Lose your waist, gain your health – includes calculations

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BMI (Body Mass Index) this was the ratio of weight–to-height –this was considered the best way to judge your health risk, accessing your risk in general to things like heart disease and diabetes. Getting your BMI within a certain range was seen as a must.

However, today things have changed – it is no longer weight but waist-to-height-ratio that is measured. Recent studies have shown this to be a better indicator than the BMI for accessing your health risks to certain diseases and mortality.

What does this mean?

According to the Journal of Clinical Endocrinology Metabolism, the waist-to-height was the far better measure of risk – discouraging the use of weight-to-height calculation.

So what is the problem with BMI – for instance there have been many people who are thin and have low or normal BMI’s but still have heart attacks or die from strokes, do get diabetes. Then there are many people who have high BMI’s and seem to be in excellent cardiovascular shape.

The Body Mass Index takes into consideration weight and as we all know two people can weigh the same and be the same height, one could be very muscular while the other carries more fat. Then there are the pear shaped, apple shaped, or even an upside down pear shape people.

The fat around your waist is deemed the most dangerous place to have weight.

Fat around the abdomen – is metabolically active and produces various hormones that can be detrimental to health – diabetes, elevated blood pressure, and altered lipid (blood fat) levels.

So the waist-to-height
How does it work? It is calculated by dividing your waist measurement with your height, and takes gender into account which is important.

Male – Waist 32 inches – height 5’ 10” = 70 inches

Divide 32 by 70 = point 45

Female – Waist 29 inches – height 5′ 7″ = 67 inches

Divide – 29 by 67 = point 43

WOMEN
less than point 35 = far too thin
point 35 to 42 = Underweight
point 42 to 49 = Normal
point 49 to 54 = Overweight
point 54 to 58 = Seriously Overweight
over point 58 = Obese

MEN
less than point 35: Far too thin
point 35 to 43 = Underweight
point 43 to 53 = Normal
point 53 to 58 = Overweight
point 58 to 63 = Seriously Overweight
over point 63 = Obese

Lose your waist gain your health

Record you measurements once a month and date them

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A herbal tea known to curb the appetite and reduce sweet cravings

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This herb is well known for curbing that sweet tooth, even interfering with the taste buds for up to two hours after taking it, and has a deep history rooted in Ayurvedic medicine. This herb is fantastic for those of you who are trying to re-educate your taste buds to expect less sweet things.

This herb is being given to those  suffering from diabetes, helping control healthy blood sugar levels.

So if you are having trouble giving up those sweet things then I suggest you try this tea. Make a tea about 30 to 60 minutes before your “weak time”. For instance some people’s weak time is at about 4 o’clock, for other it can be 11 o’clock. So be prepared drink a cup of gymnema sylvestre tea around 10.00 to 10.30 or 3.00 to 3.30.

Have a piece of fresh fruit at this time  instead of your usual sweet snack. There is no place for sugar in a healthy weight loss program. Use this tea to re-educate your taste buds.

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9 supplements that can help weight loss

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1) Chromium helps balance blood sugar levels by supporting the pancreas and helps with sugar and carbohydrate cravings.

2) B Vitamins help to provide the body with the means to produce more natural energy, feeds the nervous system, and encourages cleansing.

3) Vitamin C helps the body to convert fat into energy.

4) CLA – conjugated linoliec acid encourages the breakdown of body fat.

5) Psyllium – cleanses the bowel, encourages good bowel movement, feeds the good bowel flora, and is filling helping to suppress the appetite.

6) Flax seeds are anti-inflammatory, they encourage the bowel to function better which means better detoxification. They feed the good bowel flora, soothes the digestive tract. Another excellent fiber, filling helping you to feel fuller for longer.

7) Evening Primrose oil can help stabilize hormones, which can help calm binging and reduce fluid retention.

8) Zinc is vastly important, as a deficiency zinc can affect your sense of taste and smell. An important aspect to weight loss.

9) Magnesium helps to reduce cravings.

