Monthly Archives: May 2011

Three Tips to maintain your laptop battery

May 30, 2011

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Some sort of. As soon as the acquire connected with notebook computer battery packs intended for in excess of triple intended for 12 time receiving, to counteract “memory effect”

Primary consult an exceptionally dumb dilemma: the good friends include cellphones, suitable? Many good friends with the employment of mobile phone devices are going to be consciously or maybe undoubtedly, as per this company to help tell some others to try and do the one thing, that is certainly, as soon as the primary several mobile phone devices to obtain returning this power supply impose is usually 12 time connected with dell PA-10 ac adapter, then all over again soon after isoelectric utilised impose. Graphs on account of good friends to help stress about the cellular telephone battery packs include “memory effect”, this ram consequence means this power supply for an extended time the subject of a selected do the job circuit, on auto-pilot hold this tendency. Thus, indicating that in case solely 50 each power supply impose % of times for starters, subsequently as soon as the power supply impose ram consequence are the the very next time solely impose to help 50% of times to help “charge isn’t going to go forth. inches In truth, that “memory effect” which the nickel-cadmium in addition to dime precious metal hydride battery packs, this lithium-ion notebook computer battery packs, ram consequence is sort of minimal.

G, power supply isn’t going to match public expectations, undoubtedly problems while using the power supply

Good friends will probably get hold of a portable computer off stress about this matter. Really, while using the labor and birth connected with Centrino technological know-how helps make this notebook computer power supply such as dell PA-12 ac adapter intended for for a longer time standby time period doable. Makers connected with mobile computing all the more proclaimed intended for 10-hour “battery lifetime typical. inches In truth, it is merely to catch the attention of a persons vision connected with people is usually an promotion solely. Almost all notebook computer battery packs are not able to satisfy the so-called “official standard”, most likely good friends recall protecting technological know-how ASUS Electric power 5 Tools complex technological know-how (likewise improved type connected with Electric power 5 Tools +), M6 combination of ebooks often known as this power supply extensive to help 5. 5 time, although Asus’s gross sales workers explained to mcdougal on the ebooks of times power supply lifetime likewise in relation to 3 time. Certainly however, power supply creation operations intended for recent shoppers seriously isn’t your dilemma is usually reconciled. And once challenged power supply isn’t a “official power supply when using the standard” Don’t stunned as soon as good friends on account of low number of reasonable length of time would be the usual (but if your notebook computer power supply towards public typical, subsequently you need to will not Paizhuan, When i claimed the vast majority of ebooks. )#)

Age, long-term relaxed to one side devoid of battery packs

End users sixty typically pushed aside. Although this may not be a compact difficulty, in addition to When i talk with this notebook computer electrical engineer explained to mcdougal, quite a few portable computer makers to help propose that end users management this power supply in excess of 5%, this kind of technique is usually to do away with passivation on the electrode, considering that the notebook computer power supply for the manufacturing area any time received witout a doubt began to slow-moving self-discharge (to help initialize this power supply matter has been doing this handyroom is usually finish, most of us does not have to stress about), some sort of notebook computer may just be people for the manufacturing area a few months soon after acquire, along with the power supply possesses dropped a few months this. In this article all over again It is suggested that in case long-term good friends exactly who will not operate the power supply in addition to pa-1650-01 ac adapter power, it’s best to get away from this notebook computer power supply 40% : 50% in excess of permitted to self-discharge electric power, at no cost, subsequently relieve this power supply by you’ll be able to not work out or perhaps scrapped. You think that, oh, self-discharge need to be to discharge, although there is absolutely no electric power whatever you said, oh, no worries weird!

May ought to be aware of this dilemma: in the event long-term battery-powered instead of centric by means of AIR CONDITIONING UNIT adapter (like learners), fit this power supply within a trendy dried area such as showcase. This process is usually to pun intended, the monsoon setting, though should the full will not, where to discover this power supply in addition to ebooks, will not imagine most of us obtained this ebooks in the event the focus connected with phone and discover, small business seriously isn’t different on the power supply along with the unit located?

If you want to buy laptop battery, you can go to the cheap laptop accessories store to buy it.

Why I am not losing weight?

May 28, 2011

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I have been able to lose 13.5 pounds. I am having trouble going below 200 pounds. I have been eating 1,000-1,100 calories daily and walking 2 to 2 1/2 miles per day. I do not understand why I am not losing weight. Any advice would be appreciated. Thank you so much!!

Thank you for your question. In theory with what you are doing you should be losing weight, however, there could be a couple of reasons for weight loss to have slowed down. I have listed a few things for you in order to answer your question.

1^st I would advise to check with your doctor for any hormonal problems such as thyroid dysfunction and possible underlying diabetes. Excess weight can be connected with hormonal imbalances or possible first stages of type 2 diabetes. If you haven’t had all these checked I would highly recommend it. Such issues can slow down weight loss or they could be the reason you cannot lose any more weight. In such case your doctor will be able to advise you in terms of treatment and appropriate diet.

2^nd Make a diary of the foods and drinks you eat for about a week. It could be little things which you may not have accounted for such as fizzy drinks (coke, lemonade), sugary milky coffees, alcohol etc. which can carry a lot of extra calories. From your diary you can see if indeed there are things which were adding to your calorie intake and you can adjust your diet accordingly.

