Exercising During Pregnancy for New Moms

Exercise is great for most pregnant women, but not all exercises are appropriate. There are many different benefits to exercising while pregnant, as well as different warning signs of trouble. It's important that the mother listens to her body, to prevent overdoing it. Women who regularly exercised before they were pregnant will have little difficulty continuing their fitness routines during pregnancy, but that doesn't mean that women who didn't work out before pregnancy should miss out on reaping the benefits of physical activity now that they are expecting.

Benefits Of Exercise During Pregnancy

There are a number of benefits to exercising while pregnant. Exercise can help with many of the less than pleasant pregnancy symptoms that women often experience. Things like constipation, hemorrhoids, cramps and swelling can all be eased by the increased circulation found in cardiovascular exercise.

Exercise can also help with back pain. As pregnancy progresses, the extra weight, girth and shifting center of gravity puts a lot of strain on the lower back, so by strengthening those muscles, women can relieve some of the discomfort.

Exercise also helps with the insomnia that many women experience during pregnancy. Exercise helps relieve stress and burns off some of the excess "nesting" energy that will keep women awake at night.
Conversely, exercise also helps with fatigue during the day. Exercise provides an energy boost while strengthening muscles and the cardiovascular system so everyday tasks can be accomplished with less effort. And the earlier a woman starts the better because the increased endurance will come in handy during the long process of labor and delivery.

Exercising during pregnancy and after delivery can lift the mood and help fight off the baby blues (postpartum depression). In addition, exercise helps maintain a healthy weight during the pregnancy, which will help Mom bounce back to her pre-pregnancy shape after delivery.

Remember, pregnant women should exercise because:

• Exercise helps relieve pregnancy symptoms.
• Exercise helps boost energy during the day, and relieve insomnia at night.
• Exercise can help relieve postpartum blues.
• Exercise helps maintain healthy weight during pregnancy and helps with weight loss after.

Recommended Exercises

During pregnancy, there are many types of exercise that are perfectly safe and provide numerous benefits to Mom and the baby. These include:

• Swimming
• Walking
• Yoga
• Bicycling

Any exercise that is low-impact and pose no risk of falling is fine. It's important to remember that as pregnancy progresses and the body changes, balance becomes affected by the changing center of gravity. Many activities can be modified for pregnancy, such as bicycling. During pregnancy, it's recommended that a stationary or recumbent bike be used because it reduces the risk of falling while still providing the same cardiovascular and endurance benefits.

Weight training during pregnancy is fine as long as the weight isn't too heavy. Most doctors recommend a maximum of 20-to-25 pounds.

Exercises and Activities to Avoid

During pregnancy, the safety of the baby is paramount and as such there are several activities that should be avoided during pregnancy. Some of the exercises and activities that should be avoided during pregnancy are:

• Running
• Skiing
• High impact aerobics
• Contact sports
• Any activity with a risk of falling such as roller blading or mountain climbing
• Exercise at high altitude
• Scuba diving

Some activities, such as running, may be safe if the woman was doing it before pregnancy, but to avoid falls on uneven pavement, she would want to switch to a treadmill and watch the speed and incline to avoid falling.

Downhill or water skiing are unsafe during pregnancy, but cross country skiing is great during pregnancy as it's a low impact way to increase endurance and enjoy the great outdoors, which will help lift mood and provide vitamin D, something many pregnant women are deficient in.

Exercise Safety Precautions

It is essential that pregnant women use caution when exercising. There are some safety precautions and warning signs to be aware of and pay attention to.
Remember while exercising:

• Start slow. If just getting started, try classes that are designed for pregnancy.
• Never exercise to the point of exhaustion. If mom can't catch her breath, baby isn't getting enough oxygen either.
• Avoid excessive heat.
• Take frequent breaks.
• Drink plenty of water.
• Wear comfortable clothes and supportive shoes.
• Avoid uneven terrain, as it can lead to falls.

If a pregnant woman experiences any of these symptoms during exercise, she should stop immediately and contact her doctor.

• Dizziness or light headedness
• Feeling overheated
• Shortness of breath that is unusual
• Muscle cramps
• Pain of any kind
• Chest pain or racing heartbeat
• Uterine contractions
• Fluid leaking from the vagina
• Vaginal bleeding

Exercise is great for expectant mothers and their babies, but Mom must always remember to be careful and listen to her body. If in doubt, she should stop, rest and contact her doctor before starting an exercise regimen while pregnant.

Ten Common Breast Cancer Risk Factors

Breast cancer is one of the most common forms of cancer, but the good news is that it's also one of the most treatable, as long as it's caught early. One of the ways that people can ensure that it is caught early is to know their risk factors. Those who have increased risk factors for developing breast cancer can have their doctor begin screening for it earlier. Here are 10 common risk factors for developing breast cancer.

Being A Woman

The vast majority of breast cancer cases affect women. However, this doesn't mean that it's impossible for men to develop breast cancer. In fact, the American Cancer Society estimates that in 2012, nearly 2,200 men will develop breast cancer and just over 400 will die from it. However, just being a woman already places a person at risk for developing breast cancer.

Genetics

There are certain genes that are passed from parent to child that make a person more susceptible to developing cancer. There are two genes, called BRCA1 and BRCA2, which can have abnormal mutations that lead to breast cancer. Everyone has these genes and they are responsible for the health of breast tissue, but when they are abnormal, breast cancer can develop. The good news is that those with a family history of breast cancer have the option of being screened for these mutations, which means that it's possible for individuals to know in advance if they have this increased risk.

 Race And Ethnicity

Caucasian women have a slightly higher risk of developing breast cancer, but African-American women have a higher risk of developing more aggressive, advanced stage cancers at a younger age than other demographics of women. Because of this, African-American women are also more likely to die from breast cancer.

Age

As with many other diseases and conditions, the risk of developing breast cancer increases as a person gets older. In fact, two out of three cases of invasive breast cancer are diagnosed in women over the age of 55. Because of this, doctors will usually start screening women around the age of 40, unless they have other risk factors or they request earlier screening. And while no one can do anything about growing older, people can grow older and be healthier.

Being Overweight

Women who are overweight have a statistically higher incidence of breast cancer than women who are not overweight. Being overweight is defined as having a body mass index (BMI) over 25. This risk is caused by fat cells. Fat cells produce estrogen, and breast cancer tumors are often called "estrogen dependent" tumors. The location of the extra weight matters as well. Extra fat around the belly may cause more of a risk than extra fat in the thighs and buttocks, but more research is needed to determine why this is.

