This is a continuation of the article entitled, "Making Diets Work." In the original article, I introduced the concept of Diet ShockTM and its role in weight regain.

Statistically, two out of three dieters (roughly 68%) experience weight regain, which is gaining weight immediately after stopping a diet (in some cases during dieting). Weight regain posses a significant health risk to dieters because it initiates weight cycling, or the Yo-Yo Diet.

Why is this bad? Weight cycling has now been shown to decrease life expectancy rates and increase mortality associated with cardiovascular disease and certain cancers. For you, this means you must lose weight without gaining it back and avoid the dangerous cycle of the Yo-Yo Diet.

How do you diet to lose weight and not gain weight back? It's not easy but I will share with you a few steps from my own research to help make it possible.

<b>Diet Shock to Weight Regain</b>

A quick review is in order before sharing with you the steps involved to prevent weight regain. Diet shock is the body's reaction to eating fewer calories and losing weight.

Unfortunately, diets on the market today employ the exact method of weight loss that causes diet shock…severe calorie restriction producing extreme weight loss in the shortest time possible (aka, fast weight loss). This type of dieting method will eventually cause weight regain.

Why do the current dieting plans promote a weight loss method destined to fail? It's what you want. Fast and extreme weight loss is what sells. Slow and low weight loss (the method I designed several years ago for my overweight patients) does not satisfy the immediate gratification mentality of our society. In a nut shell, slow and low weight loss doesn't sell.

Once in diet shock, your body initiates a series of reactions that ultimately slow down your metabolic rate. From there, weight regain is just around the corner.

Remember, weight regain is not good for two reasons…

1. Leads to the Yo-Yo Diet, which has now been shown to be as much of a health risk as obesity.

2. Weight regain results from a slower metabolism brought about by the breakdown of muscle tissue. The weight you gain back is all fat, replacing the lean tissue (muscle) that was lost due to diet shock. You're actually worse off then you were before starting the diet.

In order for you to lose weight and keep it off, you must make your diet work by adding five simple solutions. As a whole, the five solutions will prevent diet shock and weight regain. Without the 5 simple solutions, weight regain is inevitable.

<b>Five Simple Solutions for Losing Weight and Keeping it Off</b>

1. Keep, tone, and build muscle through resistance exercises using resistance bands.

This is an easy way to, at least, tone muscle. Additionally, I teach a little trick that can actually tone muscle faster, in about half the normal time. It's simple and quick with one training session lasting only 30 minutes.

2. Add more protein and raw vegetables to your diet.

Just keep your total protein intake under 1.5 grams per kg of body weight (1 pound=2.2 kg).

3. Shape your weight loss goals and cycle your diet.

On average, you can double your chance for weight loss success by doing applying the two techniques (based on research collected from my patients).

4. Exchange it, couple it, and combine it.

Three more techniques to almost guarantee your success at losing weight AND keeping it off.

5. Follow a maintenance plan to keep it off (it's almost like a separate diet).

The simple maintenance plan that I developed is an absolute requirement for successful prevention of weight regain.

Don't even try to diet without applying these simple solutions. For details, check out my site at the URL given in my Bio section.

To Healthy Living!

Michael A. Smith, MD

Chief Medical Consultant

Diet Basics Website

Are you carrying a little extra weight around the middle? Maybe you've got more than just a little weight problem? Maybe it's a rather large one and you need to get rid of the fat for health reasons? Rest assured that you're certainly not alone!

Obesity in America is at an all-time high. One of out of every three Americans is obese, a number that has doubled in just ten years. This epidemic is also growing out of control in other countries around the globe.

When you are overweight, it's a serious issue. Carrying extra weight can make you more susceptible to heart problems, diabetes, strokes and various types of cancer. It can also affect your body image as well, thus causing problems with your self-esteem. You deserve to be healthier and take off some of that weight, that is making you unhealthy but what if you're like me and love food so that you hate the idea of having to eat rice cakes and alfalfa sprouts, or starving yourself just to help the weight come off.

Many people associate weight loss with being hungry all of the time. They're afraid to start a weight loss plan because they want to avoid the frustrations of hunger. A lot of times for many people they think it's better to be overweight than to starve, I'm no exception. I really like to eat, so there's no way I would be constantly hungry for the sake of being thin! What kind of life is it if you're always feeling hungry? Our natural instinct tells us to eat when we are hungry. Hunger is a signal telling the body that it needs to eat. It is also a signal to the body that it is in danger, that it needs food now. Our body doesn't care that we live in the modern world where food is plentiful. It acts the same as it would if we were living in the wild, having to hunt for our food. It is not wise to go against the instinct that is designed to protect us from starvation.