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9 herbs that can help with weight loss

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1) Milk Thistle – encourages the liver to function better, helps to reduce fluid retention and cellulite.

2 ) Red Clover flowers contain phyto-estrogens, about ten times the isoflavones of soy. Balances female hormone estrogen, treats menstrual and menopausal problems, hot flashes, anxiety, depression, mood swings, and relieves cramps caused by painful menstruation. Suppresses the appetite, purifies the blood and relaxes the nerves, encourages healthy bones.

3) Kelp is a type of seaweed and can be bought in pills, tinctures, and dried. It is delicious and can be used as salt substitute, or eaten as a snack. One of the ways it works is by strengthening the thyroid, which can increase the metabolism. The other way it works is by giving your body easily absorbed nutrients which feed the body on a cellular level which reduces cravings. It is also a bulk laxative. This is a good supplement if your temperature was a little low.

4) Chickweed – In several studies it has been shown to help break down fat molecules. It is usually recommend in combination with burdock root which helps balance oils and fats in the body; the chickweed breaks down the fat and the burdock helps transport it out of the body. As a tea, it is an effective way to curb cravings, assist digestion, and help lose weight.

5) Fennel Seeds – This is a good diuretic that reduces hunger and improves energy.  Fennel seeds make a useful tea for weight loss. Use one teaspoon fennel per large cup of water per day. Do not exceed the recommended dose. Fennel is potentially toxic. There are plenty of other teas to drink. Place the seeds in a small pan with the cold water, bring to the boil, turn down the heat and simmer for 5 minutes. Drink hot or cool.

6) Cleavers This is a really good herb for cleansing the lymphatic system, cleansing the whole body.

7) Nettles – are high in nutrients, rich in vitamin C and E and minerals such as calcium, magnesium, iron, silica, and potassium, which are important for healing broken bones, muscle strains, and tendon injuries but also helps clears toxins. The effect on weight loss is not completely understood, but it is believed the nutrients help feed the cells on a deeper level. Nettle tea is used to curb appetite and cravings and assist in weight loss. To prepare an infusion – like any standard tea, leaves are steeped in boiled water in a cup or tea pot.

8) Dandelion Root – aids fat metabolism by affecting the liver. By actively aiding the removal of toxins, chemicals and poisons from the body, it acts as a tonic and stimulant also.

9) Burdock – improves fat metabolism and acts as a diuretic (reduces fluid retention). Active ingredients include inulin, polyphenolic acids, and non-hydroxy acids. It is an excellent herbal blood purifier, detoxifying the blood and lymphatic system. It is high in iron, and can help build blood during times of low hemoglobin. Burdock is also considered a mild laxative, aiding to reducing uric acid. Burdock root is also good at helping to reduce cravings and hunger. The best way to prepare the root for weight-loss is as a decoction (boil in water) – place three heaped teaspoons of the root and three mugs full of cold water into a pan and bring to a boil. Turn down the heat and simmer for 10 minutes. Divide into three doses and drink one three times a day between meals. Burdock can also be found in supplement form.

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9 things you should know for successful weight loss – Part 8

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1)      Research shows people who eat a healthy breakfast eat less during the day and have better weight control.

2)      You need to be eating about 9 portions of fruit and vegetables a day. The five a day rule that is recommended in general, is the very minimum.

3)      If you have no intentions of giving up desserts then always share your dessert with someone – that way you will eat a lot less.

4)    If you are a fast eater you will end up eating more in general – slow it down by using chop sticks.

5)      Get some advice on your posture, most of us sit or stand incorrectly. Not only does this cause stress on our joints, muscles and organs it also makes us look heavier than we really are. So not only will you feel better you will look thinner, taller and healthier.

6)      People who fidget are generally thinner than people who don’t as they use more energy in general.

7)      Visualization is a very powerful tool. Use it to help you – imagine yourself happy, successful, imagine yourself in your new smaller outfit, imagine saying no to a dessert, imagine walking everyday or anything that will help you stay motivated.