Not Having Children

There are many benefits to having children, and one of them is the decreased risk of breast cancer. The reason is that breast tissue begins growing in adolescence, but breasts remain somewhat immature with active growth until a woman goes through her first full-term pregnancy. The most benefit is seen in women who have children before the age of 30. The hormones associated with pregnancy help to mature breast tissue and reduce the risk of cancer.

Not Breastfeeding

Breastfeeding is the healthiest way to feed a baby, but there are added benefits to the mother as well. Aside from plenty of uninterrupted cuddle time with baby, breastfeeding for at least the baby's first year has been shown to reduce the risk of breast cancer. There are a number of reasons for this. Breast tissue that is making milk 24 hours a day has less of a chance to misbehave as well as limiting the number of menstrual cycles that a woman has in her lifetime, thereby lowering her estrogen levels and reducing the likelihood of developing estrogen dependent breast tumors.

Family History

There is ample evidence to indicate that a woman with a first-degree family member with breast cancer (mother or sister) have twice as high a risk of developing breast cancer as someone who doesn't. A person with two first-degree family members is five times as likely to develop breast cancer. There is an even higher risk for those who have male first-degree relatives with breast cancer, though researchers aren't exactly sure how much of an increased risk exists.

Smoking

It is no secret that cigarettes contain some of the most shocking chemicals known to man, many of which are known carcinogens, which means that they cause cancer. So aside from a woman's clothes, hair and breath smelling bad and looking bad, she is increasing her risk of developing breast cancer significantly each time she lights up. The good news is that the benefits of quitting can be seen almost immediately and it's never too late to quit.

Hormone Replacement Therapy (HRT)

Hormone replacement therapy has been widely used by postmenopausal women to help ease the bothersome symptoms associated with menopause such as hot flashes and fatigue. However since the link between HRT and breast cancer was discovered in 2002, many women have opted to skip the hormones. But many more continue to use them and there is reason to believe that even those women who stopped using them have an increased risk of developing breast cancer because of the increased amount of estrogen in the body.

How to boost your metabolism

Research reveals that what we eat and how we work out can accelerate the body’s metabolism. So if you’re looking to shed those extra kilos, all you need to do is tweak your diet and exercise regimen to maximize the benefits of a soaring metabolism.

Red hot chilli peppers. The compound capsaicin found in chilli peppers has long been known for its ability to boost metabolism and curb cravings

Salmon wonder. Salmon is full of protein, and great for burning fat. But its Omega-3 content can boost metabolism, slow digestion and prevents cravings. So stock up on salmon!

Resistance training to build muscle. In addition to a cardio workout, make sure to include some strength training in your regimen. Building muscle can rev your metabolism tremendously as muscle burns calories at a higher rate than fat.

Intense cardio to boost metabolism. 3 to 4 30-minutes sessions of intense cardio every week can spike the body’s metabolism and cause calories to be burned even after the workout. So lace up and break out a sweat at the soonest!

Lack of sleep can lead to weight gain. Studies reveal that women who sleep for five hours or less a night are more likely to gain weight. Lack of sleep restricts metabolism, and in addition, poor metabolism results in an increase in the production of hormone ghrelin which sends out a signal to the body to eat more.

Sip on some green tea. Green tea is known to contain elements that accelerate metabolism, and 3 cups of green tea can increase metabolism by upto 10 percent. Similarly, stay away from aerated drinks, alcohol and packaged juices that will increase bloat and the feeling of fatigue.

Detox your body. A seasonal detox is a great way remove toxins and improve metabolism and overall health. A glass of lukewarm water with a squeeze of lemon is a great way to detoxify your system. The digestive enzymes in the lemon, and its fibre will get your metabolism going and help digest all food consumed later in the day as well.

 

Make sure you Never skip breakfast. After a good night’s sleep, if the body doesn’t receive fuel, it will conserve energy by slowing down your metabolism. Along those lines, never skip a meal, and make sure to snack regularly (and healthy( so that your body is never left hungry at any point during the day.

Spices. Spices like cinnamon and turmeric can kick up your body’s metabolic rate and speed up the fat burning process, so make sure to incorporate spices in your diet. The more fiery, the better!

Vinegar. Vinegar contains an acid that signals the body to break down fat. It is especially useful while eating refined carbs, since the vinegar will burn fat and bring down blood-sugar levels.

Caffeine boost. A cup of coffee a day acts as a natural stimulus to your body, and can boost metabolism by five to eight percent.

Tank up on H2O. A recent study revealed that drinking even half a litre of water can increase metabolism by 30 percent, whereas dehydration will slow metabolism and increase hunger pangs and sluggishness.

Small, frequent meals. Eating smaller meals throughout the day can fire up your metabolism. Experts recommend eating 6 small meals a day at frequent intervals, rather than 2-3 meals of excessive portions spaced out across the day.

Citrus fruits. Oranges and grapefruits make for great snacks as they burn fat and give an additional boost to your metabolism.

Whole grains. Whole grains are full of fibre and complex carbs that help speed up the metabolic rate.

Less carbs, more protein. Stay away from junk food and processed fruit juices, and stick to proteins and fibre. Proteins have a high thermic effect, resulting in more calories being burned in the digestive process. Include lean protein sources like fish, chicken, beans or peanut butter in your diet to harness the metabolic benefits of protein.

Olive oil to burn fat. Olive oil contains healthy fats that boost metabolism and burn more body fat. So switch to olive oil today.

How to Lose Pregnancy Weight

Ladies, this one’s for you: If you’ve recently had a baby, you’re probably filled with the joy that a new life brings. Also, you’re probably exhausted and tired of hearing about celebrity moms who seem to lose pregnancy weight at the drop of a hat.
 
What those celebrities don’t tell you is that they have doctors, nutritionists, personal trainers, private chefs, and – if all else fails – Photoshop experts to help them look their best after pregnancy. What’s a regular mom to do?

There are plenty of things any woman can do to lose pregnancy weight in a healthy and sustainable way. Here are some helpful tips to get you started:

Call for Back-up

Private time is a precious commodity for new moms. To lose pregnancy weight, you’ll need to make time in your busy schedule for grocery shopping and exercise. That’s where friends and family come in.

Don’t try to do everything by yourself. Hand off your grocery list to your spouse, or ask Grandma to watch the baby while you exercise. Many recreation centers and gyms offer babysitting services, even for infants, to give you privacy while you get fit. Use the resources available in your community.

Nourish Your Body

Now is not the time to fill up on junk food, as tempting as it may sound. Pregnancy is hard on the body, but you can speed up your recovery by eating several small, balanced meals per day. Your calories should come from lean protein, green vegetables, high-fiber fruits, dairy products, and whole grains.

