side effects although side effects with medication given for obesity are generally mild they can be unpleasant.

Am I overweight or obese?
Anorexia nervosa
Avoiding fad diets
Bulimia nervosa
Eating fruit & vegetables
Emotional eating
Everything you need to know about diets
Extremely low calorie diets
Health risks associated with obesity
High protein low carbohydrate diets
Losing weight & keeping it off
Low fat diets
Medical reasons for obesity
Over the counter herbal remedies for weight loss
The calorie controlled diet
The link between “apple” shaped & stress
Tips for choosing a weight loss programme
Weight control & exercise
Weight cycling – repeatedly losing & gaining weight

Ephedra

This is more commonly found in medications for asthma and is commonly used in weight control supplements and acts as an appetite suppressant. Recent studies have suggested that it can cause problems with the health relating to raising the blood pressure, causing irregular heartbeat, insomnia, sleeplessness, tremors and seizures.

St Johns wort

Although better know for its properties as an anti-depressant, studies into St Johns wort have shown that it can be effective in promoting weight loss, it is important that if you take St Johns wort that you avoid foods which contain tyramine.

Foods which contain this are aged cheese, cured or aged meats and wine. It can also interact with certain other medications such as anti-depressants, birth control pill, blood thinners and medication for heart problems.

5-HTP

This is extracted from a South African plant seed and is commonly found in many over the counter weight loss formulas; however, when taken in large doses it can have a negative effect on the liver and has been linked to a deadly blood disorder.

Chitosan

This is a starch which is found in the skeleton of shrimp, crab and other shellfish and it binds with fatty foods and removes some of the fat as it passes through the body. Studies have shown that it causes no more weight loss than that of a placebo.

Chromium

This is thought to act in breaking down carbohydrates and is used as a weight los aid and fat burner, studies recently conducted into the benefits of taking this failed to give any conclusive results.

Aloe

Well known for its wound healing properties aloe is thought to help as a weight loss product due to it being an internal cleanser, it has been known to cause side effects such as diarrhoea and abdominal cramping when taken in large doses and over any period of time.

Guarana

This is known to speed up the activity in the brain and is thought to help in weight loss due to its stimulant and diuretic effect, as it contains around 5% caffeine it has been known to cause problems with high blood pressure, nauseas, dizziness and problems with anxiety and panic.

Precautions to take when taking herbal remedies

* If you become ill while taking a herbal remedy stop taking it immediately and consult the advice of your Doctor

* Do not take herbs in large quantities

* Don’t take any herbs for a long period of time

* Don’t take any herbal medication if you are taking medication prescribed by your doctor for any chronic condition

* Always ask the advice of your doctor before taking any herbal remedies.

In cases such as these obesity is often one symptom or sign of an underlying medical condition, three of the main conditions which can cause obesity are hypothyroidism, Cushing’s syndrome and depression.

Hypothyroidism or under active thyroid gland

In some cases of obesity an under active thyroid gland can be the main cause of being over weight or obese, the thyroid gland can be found just underneath the Adams apple and is responsible for producing an hormone called thyroxin.

When there is a deficiency, a condition called under active thyroid gland or hypothyroidism occurs with one of the main symptoms being the inability to lose weight.

It can however to lead to other complications with the health such as anaemia, depression, dementia and in extreme cases be the cause of heart failure. The chances of developing an under active thyroid gland increase with age and it is thought that over 40% of all people over the age of 60 suffer from the condition to some degree.

Cushing syndrome

Cushing’s syndrome is a condition which affects the hormones and more commonly affects people between the age of 20 and 50, it is caused by prolonged exposure of the body’s tissue to high levels of cortisol. Upper body obesity is a common symptom of the disease with an increase in the amount of fat around the neck.

Other common symptoms of the disease are the skin bruising easily and failing to heal properly, stretch marks appearing on the abdomen, arms, thighs and buttocks and weakened bones. Anxiety and depression are also common as is severe fatigue and weakness along with high blood pressure and raised blood sugar levels.

Depression

Obesity is a common symptom of depression, the exact cause or link to obesity in depression isn’t know but most people who are depressed will eat food for methods of comfort. A person suffering from depression will also have general feelings of lethargy and usually won’t get the exercise they need in order to keep them in shape.

Those suffering from depression will also have feelings of low self-esteem and worthlessness which again causes them to turn to food as means of comfort. People suffering from depression can also suffer from binge eating with or without purging and when this happens huge amounts of calories will be consumed at any given time.