3^rdYou have lost quite a lot of weight so far. Was that done over a long period of time or quite quick? Sometimes the heavier we are (especially passed the overweight range) the more difficult it is to lose that little bit of extra weight. It could be that your body reached a plateau and is straggling to gain the momentum it needs. Some research has shown that for some people with a lot of excess weight is best to follow a very low calorie diet. But before you consider following a radical diet have a check with your doctor (1^st point as well as if it would be safe for yourself). Very low calorie diets can be hard to follow and can put considerable strain to the body. In addition, if you do follow a very low calorie diet, make sure that:

Consult your doctor and make sure is safe, appropriate and that there are no underlying medical issues.
You have a varied nutrient intake. Aim for a diet that has a higher protein intake and lower carbohydrate intake. Keep some carbs for your walking.
Don’t follow it for very long period. Use a very low calorie diet to help your body gain momentum in losing weight and not as a very long term prospective.
Account that you are doing some walking and should have an appropriate calorie intake for it.
If you do lose some more weight increase your physical activity/exercise and slightly increase your calories to have enough energy for exercise.
If you do opt for as low as 500 kcal a day best not to do any high intensity exercise.

4^th Make sure you do not skip meals. I understand that you do consume an average of 1000kcal per day, however, if you have breakfast and nothing else all day for 10 hrs until the night you could be slowing down your metabolism. You would still use some of your own reserves for fuel but your body will try to hang on to as much as it can as it feels that is starving through the day. It is best to have all 3 meals through the day (breakfast, lunch, dinner). You can try to delay breakfast in the morning to increase fat burning but do have it. Also have a protein based breakfast which helps in felling full for longer. Moreover, you could add green tea to your diet which has been linked with increasing metabolism and aiding weight loss. However, don’t expect that you will lose loads of weight with just drinking green tea. It just helps in combination with everything else to increase weight loss.

5^th Try splitting your ‘walking’ into 2 sessions instead of one. Some studies suggest that by having 2 sessions of exercise can increase metabolism. It may be helpful to add some resistance exercises as well. Don’t have to go to the gym just adding a couple of exercises for 10 min such as bicep curls could help. I would not recommend lifting heavy weights or doing squats as it can put extra strain to your knees and back and lead to injury. Light weights, and to your ability. In general just try to keep physically active through the day with things such as cleaning the house, walk to the shops instead of taking the bus etc. However, if you do follow a very low calorie diet do not increase your exercise.

I hope these few steps help to put you in the right direction. If you have any further questions please do contact me again.

Answer provided by Hara Hagikalfa. You can ASK YOUR QUESTION and get your personalized anwer.

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I exercise daily but cannot lose weight

May 28, 2011

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I am a 42yr woman that is having the most difficult time losing weight. I am in need of major help. I joined a gym on 03-12-11. It is now 05-22-11 and I have only lost 5lbs. I currently weigh 210. I am going to the gym every day after work. I am on the elliptical or treadmill for 45-60 min, then I do the weights (every muscle group) for at least 30-45 minutes. I am consuming around 1300 calories a day, and I am trying to drink at least a gallon of water a day.

I would like to know what I am doing wrong, or what I need to change. Is there anything you can suggest?

Thanks for listening.

Thank you for your question. First, is hard to calculate your BMI and if you are overweight as I do not have your height. From reading your email I wonder if you actually doing too much. Too much exercise can have the opposite effect, as it can place a lot of stress and strain to your body. I can make the following suggestions:

First of all it may be a good idea to consult your doctor and have a hormone check such as thyroid hormones. It may be good to check your hormones for possible pre-menopausal issues. Such issues could be slowing down your weight loss. Pre-menopause could start as early as 10 years before the actual menopause and it also be influencing body weight. Sometimes the changes could be minimal and may not be detected or you may not have any other menopausal symptoms.

Reduce your exercise. You need to allow some time for your body to recover from the exercise and also to rebuild its self. Also over-exercising can lower your immune system, decrease your muscle fitness and make you feel fatigued and run down. Moreover, it could increase the stress in your body which could be leading in hindering your weight loss. Decrease your gym days to 5 days a week and have two days for rest. You can still be active during those two days just avoid the gym. In addition, is best to do the weights first and aerobic exercise after your weight session. Your body uses glycogen to fuel the weight session and then having been depleted (or low reserves left) it uses fat to fuel aerobic exercise. You may feel a bit tired to start off but after a couple of sessions your body should adjust to burning more fat.

I would not recommend that you reduce your calorie intake any more as you are exercising and you do need the energy. However, you can make a few adjustments such as: 1. Have a delayed protein based breakfast. Increase your protein intake such as meat, fish and lower your carbohydrate intake such as bread, and pasta. Have carbs after you exercise. You need some carbs for your exercise; however, if you have carbs just before you go to the gym you could be burning those carbs. Well you do burn fat as well but you increase your fat burning. It may be also helpful to keep a diary of foods and drinks for a weeks as there could be things that you may not realize and add to your calorie intake (i.e. fizzy drinks, throat sweets).

Another thing to consider is that with exercise you would have increased your muscle which can be heavier than fat. It could be that you have lost some fat from your body but it does not show up as total body weight loss due to the increased muscle weight. After 2 months in the gym some muscle adaptations should have started taking place.