So, get ready for a surprise, you do not have to be hungry in order to lose weight. On the contrary, eating regular meals and keeping yourself full is what will actually help you stick to your healthy eating plan and reach your goals. Keeping your hunger in check will help you avoid overeating. It will also prevent you from feeling miserable, frustrated and out of control. Diet and weight loss is big business these days. It seems you're always seeing and hearing advertisements for weight loss products that promise amazing results. Some of them have their own meal plans, some are just small little pills that purport to burn fat and others ask you to cut certain foods out of your diet in order to adjust the body's metabolism.

There are many people out there who have amazing success using these programs, if you want to join these, that's wonderful but know that everything they offer you can be done all on your own because the downside to these companies and diet plans is that they can often be expensive. The pills that you take for weight loss can contain dangerous chemicals, or have a large amount of caffeine that make you jittery and feel out of control. You can prepare the meals that these companies offer you and gain the same effect that those fat burning pills give. You can be in control of your own weight loss program and you don't have to starve to do it!

It won't be easy and you'll have to maintain your willpower to be successful but losing weight, without starving yourself and spending thousands of dollars, is a goal that you can achieve!

Copyright 2006 Glen Ingram

Diabetes is one of the fastest growing diseases today. One of the things dealing with diabetes is maintaining consistent sugar levels in the blood stream.

No matter if you have diabetes or not, you probably have experienced times in the day when you could just lay down on the couch and take a nap. In many cases, this is not because you are tired, it is because you have elevated your sugar levels in your blood, either by not eating for a period of time or eating to much during a meal. We eat a big lunch, or foods filled with starches and at 2:00 we need a nap.

Here is what else happens when blood sugars are low, we have a don't care attitude. In other words we make poor choices in what to eat, just to make us feel better. I get a little irritated when my blood sugar levels are low. This is when I could care less about good of bad food.

So a good simple mindset when we get up in the morning is; maintain my sugar levels today. Here are some suggestions:

Put some snacks like nuts in your car incase your energy crashes and burns.

What the portions of foods at each meal.

Eat more of your complex carbohydrates for breakfast.

Increase the amount of protein in your meals.

Eat less rice, breads and pastas at meals.

Try not to allow five hours between grazing.

The fact is you are not burning many calories when your blood sugar levels are low. You will also tend to make poor choices too. Yes, you may have to pre plan your day. Yes, you may have to eat more often during the day. But, in the long run, you will lose more weight if your blood sugar levels are not as if you are riding a rollercoaster.

In terms of books sold, perhaps the Atkins diet is the most successful of the modern age. It obviously would not be so successful if it did not work and work quickly.

However, there are several cons as well as pros to the Atkins Diet, and we shall compare it to the Go-Carb Diet (good old carbohydrate diet), and give you the opportunity to chose for yourself.

Due to the notoriety of celebrities using the Atkins diet, and the promotion of the book itself, it has become very well known and widely practiced, at least for a while.

The advantages claimed over a Go-Carb diet are:

There have been endless numbers of fad diets over the years, each one promising to free you from the bulge. You see numerous infomercials on the next so called proven weight loss strategy such as diet programs, supplements, and fitness equipment. In fact, there are certain companies that claim their product will just strip fat off of you simply by taking their supplement and going to sleep.

I must say that I have seen some pretty absurd claims by companies over the years. There have even been many authors who have written about weight loss that preach their strategy is the only true solution to weight loss and permanent weight management. Most of you are aware of the weight loss networks that lure you into believing that by following their diet regimens, you will be free of your weight management issues forever.

There are also those fancy gadgets that claim fat will just burn away simply by using them minutes a day. Well, I must say again, that although these claims all sound very promising, they hold little or no true validity. I am aware that some of these products, supplements, and regimens may have worked for some people, however, I have yet to see or hear of a high number of consumers who experienced permanent weight loss.

In fact, if any of these so-called weight loss solutions worked permanently and on a grand scale, then we would not have the high percentage of overweight people in this country that we do. A point worth noting is that the United States has the highest percentage of overweight people among the industrialized nations. Things that make you go hmmm

Most Mediterranean Foods are known as the cuisine that has evolved over the centuries, specifically in the sixteen countries that surround the Mediterranean. These primary countries who have influenced the evolution of such foods are Southern Greece, Italy, France, Portugal and Spain. These countries are characterized by the longer life spans of their people as well as the lower incidence of heart disease and cancer.