If you are breastfeeding, you will require more calories than normal to keep you and the baby healthy. Also, remember to drink plenty of water. New moms could require 64 to 128 ounces a day, especially while nursing.

Get Moving

Sometimes it takes all of a new mom’s energy just to get out of bed. But cardio exercise is important for staying healthy, and it will also help you lose pregnancy weight faster. You don’t have to commit to a gym workout; you could work in the garden while the baby naps in a shady spot, or you could go for a long walk while pushing the baby in a stroller.

Whenever possible, get 30 minutes of cardio 5 times a week. You will notice that your energy level actually goes up, while the scale goes down! A little bit of yoga can also reduce your stress and your weight. Try doing stretches and poses after you wake up for a burst of energy, and do your breathing and meditative exercises before bed for more restful sleep.

Stay Energized

It’s hard when you have a newborn, but it is important to find the time to get an adequate amount of sleep each night. This can be done by enlisting help from others, or by catching naps throughout the day to keep your energy up. Try to sleep when the baby sleeps to maximize your periods of rest.

Sleep helps us function, mentally and physically. Just a small sleep deficit (one to two hours a night) can cause problems such as lack of focus, compromised immune system, and delayed healing ability. Unfortunately, most people don’t sleep enough – and that’s especially true for new moms!

Take care of your loved ones by taking care of yourself. With a combination of nourishment, the right exercises, and plenty of rest, you’ll be on track to lose pregnancy weight fast.

How To Get Model Skinny Fast

Are you looking for ways on how to get model skinny fast? Unfortunately too many girls today are achieving their model look in an unhealthy way. This article will show you how to get that skinny, super model magazine look really fast by applying healthy methods and techniques that are proven to work.

1) Eat 5 – 7 Times Every Day – This will put your metabolism into fat burning overdrive. Its a great way to also give your body the nutrients it needs for energy and a healthy looking model skin. To work out how often you should be eating divide the amount of hours you are awake by 6. This answer is how often you need to eat a meal. Little and often is better than 2 – 3 heavy meals throughout your day.

 

2) The 8 X 8 Water Rule – As a model you need a fantastic, hydrated looking skin. By drinking lots of water you get 2 benefits. Firstly, you’ll remove all the unwanted toxins from body to keep your skin healthy looking. Secondly, by drinking water every day it enhances fat loss so you can achieve your skinny look quicker. 8 fl oz times 8 per day is the minimum you need to consume

3) Proteins, Sugars & Fats - To get skinny super fast you need to make sure you balance these 3 correctly. Eat protein with every meal. Use protein shakes and bars for convenience when life is hectic. Carbohydrates should come from the low glycemic index range. Fats are ok to be kept medium to high as your carb intake is low. This is a fat burning, metabolism boostingformula so apply it every day.

4) High Intensity Interval Training (HIIT) - Instead of doing long, enduring and boring steady state cardio, replace it with HIIT. Burns fat up to 9 times faster and you can use either gym cardio equipment or go running, swimming or cycling etc. You only need 3 x times 20 – 30 minute sessions per week for amazing fat burning results.

5) Reward Meals - To stop your metabolic rate from slowing down you must have reward meals. These are meals where every 7 – 10 days eat some junk or fast food. Yes, that means pizza, burgers, ice cream etc. Don’t feel guilty about doing this, you have to do it to keep yourself mentally on track and keep your metabolism speeded up.

This is how to get model skinny fast. There are lots of other techniques you can add to this routine.

How to Get Skinny Legs Sexy Legs

Ladies, are your legs starting to look a little thick? Pudgy upper legs and ankles can make a woman’s legs look shorter, making the woman swear off skirts, shorts, and skinny jeans forever. But it doesn’t have to be that way! You can get skinny legs in just a few months by following a few simple rules.

Note: Men can also benefit from these techniques, but ladies tend to store more fat on their legs – which is totally unfair, but true. Just listen to women discuss the dreaded “cankles”, calves that don’t slim down when they reach the ankle. Men don’t typically get fat ankles unless they are significantly overweight, but cankles can happen to women who are within or just above their healthy weight range.

Here’s some advice for anyone of either gender who wants to get skinny legs:

Leg-Slimming Exercises 

There are two steps to slimming down your legs. First, you must lose the extra body fat that’s padding them. Second, you must build lean muscle mass and tone your leg muscles.
There’s a proven formula for losing body fat: Get enough exercise to burn off more calories than you eat, and use toning and strengthening exercises to produce lean leg muscles.

 The best slimming routine contains a combination of cardio exercise and strength training. Any cardio will do; pick something you like, and keep at it. If you want to get skinny legs fast, go heavy on exercises that target your legs. Ride a bicycle, tread water, or go jogging through sand or water. You could also hit the gym and use the treadmill, cross-trainer, or stair-climbing machines.

Try to do 20 to 30 minutes of your chosen exercise every day, with a couple of “break” days to give your body time to recuperate.

To get skinny legs at the gym, use leg machines to work your inner and outer thighs, calves, and hip flexors. At home, try some classic leg exercises like leg lifts, lunges, and wall sits. Start by doing 3 sets of 30 leg lifts with each leg. Side and front leg lifts work different areas of your legs and abdomen, but all are effective. For wall sits, start by holding the sitting position for 15 seconds at a time, and work your way up. Stop when your thighs feel trembly and have difficulty supporting you.

Foods for Skinny Legs

For weight loss, nutrition is just as important as exercise. Some foods, like those containing sugar and corn syrup, can make your body produce too much insulin. The insulin makes you hungry, so you eat more. It’s a disastrous cycle to be in.

Give your diet a makeover by trading out saturated fats for healthier, unsaturated ones that actually help your heart. You don’t have to give up carbs, but you do need to choose healthier ones. Eat complex carbs that come from dark green vegetables, fruits high in water and fiber, and bread and pastas made from whole grains.

And don’t skip the eggs! Recent studies have shown that whole eggs aren’t harmful to your cholesterol, and can actually help you lose weight. Get at least three servings of dairy each day, and swap your morning coffee for green tea. Calcium and green tea leaves are proven fat-busters.

With the right diet and exercise, you’ll get skinny legs by swimsuit season!

How to Lose Leg Fat and Get Sexy Legs

Our legs carry us through our day, so it’s no wonder they tend to be quite muscular. But legs are also a problem area for many people because fat tends to accumulate there, particularly on the thighs.