With the information provided these are the things I can suggest so far. There are a number of factors that can influence weight loss such as the amount of excess weight we carry. The more weight the harder weight loss can be, or things like lack of sleep can increase weight gain. I hope the suggestions are of help, and if you have any further questions do contact me again.

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Weight loss with crash diets, is it possible?

May 26, 2011

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Is weight loss with crash diets the same as looking for gold at the end of a rainbow? Wouldn’t be great if we could eat whatever we liked and when we did need to lose weight, we could pick up a miracle diet follow it for a week and get results in our doorstep. Wouldn’t be great if there was a bucket of gold at the end of the rainbow as well? Well for a lot of the available crash diets that’s more or less the case. I am holding my breath for the one diet that I might have missed.

Crash diets explained

There are actually hundreds of different crash diets in the market and it is beyond the scope of this article to look into each and every one of them. Crash diets are usually of restricted calorie intake and aim in achieving radical weight loss in a small period of time. Such diets are usually fasting diets sometimes combined with exercise and are often accompanied by supplements, diet pills or laxatives. It is very common for crash diets to be based on a fruit or vegetable which is meant to have unique weight loss powers. Examples of such diets are the cabbage, grapefruit and the acai berry diets. In general a lot of the crash diets are based in extreme eating habits such as drinking only juice (juice diet), or ingesting a tape worm (the tape worm diet, yes it is real).

Although crash diets are predominately short in duration (usually 3- 10 days) some may advocate that they can be followed for longer or follow a cyclical pattern such as one week on one week off (see also 17 Day diet review). Crash diets have in general been criticised as being unrealistic, unhealthy and that there isn’t such thing as quick weight loss. However, there are testimonies from people who swear they lost the weight and it is the best thing on earth. So what is the truth, and do crash diets actually work?

Crash diets: the theories answered

Each crash diet has its own theory behind it. In this part I will look at some of these theories and provide an answer for each.

Theory 1: In some simple terms one theory is that if you radically reduce calorie intake you will lose weight.

Well that is partly true. By reducing calorie intake the body will mobilise its stores to use for the energy it requires. In order to lose weight there will have to be a negative energy balance, which means that the calorie intake should be less than the calories used by the body. It must be note that in real terms this is a little bit more complicated than that and there are a number of factors that can influence the metabolic processes of the body such as medical conditions, and stress. But we will accept for the purposes of this article that this is in part true for the average healthy person who sleeps well and is stress free.

However, what is important to remember is the process in which the body will start using its energy reserves. Even if complete starvation takes place the first thing the body will start using is its glycogen stores (sugar stores) from the liver and the muscles. It will then start mobilising some fat and protein and within all the process it will lose a lot of water as well. The body does use some fat throughout the day anyway, but to it does need more time to adjust in burning solely fat once glycogen has started finishing. Protein is the most important thing so it will try to save it as much as it can. It will use some protein in the process but it will indeed try to spare it for as long as possible. What does all that mean in terms of weight loss? In the first phase (about 1 week) of fast like dieting what you lose is glycogen loads of water and some fat. In general the amount of fat lost is not measurably significant.

So yes you will lose pounds but is mostly glycogen and water with a small amount of fat. In addition, metabolism will start to slow down quite quickly so by the end of a week you will be burning even less energy.

Theory 2: The fruit/vegetable/supplement has unique properties and causes the body to lose weight very fast.

Whether is acai berry, or cabbage, or grapefruit or a juice from Mars there are not sufficient scientific evidence to show that either of these induces weight loss. Some studies which may be available are of poor quality and results are highly questionable. Some of the fruit may have different nutritional properties such as acai berry is an antioxidant and is no doubt that they may have positive effects in health. However, this is a different matter and not always related to weight loss.

To my knowledge these which have shown results in some scientific studies in aiding weight loss are green tea catechin and dietary calcium on its own or in combination with vitamin D (basically from food and not as a supplement). However, do not expect to drop dress sizes with just drinking loads of green tea. A healthy and appropriate weight loss program will be needed in combination.

Theory 3: The diet plan will change the body’s metabolism achieving weight loss and it will be all from fat.

Well there are ways to alter the metabolic processes and increase the metabolic rate (rate by which we burn calories). However, for any long term adjustments to take place (example retraining your body to burn fat more efficiently) do take around 2 weeks. Each person may react differently and may take slightly longer or slightly quicker in making such biological adaptations but at average 2 weeks is the time required (see also: lose weight in 2 weeks). A 3 day crash diet is unlikely to induce such long term changes.

It is true that your body will start adapting to extreme conditions almost immediately. The word is start and in extreme conditions it will adapt for survival. For instance in starvation or fasting style diets the body will start to make metabolic changes in the 1^st 8 – 10 hours after the last meal. If no food is being ingested as the day goes on changes will continue to be made with survival in mind.

In addition, the body can learn/adapt to burn more fat as fuel however, there is no such thing as burning only fat. We use a combination of fuels all the time. We can use one kind of fuel more or less according to the activities we carry out and our diet among other factors.

Theory 4: Fast weight loss with crash diets is healthier and safe.

