HOW MANY CALORIES DO YOU NEED EACH DAY? PART 2

Here is a quick and easy way to estimate the number of calories that your body needs in order to maintain your current weight; remember, this is an estimate.

For sedentary people: Weight x 14 = estimated cal/day to maintain current weight

For moderately active people: Weight x 17 = estimated cal/day to maintain current weight

For active people: Weight x 20 = estimated cal/day to maintain current weight

Note: Sedentary is defined as someone who does not engage in any formal/aerobic exercise at all. Moderately Active is defined as 3-4 (30 minute) aerobic sessions per week. Active is defined as 5-7 (30 minute)aerobic sessions per week.

If you consistently go over the needed amount of calories (energy) each day and you're not very active, you'll eventually gain weight. On the other hand, if you cut back the number of calories consumed each day, you will lose weight; weight loss will be faster yet if you add more exercise to your daily routine.

Every 3,500 calories adds up to a pound. If you cut back by 500 calories each day, you will have a "calorie deficit" of 3,500 calories, and you should lose about 1 pound per week. If you do nothing to change your eating habits but you exercise aerobically and burn off an extra 500 calories each day you should also lose approximately 1 pound per week. If you do both, you should lose 1.5 - 2 pounds each week. Your weight loss will vary from week to week, dependent on water retention (which is temporary) and replacing fat with muscle as you exercise (muscle weighs more than fat, however your clothes will fit better with muscle/lean body mass than if you weigh the same but your weight is fat).

Your best chances at being successful at weight loss and at maintaining your weight is to aim for a healthy weight loss goal of 1/2 to 2 pounds each week. It is not advised, nor is it healthy, to consume less than 1,200 calories per day; any less than this will not give your body the balance of carbohydrates, proteins, fats, and vitamins and minerals that it needs.

Keep a food diary to help you to find ways that you can cut back those 500 calories each day. Many people simply switch to diet (artificially sweetened) pop, avoid juices, and use skim milk in coffee and cereal and find that they can eliminate a good number of calories. Little changes can add up to a lot. As I said in a previous post, it's important to keep a food journal, at least at first. I couldn't believe how many calories I could consume in little "bites, tastes, and sips". These small amounts do have calories, they do count, and they do add up! Try skim milk instead of 2% milk, light whole wheat bread instead of white, low-fat mayonnaise on sandwiches, or even mustard (which has 0 calories). Watch out for condiments such as ketchup, which has sugar, and therefore calories.

Decide on a few calorie-cutting strategies each week, and stick to them; make them a permanent part of your new, healthier lifestyle.

FINDING THE RIGHT HOODIA DOSE

Now is actually a good time to begin a weight loss and exercise program. Just think, this could be the first year that you get through the Holiday Season without gaining weight! Imagine how good you will feel about yourself to actually weigh-in on January 1st lighter than you are today! Think about purchasing and starting your Hoodia gordonii supplement now. You'll have a real jump-start on the New Year's Resolution this year! I just stocked up on enough to get me through the next 3 months.

One of the most common questions asked about Hoodia is "How much should I take?". This is an expensive product, so I can understand that people don't want to take more than they need. First of all, be sure that you are taking a quality supplement that contains only 100% pure, genuine Hoodia gordonii imported from South Africa. If you tried to save a few bucks and are taking one of the "fake" products that are being passed off as Hoodia, then you can not expect any results at all!

Begin with a low dose and monitor your results. Titrate the dose up gradually until you feel the results that you want. The effective dose for most people is between 2,250 and 3,000mg per day. I have had excellent results with 2250 mg/day; I take a 750 mg capsule three times/day before meals. On weekends I generally only take 2 capsules, because my schedule is different, and I still have good appetite-suppressant effects. Experiment with the dose and timing that works for you.

Some people feel the effects of Hoodia within a day or two, while others may not feel the effects until they have taken it consistently for several weeks. Be patient, and give it at least two weeks before you decide that it doesn’t work for you.

Remember, Hoodia will help you to eat less, but the food choices that you make are up to you. Don't forget that exercise is a crucial component to any weight-loss effort. It's your life, it's your body. Make the choices that will help you to live a happy, healthy life.

HOW MANY CALORIES DO YOU NEED EACH DAY? PART 1

This is one of the most common questions asked by those who are trying to lose weight. Although it is tempting to try to cut down to a very low calorie diet, it has been proven that this will not help you to lose weight any faster than if you follow the recommendations below. A very low calorie diet will actually cause your body's metabolism to slow down further, resulting in an even slower weight loss. Although we all would love to wake up next week at our goal weight, the reality is that you should aim for a loss of 1/2 pound to 2 pounds per week; this is the rate that is safest for your health.

