Sitting Disease - News That Is Not New:

Sitting disease is not a new phenomenon. It is just one that has acquired a new name recently. It was first mentioned in 2013 in the Dallas Business Journal, directed at business people who spend too much time sitting. Now it seems that almost everyone else is sitting too much, too.

Dr. James A. Levine, Professor of Medicine at the Mayo Clinic in Scottsdale, AZ, leads the research on this topic. He has stated that, "there are 34 chronic diseases and conditions associated with excess sitting." The big ones include some of the usual suspects: cardiovascular disease, obesity, type 2 diabetes. The list also includes cognitive decline (Alzheimer's Disease, dementia), disability in people over 60, and death from cancer. Not just getting cancer... death from cancer.

The icing on this sedentary cake is life expectancy. Excessive sitting drops about 2 years off of your life, on average. A few experts have been referring to sitting disease as the 'new smoking' due to the similarities in their respective negative health consequences.

No wonder that Dr. Levine has come so far in his work on the topic that he now confidently says that, "Excessive sitting is a lethal activity."

Fortunately, sitting disease is easily treatable... by just standing up!

Keys to Healthy Standing

Of course, there are some details that you should know for getting the full benefits of staying upright and active. In a nutshell, they revolve around two issues: how often to stand and how long to stay standing at a time.

Negative physiological changes happen within a single hour of sitting. Specifically, an hour of physical inactivity suppresses a key skeletal muscle enzyme, called lipoprotein lipase (LPL), that is crucial for controlling the breakdown of plasma triglycerides and for driving up the level of HDL cholesterol. Just an hour of sitting reduces the activity of skeletal muscle LPL by about 90 percent. ALL of the negative consequences of physical inactivity start right then and there.

The key lesson is that you must stand up at least once during every hour waking hour.

How long should you stand up at a time? Dr. Levine and his colleagues have found that standing up for 10 minutes at a time is beneficial. That's it.

The key lesson is that you must stand up for at least 10 minutes at a time.

What you do while standing is almost irrelevant. Some folks walk around. Others jump onto a trampoline for some light bouncing (this offers the bonus of enhancing the flow of your lymphatic system... very important).

At the high end, business executives have bought into the concept of a desk treadmill so they can walk while they work. Dr. Levine invented such a treadmill exactly for that purpose.

Get creative. Read a book for 10 minutes while standing; put your laptop on a box while you work; take short walks around the office; stand up while watching TV or talking on the phone. The possibilities are endless.

By the way, this is where the so-called 'bachelor style of eating' works well... I.e., standing over the kitchen sink while you eat. This is great if you eat alone, although maybe not so much for a family.

The bottom line is that, whatever you do that has you sitting for an hour or more, then you have been sitting too much. You really must get out of your chair for 10 minutes at a time out of every hour - 50 minutes of sitting and 10 minutes of standing. This is a very simple strategy that provides tremendous health benefits, and it works almost anywhere you are (maybe not at the movies?).

Regular Exercise Does Not Help - Go NEAT Instead

If you have suppressed your LPL enzyme by sitting too much, no amount of exercise will get it to make up for lost time. Exercise doesn't put LPL into any kind of high-speed mode that lets you catch up from excessive sitting.

The only way to overcome the ills of sitting is by standing up or moving around every hour. Remember, LPL activity drops by about 90 percent within an hour of sitting. It takes only 10 minutes of standing to reinvigorate it.

The jargon that the medical folks like Dr. Levine have come up with for this 'non-exercise' is NEAT: non-exercise activity thermogenesis. Thermogenesis is just a fancy way for saying generating heat, which to most folks means using calories. The concept of NEAT has become so significant to Dr. Levine that he has published several research articles and two books on the subject.

Your chair is killing you. Get up and get healthy!

The best weight loss remedies are those supported by excellent scientific research. This is the approach that Dr. Clark takes at his blog, BellyFatScience.com, and in his book, Fat Loss Biology. You can get a clearer picture of what his blog and book are about by clicking on those links. Go ahead and check them out for yourself. You will be pleasantly surprised to find out how easy and inexpensive it is to lose weight when you do it the right way.

Americans spend nearly $30 billion a year on weight loss products. The sad part is that most of these products do not even work. Every single day, so many people are fooled into buying hyped up diet products in the hope of losing quick weight. The good news is that there are so many relatively inexpensive products available at your local grocery which can help you lose weight. Research has pointed out dozens of foods which can help in preventing hunger pangs, boost metabolism and even end your sugar cravings. On top of that, these foods also carry other health benefits. So, let us see a few of them in this article.