There is not a yes or no answer for this. It is true that some studies have shown that obese people who achieve fast weight loss had better long term results in sustaining the weight loss and in terms of health. It is also true that a number of studies suggest that crash diets can lead to weight fluctuations related to yo yo dieting and have been associated with a number of health complaints and risks.

What is important to consider is what kind of diet is used and if someone is obese or not. There are major differences from biological to general health between obese/morbidly obese and just overweight people. It is often the case in obesity that health risks deriving from obesity outweigh the health risks of a fast weight loss. However, in either case I would not recommend to follow a crash diet just because you read somewhere that research says is better. Always consult a medical professional especially if there are any other medical conditions and complaints present. It could well be that the strain put on your body trying to deal with food deprivation is high and risky.

I would definitely argue that a crash diet such as the tape warm diet is not healthy or safe for anybody regardless of body size, age, or any other factor in the world. This is just an example to actually say that some diets are far from healthy or safe. Some very low calorie diets may be recommended for some situations, but it is usually advised to try and include a variety of foods and nutrients.

Also some of these diets are only meant to be followed for a very small period of time. They are not designed for longer as they may not be healthy or safe. If you are not getting results from a 1 week diet does not mean that you need to do it longer but that it is actually not working. Maybe it is true that you will not lose 1 dress size in a week. Moreover, restrictive and very low calorie diets have been associated with musculoskeletal complaints, and can lead to suppression of the immune system leading to high risks of contracting illnesses and infection.

Theory 5: The diet is cleansing, detoxifying, as nature intended, healing, will aid digestion.

There are not actually sufficient scientific evidence to support that detoxing or cleansing the body has any health benefits. The body has its own mechanisms to filter and remove toxins. In addition, some of the theories in which foods are ‘toxins’ for the body and which are ‘healing’ foods are not based on scientific evidence.

Diets which are very restrictive in what kind of foods they allow such as just juice diets could lead in nutrient deficiencies. Very restrictive diets which are recommended for long periods have been connected with vitamin A, vitamin C and amino acid deficiencies. All nutrients are vital for the body, including fat. Nutrient deficiencies are far from ‘healing’ or ‘healthy’ for the body.

In addition some of these fasting/only liquids diets can lead to gastrointestinal complaints. Suffering from diarrhoea is not a form of detoxifying or aiding digestion or ‘the way nature intended’.

In simple words the benefits gained from a crash diet are not usually sufficient enough. Any weight lost will be mostly water and it will be gained back very quickly. If someone wants to use a crash diet to lose that inch to fit in that dress/trousers etc yes it is possible as long as you are aware that is not actually loads of fat what you are losing.

Article by Hara Hagikalfa.

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The 17 day diet review

May 22, 2011

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The 17 day diet appears to be the new craze in the weight loss world. It is not unusual for diets to appear, become fashion and in time disappear or get discredited by professionals. So it will not come as a surprise if the 17 day diet follows the same path or if people start questioning its credibility.

So does the 17 day diet really work or is just one of the many trends that come and go? This article will look at the details of the 17 day diet and review these.

The 17 day diet details

The diet was designed by Dr. Mike Moreno a family practice physician and became popular after being introduced in a US TV program. The diet is mainly available through the internet, and is detailed in the 17 day diet book, published by Dr. Moreno.

The diet is divided into 4 cycles each lasting 17 days which are accompanied with specific diet plans. The cycles are as follows:

1^st – The accelerate cycle (Days 1-17). During the 1^st cycle the diet plans allow unlimited lean protein (in the form of lean meat including 2 eggs per day), a small amount of oil (i.e. flaxseed oil or olive oil), small amount of fruit and probiotics such as yogurt. Total recommended/given calorie intake is 1200 cal.

Diet plans don’t allow starchy vegetable such as potatoes, processed or ‘white’ carbs (i.e. pasta, bread), sugars and alcohol.

The plans also include drinking green tea and 64 ounces (aprox. 2 litters) of water. According to Dr. Moreno the 1^st cycle is like a cleansing period in which the body clears sugar and toxins from the blood. It also promotes rapid weight loss and fat-burning, discouraging fat storage. It promises weight loss of 10-12 pounds.

2^nd – The activate cycle (Days 18-34). During the 2^nd cycle the diet plans decrease the amount of fat into 1 serving and introduces ‘healthy carbs/starches’. Examples of Dr. Moreno classifies as healthy carbs/starches are legumes, brown rice, bulgar and sweet potatoes. The average calorie intake is around 1500 cal.

What is important in this cycle is ‘calorie cycling’. What is classified as calorie cycling here is alternating low calorie days with high calorie days. The theory is that this calorie yo-yo’ing will confuse the body and will keep the metabolism guessing. In result the ‘confused’ metabolism will not slow down and weight loss will not plateau.

3^rd – The achieve cycle (Days 35-51). During the 3^rd cycle the diet plan expands and allows a large variety of fruit, vegetables, proteins, fats and starches/carbs. Protein is restricted to the size of a sponge.

The cycle also allows 100 calorie snacks and a serving of alcohol.

4^th – The Arrive cycle (days 52-life). The 4^th cycle is the maintenance cycle which is meant to last a lifetime. The diet plan is to just follow plans from cycles 1, 2 and 3 through the week. At the weekend the plans allow 1-2 favourite meals (eat what you like) and 1-2 alcoholic drinks per day.

