Chances of them learning about living healthy from their family is very slim where an exception can be a family of professional athletes. But that’s it!

Recent studies indicate that around 16% of children between 6 and 19 years are obese. Growing at an extremely alarming rate 15% more are at the risk of becoming over-weight. If you’re in a snake-oil weight-loss industry then you need to celebrate but if you have kids between 6 and 19 in your household and you seriously believe that they’re NOT healthy then you need to pay attention.

Reasons of Child Obesity

Children need physical activity. They need to go out and play. Kids must move their body, get tired, sweaty and full of dirt. But unfortunately, the current American lifestyle rarely permits them to lose weight. All they’re left with is a lot of burden – of studies, family and relationships. Healthy food is disappering from their plates. They’re forgetting that eating breakfast can work wonders for them in losing weight.

National guidelines recommends a minimum of 150 minutes of physical activity – that’s just 2 hours and 30 minutes! Even if your child considers going to a health gym for 5 days in a week it’ll be just 30 minutes that he needs to invest for his healthy future.

Another major reason for the increasing child obesity trend is fast food. Fast foods have done more harm to America with  regards to health than any other thing. It is estimated that fast foods result in an extra 6 pounds of weight gain in children.

Genetics can also play an important role in child obesity. Kids of obese parents inherit their obesity. Socioeconomics also plays a key role. While for some societies like Afro-American the obesity increased with increase in better socioeconomic conditions. The opposite is also true for White girl teens who showed a loss of weight as the socioeconomic conditions improved.

Sedentary lifestyles, using cars as the only mode of transportation, peer pressure are some reasons that add to the problem.

Effects of Child Obesity

We’ve already seen the causes of Childhood Obesity. While some causes are beyond our control we need to remember that every once in a while we see people completely changing their lives by reducing weight in adverse physical conditions. Kids making news by losing 100 lbs is not very unusual and can be done through a strong will!

If not checked, the effects of Child Obesity can be long-lasting, often lasting lifelong with the obese victim.

Several studies link low self-esteem to child obesity. Even when these kids grow up and live a successful life, they somewhere seem to have a low self-view about themselves. They often hate public speaking, taking part in social sports or even taking part in social parties.

Chances of getting a coronary heart disease increases several folds even with a found pounds of weight gain as a child.

“If you’re trying to prevent this problem, then you want to establish good food habits early. You want to keep children away from the food industry messages to eat unhealthy food. It could be that earlier years will be the best time to begin that education,” says Dr. Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale.

Obese children make a world of their own. These kids often have too much of their own burden that they better stay away  from getting some more of it by unkindly people who try to humiliate them rather then help them. Remember, obesity is in itself a punishment and if you make the child’s life any more miserable then you’re contributing in ruining that kid’s life.

Its high time that parents dismissed the obesity with baby-fat. Instead, they need to prove as role models making healthy choices everytime. Of course, they can treat themselves every once in a while but it is solely upto you!

If you know of any over-weight kid and want to share their problems, challenges then please do so in comments below!

But it is not just a new, hip and cool thing to do. Being a vegetarian has lots of benefits to offer you if you want to reduce weight.

Majority of Americans have been meat eaters right from their childhood. Hamburgers, hot dogs, chicken and eggs have been the identity of the American food for a very long time. So, you may be asking – “Why do I switch my non-vegetarian diet to a vegetarian diet?”

Let me explain that to you in a minute but till then just keep reading. The most important reason why eat eat food is to keep life going, sustain ourselves. The food we eat should provide the required nutrients necessary to provide the energy needed by the body – which varies to the type of work people do.

Food is like the fuel that runs our vehicles. We fill the car with the right amount of gas it needs. We just don’t go riding the car day and night just to fill it with more fuel. Likewise, we only need the necessary amount of food to keep going.

Non vegetarian diets contain more fat content than most vegetarian diets. People living on an almost exclusive non-vegetarian diet should take notice of this.

Do I live a healthy life?

Let me give you a simple exercise to see if you can derive simple and clear conclusions based on it.

• Do you feel happy when you see yourself in the mirror?
• Is your weight what you’d call satisfactory?
• Do you feel good and comfortable with your weight most of the time?
• Can you sleep like a child – quick and easily?
• Can you get up feeling good or do you feel sluggish?

If you don’t feel like you really should then it is high time that you made changes in your diet for weight loss.

Why do I switch to a Vegetarian diet ?

OK, now this will answer your previous question. Vegetarian diet offers a very fulfilling reason to make a switch.

There have been a number of studies done to measure the benefits of a vegetarian diet.

Studies suggest that people living on a non vegetarian diet have a shorter lifespan. It simply means that changing your lifestyle to a vegetarian diet will increase your lifespan.

Vegetarians are less prone to chronic diseases than are non-veggies.

On average have more heart disease, hypertension, and diabetes.

Predominantly eat lesser amounts of fruits and vegetables than recommended.

Keep away from saturated fats like butter

The concept of weight-loss is very easy to understand. Simply, cut out the unnecessary supply of fat and burn the remaining fat in your body to get a lean body. Easy isn’t it? Well not exactly.