The Basic Mediterranean Diet

Many Mediterranean foods contain complex carbohydrates, many vegetables, fruits, beans, pasta, rice and many other grains. Since the Mediterranean countries have all had access to the sea, fish is popular however due to over fishing the use has somewhat tempered down a bit now. Wine is also taken frequently however in lesser or moderate quantities and all the food is cooked in olive oil. Apart from giving the food a taste of its own. olive oil is also considered to be therapeutic in nature and is naturally cholesterol free which reduces the risks of a heart disease.

A Typical Mediterranean Meal

Typically, a meal will start with appetizers, for instance the Moroccon olive salad or Turkish stuffed grape leaves. If the season is right sometimes a filling Mediterranean soup such as the heavy fafa bean soup from Sicily or the pasta soup from Greece along with fresh unprocessed bread can make the entire meal. Bread is often served and a couple of popular breads are olive bread from Cyprus or sesame bread from Egypt.

The main course consists of a lot of vegetables, fetta, pastas or legumes which basically imply plants will form the majority of the meal with servings of fish and meat. Some examples are the Greek eggplant pilaf or simple Tunician fish dish with couscous which is a semolina grain.

The last course is invariably quite simple with a cup of Turkish coffee or Moroccan tea and for dessert, simple things like Algerian almond cookies, lemon tart from Provence, baked figs from Greece or simple Sicilian lemon ice.

What are the popular Mediterranean Foods?

Some of the popular forms of Mediterranean foods include Fish dishes because of the proximity to the Mediterranean Sea however because of over fishing in this area much of the fish now needs to be imported.

Barbecue food is popular in these areas where meat is cooked by using the heat of charcoal and wood. Barbecue is popular in most parts of the world although the technique will differ slightly every where the basic preparation is the same.

Pita bread is wheat flatbread made with yeast and apart from being part of the Mediterranean cuisine also forms part of the traditional cuisine in many Middle Eastern and African countries. There it is known as the Lebanese, Syrian or Arabic Bread.

Hummus which is a dip made of chickpea and sesame paste with flavorings of olive oil, garlic, lemon juice and paprika. This dish has become quite popular as a breakfast dish and has gained currency throughout the Arab World.

Are Mediterranean Foods healthy?

Mediterranean Foods have become popular in the 90s in the western world mainly because it has so much supporting research from a plethora of universities and research assocoiations across the globe. Additionally, it's considered the major cause for the longevity of people in this region along with the reduced incident of heart and other diseases when compared to the western world. This is owed to many factors including Olive oil which is high in antioxidants and unlike the animal fats consumed in America is said to be controlling cholesterol and reducing heart disease.

What is cellulite and how can one get rid of it? This has to be one of the most pressing issues for people, and women especially. First of all, what is cellulite? Cellulite is a term that was coined in France back in the 1970's that was used to describe the dimpling pattern of fat found on the buttocks, hips, thighs, and even upper arms. Researchers have found that cellulite is structurally no different than deeper subcutaneous fat deposits, it is only closer to the surface.

The reason why the skin appears dimpled is related to fibrous structures that are connected to the muscle's outer sheath, called septa. Think of the septa as a net, and envision a net full of something. It takes on a lumpy shape, does it not? So, as the buoyant fat cells enlarge, the septa "net" only becomes tighter and tighter as the fat pushes against the skin.

Part of the reason as to why women typically have more of a problem with cellulite is due to the layout of the septa and its elasticity. For men, septa is arranged in a lattice-like pattern, thus allowing more support for the fat and preventing it from squeezing through as it does with women. On the other hand, women have a more vertical, box-like structure which allows for greater fat passage. However, both types of septa are flexible enough to stave off the buoyant fat when at a young age, but as we get older, the septa becomes rigid and bears down on the fat. This is when cellulite becomes noticeable.

Now, it needs to be recognized that cellulite is also genetically determined since the more septa bands one has, the greater the cellulite deposits. Furthemore, it also needs to be known that because of its genetic nature, cellulite is just as common in thinner women as it is in larger women. A large majority of all women struggle with cellulite, not just the overweight.

Now what can be done to remove cellulite or lessen its appearance? The most sensible "first line of defense" would be to try some creams and lotions. While plenty are bogus, some actually do elicit some genuine results. An ingredient that one needs to look out for are things called methylxanthines. Caffeine is an example of a methylxanthine. Dermatologists have enough evidence to show that creams with methylxanthines actually help to pull fluids out of the spaces in between cells and induce lipolysis, or the fat burning process that takes place just beneath the skin. These creams actually trigger fat cell reduction with noticeable results actually occurring after only eight weeks.