The recommendation given is splurge but do not binge. The theory is that in his way dieters can keep in track with their weight and it will be easier to pick up on Monday from where they left off. The last cycle is considered to be the weight stabilisation cycle. Dieters are advised weighing themselves once a week and if they have gained 5 pounds to go back to the 2^nd cycle and diet until they lose the weight.

The theory behind the 17 Day Diet

According to Dr. Moreno the diet will guarantee fast, radical and sustainable results. The theory behind it is that:

By breaking down the diet in 17 day cycles dieters will not feel bored and are more likely to comply with the diet. In addition the body takes approximately 17 days to adapt therefore each cycle is 17 days.
A 2^nd aspect is calorie cycling and tricking the body and the metabolism. By calorie cycling the metabolism will not slow down and therefore weight loss will not plateau.
The diet will give the basis for healthy eating and healthy lifestyle so when dieters arrive in the 4^th cycle they will just practice what they learned from the previous 3 cycles.
The diet is also accompanied with a 17 min exercise workout which will aid in both weight loss and healthy living.
Dr. Moreno is citing a scientific research which supports that fast weight loss has more sustainable results than slow weight loss.

The facts

It is not a very bad diet. It has some principles for healthy eating and lifestyle, such as don’t eat junk food, and do eat fruit and vegetable combined with exercise. Some people do like to follow a specific diet when trying to lose weight, and in comparison to some other diets available in the market, it is not too bad.

However, it is not something new. The Dukan diet has a similar 4 phase outlook and structure. Phase 1 or cycle 1 in all those diets involve a very low carbohydrate high protein plan. There is some scientific evidence to actually support that higher protein diets are better for health than higher carbohydrate diets. However, very low carbohydrate diets are not recommended. There are healthier options when choosing carbs, such as legumes instead of bread or pasta and can be as healthy if included in a diet.

Indeed the body does take about (±) 2 weeks to adapt completely to changes. So if transferring from a high carb to a very low carb diet there will be some effects until the body adapts. Dieters can expect to feel tired, have cravings for sugar, feel irritable and have possible mood swings. Therefore, following the 1^st cycle can be a challenge for some people. Lowering carbohydrates gradually may be easier and more feasible.

Depending on the level of exercise, an adequate amount of carbohydrates should be taken. Exercise does not necessarily require large amounts of carbs as years ago used to be believed. However, if involved in intensive exercise, eating some carbs is important.

The 1^st cycle is predominately a low calorie diet. Yes the body shifts into burning more fat during a low carb diet, however, during the 1^st week most of the weight lost will be water mainly with some fat and protein. Needing time to adapt means that the body needs those 2 weeks to adapt before making long term metabolic changes. In addition, any low calorie diet would result in weight loss.

The 1200 kcal could be for some people within a safe range however, calorie intake can depend on body build, age, gender and levels of physical activity. For example men in general have higher calorie ranges and for some 1200 kcal may be too low.

Some research does show that in obese and morbidly obese people, very low calorie diets and fast weight loss can be more effective and can show better results. However, if obese and/or morbidly obese, taking on radical changes such as following a very low calorie, very low carb diet can be a shock to the body. It is recommended that a doctor, medical professional and/or a registered dietician, as there may be high risks for health.

In terms of overweight people there is no sufficient scientific evidence that fast weight loss can have better results. I must note that the research Dr Moreno has cited in his book is regarding obese women and not overweight. In general, fast weight loss is not recommended.

Some studies have shown positive effects and some have studies have suggested that there may be links to negative long term effects to health.

The diet appears to promote a long term obsession with dieting and weight. It does recommend dieters weighing themselves once a week and if they have gained 5 pounds to go back into dieting. This constant preoccupation with weight and dieting is surely not a healthy behavior.

It is probably much better for people to commit themselves in changing behaviors and eating habits rather than follow a lifelong diet. Finding the reasons why one may have put on weight and changing those behaviors and reasons could have long term sustainable results. If for some people it works to follow the diet in order to make those changes could be as effective. However, I would not recommend lifelong weight and dieting obsession. Balanced diet, moderately lowering calorie intake, and increasing physical activity is as good and safe option for losing weight.

As with every weight loss programs if suffering from any medical/health conditions and complaints always consult a medical professional before starting any diet. The 17 day diet would not be recommended for people who may have kidney problems/complaints, diabetics, pregnancy, high uric acid such as gout. If in any doubt or if you have any concerns always consult a medical professional.

Diet Review by Hara Hagikalfa

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Download our free diet and fitness Journal

May 16, 2011

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Keeping a diet and fitness journal is the first step towards a healthy weight loss. By having a clear picture of how many calories you consume daily and how many calories you burn through exercise and activity you can easily set your weight loss targets. If you take into account that 1 pound = 3500 calories and that an average woman needs about 1500-2000 calories per day for normal work activities and an average man needs 2000-2500 calories per day, you can make your calculations and find out how many calories you should consume daily in order to lose weight. A diet and fitness journal is a great way to monitor your progress until you reach your target weight.

Download our diet and fitness journal. It is free and no registration is required.