8) Eat five or six small meals a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast earlier. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

9) NEVER eat in a “all you can eat” restaurant.

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9 things you should know for successful weight loss – Part 7

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1)     To maintain a good metabolism the body needs feeding on a regular basis.  Approximately every four hours or so, depending on how well you stabilize your blood sugar levels. This is a bit like stoking the boiler, the fire needs plenty of fuel to burn well.

2)      Desserts spelled backwards  is stressed

3)      Don’t despair if your weight loss has slowed down, this is quite normal. At first you can lose a lot of fluid as well as fat. Rome was not built in a day.

4)      Make sure you do some sort of activity every day.  Get that pedometer and make sure you get your quota for the day. It is thought that most people do an average of 4000 steps a day going about their daily business – the goal would be to add anything from 2000 to 3000 more steps a day.

5)      Do not waste time and energy on feeling guilty, if you have lapse for a moment that is quite normal and you will be back on track in no time at all.

6)      When you go out to dinner with friends or invite friends round to your home for dinner, remember the purpose of getting together with them is to enjoy their company, the food is not the be all and end all, it is secondary.

7)      Do not weigh yourself every day – your weight can fluctuate from day to day with naturally or without gaining or losing weight this is normal. Your weight can vary even during the day, weighing more in the evening and less in the morning. Weigh yourself once a week at preferably the same time of day ie in the morning and use the same scales.

8) Always think more vegetables to bulk up your meal if you are hungry.

9) Each small change you make can have a profound long term affect. Don’t under estimate each small change you make.

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9 things you should know for successful weight loss – Part 6

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1)  Have a glass of water 20 minutes before you eat, this will help your digestion, stop you eating too much, and hydrate you. Remember (mentioned in several places on this site) research has shown that the brain gets confused between hunger and thirst.

2)  Never drink alcohol before a meal – unbalances your blood sugar levels, makes you even more hungry. Once you start eating then have a glass of wine if you wish.

3)  If you keep craving chocolate a) you could be essential fatty acid short, b) or short of magnesium c) or you need to control of your blood sugar levels better.

4)   It is helpful if you can find a slim or health buddy, so you can encourage each other.

5)   If you are going out for a meal in a restaurant – do not go out hungry. You will end up eating loads of bread or making poor choices from the menu. Some restaurants can be quite slow at getting the food to the table. Eat some fruit or some other healthy snack before you go out, helps you avoid the bread while waiting to be served.

6)  STOP being the garbage disposal unit. If someone in your household leaves food on their  plate PUT it into the bin immediately. So many women started the habit when they became mothers. Children are always leaving something on their plates. Stop, don’t do it.

7)  Don’t force your children to clear their plate, if they are full let them leave the rest. Don’t you wish you could just leave the food on your plate like they do, when you are full?

8) Blue is calming and suppresses the appetite, where as red, yellow and orange stimulate the appetite encouraging us to eat more. So in future use blue napkins, blue table clothes, blue plates etc.

9) White is out, regardless of the calorie value. No white rice, no white bread, no white flour products (cakes, pasta, cookies, pastry etc.

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9 things you should know for successful weight loss – Part 5

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1)      Do not count calories. It is however good to be mindful of them and most people have a very good idea what is high in calories and what is low in calories. Generally most people know healthy eating is naturally lower in calories.

2)      A salad when you are out sounds like a good idea but it all depends on the dressing. Ask for the dressing on the side and you can opt for the amount you want or ask for just olive oil and some fresh lemon.

3)      Re-educating your taste buds is such an important part of any successful health or weight loss program. You need to gradually get your taste buds to expect less of a sweet and salty taste. Do this gradually and it will become very easy.

4)      Any habits die hard. Some people go crazy if they can’t have their dessert after a meal. At first substitute your normal desserts with some fresh fruit after meals, or some 70% to 80% cocoa chocolate, take it to the restaurant with you, if need be!

5)      Foods with natural fiber are more filling and more nutritious. Such as beans, lentils, fruit and vegetables.