If you’ve been wondering how to lose leg fat in a healthy way, you’re in luck! While there are no magic cures, there are plenty of proven strategies you can use to get slender, sexy legs.

Lose Leg Fat with Exercise

Our legs get a workout whenever we walk, but that’s not enough to burn away all the excess fat. To lose leg fat permanently, you’ll need to start a regular cardio routine and follow it up with some strength training.

Cardio exercise increases the heart rate and speeds up our fat-burning metabolism. Consult an online calculator to find your target heart rate for optimal fat burning, and choose an aerobic activity that keeps you in that zone for at least 20 minutes a day, 3 to 5 times a week.

Which exercise is the best? To target your legs, try swimming, cycling, jogging, or walking through sand or along the bottom of a swimming pool. If none of these options appeal to you, try sports or group exercise classes. The key is to find an activity you enjoy so that you will do it regularly without getting bored or feeling tortured.

It doesn’t hurt to start slowly, especially if you’re not accustomed to regular exercise. Choose a fun activity to do for 15 minutes a day, and work your way up to 30 minute sessions.
Strength training exercises can be done at a gym or at home. If you prefer the gym, use machines designed to give your legs a great workout. If you’d rather stay home, try squats, wall-sits, and lunges.

Lose Leg Fat through Diet

A highly thermogenic diet will help you lose leg fat faster. Thermogenic foods are thought to heat up the body’s core temperature, leading to a faster metabolism. While this idea has its share of skeptics, many swear by it. Some of the most thermogenic foods include tropical fruits, peppers, and green tea.

Fill in the rest of your diet with leafy green vegetables, low-fat dairy, whole eggs, lean meat, and whole grain products. Use sugar and salt sparingly, and opt for unsaturated fats instead of dangerous trans fats.

Lose Leg Fat by Losing Stress

Stress causes weight gain. When our bodies feel threatened (by stress, illness, or too-frequent dieting), they cling to their fat stores and start putting away more calories as fat. That’s because of a primal instinct for survival that helped our ancestors make it through times of famine.

Today, since few of us face the threat of famine, we simply accumulate fat. You can reduce your stress level and your body fat by doing yoga. Yoga relaxes the body and the mind, sending stress hormones packing.

For extra leg toning, look for poses that require you to balance on one foot, poses that require you to stand with bent knees, or floor poses that require you to hold your legs away from your body.

Note that you can’t lose leg fat without losing fat from the rest of your body. Take care of yourself by eating right and exercising, and your legs will shape up fast!

Quick Weight Loss Diets – Is it Real?

Quick Weight Loss Diets
 
Who was the world’s first dieter?  Did Eve look down at her belly or thighs and think, “Wow I need to drop 10 pounds, fast!” 

That may be an exaggeration, but quick weight loss diets have probably been around nearly that long.  Although it is widely known and accepted that “fad” diets deliver only temporary results, the search is still on for that miracle diet:  weight loss that is fast, easy and permanent.

There are definitely certain steps you can take to maximize weight loss.


Feed Your Furnace

Think of your metabolism as your personal furnace.  Years of yo-yo dieting can reduce that furnace to a smolder, meaning you don’t burn enough calories to lose weight.  While most weight gain is caused by eating too many calories, if you’ve stalled your metabolism you may need to consume more calories for a time in order to stoke the fire to its calorie-burning optimum.

You’ll need to figure out your basal metabolic rate (BMR), which is roughly how many calories your body needs to complete its daily tasks.  There are numerous sources on the web for BMR calculators that take into account your activity levels during the day (i.e. sedentary job or physical, gym rat or couch potato), your age, gender and current weight.

Armed with the calculated results, make sure to consume enough calories, and do your best to get them from lean protein, unprocessed fruits and veggies, nuts and whole grains.  Don’t be alarmed if you gain weight initially; this is your body’s way of readjusting and repairing.  Once your BMR is reset and your body is healthier, you will find the pounds beginning to drop.

By continuing to eat a balanced diet of the foods mentioned, and then adding exercise, it’s completely realistic to expect weight loss of a pound, or even two, per week.

Move Your Body
Exercise plays no role in the typical quick weight  diet.  Instead the dieter loses weight by eating very little.  THat may melt off some initial pounds, but as soon as normal eating resumes the weight comes back, usually more than was lost.  In addition to slowing down the metabolism as already described, that type of rapid weight loss and gain can also wreak havoc on your health in other ways.  The healthiest way to lose weight is to combine a balanced, healthy diet with exercise.

It is widely agreed that combining cardio-vascular workouts with strength training  is the most beneficial way to exercise.  The addition of yoga is exceptional, especially for those with a very stressful lifestyle.  It is possible to see tremendous improvement to your fitness level and body shape with just 3-5 hours of cardio, and 1-2 hours of strength training per week.
There really is no downside to adding exercise to your weight-loss plan.  The benefits to your overall health are indisputable:  improvements to mood and sleep;  stronger, leaner muscles; it even reduces your chance of developing conditions like heart disease and type II diabetes.  Quick weight-loss diets can adversely affect your health in nearly all these same areas.

Don’t Starve Yourself

The tabloids are rife with tales of the Hollywood actress who lost a ton of weight for her latest role by sipping only lemonade laced with cayenne pepper and maple syrup.  Six months later, those same tabloids run photos of the same actr,ess who ballooned up after filming was complete, but somehow we fail to make the connection between “crash diet” and “balloon”.

Just because someone is famous for looking good doesn’t make him or her an expert in healthy weight loss.  That type of dieting is extremely stressful to your body. You could find yourself hungry, dehydrated, grouchy, with no energy and heavier than when you began.  And that’s if you’re lucky!  Even worse, you could damage your metabolism, making it so sluggish that it’s impossible to lose weight.

To reach a healthy weight, you need a healthy body.  That means a body that receives nutritious food, is well hydrated, moves often, and gets enough rest.  That body becomes a lean, fat-burning machine.

Five ways to keep your heart healthy

It's a good time to pay attention to your heart - for September 29 is World Heart Day. Heart diseases currently are the leading cause of death - especially in urban and rural India. It is also estimated that by 2020, India will have the largest cardiovascular burden globally, accounting for almost one-third deaths.

It is estimated that Indians are nearly four times more susceptible to heart attacks than Caucasians, with 25 per cent of attacks happening to people under the age of 40 - unheard of in other populations.

Indians are also genetically predisposed to heart disease but experts say it is lifestyle issues that are the real problem.

On World Heart Day, Shalini gets you five important heart tips that will help you keep heart disease at bay.