Eggs: These are full of protein which is good for weight loss. Protein prevents sugar spikes and may thus prevent food cravings. Eggs help in keeping you feeling full for long time so that you avoid binge eating. In a study of 30 overweight women, it was found that those who ate 2 scrambled eggs at breakfast consumed lesser calories over the next 30 hours when compared to women whose breakfast consisted of similar number of calories but didn't include eggs.

Salad: Have salad present at lunch and dinner. When you eat more salad, which contains far fewer calories, you tend to eat the main meal in far lesser quantity than you would otherwise consume. There are other benefits of salad as a study conducted by Journal of the American Dietetic Association found out. People who ate one salad a day had higher levels of Vitamin C and E, folic acid and carotenoids. All these are excellent disease fighters.

Soup: Some people may prefer soup instead of salad. It is great to begin your lunch with a soup. You can even have a bowl of soup at dinner. When you have soup before meals, you will eat less than normal. It is best to keep the soup at the level of 100 to 150 calories per serving, which means you have to avoid using cream and butter.

Apples: Eating a full apple before meals is another superb technique to avoid overeating. When you eat a full apple, you will feel full soon enough. This way you can cut back on calories. The other benefit is that apples provide numerous other health benefits; who doesn't know the popular saying, 'An apple a day keeps the doctor away'. One thing to keep in mind is to eat the apple rather than drinking apple juice. This is because raw fruit contains more fiber than the juice. Secondly, the act of chewing sends signals to the brain that you are eating a lot and can thus cause you to feel full sooner, curbing your appetite.

Green Tea: Many studies have been conducted on the benefits of green tea. It contains a substance known as EGCG (Epigallocatechin gallate) which is helpful in boosting metabolism. Furthermore, various studies have shown that people who consume green tea and then exercise burn lot more calories than those who just exercise without drinking it. In one study, men who drank green tea and then exercised burned 17% more fat than others.

There are lots of healthy weight loss tips that you can follow to achieve your ideal weight. To learn more about how to lose weigh fast go to http://www.ihealthyweightloss.com

Have you tried every fancy diet in the market and still your weight loss seem elusive? Better shun all these fashion diets that fascinate from the outside but are hollow from the inside. These products that promise the moon are often marketed by film celebrities, and we start believing that they can be the answer to all of our issues that come on with obesity. We are sadly mistaken because they aggravate problems instead of doing any good. Are we not wasting money on a trash product? Yes, we are!
Use some of the workable, tested techniques to reduce fat and stop being swindled by these tricky merchandise.

Stop Measuring your Portion Size

This is one of the habits you must give up this instant. Replace one main course with two finger foods sessions. If pasta is one of your favorites have it and skip bread.
Hoard Fruits
When you are at work keep fruits stored somewhere so that you can eat whenever you feel hungry. We generally look for chocolates or pastries around 4 PM because that's a natural craving. Fruits can eliminate that hankering, and satiate us to the hilt.

Protein Powders

Keep protein powder, in any flavor like chocolate or strawberry handy and when the greed monster inside you wakes up, pour yourself a glass and drink. Your craving for food will decline and you'll kill your habit of indulgence.

Set Boundaries

We normally can't resist the temptation for a piece of dark chocolate bar and the price we get to pay is heavy. Put shackles on your reckless eating obsession and draw a line, practice restrain, and don't fall into the trap of tempting foods.

Brushing Teeth Post Dinner

Brushing teeth directly after finishing dinner is a good habit that has two-fold benefits - your teeth are safe and you don't look for desserts. You cut calories in the bargain and a thinner you is your reward.

Quit Calories Laden Liquids

Wines, lemonade, ice-cream sodas all of them are loaded with calories; avoid them at all costs because they can shoot up the calories in a flash, and jeopardize your plans.

Try fitting into Skinny Pants

Wear slim-fits so that you are inspired to keep your body in perfect shape. You are inclined to eat moderately when you are putting on a pair of skinny pants.
These are tested techniques that can never fail; try them and the fruits will be incredible.