Therefore, if you are trying to lose weight, lower the amount of cholesterol or simply aim to eat healthier and live a healthier lifestyle but reducing the amount of fat in your diet is imperative.

Reducing the amount of fat in your diet

Most diets focus on reducing the intake of fat in the diet, fat is what raises the cholesterol in the blood and increases the risk of heart disease. Many fatty foods also have a lot less fewer vitamins and minerals than foods lower in fat.

One single gram of fat has around 9 calories while the same of protein or carbohydrate has only around 4 grams, this being said you can eat twice as much carbohydrates and proteins as you can fat for the same amount of calories.

Losing weight by eating food lower in fats

Eating foods lower in fat can lead to weight loss, however; it takes more than just eating a diet lower in fats to successfully lose weight, with the amount of calories playing a major part in any weight loss programme.

Any calories you eat whether they come from foods low in fat or not will store in the body as fat, an example of this would be if you swapped foods which are high in fat for something like sweets then you would still put on weight not lose it, simply because sweets are high in calories.

Losing weight is simply a matter of burning off more calories than you are taking in and you can achieve this by eating a diet which is lower in fat and calories while being active throughout the day.

Does this mean I should cut out all fat?

A healthy amount of some types of fat is essential in our diet, the recommended daily requirements for the intake of fat is around 20% to 35% of the total daily calories. For example if you were to eat 2,000 calories in a day then the recommended amount of fat would be 44 to 77 grams.

Recent studies have shown that eliminating another type of fat from the diet, transfat is essential, this type of fat gathers during a process called hydrogenation and converts healthy unsaturated liquid fats into a solid one.

Health experts now recommend removing as much transfat from your diet as possible as it is thought to make the fats stored in the body act like saturated fats and is the possible cause of heart disease.

Tips for reducing your fat intake

* Always read the labels on food – always choose low fat, non-fat and reduced fat products. When choosing foods balance them out against your daily fat requirements to stay within your budget.

* Choose only lean meats, poultry and fish – aim to include around 5 to 7 ounces of these in your daily diet, other excellent sources of protein which are low in fat include peas and dried beans, low fat yogurts, low fat milk, low fats cottage cheese and cheese and tuna fish.

* Eat low fat or fat free – you should eat no more than 3 grams of fat within a serving by trying low fat or fat free versions of your favourite spreads, margarine, salad dressings and cream cheese.

Not only will you look better and be more self-confident but you also reduce the risk of developing problems with your health. Listed below are some tips to help get you started on your diet, stick to it and keep the weight off in the future.

Setting goals

It helps to set goals by keeping a written account, not only will you have something to focus on for the future but you will also have something to look back on and give you encouragement during periods of doubt.

Setting effective goals that are attainable are a must; it is no good setting a goal which you cannot reasonably achieve. Setting goals which are not reasonably achievable within a specified amount of time isn’t the right way to go, being specific about your achievements and focusing on the outcome and benefits is the right way to go.

Reward yourself

When you reach goals that you set for yourself then give yourself a treat or reward, of course, these should be something you enjoy but don’t go overboard with the cakes and sweets. Other ways you can reward yourself is a relaxing day at a spa, treating yourself to a trip to the movies or buying that CD you have been wanting for a long time.

Monitor your eating behaviour

Keep a record of your eating habits and behaviour, observe and record aspects such as how many portions of fruit and vegetables you eat per day, how long you exercised for per day, what type of exercise you did per day or how long you exercised for.

By recording what you did and when, you can see which days were more effective than others and this can show you the changes you might need to make to achieve goals you have set out.

Make changes to your daily routines

By avoiding situations in which you would normally be in can help you stick to your diet, for example if your would normally pig out when watching TV in the evening go for a walk instead of sitting down to watch your favourite soap, you can always record programmes and watch them while pedalling an exercise bike.

Instead of keeping the cookie jar next to the coffee pot then change this for a bowl of healthy fruit, this way you will be less likely to be tempted to nibbling a cookie with your coffee.

Don’t automatically go for seconds

When having your main meal don’t automatically go for seconds, give your body and mind time to tell you you are full, the brain can take up to 15 minutes before it realises and gives signals that you have been fed so don’t go rushing for more the minute you clear your plate.

Eating slowly is also a good habit to get into and eating lots of fruit and vegetables can make you feel fuller, another good trick is to use smaller plates so the portions don’t appear smaller.