Spend less time in front of TV: A study published in the Journal of the American College of Cardiology found that people who spent more than two hours day on screen-based entertainment, had a 125 per cent increase in risk of heart attacks.

Avoid high fructose foods, unlikely culprits: HFCs or High-fructose corn syrup, also known as corn sugar, is the most common added sweetener in processed foods and beverages. Although it is chemically similar to table sugar or sucrose, some studies have linked it to increased triglyceride levels, which can boost your heart attack risk.

Give up smoking: Smoking damages the lining of your arteries, and makes it narrower. The carbon monoxide in tobacco smoke reduces the amount of oxygen in your blood making the heart pump harder to supply the oxygen.

Get enough sleep: According to the Journal of the American Medical Association, too little sleep can promote calcium buildup in the heart arteries, leading to the plaques that can then break apart and cause heart attacks and strokes.

Get some exercise: The American Journal of Medicine and the British Heart Foundation second that exercising just for half an hour every day, cuts down your chances of dying of a heart attack by 60 per cent.

Quick and healthy chicken pizza

Preparation Time: 30 min - 1 hr
Meal: For 4 - 6
Calorie Type: Low

Ingredients

1. 2 whole wheat pizza bases
2. 1 cup skimmed milk
3. 1 tsp cream cheese
4. 1 tsp black pepper
5. 2 tsp oregano
6. 1 tsp red chilly flakes

7. 1 cup boneless shredded chicken
8. 1 whole onion cut in rings
9. 1 small tomatio roughly chopped
10. 1 small bell pepper chopped
11. 1/2 tsp garlic infused olive oil
12. 2 tsp tomato sauce

Method:
1. Boil chicken in a pot with a little salt and keep aside. In a pan heat olive oil on high flame. 
2. Now add onions, tomato, bell pepper and chicken and cook on high flame for 5 minutes.
3. Heat the skimemd milk on low flame till it thickens, add cheese and a pinch of salt and pepper.
4. On the pizza base, spread a layer of this thickened milk mixture and then load with the toppings.
5. Grill/bake or microwave.
6. Sprinkle with seasonings and serve.

Morning workout may curb appetite

A brisk morning workout may reduce your appetite for food, a new study has claimed.

Researchers from Brigham Young University (BYU) used electrodes to measure the neural activity of 35 women while they looked at pictures of food on two different days.

On day one, the women had spent 45 minutes of their morning exercising, while on the other day, they did not exercise, Livescience reported.

The researchers found that after exercising, the participants' attentional response to the food images dropped.

Throughout the rest of the day, women who had worked out also showed an increase in total physical activity, regardless of body mass index.

About half of the women in the study were obese.

The women did not eat more food on the exercise day to "make up" for calories burned in the workout, the researchers said.

Rather, the participants consumed about the same amount of food as on the non-exercise day.

The researchers said that more work is needed to determine how long these effects last and whether long-term exercise has any impact on a person's motivation for food.

The study will be published in the journal Medicine & Science in Sports & Exercise.

Choosing The Right Colours For A House

Vastu for Choosing right Colors – Vaastu Shastra

Colours are known to influence the human mind and body as they have the ability to either depress or exhilarate. Our body absorbs colour energy through the vibration each colour gives off and these energies help to maintain a healthy body, mind and soul.
Even in ancient times, people were aware of the positive effect of colours. So, Vastu Shastra has laid down guidelines on choosing the right colours for your house.

VAASTU GUIDELINES FOR CHOOSING THE RIGHT COLORS FOR A HOUSE:

In Vedic periods, all colours were obtained from vegetables and flowers. Though the options were far less than what are available today, they were more permanent, soothing to the eye and more natural in appearance. Today there are so many colours to choose from. But this makes the the choice of  the right colour scheme for your house, a difficult task. This is where Vaastu Shastra comes to your aid. According to Vaastu, there are three methods that can be adopted for choosing  colours for a house, namely:

* Referring the zodiac sign of the owner;
* Direction that the rooms/building face;
* Amount of light in the room.

1.  ZODIAC SIGN OF THE OWNER: In the first and most commonly followed method, the colour schemes are selected in conformance with the raashi (constellation / zodiac sign) of the owner to bring good luck and happiness.

* Aries – Coral red
* Taurus – Milky white
* Gemini – Green
* Cancer – Rose red, pearl white
* Leo – Ruby red, dim white
* Virgo – Emerald green
* Libra – Cement color, milky white
* Scorpio – Pink, coral red
* Sagittarius – Golden yellow
* Capricorn – Dim red
* Aquarius – Pink, blue
* Pisces – Yellow, pure white

2.  DIRECTION THE BUILDING FACES: In the second method, the colour scheme is chosen according to the direction the building/room faces. Each direction is associated with a particular colour, which is actually the colour of the planet governing that direction. It is advisable to use the recommended colours for different directions to enhance good luck, health and wealth.

* EAST : is ruled by the Sun. The preferred colour is DARK BROWN which gives purity.
 
* SOUTH-EAST : is ruled by Venus. The preferred colour is WHITE which gives beauty, charm and luck.
 
* SOUTH : is ruled by Mars. The ideal colour here is RED which gives aggression. However this is preferred only for fire stations or police stations and not for houses.
 
* SOUTH-WEST: is ruled by Rahu. The suitable colour here is BLUE which gives courage.
 
* WEST : is ruled by Saturn. The colour preferred here is GREY which gives satisfaction and maturity.
 
* NORTH : is ruled by Mercury. The colour suitable for this direction is GREEN as this gives intelligence and wealth.
 
* NORTH-WEST: is governed by the moon. The ideal colour here is WHITE as it denotes purity and wealth.
 
* NORTH-EAST: is represented by Jupiter. The ideal colour here is YELLOW as it stands for piety and purity.

3.  THE AMOUNT OF LIGHT IN A ROOM:

In the third method, you have to consider the amount of light and warmth available in a room. Since blue is a cool shade and red is a warm colour, people often feel cold in a blue room and warm in a red room. It is the colour that makes them feel that way. Similarly, light colours and whites reflect light and make a room brighter. So when painting rooms of a house, one must keep these points in mind. Accordingly;

* A Room with poor daylight: should be painted with light colours.
* A Room with lot of natural light throughout the day: can be painted in some deep color.
* A Room that gets direct sunlight: It is not advisable to paint the walls yellow or peach.
* A Room that has only a North window which admits cold light: Avoid the use of blue on the walls.
* Ceilings: It is preferrable to paint ceilings white since  the ceiling temperature should be less than the human body temperature.

Thus you can see that, even in Vaastu, colours were used to improve the sense of well-being and happiness for the residents. They are  easy to use, easy to apply and the quickest and cheapest option to create change in a room. So go ahead and make that change in your life.