Get on with life with a fitter body. Light is cool so stick to an exercise regime and be the first in the race. For astounding fitness tips come at: http://www.towardstotalfitness.com

Losing weight can be a daunting and frustrating process. You can spend hours and hours on a tread mill or stationary bike and still not see the results you want.
If losing weight is the primary goal of your exercise regimen, then you need to focus on your diet.
And when I say diet, I DON'T mean cutting calories.
Cutting calories for the sake of cutting calories is counterproductive to weight loss. If you do not eat the proper diet when cutting calories, you will lose muscle mass, which lowers your resting metabolic rate. Your body will then burn fewer calories at rest, causing you to have to do more and more cardio or additional exercise to maintain or lose weight.
A high protein, low carbohydrate diet is a great for weight loss. High protein meals are more filling and will help you preserve your lean muscle mass.
But don't stop with a high protein, low carb diet. Take note of these simple fat loss tips below to help you reach your weight loss goals.

1. Eat a high quality protein with each meal, especially breakfast to maximize weight loss.

High quality proteins are grass-fed beef, poultry, pork, wild game (bison and elk)and eggs.
Eating meals high in protein will help you manage your blood sugar and insulin levels, as well as preserve lean muscle mass.
Starting your day with a high protein meal, especially combined with nuts, will help you avoid those mid morning cravings and maintain your focus.

2. Eat foods high in indigestible fiber.

High fiber foods will fill you up faster and will help limit the calories that are absorbed by the body. Calories that are absorbed by the body eventually turn into fat, hindering your weight loss efforts.
The high fiber foods need to be from natural sources and not processed foods. Naturally high fiber foods include fruits and vegetables. Processed fiber does not have the same affect on digestion nor do they have the same filling effect.

3. Drink Green Tea

Green tea has caffeine and is rich in catechin antioxidants. This caffeine/catechin combination promotes fat loss by decreasing fat absorption and suppressing your appetite.

4. Eat foods rich in Omega-3 fatty acids for more effective weight loss.

You can find naturally occurring omega-3 fats in fish or grass fed beef. Cows fed a traditional grain fed diet do not have the same amount of omega-3 fats or CLA (conjugated linoleic acid). When drinking milk, opt for whole milk from pasture raised cows to optimize your omega-3 and CLA ingestion.
Omega-3 fats raise your body temperature which in turn helps your body burn more calories.

5. Eat a diet high in monosaturated fats.

Monosaturated fats are found in foods like avocados and olives (also olive oil). These monosaturated fats are filled with nutrients that promote metabolic health and raise your calorie expenditure. Monosaturated fats work similarly to omega-3 fats.

6. Eat probiotic foods.

The health and number of the bacteria found in your gut actually determine how many calories that your body absorbs. As mentioned earlier, these calories that are absorbed can then turn into stored fat.
Good probiotic foods are pickled foods, yogurt, kefir and kim-chi.

7. Get your carbs from plants, not grains.

Get the majority of your carbs from vegetables, especially green leafy vegetables. They will fill you up but are not calorically dense keeping your calorie total lower and helping you lose more weight. Research has shown that if you start your meal with a vegetable or salad, you will eat fewer overall calories at that meal.
The higher antioxidants found in vegetables have a number of health benefits like cardiovascular health, lower incidence of stroke and better brain health. That's a great list of benefits to go along with their weight loss qualities!
Follow these simple nutrition tips and you will be well on your way to increased energy levels, increased mental focus and washboard abs!
If you want to lose body fat faster and get that lean, healthy physique you have always wanted, check out these 7 "Fatty" Foods for a Flat Stomach.

At KillerAbsSecrets.com, I am going to show you a program that will help you uncover the truth about losing weight, melting away stubborn stomach fat and 16 super-simple tricks for keeping it off for good.
Good luck with your weight loss and fitness goals!

Article Source: http://EzineArticles.com/8716784

Growing fat is easy for some people, but losing weight is really hard. Many people give up losing weight because it is a really tough job. After talking with some of the people who has successfully lost weight, I found that most of them have some factors in common that they all obey the science of success. I summarized them as following 5 tips:

• The stronger desire you have the better result you will gain
• Right direction is half the battle
• Appropriate plan can multiple your effect
• Proper diet helps you hit the goal
• Persevere and then Success

1. The stronger desire you have the better result you will gain

Desire is the precondition of success. Desire is different from wish. Wish is nothing but only to wish. But the burning desire can translate your wish to action or drive you to take action.
A strong desire is an essential requirement for success. History has proven this:

• The strong desire the Wright Brothers had to invent a machine that could fly was proof of its possibility.
• The desire of man to land on the moon was proof that it could happen.