The benefits of having a weight loss journal

1. You can record the actual number of calories consumed and not the number of calories you think you consume. Many studies show that for many people the number of calories actually consumed was different from the number of calories they thought they consume. By not counting each and every food/drink you put in your mouth you cannot have a precise picture on the calories you consume. By keeping a diet journal for a couple of weeks you will be able to calculate the average number of calories consumed daily and the average number of calories burn daily through exercise and activity.

2. A diet journal can help you identify which food items to remove or replace from your diet. By analyzing your daily diet journals you can easily identify the food items that carry a lot of calories and remove them or replace them with low calorie items.

3. A fitness journal can expose the lack of exercise and activity. If after analysing your journal you notice that the time/calories burn through exercise and activity are minimum or zero then you have just discovered the most important reason as to why you are overweight! Many people believe that they exercise but seeing the results on paper can help you view the ‘real’ picture about your activity levels.

4. Sleep, Water, Work and rest. Our diet and fitness journal allows you to record the number of hours you sleep per day, the number of water glasses you drink, the time you spend resting and watching TV and the time spend working. These numbers are very important when it comes to losing weight. A successful weigth loss is not only about dieting and exercise but is also about finding the right balance between rest, activity and work. The information you record in our journal will be valuable if you decide to get expert advice and assistance.

Tips of using a weight loss journal effectively

1. Print 14 copies of the journal to cover at least 2 weeks. During this period try to record anything that you eat and drink as well as any exercise and activity. Do not forget to fill the hours you sleep, work, rest and the number of water glasses.

2. Position the journal somewhere you can see it every day. The fridge, your office, your car are suggested places.

3. Do not lie. The purpose of the journal is to help you access your current situation so do not lie when filling up the numbers. Try to write correctly the items you eat and the activities you do.

4. Do not rush into conclusions Fill up the diet and fitness journal for at least 2 weeks and then sit down and analyse the results. Calculate your average daily calorie consumption and your average daily calorie burning. Identify areas you need to improve and re-assess your situation after 2 weeks.

You can also read:

How to lose weight if you have a slow metabolism
How many calories to lose weight
How many calories can you burn in 30 minutes?

Finally, do not forget that you can contact us with your questions or queries and one of our dedicated weight loss/fitness experts will reply to your concern.

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How to choose laptop ac adapter

May 11, 2011

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It is a very hectic day time and also you obtain plenty of function to complete. Then you definitely change your own reliable laptop onto do your work. Nevertheless, only one hr pass and also you discover that the ability of the laptop is actually fluctuating. Instantly a person open up your own new laptop bag to make certain that you’ve become your own reliable dell PA-10 ac adapter. Therefore, having 1 dependable AIR CONDITIONING adapter might mean the actual huge difference in between defeating the actual contract as well as trying to explain to the actual employer associated with your own.

The brand new laptop generally has got the laptop computer AIR CONDITIONING adapter such as pa-1650-02, that is employed for getting laptop computer electric batteries as well as delivering energy straight to the actual laptop computer. Should you journey a great deal in order to various nations or even possess several laptop computer, you need to certainly require 1 Toshiba AIR CONDITIONING adapter.

Here are some tips about how to pick the correct toshiba AIR CONDITIONING adapter:

For that laptop customers that might journey often, especially in order to Asian countries as well as European countries, locating the proper enter voltage is vital. The actual toshiba AIR CONDITIONING adapter may be used along with numerous products and therefore are very suitable for voltage enter through 100-240v.

The pa-1650-01 AIR CONDITIONING adapter and also the laptop are comprised associated with 2 finishes. The first is energy electric outlet, that you simply ought to connect in to walls outlet, and also the additional may be the suggestion, that you simply ought to connect with “DC IN” the main laptop.

Even though notebook computers have various fittings, you can find the appropriate suggestion for the models. Keep in mind this particular: your own laptop might not work nicely if you work with the incorrect suggestion. Therefore, don’t pressure the incorrect suggestion to the laptop to prevent harm.

How to lose weight if you have a slow metabolism

May 8, 2011

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People often refer to as having a slow or a fast metabolism. This categorisation has also been used some times to explain why some people may put on weight easier or slower and /or why they can fail losing weight. Is there such a thing as slow metabolism and if so what can someone do in order to lose weight? This article will look into some basic metabolic principles and how does energy expenditure (calorie burning) work so as to understand better how to lose weight if you have a slow metabolism.

Article was written by Hara Hagikalfa and reviewed by Dr Adrian Slee

What is the metabolic rate?

In order to understand what ‘slow’ or ‘fast’ metabolism is and how it affects weight gain, we will first explain some basic metabolic principles. Firstly metabolism is the combination of processes that take place in the body in order to function and maintain life. The means in which we take in nutrients and deliver energy as required is called metabolic regulation. The rate in which the cells break food into energy (or simplified the rate in which we burn calories) is the metabolic rate. So when people usually refer to a ‘slow’ or ‘fast’ metabolism they usually refer to the metabolic rate.

Each person’s metabolic rate depends on genetics, hereditary factors and amount of lean body mass (i.e. body mass minus fat such as in adipose tissue). However, it must be noted that in the general healthy population these differences are very small and metabolic rate on its own will not necessarily lead to measurable weight changes.

How does the metabolic rate work or measured?

The diagram bellow is a simplified way of explaining how the metabolic rate works.

