Your Healthy Body In Less Time, Effort and Sacrifice Look 20 Years Younger Without Dieting, Hunger, Counting Calories, Working Out Longer

Everyone wants to lose weight fast and easy nowadays…there are plenty of crash diet plans out there and almost all of these types of diet plans will crush your metabolism.

Does fast and easy weight loss mean you’re setting yourself up for rebound weight gains?

There’s a saying that goes like this: “don’t let the turkeys get you down”…

Do you know who to trust online?

There are a few simple rules to keep in mind so you know who to avoid and who to trust.

Actually by the time you’re done reading this short report, 1 of 2 things is going to happen.

1) You’re going to love me
2) You’re going to hate me

Guess we’ll find out…

Well, I’m about to unveil a truth to you that you’ve most likely never thought about before.

Do hormones play a significant role in your fat loss success?

I’m always up for talking about them because success can be difficult at best.

And stop choosing the wrong fat burning diet plan…

Get ready for some hard facts…only 2 stand up in this study.

More than 60 percent of Americans have tried to lose weight at least once.

And yet, two-thirds of Americans are either overweight or obese.

Many women, it seems aren’t winning this losing game.

Why? The reason could be due, in part to methods they’re using to drop excess pounds.

Some weight loss plan rely heavily on precise compliance, so there is very strict and zero tolerance for how to go about following the diet…

It’s certainly not for everyone…

According to new research in Annals of Internal Medicine…

Only 2 of the commercial rated weight-loss programs studied delivered results better than or equal to those seen via weight-loss coach or provided by healthcare professionals.

And those 2 programs come with limitations that could make them poor choices.

About the study conducted by researchers that wanted to find out how much weight women lost on various commercial diets, in both the short and long terms.

To do that, the researchers looked through previously published research articles.

Most participants of these studies were women and between 37 and 57 years of age.

Researchers examined 11 different diets and split results into 3 separate groups:

1 – Market leaders including Weight Watchers, Jenny Craig and Nutrisystem.
2 – Very-low-calorie programs like Medifast and OPTIFAST.
3 – Self-directed programs including Atkins, SlimFast and eDiets.

To determine how effective these programs were…

The team of researchers compared weight-loss results of those following the programs with what they could expect to lose through traditional weight-loss counseling.

The results are only 2 programs came out ahead…

Weight Watchers and Jenny Craig.

Both can deliver weight-loss results, researchers said and those losses tend to stick.

It’s NOT clear if results are better than those people might see with traditional counseling.

Some diets were clear losers…

Meal-replacement diets like Medifast may help people to lose more than they might lose with counseling, researchers said.

These types of diets come with health related risks such as gallstones.

And since most of the studies on these weight loss plans for women didn’t exceed one full year, so researchers had no real evidence the weight lost really stayed off?

While the results of Atkins and SlimFast looked good on paper, researchers suggested they weren’t applicable to the real world…

NOTE: Study participants on these weight loss plans often received advice from dietitians and that means most consumers wouldn’t typically receive this professional guidance.

Another reason results of studies of commercial programs raise doubts?

Those participating in the studies didn’t have to pay for them.

And if any specific methods or tricks were used to manipulate the fat burning hormones to make sure someone is always in the highest state of fat burning.

The reality is commercial weight-loss plans can be incredibly expensive…

People who have to pay for meal replacements, counseling sessions and more might drop out a lot quicker than those getting the same for free.

That difference may suggest the results seen in these studies would be less likely to stick for average consumers.

The take-home message is there are tons of weight management options out there and not all of them work, but it doesn’t mean losing weight is impossible.

You’ll just need to use caution when researching and planning your weight-loss strategy.

The best weight loss plans, according to the National Institutes of Health, gives you more than a quick fix.

The results come through counseling, education and support…

These programs may help you understand how to change your eating habits and your lifestyle to lose weight slowly and keep it off.

Your doctor may be able to help, but most are clueless so before you dive in to the losing game, make an appointment.

Do your homework, be prepared and ask questions.

Then open up further dialogue by discussing your goals, expectations and overall health.

The key to a weight loss plan is an enhanced metabolism…  

Unfortunately, too many women develop nutritional deficiencies while dieting because they’re limiting their intake of calories with crucial nutrients.  