The stronger desire you have the stronger energy you will generate to take action. Before you scrolling down to the next tip, please ask yourself: "How strong do I desire to lose weight?"

2. Right direction is half the battle

OK, now you have a strong desire of losing weight then begin to take action to do physical activities. But wait, do you know what to do and how to do? What? OK, I think you have to read the rest of this article. If you don't know what ingredients you need to make a cookie then how would you make the cookie? If you simply following your mind or someone else's brief introduction, then you might gain only a little effect or even take the wrong direction. Think of what if you travel in the Amazon forest without any guide or map/compass. Regarding this, you need a coach who can guide you with the right direction.

3. Appropriate plan can multiple your effect

Now you've got the ingredients of making the cookie, but if you don't know what the sequence of operation to make it, you may eventually get a "kiecoo" which tastes much different to a cookie. In order to achieve the goal, you need to plan how many steps you need, what you need to do in each step and how long of each step. A good plan can make things go smoothly while a bad plan can make things go mess. A good workout plan/schedule makes you feel good and not feel tired or exhausted all the time. The result is that you will love it and will never give up the weight loss process. How can you abandon the things you love?

4. Proper diet helps you hit the goal

Human needs foods. It's good that foods give us energy and nutrition, but foods also cause disease if our diet is not proper. Many of the diseases, such as Malnutrition, Cardiovascular disease and Overweight, are caused by poor diet.
By saying losing weight, you have to burn more calories than you take. Does that mean if you want to keep your diet then you need to do many hard exercises or take less food than before? I would say it is not exactly the case. Simply add activity or reduce food are not entirely useful. You need to design a good diet plan for each stage in your whole process.
Calorie limitation is a must but it depends on how much exercise you do. Basically you need to take fewer calories than you burn. On the other hand, you necessarily need enough protein, vitamin and mineral to keep your body in good condition.

5. Persevere and then Success.

Is that all? No! Answer the following 2 questions first:

1. Can Bill Gates build his empire on software in only several years?
2. Can Buffett build his empire on investment in several years?

As you know, the answer to both questions is NO! Why I asking these 2 questions is not telling you that you need several years to lose weight. I am telling you that no-one can gain success in a short time. By keeping practicing the previous tips for a period, you will see you body is changing. But is that all? No! Do Bill Gates and Buffett achieve their goals then stop? No! They must keep try hard to keep their empire. The same logic, after you achieve the goal that satisfies you, you still need to keep practicing from time to time to keep fit.

P90X is well know as Weight Loss and Body Building workout. P90X workout has 12 DVDs (see P90X DVD List [http://www.cheap-p90x-dvd.com/pages/P90x-Dvd-List.html]), they are well organized into P90X Workout Schedule [http://www.cheap-p90x-dvd.com/pages/P90X-Workout-Schedule.html]. You will get well trained by following the P90X workout plan.
Talking about diet, I'd like to recommend you the P90X Nutrition Plan. Though P90X Nutrition Plan is designed for P90X Workout I think it is worth reading. Those who want to or is in process of losing weight or building body should take a read.

Many people try to lose weight without success. A large number of these people try to do this by restricting their calorie consumption. What they do not realize is that calorie restriction is a sham; calorie restriction simply cannot be effective over the long term.

There is one big problem with calorie restriction; doing it does not make you happy. It is more likely that you will be miserable; no one wants to feel hungry all the time.
What people don't realize is that there is a far superior approach. Instead eating less, why not just eat food that will fill you up quicker and for a longer period of time. If this is achieved than the individual will naturally eat less food.

Eat foods high in lean protein

Studies show that your body burns up 30% of the calories in the protein you consume while digesting the protein itself. As an added advantage, protein is very filling and takes the body a long time to digest. Try to eat foods such as lean ground beef, steak, boiled eggs and fish.

Eat vegetables high in fibre

Not only is fibre good for digestion, it also absorbs water and makes you feel full very quickly. Try to consume vegetables high in fibre. Not only will this fill you up but you will also benefit from the vitamins and antioxidants in the vegetables.

Drink lots of water

Drinking water will increase satiety no matter what you are eating. Water is also necessary to prevent constipation from high levels of fibre. Carry around water with you wherever you go and sip it all day long.