6)      Clean your teeth several times a day. In trials done it helped people eat less.

7)      Smaller bowls and smaller plates make all the difference. Research shows we eat much more food when we use large bowls and plates. People were told to help themselves to as much ice-cream as they wanted – one group were given small bowls and the other group larger bowls. Even though both groups could eat as much as they wanted, the group with the small bowls ate far less.

8) If your clothes are too tight and stretched they will make you feel uncomfortable and make you look  fatter. Clothes should not be tight nor should they be baggy. You will look your best when clothes fit well, with just a small bit of spare.

9) Sugar has no place in any health and weight loss program.

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9 things you should know for succesful weight loss – Part 4

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1)     It is important to cut the sodas out of your diet including the ‘diet’ varieties. Research has shown they are highly addictive, cause cravings, mess up your blood sugar levels – resulting in hunger for sweet and fatty foods.

2)    Your body NEEDS certain nutrients – if you don’t eat nutritious foods, if the body doesn’t get the nutrients it needs, it will not turn off your hunger.

3)    For better health and weight loss – eat breakfast like a king, lunch like a prince, and dinner like a pauper.

4)    Not getting enough sleep disturbs your hormone balance and is ultimately fattening – my site and slimming program explains in detail why. It will also explain how to improve your sleep patterns.

5)    Too much stress – more than you can handle can also be fattening as it can cause hormone imbalances that affect blood sugar levels.

6)    People have a distorted view on what they believe they are eating, be it for health or for weight loss. In case study after case study people ate less healthy or more than they realized. This is why a food journal is so useful.

7)    You may have gained weight because of these medications – Steroids, Anti-depressants, Anti-psychotics, Anti-seizure medications, Diabetes medications, High blood pressure medications, and Heartburn medications.

8) It is very important you find an exercise or activity you like – there is a much greater chance that you will stick to it in the long run. Any health or weight loss program with more successful with some sort of activity.

9) Yoga or meditation will help you to focus on your goals, reduce your stress, help you sleep better and improves your posture.

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9 things you should know for succesful weight loss – Part 3

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1)      Don’t eat on the run. In other words, try not to eat when you are standing up or on the move (for instance driving) or if you are busy doing something else. Instead take a minute stop what you are doing and concentrate on what you are eating and you will eat less. You will also be less lightly to snack more later on.

2)      Have a fresh fruit bowl out on the kitchen counter top, or take fruit with you every day to work – in the car or in the office. Fruit in the fridge is hidden – there it is out of sight out of mind.

3)      Vegetables are healthy and filling, needed for any successful weight loss or health gain program. Some people don’t like vegetables because they are perceived as boring, the recipe book (100 + recipes) that comes with my program will give you plenty of interesting ideas.

4)      It is important you never skip a meal, your blood sugar levels will drop too low, the consequence will be you end up more hungry, and  will end up eating more or choosing the wrong type of foods at the next meal. Keeping your blood sugar on an even keel is very important.

5)      If you use artificial sweeteners, immediately change to Stevia, it is a natural no-calorie sweetener. Read labels carefully as artificial sweeteners are found in many products today. The toxic load is counter-productive to long term weight loss.

6)      Never eat anything unless you have read the label with the ingredients list first. Why? You should know exactly what you are eating. For instance you could pick up a “diet” product that says low-fat but it could be high in sugar (than the no diet variety) which turns to fat in the body.

7)      Can you lose weight and gain health without exercise? It is more difficult to lose weight and get healthy without it. However, it depends on what you perceive as exercise? For some people, this means the gym, but it doesn’t have to mean that. Being more active in general – walking more, dancing, taking the stairs etc all count as exercise. Walking around instead of sitting every time you are on the phone.

8) The way we eat has a bigger affect on our body shape, than our inherited weaknesses – remember we also inherit habits and tastes from our parents according to what they fed us.

9) Don’t use caffeine or slimming stimulants to lose weight, they don’t work in the long run.