An important thing to understand here is that regulation of energy metabolism and body weight takes place by highly complex systems and is not as simple as ‘slow’ and ‘fast’ metabolism.

What affects metabolic rate?

A second step is to look into which factors can cause substantial changes in the metabolic regulation and affect the metabolic rate and what makes some people to burn calories slower or faster. Some of these can affect directly the metabolic rate and others can affect hormones or organs which are involved in metabolic regulation and result in dysfunctional metabolism.

Some of the factors are summarised in table1 below; for the purposes of this article we will concentrate only at the aspects which can cause the metabolism to slow down.

Condition / factor	Effects
*1. Thyroid dysfunction*	Hypothyroidism: in simple words is when the thyroid gland does not produce enough thyroid hormones. One of the effects of hypothyroidism is decreased metabolic rate, and changes in the metabolic regulation. Weight gain can be common in hypothyroidism, not only due to the slowing down of the metabolic rate and the hormonal changes but also as a result of other symptoms. Symptoms such as fatigue, depression, and weakness can lead to decreased physical activity and associated bad eating habits.
*2. Genetic conditions / diseases*	There are a number of different conditions and these can range in the way they affect metabolism and weight gain. However, it is beyond the scope of this article to look into each one in details.
*3. Very low calorie intake*	This could include very low calorie diets, fasting for religious or other purposes, anorexia etc. Metabolism slows down to conserve energy and its own stores. Also muscle mass can be lost which would further decrease the metabolic rate.
*4. Sleep deprivation*	Chronic lack of sleep does not directly lower metabolism. It affects production of some hormones which are involved in metabolic and appetite regulation.
*5. Stress*	Stress affects hormone production which indirectly influence metabolic rate. Stress can have a dual effect. For some people it indirectly increases metabolic rate and for some it decreases it.
*6. Menopause*	During menopause a number of hormonal changes take place some of which influence metabolism. Menopause has been associated with low energy expenditure at rest and exercise and increase in central fat deposit and fasting insulin levels.
*7. Age*	Metabolic rate decreases with age. Some scientist will argue that the decrease in the metabolic rate starts as early as 25 years of age. One of the reasons for metabolic rate changes is the decrease of muscle mass with age.

How to increase your metabolism?

1. Consult a medical professional: In cases where metabolic changes and weight gain are due to medical conditions/disorders or you have any concerns, the best way forward is to consult the appropriate medical professional. It is important to receive the appropriate medical treatment for any medical conditions, as these could have serious implications to health if not treated properly. In addition, for some medical conditions it is important to follow the appropriate and recommended diets. You could try every trick on the book for metabolism or weight loss but if not appropriate you could actually be harming yourself and worsening a condition.

2. Increase your muscle mass: Probably one of the most important ways of increasing the metabolic rate. With exercise is not just a matter of burning calories while we exercise. The more muscle mass we have in our body the higher the metabolic rate at rest. In the average healthy person what makes the difference in having a ‘lower’ or ‘faster’ metabolism is muscle mass (more specifically what is called lean body mass which is the muscle mass and organs). Any form of physical activity will increase the rate in which we burn calories so you don’t necessarily have to join the gym, simple things such as going for a walk, taking the kids swimming, or cleaning the house can help.

3. Avoid very low calorie diets: As mentioned above very low calorie diets can decrease the metabolic rate (see table 1). In order to lose weight decreasing the calorie intake may be necessary and metabolic rate may show some decrease in order for the body to adapt. The recommended calorie intake is 1500-2000 kcal per day for women and 2000-2500 kcal for men. These are just guidelines and calorie intake does depend on individual factors such as levels of physical activity, age and body build. For a sedentary person who consumes 3000 calories a day is safe to aim reducing the calories within the recommended ranges. For a sedentary person whose calorie intake is within the upper recommended limits then a small decrease up to 500 calories should be sufficient and safe. There are healthy ways of decreasing calories or increasing energy expenditure instead for losing weight without having to resolve into very low calorie diets.

4. Do not skip meals: Delaying having breakfast will actually help in burning more fat as fuel. However, skipping meals does not help your metabolism. Some scientist will argue that the body needs both periods of fasting and periods of feeding. This could help in improving metabolic flexibility which is the ability of the body to adapt easily in utilising carbohydrates (sugar) and fats as a fuel and transition between them. In very simple terms the systems becomes more efficient. In other words avoid loads of small meals and snacks (healthy or not) but aim to have all the meals in a day (i.e. breakfast, lunch and dinner).

5. Increase protein intake: Some studies have shown that protein does help in increasing the metabolic rate. However, you do need to include carbohydrates as well as very low carbohydrate intake can have negative effects in thyroid hormone production.

6. Caffeine: Caffeine is considered to increase the metabolic rate and the use of fat as fuel. However, caffeine is a stimulant and can induce a stress response among other negative effects. Therefore, it would not be recommended to have large amount of caffeine especially if you are experiencing other day to day stresses.

7. Sleep well: As mentioned earlier sleep deprivation can affect the body’s metabolic processes. Sleep is important for the body and it does allow it to reset itself. A good night’s sleep can make miracles for your body in every aspect.

8. De-stress: As with sleep, stress can have negative effects, not only for your metabolism. If you are actually one of those people who lose weight when under stress you may be tempted to think that is not a bad thing. Chronic stress can have number of implications to health and could actually result in chronic conditions.