Proper nutrition is critical to maintaining normal as well as supporting a faster metabolism. 

If you want to save yourself pain, frustration, disappointment and heartbreak of wasting both time and money, it’s important to be able to spot winners and avoid turkeys.

You can find the right weight loss plan and measure progress so you lose weight safely and effectively which includes the word permanently in there for enjoying a great lifestyle.

Weight Loss Plan

Why is nutrition important?

Eating the right foods with good nutrition is vital for good health and wellbeing…

Food provides energy, protein, essential fats, vitamins and minerals to live, grow and function properly.

We need a wide variety of different foods with high quality nutrition in order to provide the right amounts of nutrients to support normal levels of health and fat loss if that’s your goal.

Key hormones for fat Loss:

a. Insulin (nutrient transport) – stimulated by glucose (carbohydrates)
b. Ghrelin (hunger hormone) – regulated by healthy leptin levels
c. Testosterone (energy and labido) – stimulated by fat ingestion, quality rest and short duration exercise for more fat loss
d. Growth hormone (lean muscle growth) – stimulated by quality rest, healthy ghrelin levels
e. Leptin (fat burning) – stimulated by healthy levels of testosterone and insulin sensitivity (lower insulin levels)…

Can certain types of foods actually help you feel happy?

Can depression be offset when nutrition consists of healthy foods?

1. Nutrition is the science that interprets interaction of nutrients and other substances in food (e.g. phytonutrients, anthocyanins, tannins, etc.) in relation to maintenance, growth, reproduction, health and disease of an organism.

In fact, certain foods are not just good for you physically; certain types of foods also helps enhance and improve mental as well as emotional states…

There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of the, if not the most important considerations when planning a healthy lifestyle is nutrition.

If you think about it, food is basic fuel for your body’s livelihood and substance, health and well being greatly depends on what you eat.

Your physical state is highly affected by food, nutrition and what you eat, so it makes sense that your brain and emotional state is influenced as well.

The More Colorful The Plate – The Better the Mood

Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too.

While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.

You Are What You Eat

Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes.

Studies and research show diets are not packed with certain vitamins or minerals not only accelerate ageing process, also cause shortages in mood-enhancing chemicals, such as serotonin.

The Key to Reducing Stress and Elevating Mood…

Serotonin is a neurotransmitter as well as a mood stabilizer and plays an important role in reducing stress, anxiety and depression.

The following short list of foods can help increase the amount of serotonin which is produced in the bloodstream…enhancing overall outlook and mood.

• One of the less-known types of serotonin-producing foods, fruits like pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood.

In addition, cherries contain melatonin, which is a natural sleep aid.

• Protein. Eating turkey, which contains tryptophan, increases the manufacture of
serotonin in the brain. In turn, the food promotes feelings that are more positive.

Other proteins aid in serotonin production include seafood, eggs, whey protein and beef.

Choose animal products that are not raised with hormones and grass fed or pasture raised products.

Another serotonin-boosting protein food is nuts.

Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too.

Because sugar-rich snacks can slow production of serotonin…

It is better to replace sugary or processed snacks with more natural foods and whole foods like nuts or fruits and lean protein.

• Carbohydrates help to boost the level of serotonin and reduces depression. Cooking and recipes like pasta, whole grain bread and white potatoes to the menu.

• Dairy products make people feel happier too. Try such dairy foods as cheese
and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin.

Nutrients That Help Ward Off Depression

Beta Carotene is also helpful in relieving depression.

Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.

Vitamin C – rich foods are helpful in fighting depression too. These foods are made up of citrus  fruits, such as limes, oranges, and grapefruit.

Vitamin E – not only plays a role in immune system functioning but contributes to nerve health as well, ameliorating any episodes of depression.

Nuts, seeds, vegetable oils and wheat germ are all foods which contain vitamin E.

Change the Way You Eat and Increase Your Level of Activity

Reducing depression via nutrition means healthy mix of complex carbohydrates combined with fruits and vegetables which helps alleviate mood swings and depression in general.

Make sure to avoid most pre-packaged, processed snacks like chips, packaged cookies, best to remove them from your shelves and focus more on eating fresh produce and fish.