Almond-crusted Turkey

Moist turkey breasts are coated with a golden almond crust for an elegant but easy-to-prepare weeknight dinner.

Almond Crusted Turkey

1/4 cup (60 mL) buttermilk

1 tsp. (5 mL) hot sauce

1 tsp. (5 mL) salt, divided

4 boneless skinless turkey fillets (about 1 lb./454 g total)

1/2 cup (120 mL) fresh breadcrumbs

1/2 cup (120 mL) sliced almonds

1/2 cup (120 mL) grated Parmesan cheese

1/4 cup (60 mL) chopped parsley

2 tbsp. (30 mL) vegetable oil

In a shallow dish (a pie plate works well), whisk together buttermilk, hot sauce and 1/2 tsp. (2.5 mL) of the salt. Place turkey fillets in mixture for at least 10 minutes and up to 1 day.

In a separate shallow dish, combine breadcrumbs, almonds, Parmesan, remaining salt and parsley.

Shake excess buttermilk from turkey and dredge in almond mixture, pressing gently until completely coated with mixture.

In a large ovenproof, non-stick skillet, heat oil over medium-high heat. Cook turkey until well-browned on the bottom, about 2 minutes. Gently flip over and transfer to a 400 F (205 C) oven until turkey is cooked through and top is golden, about 10 minutes.

Makes 4 servings.

Nutritional information per serving: 300 calories; 35 g protein; 16 g total fat (3 g saturated fat); 6 g carbohydrate; 2 g fibre; 50 mg cholesterol; 920 mg sodium.

Job insecurity may affect your health

Employees who feel their jobs are not secure are more likely to rate themselves in poor health and have increased symptoms of anxiety and depression, a new study has found.

Researchers from the University of Michigan found that workers with job insecurity were nearly four times more likely to report symptoms of anxiety attacks, and close to seven times more likely to have symptoms suggesting minor or major depression.

The study analysed data on about 440 working-aged adults living in southeast Michigan in 2009-10.

The analysis was part of a larger study to assess the impact of the recent economic recession and ongoing recovery on the lives of workers in the Detroit area, which was hit particularly hard by the "Great Recession".

Nearly 18 per cent of workers perceived their job was insecure - they felt it was at least "fairly likely" that they would lose their job or be laid off within the next year.

Workers with job insecurity rated their health lower than workers who perceived their jobs as more secure - they were nearly three times more likely to rate their health as fair to poor.

"The study provides some of the first available evidence on the extent and distribution of perceived job insecurity and its association with health in the wake of the Great Recession," lead researcher Sarah A Burgard said in a statement.

The study was published in the Journal of Occupational and Environmental Medicine.

How to Improve concentration and memory power in Kids

To enhance the effectiveness and efficiency of your memory it is very important to have a good concentration power. There are certain aspects which can be followed to develop a  good memory as well as concentration level.

The first and foremost thing to have for a good memory is the high degree of patience for practicing the intensive learning. Be well organized regarding your work schedules and try to increase your observation power, Observation is one of the most easiest technique to enhance one’s memory power.

    Concentration means a perfect attention on one thing  to the exclusion of all else, where you direct your mental abilities towards a particular activity.

Concentration is very beneficial in retaining the short term as well as long term memory. In addition enhances the will power and helps in taking quick decisions.

Tips to improve concentration & memory power for students;

•  Study in a comfortable place that is far from disturbance and chaos. Try to create a space special;y designed for studying.
•  Make a time table for your studies that shows what tasks you need to carry on and when you will be planning to start your tasks. This will provide a framework you need for effective studying.
• You should not be exhausted or weary when you study as you won’t be energetic enough to concentrate fully on the goal. Maintain a proper health and physical fitness, this helps in improving memory power.

• Avoid performing more than one task simultaneously as it will be difficult to concentrate on either.
• Divide large tasks into parts so that it become easy to operate your work, If you try to complete all the work at once you will feel overburdened and will fail to concentrate on either of the work.
• Stay calm and composed, channelize your work with positive thoughts. Avoid getting distracted from any interruptions.
• Take interval in between whenever you feel low, you can take breaks according to your need so that you can regain the energy and set back to work.
• Studying without concentration is of no use, its just like mugging up things which will not last longer. Reading carefully with indent to remember will provide a good memory as well as good concentration power.

Dieting increases the risk of depression

Today every one wants to look good but it is very important to be healthy than to have good looks, for maintaining physical attractiveness and mental health your weight should not be less or more than average. It is a very wrong perception that for having good looks one has to go on dieting. Know more about negative effects of dieting over health.

Health is badly effected by wrong dieting methods as it reduces the disease resistance capabilities of the body. Your mental health also gets depleted because of the inadequacy of nutritive elements which affects the proper working of the mind. These all conditions gives rise to depression problems which is very common among youth now a days.

Safe dieting tips;

Before starting dieting it is very important to know its negative effects. According to modern researches dieting is very harmful for health point of view. It will be better to try diet planing instead of dieting. You have to be sure before dieting that whether you want  to reduce weight or prevent yourself from diseases like diabetes, heart diseases etc. Wrong dieting can negatively effects immune system and can even disturb the proper amount of glucose which is important for mind to work effectively and actively.

Importance of micro-nutrition for health;

 Carbohydrates, proteins and fat which are known as micro-nutrients are the main elements of energy for health. Protein provides amino acid which enhances the mood, not only this it also helps in enhancing mental capacity and attention power of mind. Dieting without thinking means cutting down the nutritive elements which are essential for body growth and fitness. Carbohydrates are the energy giving elements shortage of which reduces the active working capacity of the body. Therefore, go for a proper diet planning which must include all the nutritive elements in balanced amount.

Dieting vs depression;

There can be many reasons for depression, But the most important is eating habits. Basically the exact reason of depression is unknown but the level of neurotransmitters, chemicals present in mind, genetic reasons, diet etc are major reasons for depression. Because of dieting the sugar level goes down which results in serious causes of depression.  After excess dieting you feel exited and depressed at the same time. The more you get depressed your love towards food increases and that is the reason why most of the people eat to much after dieting. That is why it is more important to be healthy than to have a health which is of no use.

Mehendi Henna benefits for healthy hairs

Today a number of products are available in the market for maintaining and enhancing the quality of hairs but still henna has its own importance. Good quality henna powder is easily available in the market nowadays. Check out some benefits of henna.