9. Cold: Cold does increase metabolic rate as the body works harder in order to sustain its body temperature. Some people have gone as far to create the ‘cold diets’ in which they recommend to drink iced water and turn the heating off in the winter. Although in cold weather we do burn more calories, chronic exposure to cold can actually lead into weakening of the immune system and being ill. So torturing yourselves with a T-shirt in the snow or with iced baths is definitely not recommended. Dress appropriately at all times and just simple appreciate that in the winter you will be using more calories.

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dr adrian slee author bio

May 8, 2011

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Dr Adrian Slee is a senior lecturer at the School of Natural and Applied Sciences at Lincoln University. Adrian was also a program leader for Health and Nutrition in a London University and he is actively involved with research the last 10 years. He is a module leader for a number of 3rd year modules and he is also teaching diet, nutrition and health subjects.

Areas of Interest

Interests and expertise is within a wide number of areas in the field of ‘Nutrition and Metabolism’. Interests include the effects of different nutritional, exercise, pharmacological and clinical disease states on cellular and whole-body metabolism, physiology and nutritional status. In addition, how these may interact and impact on health, markers of health, morbidity and mortality. Examples include;

1) The impact of diet on metabolic health and disease in different population groups. This includes potential diet interventions for obesity, diabetes, and dyslipidemia. Interests also include supplement and drug interactions affecting metabolic function within these groups.

2) The functional importance of skeletal muscle and physical activity in health and disease; in relation to sports and exercise performance, and potential therapeutic treatment effects in clinical states such as diabetes and obesity, the age-related loss of muscle mass, sarcopenia, cancer cachexia and AIDS wasting syndrome.

You can view more details about Dr Slee here and you can contact him at adrianslee@howtoloseweighthealthy.com

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Is lap-band surgery a safe way to lose weight?

May 1, 2011

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Some people reside to surgery to lose weight. This is because either they cannot lose weight naturally or because they need faster results. One of the most popular surgeries is the Lap-Band surgery. One must be very careful before choosing such weight loss methods and certainly it should be after the close examination of a certified doctor. There are many parameters to examine before you are allowed to undergo surgery and it should be understood that weight loss surgeries are not applicable for all people. Let’s see below more details about Lap-band surgery as a way to lose weight.

What is Lap-band surgery?

Lap-band is an adjustable gastric banding system that helps you consume less quantities of food and this gradually leads to weight loss. It is applied through a surgery procedure with all the risks associated with surgeries. Lap-bad is an FDA approved system but not for all people. You must be at least 30 pounds above your normal weight and must not suffer from other more serious conditions or diseases.

Who can use Lap-band surgery for weight loss?

1. Men and Women who are at least 18 years old

2. Overweight people having more than 30+ pounds (for a period of more than 5 years) above their normal weight with a BMI of at least 40 (learn how to calculate your BMI here).

3. People who have already tried to lose weight healthy but for various reasons have not succeeded. Healthy weight loss is always the recommended way to lose weight.

4. People who are not alcoholics

5. People who have a good state of health and not suffering from other diseases.

Who cannot use Lap-band surgery for weight loss?

Lap-Band surgery is not recommended if:

1. You have gastrointestinal problems, heart problems or other chronic diseases

2. You are addicted to alcohol or other drugs

3. You are allergic to certain materials used by the lap-band system

4. Women who are pregnant

5. Generally people with a history of disorders or problems that prohibit them from going under any type of surgery.

Your doctor or surgeon can examine your health condition and make recommendations as to whether you can use lap-band or any other weight loss surgery.

How much does lap-band surgery costs?

Lap-band surgery and after treatment follow up may cost you up to $30,000. This depends on many factors but many patients stated that the overall cost is close to this amount.

Should I use Lap-Bad surgery for weight loss?

Now that we have gathered all the facts about lap-band the next question is: Should I consider lap-band for weight loss?

By definition we are against any non-natural ways to lose weight and this also includes lap-band or any other surgery. Only in exceptional cases should someone reside to such risky measures especially when there are many ways to lose weight naturally, safe and healthy. You may read that the method is safe but it is still a surgery and it is still non-natural. Why go under all this trouble and take all the risks and costs when you can safely lose weight?

Remember that there are no short-cuts when it comes to losing weight. You many need more time if you decide to do it healthy but you are sure that you are doing a step towards a healthier life. Even if you do the surgery you still have to change your lifestyle if you want to keep the weight off. Surgery will not give you a permanent and effort-free solution to your weight loss problems. Many people have also reported side effects after surgery which made their situation worse than before. Our recommendation is not to consider surgery before trying to solve the weight loss problems in a healthy way.

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How To Lose Weight

Monthly Archives: May 2011

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How to lose weight if you have a slow metabolism

What is the metabolic rate?

How does the metabolic rate work or measured?

What affects metabolic rate?

How to increase your metabolism?

dr adrian slee author bio

Is lap-band surgery a safe way to lose weight?

What is Lap-band surgery?

Who can use Lap-band surgery for weight loss?

Who cannot use Lap-band surgery for weight loss?

How much does lap-band surgery costs?

Should I use Lap-Bad surgery for weight loss?

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