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9 things you should know for successful weight loss – Part 2

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1)      Never go shopping for food when you are hungry, bad idea. Research has proven over and over again we are more tempted and make some very different choices. People tend to buy more, tempted also by bigger sizes and the choises they make can be for more unhealthy foods. So beware, go food shopping after a meal.

2)      It is important to take time to chew your food really well. Most people don’t chew enough usually gulping down their food. It’s the secret to eating less, enjoying your food more and really tasting your food by slowing down and really chewing.  It’s important to good health and digestion. You will feel fuller for longer and have eaten less.

3)      Unfortunately, most people focus on what they can’t have, rather than all the things they can have. So make sure you start focusing on all the things you can eat. When you start eating healthily for weight loss you will be able to add much more variety to you diet – stop focusing on the few unhealthy foods you have omitted from your diet.

4)      Never say or think of yourself as going ‘on a diet’ because 90% of people come ‘off the diet’. If the diet you have chosen is not sustainable it’s not going to work in the long run. 92% to 98% of people put the weight back on.

5)      What is Thermogenics? Food like proteins, spices and herbs can increase the metabolism, which means they create more heat, burning more body fat. They balance the appetite and keep you fuller for longer. Add more thermagenic herbs and spices to your diet – more information in the coming weeks.

6)      If you are stressed don’t turn to food (it will  make you more stressed), make a cup of herbal tea and turn to a good novel, a treatment at the spa or a soak in the bathtub with essential oils, go for a walk, or go shopping for a good book or go to the museum. Take the dog for a walk or the kids or grand kids to the park.

7)      Take a good look at the contents of your wardrobe/closet – the rule of thumb is if you haven’t worn it for a year certainly two years (which takes all the seasons into account) throw it or give it away. If it doesn’t fit – get rid of it or take it somewhere to be altered so it does fit you. You will feel really good after the purge and besides you will have the space for your new smaller clothes you will need to buy.

8) Some people find preparing their food (as opposed to buying convenience expensive slimming foods) – puts them in control. View being in the kitchen as a pleasure, as opposed to a chore, see it as your new hobby. Nourishing yourself and your family properly is one of the most important things you can do.

9)  Did you know? One pound of weight lost takes about 4 pounds of pressure off the knee joints!!!! A great incentive to lose weight.

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9 things you should know, for succesful weight loss – Part 1

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1)    Research shows that our brains get confused between hunger and thirst, and we are in fact eating instead of drinking a hydrating drink. A very important fact – before you snack, or when you before you give into your craving drink a hydrating drink.  Drinks like coffee, coke or alcohol will make things worse.

2)   Being dehydrated or not drinking enough water slows down the metabolism – so make sure you drink enough water for a healthy metabolism. A healthy metabolism is important if you want to loss weight or maintain your weight loss.

3)   Drinking green tea has been shown to increase the metabolism, encouraging weight loss.  Green tea (drink without milk and sugar) is also an extremely rich source of anti-oxidants.

4)  Research shows that artificial sweeteners, cause cravings for sweet and fatty foods and eventually cause health problems and for many people it can cause fluid retention and/or weight-gain.  This may sound strange but true.

5)   Research points to the fact over-eating is very aging and eating less (but not too little) slows down the aging process. This is a big incentive to eat less and lose some weight.

6)  If you are unhealthy or overweight or both – your lifestyle made you that way. The idea that after dieting you can in the near or distant future return to your old habits, your old lifestyle is counter-productive. It this that life style, those old habits that made you over weight and/or unhealthy.

7)  Are you too busy to take time to exercise or do you hate the idea of exerise?

Every time you answer the phone – get up and walk around. This will help you to use more energy than sitting enabling you to get some exercise during your busy day.

8) For success change your priorities in life, you need to focus as much on your health as you do on your weight and you will be successful.

9) Add fresh lemon to your daily diet, add fresh lemon to your drinking water, use fresh lemon instead of vinegar in your salad dressings. This will help to curb your appetite, and encourage the liver function, helping your body detox more efficiently.

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