Many people tend to cut whatever sources of fat they know of rather ignorantly. While fat is very harmful if taken in access (what isn’t?), it does something which is vital for your body to function properly.

Fats are one of the best sources of energy. A gram of fat provides more than 2 times the amount of energy than that of carbohydrates and proteins.

Your body needs fats to grow and growth requires tremendous amount of energy. And now you wonder why you always felt so fatigued when you were 15!

Fats are also the most energy-efficient foods. And this is the reason why the body stores fats. Much of this fat is usually stored in the abdomen (and hence a pot-belly!) and under the skin. Sometimes, this fat starts getting saturated in the organs like heart and arteries which eventually leads to heart blockage and even heart-attacks!

All fats are not made equal – some fats are more harmful than others! Experts advise that you allot around 30% of the calorie needs to fats. The correct amount in weight would be aroung 90 grams or less of fat intake in a day.

The types of fats are

• Saturated fat
• Unsaturated fat
• Trans fat

Saturated Fats

Saturated fats are considered to be the most harmful fats. Saturated fats raise the levels of cholestrol in your body making it very vulnerable for heart disorders like heart-attacks!

It is a good idea to keep away from saturated fats if you want a healthy heart and low cholestrol.

One option can be choosing foods that are low on the amount of saturated fats they contain.

A more better option is to keep away from saturated fat and include unsaturated fats in your diet.

Foods that contain high amount of saturated fats -

These foods contain high amount of saturated fats and should be low on your intake list.

• meats – beef and fatty cuts of meat like sausages
• whole dairy products like whole milk, butter and cheese
• artificially hydrogenated oils like Margarine
• cream, ice-creams, sour creams
• cakes, pastries and biscuits
• chocolates and other creamy and sweet snacks
• coconut oil, palm oil and coconut cream

In short, anything that brings water to your mouth almost always contains saturated fats. So be judgemental in your decisions!

Unsaturated fats

Unsaturated fats are a better option to saturated fat. Unsaturated fats can significantly help you reduce cholestrol levels while providing essential and required body fats.

Remember that unsaturated fats are always better than saturated fats.

The sources of unsaturated fats are -

• oily fishes
• nuts and seeds
• avocados
• sunflower, rapeseed, olive and vegetable oils
• peanut oils and peanut butter
• soyabean and corn

Oily fish are also a rich source of Omega 3 fatty acids. Research has shown that omega 3 fatty acids help protect against coronary heart diseases and help children during their growth years.

Trans fats

Some studies say that Trans fat is more dangerous than saturated fats. One of the reasons can be that trans fat don’t get easily consumed. It takes time to get fully digested and break down.

The sources of trans fats are -

• generally anything which is artificially made does have trans fat
• potato chips
• donuts
• french fries
• margarine
• cake mixes
• spreads
• Soups - Ramen noodles and soup cups contain very high levels of trans fat
• fast foods
• frozen foods

The WSJ published this article when the amount of people who resolve to lose weight is at its apex, the new years. But the principles are timeless and can be followed anytime for achievement of weight loss goals.

This is somewhat based on exchanging money for health but in a very effective manner. The money you put on line in this method is the MOST fairly used rather than investing in some new fad diet.

It works like this -

1. You set a goal e.g. lose 15 lbs in 30 days
2. You decide on a monetary amount that you’ll have to forfeit if you don’t lose the weight you’ve set as a goal. (Note: The money should  be enough to make you cringe ) e.g. $500
3.If you achieve the goal then congratulate yourself and if you don’t then bid good-bye to your hard-earned cash.

First of all this plan works because one of the most desirable element for us is MONEY. Yes, money drives the world! The thought of losing money can create intolerable pain and giving it away due to our mistakes (which could have been avoided) makes us even more mad. So pain to part with something (money) combined with desire of gaining something (weight) works like magic.

It can be fun in so many ways because the looming fear of losing the money can make us do things that we otherwise won’t. For e.g. not many people pay attention to their health when they know that they’ll have to pay thousands in medical bills but happily start losing weight when the amount on the line is as little as $100 (the relative gain in terms of healthy body is much much more!)

So try this out for yourself. Go make a bet with someone. It can be your weight-loss buddy, your friend or your spouse. Bet any amount you’re not comfortable giving away. Sign a contract in presence of a witness, maybe a common friend you have.

I “bet” this will be the best use of money for your weight loss.

One such program which is making its impact on the market is The 4 Day Diet (buy from Amazon) by Dr. Ian Smith from The Celebrity Fit Club on VH1. In his book he provides sensible advise, motivating tips and several recipes that can aid your weight loss efforts.

His ideas has helped Americans lose millions of pounds through his 50 million pounds lost challenge.

The tips given by him may seem to be pretty basic and all over the place. But they are all over because these weight loss tips work! These weight loss tips have been proven over and over by people who wanted to lose weight.

And the BEST part of it is that you can get started RIGHT AWAY without any special food or instrument.