 According to some best beauty experts henna is the best natural conditioner as it not only strengthens hair but also enhances their quality. If it is applied regularly for some days you can get shiny, long and strong hairs for a long period of time.

How to use henna?

• Green leaves of henna-  Boil half cup of  henna leaves in 2 glass of water. Apply this water gently over your scalp up-to the hair ends. It strengths the hairs from roots and keep them healthy.
• Henna powder mask-  Mix one cup powdered henna with 2 spoon of rose water and coconut oil. Apply this pack over hairs for half an hour and then wash it away. This mask is very beneficial for hair growth and glow.
• Henna oil massage- Massage your head with warm henna oil once a week. It helps in removing dandruff and reduces the use of harmful conditioners containing chemicals.

 Important tips-

1. Mix one camphor and 1 teaspoon fenugreek powder along with henna. It helps in preventing whitening of hairs .
2. For hair coloring mix two spoon of tea water in henna for a better color and shine.
3. Use henna water in place of conditioners after applying hair dye.
4. Add 2 tablespoon of orange juice with same amount of henna powder, apply for 10 minutes and wash with warm water.
5. Henna also prevents hair falling as it also contains many medicinal properties which are beneficial for hair health

 

Home Remedies for Dandruff Free Hair

It's a rampant problem amongst the population as it affects many kids, teenagers and adults. Dandruff can be described as a condition wherein, there occurs flaking of the scalp that falls on one's shoulders and face too.

This occurs due to infection by bacteria and fungus, and it is an infectious condition. It leads to frequent itching coupled with excessive formation of scales on the skin. It is advised that one should not share towels, combs or hair brushes as dandruff is infectious.

Its best to treat dandruff using natural remedies than artificial chemical based products. Here are some ways to do so:

Home remedies for dandruff free hair;

1. Take some fenugreek and green gram mix them and make a paste add some lemon drops to it and apply on the scalp.It is one of the best remedy to get rid of dandruff.
2. Mix some lemon drops and curd together massage it on the scalp,now add some vinegar into warm water and wash your hair properly.
3. Aritha powder mixed with lawsonia inermis(henna) is a good hair pack which is often used for dandruff treatment.Mix some curd to this mixture and wash your hair after 1/2 an hour.
4. Take some warm coconut oil and mix lemon drops to it,massage your scalp properly and wash with herbal shampoo.
5. Washing hair with the boiled leaves of sugar beet is another beneficial remedy to get rid of dandruff.
6. Add fruits and green vegetables in your diet, avoid tea,coffee or processed food as they are bad for hair health.
7. Take 3 spoons of fenugreek and dip it in water for a night.Next day make a paste of it adding curd now apply on your hair for 20 minutes and wash with warm water.
8. 2 teaspoon of vinegar mixed with 1 teaspoon of lemon makes a perfect combination to remove dandruff.Apply it on your hair and wash with herbal shampoo.

As your skin needs proper care in the same way hair also demands care.There are many herbal hair packs which are also beneficial in reducing dandruff problem.Taking care of hair is not a tough task make sure sufficient amount of nutrients are available for healthy hair growth.Take care of your beautiful hair for making them long and strong.

Healthy diet, exercise can beat diabetes

A few simple changes in daily life can ultimately prove to be a major help in preventing two in three cases of diabetes while saving a large number of lives annually, a British study has found. People from South Asia are particularly prone to diabetes.

According to the findings of the 20-year British study into Type 2 diabetes, most deaths could be avoided if people ate healthy food, drank less alcohol, took more exercise and had regular check-ups, Daily Express reported.

The study is the first to reveal the full implications of ethnicity, with the risk almost doubling for people of South Asian, African and Afro-Caribbean descent.

According to Mike Knapton, associate director of the British Heart Foundation, people underestimate the magnitude of the problem.

"The key is prevention, early intervention and treatment. There are very simple measures we can take to reduce levels of obesity. A healthy diet needs to start very early in life before patients come through my door for a risk assessment for cardiovascular disease."

The Southall and Brent Revisited study, funded by the Wellcome Trust and British Heart Foundation, followed the health histories of nearly 5,000 Londoners.

The study, published in the journal Diabetes Care, starting observing participants from the ages of 40 to 69.

Pilates all you need to know

Are you looking to tone your body after pregnancy? Or looking for strength and flexibility in old age? You could even be an athlete or a dancer looking for a healthier and stronger body – if yes, then pilates is the answer for you.

What is pilates?

So you’ve heard a lot of celebs who are into pilates – Madonna, Miley Cyrus, Zarine Khan and Deepika Padukone  – but what is it all about?

Pilates is a physical fitness regimen developed by Joseph Pilates in the early 20^th century that helps balanced development of the body through core strength, flexibility and awareness. It builds endurance in the legs, abdomen, arms, hips and the back.

The regimen of pilates is based on six principles – concentration, control, centering, flow, breathing and precision.

 Concentration involves focussing on what you do thoroughly for smooth movement. The idea of pilates is based on muscle control so that you are in control of your body and not the other way round.
Centering refers to the powerhouse of your body – the abdomen, lower and upper back, hips, buttocks and inner thighs – all movements begin from here.

Flow implies that the exercise movements are meant to flow into each other to build strength and stamina.
Precision is of significance in pilates because one correct precise movement is better than many imprecise ones.

And in breathing, pilates makes sure the person breathes out fully so as to inhale fully, thereby allowing maximum circulation of oxygen to the body.

What equipment does it need?

While it can be done with an exercise mat, pilates also uses some equipment. These involve pulleys and using resistance from the person’s body weight on a machine with different spring levels.

Should I give it a try?

If you are a mum-to-be or have given birth, it’s a great way to prepare for childbirth and recover your figure and function, respectively. Of course, there will be certain pilates movements that will be excluded depending on how far ahead you are in the pregnancy.

If you are an athlete, pilates can help you develop balanced musculature and flexibility. Even dancers who are involved in extensive physical training can take it up. Horse riders find that pilates helps them with inner thigh strength and torso stability.

If you are a senior man or woman and are looking for a dose of fitness and flexibility, pilates can help a great deal. As moderate resistance training, it is said to be compatible with bone health programs also.
Pilates can also be a boon for those who suffer from severe back and neck pain.

Myths about pilates

It derives from yoga: While the two seem uncannily similar – the breathing, stretching etc – the two practices are very different. While pilates is intended to develop core strength and efficient movement habits in daily life, yoga (which also develops core strength) is more about stretching and flexibility that’s lesser about improving daily movements.

Yoga is more about combining the physical, mental and spiritual to provide maximum output – while pilates may have the same result for many, it’s not the aim of the exercise.