Once you start eating healthier, you will feel like you can exercise more, which can further elevate mood and stave off depression…

In fact, when you take part in an exercise activity like walking, jogging or running, your body produces more of the mood-enhancing hormones called endorphins.

In fact, after a while, your mood will improve just by eating healthier and exercising more.

Research shows this kind of healthy approach helps your body to function at normal levels with less dependency to take on mood-enhancing drugs or anti-depressants.

Supports behavioral changes to make healthy eating and regular exercise a daily practice.

Resources: 1 Felsing, NANCY E., J. A. Brasel, and D. M. Cooper. “Effect of low and high intensity exercise on circulating growth hormone in men.” The Journal of Clinical Endocrinology & Metabolism 75.1 (1992): 157-162.2 Tjønna, Arnt Erik, et al. “Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome A Pilot Study.” Circulation 118.4 (2008): 346-354.13 Davis, et. al. Concurrent training enhances athletes’ strength, muscle endurance, and other measures. Journal of Strength and Conditioning Research. September 2008;22(5):1487-1502.4 Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure.. Journal of the International Society of Sports Nutrition. 2005;2:32-37.5Boudou, P., et al. “Absence of exercise-induced variations in adiponectin levels despite decreased abdominal adiposity and improved insulin sensitivity in type 2 diabetic men.” European Journal of Endocrinology 149.5 (2003): 421-424.6 Schuenke, et al. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management European Journal of Applied Physiology. 2002;86:411-417.7 Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure.. Journal of the International Society of Sports Nutrition. 2005;2:32-37.8Bogdanis, G. C., et al. “Short-term high-intensity interval exercise training attenuates oxidative stress responses and improves antioxidant status in healthy humans.” Food and Chemical Toxicology 61 (2013): 171-177.9Ottosson, Malin, et al. “Effects of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue 1.” The Journal of Clinical Endocrinology & Metabolism 85.2 (2000): 799-803.10 Pedersen, B. K., et al. “The metabolic role of IL-6 produced during exercise: is IL-6 an exercise factor?” Proceedings of the Nutrition Society 63.02 (2004): 263-267.11 Ahtiainen, Juha P., et al. “Heavy resistance exercise training and skeletal muscle androgen receptor expression in younger and older men.” Steroids 76.1 (2011): 183-192.12Trapp, E. G., et al. “The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.” International journal of obesity 32.4 (2008): 684-691.13Edwards, Andrew M., et al. “Self-pacing in interval training: A teleoanticipatory approach.” Psychophysiology 48.1 (2011): 136-141.
14 Winter, Bernward, et al. “High impact running improves learning.” Neurobiology of learning and memory 87.4 (2007): 597-609.
15 Wisløff, Ulrik, et al. “Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients a randomized study.” Circulation 115.24 (2007): 3086-3094.16 Heyn, Patricia, Beatriz C. Abreu, and Kenneth J. Ottenbacher. “The effects of exercise training on elderly persons with cognitive impairment and dementia: a meta-analysis.” Archives of physical medicine and rehabilitation 85.10 (2004): 1694-1704.17 Chwalbinska-Moneta, Jolanta, et al. “Threshold increases in plasma growth hormone in relation to plasma catecholamine and blood lactate concentrations during progressive exercise in endurance-trained athletes.” European journal of applied physiology and occupational physiology 73.1-2 (1996): 117-120.18 Lee-Young, Robert S., et al. “Endothelial nitric oxide synthase is central to skeletal muscle metabolic regulation and enzymatic signaling during exercise in vivo.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 298.5 (2010): R1399-R1408.19 Pedersen, Bente Klarlund, et al. “Role of myokines in exercise and metabolism.” Journal of applied physiology 103.3 (2007): 1093-1098.20 Nielsen, Anders Rinnov, et al. “Expression of interleukin-15 in human skeletal muscle–effect of exercise and muscle fibre type composition.” The Journal of physiology 584.1 (2007): 305-312.

Why Is Nutrition Important

Any situation the body perceives as dangerous or threatening triggers stress.

Also the “fight or flight” response…

This threat may be real or perceived as a physical danger or something more subtle.

For example:

Daily situations in dealing with food cravings, interpersonal conflicts, disagreement with a co-worker or financial pressures.

The body’s efforts to deal with a threatening situation cause a series of reactions.