Now as far as diets are concerned, there is a diet that has been formulated by Dr. Howard Murad that supposedly aids in cellulite reduction. His diet stresses nutrients such as lecithin, essential fatty acids, amino acids, and antioxidants. Together these reduce cellular inflammation, reduce stored fluids, and increase circulation deep in skin cells. Dr. Murad claims that by following his diet, you are strengthening your cell membranes and keeping cellulite from migrating to the surface. The only critique would be that Dr. Murad's book, cellulite serum, and a month's supply of vitamins costs the buyer $210. Other dermatologists have recommended a balanced diet that incorporates more fruits and vegetables will help to reduce fluid retention just as well as Dr. Murad's clever marketing ploy.

There are other, more expensive methods, such as light therapy and mesotherapy, but they are very costly and mesotherapy is still highly controversial since it requires a "cocktail" of various medicines that would ordinarily not be prescribed for the break up of cellulite to be injected into the body. So, I won't be covering that method in this particular article. On the other hand, light therapy has been successfully and safely used to melt cellulite as the skin is massaged to increase circulation and drain the lymph vessels. One means of light therapy, called TriActive, relies on laser light and has been proven to be successful 83% of the time. Even a checkup held three months later shows virtually no signs of regression. The other light therapy option is called VelaSmooth and uses a combination of radio frequency energy and infrared light to heat up and then release cellulite from cells.

At the same time, the VelaSmooth device rolls over the skin in a massaging motion, using suction to break up and restore some elasticity to the septa bands. Finally, if money is no option, then look into light therapy, but TriActive light therapy will cost $1200 for eight weeks of treatments and ten VelaSmooth treatments will cost as much as $2000. Ideally, one should look first into supplementing their diet with more fruits and vegetables, and trying some of the methyxanthine cellulite creams for at least 2 months.

Also, try to take some before and after photos to document the differences. All is not hopeless when it comes to cellulite and remember that between 85%- 98% of all postpubescent women have cellulite, and yes, even the prettiest and thinnest stars of Hollywood struggle just as you do. So, don't despair, but if you must, focus on your diet and any of the previously mentioned modes of treatment and you'll truly be surprised by the difference they can make.

Have you ever noticed something?

It seems to me that whenever we compare ourselves against others (in any facet of life); we tend to focus on similar people around us.

Let me explain.

Let's say that you're 35 lbs. overweight, you don't watch what you eat, and your idea of a workout consists of twisting off beer caps.

So, let's say that one day, you finally think that you need a way to lose weight and get in shape (what took you so long?).

First of all

Affirmations are a mainstay of New Age philosophy. In fact, Louse Hay's book "You can Heal your Life", which has many affirmations that purportedly have allowed people to transform their lives through affirmations and visualization, gives us a powerful tool in the quest for weight loss. Affirmations, whether you believe in them or not, really seem to work.

What are affirmations? They are simple statements that you repeat to yourself, out loud, looking in a mirror if possible. They are present tense statements starting with "I"

Hoodia gordonii has been used for thousands of years by the San tribe (also commonly known as bushmen) of South Africa to decrease appetite. The bushmen use the hoodia by chewing the root while on long desert expeditions.

The appetite controlling features of hoodia gordonii were discovered in the 1990's when a South African laboratory known as CSIR did a study about the diet of the San bushmen. Hoodia was tested by being fed to animals, who subsequently lost weight.

Hoodia works by affecting the hypothalamus, a gland located at the base of the brain that regulates numerous bodily functions and signals, including hunger. Hoodia works in the same way that glucose does. However, hoodia has been found to be thousands of times more efficient in controlling hunger impulses.

There are many different products on the market to choose from. You can find hoodia gordonii in pill form, liquid form, and spray form. But perhaps the most exciting new product available is the hoodia patch.

The hoodia patch is applied to clean, dry skin daily. There are no worries about forgotten doses with the hoodia patch. The hoodia gordonii found in the patch is slowly released into the bloodstream and works by tricking your brain into thinking it's full.

There have been no unpleasant effects associated with taking hoodia gordonii for weight loss. If you experience any skin discomfort or rash when using the hoodia patch, simply switch to a different form such as liquid or pill.

When purchasing the hoodia patch or any other hoodia product, make sure that it comes from South Africa. The only authentic hoodia available is protected and grown on farms by the San tribe, who receive compensation for hoodia sold. The current patent for P57, the component responsible for hoodia's weight loss qualities, is held by the Phytopharm company.

Phytopharm is the only corporation who can sell hoodia specifically for weight loss purposes, but other companies can legally sell hoodia in patch, pill and liquid form as long as they don't advertise that it is for weight loss.

The hoodia patch, when added to a healthy diet and exercise routine, can increase your chances of shedding unwanted pounds quickly and easily.