Only women can do pilates

No! It was created by a man who practiced himself, remember? And he was a boxer, gymnast and a military trainer. Although it’s more popular with the ladies, there’s nothing ‘feminine’ about it.

It’s too easy

Wrong! Which exercise is simple? It’s very adaptable, but the level of ease or difficulty differs with every person. It may be that one thinks it’s easy because it is very popular with pregnant women and seniors but pilates can present challenges for the strongest athletes or muscled men.

Pilates works only for toning abs

Wrong again. Nothing in pilates is a short cut! And while it does tone abs because it focuses on abdominal muscles, that’s not the only thing it does. In fact, it works on all body parts.

Benefits

While experts tout many advantages of pilates right from better sleep to great sex, there are other advantages of this practice. Pilates can help you tone muscles, improves posture, increases energy and promotes weight loss.

The cherry on the ice cream is obvious – a healthy body leads to a healthier mind.

Can’t I do it at home?

So you think, “Maybe I can buy a DVD or watch some YouTube videos and learn at home”. But you do need an instructor. Why? When you practice pilates (and this is true for some other exercises, like yoga), you can’t see yourself but your instructor can and can immediately correct you if you are going wrong somewhere.

Second, instructors can teach you new exercises depending on how comfortable you are with your current ones – they can be easier or more challenging. You can’t judge on your own, right?

Third, and most importantly, you get customized attention. You don’t have the same body type as the person in the video. There could be some aspect that doesn’t suit you which only an instructor might be able to spot. He or she can also instruct you on what positions or equipment you need to try next.

So there you have it – everything you need to know about pilates – an increasingly popular practice that will not only help you look better but feel and move better too.

Indian origin chef's curry can stave off cough and cold

An Indian-origin chef has made an immune-boosting curry using humble ingredients such as garlic, cinnamon and chillies which she claims can ward off illness. 

Anjum Anand, 41 who presented BBC2’s Indian Cooking Made Easy has said that a dish made with vitamin C-packed ingredients such as pomegranate seeds and fenugreek leaves has healing powers and can fight infection, The Sun reported. 

“Spices in food are like medicine in Indian families and I wanted to make a simple, immune-boosting dish. I read research showing that fenugreek leaves were rich in Vitamin C,” Anand said. 

British nutritionists have backed her claims and have urged people to make the spicy dish at home. 

ULTIMATE COLD-BUSTING CURRY RECIPE

You will need 2 cups of the following veg:

Halved baby potatoes, quartered courgettes and auburgines, wedges of butternut squash, sliced carrots and green beans
5 tbs. vegetable oil or a mix of butter and oil
4-5 green chillies, whole but pierced with the tip of a knife
15g peeled ginger (half sliced, half grated)
2 large ripe tomatoes, quartered and blended until smooth
2 tsp. dried fenugreek leaves, crushed between your fingers
2 rounded tsp. coriander powder
1 tsp. garam masala powder
½ small red bell pepper, cut into fine strips
2 tbs. single cream
Handful of fresh pomegranate kernels
Salt to taste
 
Method:

Fry ginger and garlic in oil for one minute, add green chillies, tomatoes, coriander and garam masala powders and salt.

Cook veg in boiling water in a separate pan. Simmer sauce until tomatoes have reduced down.
Add cooked veg to sauce, with starchiest like potatoes first, and stir.

Add red pepper strips, ginger julienne, dried fenugreek leaves and 150ml water into the sauce and bring back to the boil.

Add remaining ingredients and stir, then serve and garnish with coriander and pomegranate kernels.

How To Choose a Good Weight Loss Programme

With the war on obesity, the search for weight loss methods is at an all time high, be it novel diets, exercise regimens or weight loss supplements. Nowadays, people are obsessed with dieting and willing to do whatever it takes to shed their flab. All kinds of weight loss diets based on half baked non-scientific theories that hit the trial approach are gaining popularity. The number of diets and diet claims are continuing to grow and are almost impossible to keep pace with.

Fad diets advocate arbitrary exaggerated theories of weight loss and encourage consumers to follow unbalanced diets. They are a short term, quick fix approach to weight loss. Several feed the fantasy of consumers and are planned on favourite foods which are actually junk foods. These diets tend to over-promise results but fail to deliver. In many, food choices are monotonous and calorie intake restricted leading to wearing-off the motivation to continue. All these can lead to poor health with consequences ranging to mild ones like  headaches, nausea, dizziness, hair-fall to as serious as immunity related diseases, hormonal imbalances and gallstones, if followed for long spells of time. 

After trying and failing to keep weight off through such fad diets or powders or pills, many give up, become victims of depression or re-invent theories and diets to rid themselves of fat. Whether the reasons for dieting are cosmetic or health related, slimming need not involve fad diets or peculiar eating patterns. Weight loss is a journey and there are no miracles. 

Diets will work when they are designed for nutrition, based on scientific principles, customized for long-term and emphasize on behavior modification through counseling. Adopting principles of healthy eating and mindful eating are all that it takes to keep those extra pounds off. 

How to spot FAD Diets or scam weight loss programmes

1. If they claim or imply a large or quick weight loss of more than 1 to 2 pounds per week. 
2. Promote magical and miracle foods.
3. Restrict drastically or eliminate certain foods, recommend certain foods in large quantities, insist on eating specific food combinations, or offer rigid inflexible menus.
4. If they imply that weight can be lost and maintained without exercise and other lifestyle changes.
5. Their rationale is inconsistent and without accepted scientific belief.
6. They rely heavily on undocumented literature- case histories, testimonials, and anecdotes but hav little scientific research to back claims.
7. Contradict most trusted health professionals, or make promises that sound too good to be true.  Involve deception, misinformation or significant danger.
8. Do not allow you to eat with friends and family comfortably.
9. Prescribe a uniform diet for all without taking into account individual needs. 
10. Difficult to maintain throughout life.

Principles of a good weight loss programme 

1. It should be derived from scientific principles of weight loss and encourage healthy eating practices – whole grains, pulses, fresh fruits, vegetables, low fat dairy and essential fats.
2. Variety, moderation and balance.
3. Should  not eliminate any major food group and allow favorite foods from time to time.
4. Encourage other healthy life style habits like exercise, weight training, stress management and behaviour modification.
5. Address the  nutrition needs and not simply calories.
6. Prescribed by qualified health professionals.
7. Should not contradict or violate traditional wisdom and cultural food practices drastically.
8. It should be customized to meet individual needs and life styles that can be followed for life.
9. Finally, it should help you maintain a steady weight loss of no more than two to four kgs.