Heart accelerates to provide maximum oxygen levels to organs and cells.

Muscles tighten and shorten to prepare for action.

You’re ready to maneuver through the situation (fight or flee from danger)…

Adrenaline flows into body heightening awareness for a quick burst of energy.

The automatic stress response serves a purpose, right?

It is there to protect you, but chronic stress can become a real problem.

Chronic stress means remaining in a stressful response state for a prolonged period of time and it takes a negative toll on the body.

It causes physical and psychological distress, which affects overall health and well-being.

Negative Effects of Stress:

• 43% of all adults suffer from health problems because of stress.
• 75% to 90% of all doctor’s office visits are for stress-related ailments and complaints.
• Stress is a key contributor to heart disease, headaches, body aches, high blood pressure, diabetes, skin conditions, asthma, arthritis, anxiety and depression.
• The 50% prevalence of any emotional disorder is typically due to untreated stress.
• The Occupational Safety and Health Administration (OSHA) reports stress is significant hazard in the workplace and costs over $300 billion annually…

Symptoms of chronic stress related to continuous release of stress hormones (cortisol) and elevated metabolism:

• The digestive system may experience stress as stomach aches, nausea and intestinal irritability.

• Mentally, a woman under chronic stress may experience racing thoughts, unreasonable worrying, lack of focus and disorganization and pessimism.

• A woman under chronic stress displays emotional and behavioral markers and may become irritable, experience feelings of overwhelm, depression and low self-esteem.

• Stress associated behaviors, overeating or undereating, avoidance and displaying nervous behaviors like nail biting and pacing can be symptoms of chronic stress.

• Stress related aches and pains could occur in different parts of the body. When muscles shorten or tighten to prepare for action within stress response and remain frozen that way!

This constant tension causes aches and pains in different parts of the body.

Muscular tension while under stress varies from one person to another…

Some women clench or tighten their jaw causing pain and discomfort in this area and possibly across forehead and scalp.

Other women hold tension in shoulders and neck.

Some women may find themselves experiencing chronic backaches…

Yoga and Stress Related Aches and Pain

Essentially, yoga acts as a therapeutic antidote to stress; provides physical, mental and emotional relief to women experiencing chronic stress.

Relief can happen during the actual yoga practice and the benefits often continue to present beyond sessions via yoga consistently…

Yoga poses ease stress related aches and pains due to muscular tension.

The yoga poses stretch, lengthen, strengthen, and relax tense muscles.

The meditation and breathing exercises calm the mind and nervous system.

The exercises allow relaxation, mental focus and clarity during and following practice.

The breathing and poses practised during yoga draw out a relaxation response in the body, which helps to decrease and regulate stress hormones.

It is also important to note that yoga has a profound effect on various aspects of health, including ability to lower blood pressure.

Yoga can support normal heart functions, help to regulate blood sugars in diabetes and decrease anxiety, all of which are commonly seen with chronic stress.

How To Utilize Yoga To Manage Stress

Daily yoga practice can be part of a stress management plan, consistency is key to health and well being.

Yoga provides a simple approach with progressive therapy.

Yoga poses are designed to reshape and improve health and functionality of muscle.

Support normal healthy joints and organs over a long period of time; it’s a form of fitness training where regular practice sets the stage for progression.

Fitness training which can support meditative and relaxation exercises associated with the practice of yoga.

According to Dr. Debra Fulghum Bruce, PhD, recent studies show results in 3 months of weekly yoga practice helps to relieve stress.

Stress can be related to headaches and backaches…

So its good to reduce stress, which lowers cortisol (stress hormone) secretions.

And also good to lower blood pressure which improves emotional stability and mood.

Practising yoga has been shown to relieve immediate symptoms of stress related aches, pains, mental distress and negative emotional states.

Also appears to effectively counter the fight or flight stress response by lowering cortisol levels by teaching the mind to observe (through meditation) rather than react to situations.

Women experiencing chronic stress can benefit greatly from doing yoga.

Have you thought about yoga as part of your health regimen?

You can begin with yoga by joining a class that is led by a qualified instructor.

There are also instructional programs available on DVD…

It is very important to learn proper techniques for poses and breath work to reap all the benefits yoga has to offer…

Yoga