Some of his weight loss tips include -

• Reduce the intake of salt : First of all, adding sugar to your food can become an awful habit. It an addiction. When you fall prey to this habit one thing happens – you add salt to the food that is perfectly OK. Been there done that. It can be VERY difficult to get rid of this habit. And besides salt increases the risk for high blood pressure.
• Don’t overcook vegetables : You’ve heard it a million times but here it is again. Don’t overcook your food. If you over cook vegetables the nutrients viz. minerals, vitamins start to evaporate. Tip: Try eating raw vegetables like tomatoes, carrots and cabbage. They don’t contain fats are very effective in losing weight. Read my post on Negative Calorie Foods.
• Try to get rid of fried foods : Fried foods are harmful for your body as they load your body with unnecessary fats and calories effectively hampering your weight loss efforts. Instead roast, grill or steam your food.
• Cut back on fats : Fats make food tastier but they also make you unhealthy. A gram of fat provides as much as 9 calories more than double as compared to the same amount of protein or carbohydrate. And you know that 3500 calories equal 1 pound.

I’ll post some more tips soon. In the meantime, please subscribe to Reduce Weight in the box to the upper right. Thanks!

1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.
3. Limit alcohol consumption – each serving contains 100 to 150 calories.
4. Eat fruit at least twice a day.
5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
7. Gradually increase the length and frequency of your workouts.
8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.
9. Give yourself a non-food reward for every 5 pounds lost.
10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
11. Use smaller plates.
12. Bring your lunch to work at least three times a week.
13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
14. Stop eating while watching television.
15. Have someone else put away leftovers.
16. Buy a good low-fat, low-calorie cookbook or magazine subscription.
17. Try two new reduced-calorie recipes a month.
18. IMPORTANT – Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
19. Don’t read while eating.
20. Have a sweet treat once a week.
21. Keep healthful snacks at home and at work.
22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.
23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.
24. Substitute herbs and spices for salt.
25. Shop for food when you are not hungry, and use a shopping list. This little guide may come handy!
26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.
27. Eat three vegetables a day.
28. Always eat sitting down.
29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”
30. Take a walk when you’re stressed or angry.
31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
32. Order dressings and sauces on the side and apply them with a fork.
33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.

34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
35. Cook with chicken broth, nonstick cooking spray, wine or water.
36. Drink eight 8-ounce glasses of water a day.
37. Shrink portion sizes of meats and starches, and pile on the vegetables.
38. Ask how the food is prepared when ordering in a restaurant.
39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size – these foods still have calories!
40. Select clear broth- or tomato-based soups over white soups.
41. Keep the junk foods out of sight in your home and workplace.
42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.
43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
45. Avoid batter coating or breading.
46. Use two egg whites in baking instead of one whole egg.
47. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.
48. Eliminate the butter on your rolls or popcorn.
49. Learn to say “no” gracefully when a friend or relative offers you a second helping.
50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
51. Ask for less cheese. Have you ever tried tomato pie?
52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.
53. Add more low-fat soy products to your diet for the soy protein and health benefits.
54. Forgive yourself when you slip—and make the next food choice a healthy one.

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as “healthy” and LDL as “lousy.” HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “may help lower cholesterol.”)

7. Use the grill. If you’re going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy, wasn’t it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!

You see this term tossed around quite a bit these days. You might wonder – ” What in the world is Resting Energy Expenditure” or REE ?

You may have studied it in high school that our body works even when we sleep. Our heart doesn’t stop pounding. The kidney purifies the blood constantly. The lungs expand and contract continously. The food is digested even when we rest and some of us use our brains too and yes that requires energy too! Now you know why your head pains when you tired and you cannot concentrate properly when you’re hungry.

The energy that the body uses to do all the stuff above is known as Resting Energy Expenditure. 

The REE is also sometimes known Basal Metabolic Rate.

The Resting Energy Expenditure surprisingly consumes about 60% to 70% of all the energy requirements.

So, the total amount of energy consumes is the total of energy consumed while you rest + energy consumed during physical acitivity.

So does that mean you’ll lose more weight by sleeping? Well no because due to the absence of physical activity your body accumulates fat which makes you lazy and lethargic.

Kelloggs has recalled its Keebler and Austin brands nationwide

A recall was issued by a bulk supplier of peanut butter. The vendor supplies peanut butter in bulk to institutions. The recall was issued on Wednesday as 2 more deaths were associted with the peanut butter cracker recall.

The vendor known as Peanut Corp. of America has Kellogg on its client list. Peanut Corp. of America is based in Lynchburg and has recalled 21 units of butter which were produced from 1st July at its plant in Blakely, Georgia due to salmonella contamination.

After receiving several complaints from the consumers, Kellogg has asked stores nationwide to stop the distribution of its peanut butter cracker sold under Austin and Keebler brands.

The salmonella outbreak has sickened more than 430 people in several states and officials also suspect that some deaths may have been due to the peanut butter.

People, one more reason to stop eating so much of peanut butter. I think this will, for some time, help people in their weight loss efforts.