Stick to a few simple strategies instead of becoming too bogged down with rules and restrictions of any particular diet:

1. Identify how many calories you need to lose weight safely at your current weight; you will need to adjust this as you lose weight, as you will need fewer calories when you weigh less. Set a daily calorie goad and stick to it.
2. Keep a food diary of all the food and beverages that you consume. This means all- "tastes" and "nibbles" have calories and should be counted. This will help you to track your progress and to spot problem areas. The food diary doesn't need to be elaborate; you can write it in a plain notebook if you want. It is not being graded; it is for your use as you develop new behavioral skills that will allow you to reach your goals. If you want a more elaborate diary, you can print one out from an online site. Don't treat the food diary as a "job", or else it will become one. The diary is meant to be a useful tool for you, not a tedious chore.
   
3. Learn how to read and interpret nutrition labels on the foods that you buy and eat. Become familiar with the nutrient component of common foods as well as the recommended portion sizes.
   
4. Reduce fat intake to <>
5. Consume an adequate amount of lean protein each day. This will help to conserve lean body mass. A good rule of thumb is to eat a 3-4 oz. serving of protein with every meal; protein sources include lean cuts of meat, poultry, fish, low-fat dairy foods, legumes, and nuts. Vegetarians will need to plan their diets carefully so that they are getting enough protein.
6. Drink plenty of water (10-12 glasses per day).
7. Fill up on fruits and vegetables.
8. Incorporate exercise into your weight loss plans. Increase physical activity slowly. If you have been very sedentary, simply walking from a further parking spot or taking a few extra flights of stairs is a good start.

Utilize a support system, whether it consists of friends, family, or even an online forum. You will find that people who care about and for you want you to be successful almost as much as you do!

MORE IN THE NEXT PART OF THIS POST (PART 2)

INSPIRATIONAL THOUGHTS - CRAVINGS

Right now I want to eat something fattening. Maybe pizza... or chicken wings... or potato chips & dip. Whatever! I know that I could run out and pick something up, however I am choosing not to.
I want to lose weight much more than I want that snack.

As I sit here, I realize that I am experiencing an intense craving, and that is all it is. I accept these feelings for what they are. Cravings are uncomfortable feelings, but I know that they will soon pass and I will be able to pat myself on the back and be proud that I did not give in.

Pizza is not going to go away forever if I don't eat it tonight; this isn't my "last chance". I am not willing to throw away a full day of eating right and exercising for a greasy snack. I have done that so many times in the past, and all it did was make me lose my motivation and send me off on a binge. Today, my choice is to lose this weight, be healthier, feel better, like myself more, and live longer. My choice is not to indulge in a high-calorie snack at this time.

One of the things that I am working on is to get myself to the point where I am able to make healthy choices and to ward off cravings without too much difficulty. For now, it's one day at a time, and sometimes one moment at a time!

KNOWLEDGE IS POTENTIAL, BUT ACTION IS POWER

The way that Hoodia works is simple- the molecule P57, which is the active ingredient in the Hoodia gordonii succulent responsible for its appetite suppressant properties, imitates the effects that glucose has on the nerve cells in the brain. In other words, Hoodia tricks the brain into thinking that it is full when it's not. Results of clinical trials have showed a reduction in calorie consumption of up to 2000 calories per day as compared to placebo. When you are feeling full and satisfied, it is much easier to stick to a well-planned healthy diet than if you were constantly feeling hungry and deprived.

As with any appetite suppressant or weight loss plan, however, it is important to also understand how it will work for YOU in YOUR LIFE. Suppressing the appetite is the first step, but you still have to eat healthy, nourishing food to keep your body going.

In addition to making healthy food choices, exercise is a vital part of any successful weight-loss program. Set aside time each day for exercise; it can be going to the gym, playing with the kids, bicycling, resistance training with weights, or simply going for a brisk walk. It doesn't matter so much what you do as it does that you do it consistently.

One final thought- adjust your mindset to keep a "winner's attitude". Believe that you can be successful at losing weight and becoming healthier, and you will be well on your way.

Check out the previous posts on this blog for more information about Hoodia and how it works.

THE BEST WAY TO SUCCESSFULLY LOSE WEIGHT AND TO BECOME HEALTHIER AND HAPPIER IS TO COMBINE SMART FOOD CHOICES, PHYSICAL ACTIVITY, AND A POSITIVE ATTITUDE.

MY BODY WILL BE A SUGAR-FREE ZONE FROM HALLOWEEN UNTIL VALENTINE'S DAY!

As I was doing my weekly shopping today to stock up on healthy fruits, vegetables, whole-wheat bread and pasta, and turkey breast for lunches, I couldn't help but notice the abundance of candy and other Halloween goodies parked at the end of almost every aisle in the store. This got me thinking of how many calories could be consumed between Halloween and Valentine's Day. We have Halloween, Thanksgiving, the entire Christmas season, New Year's, the SuperBowl, and then Valentine's day. All of these are holidays and occasions that are strongly tied to food and drink. This year, I am vowing not to gain back what I have lost over the holidays. Let's face it, we will all overeat during this time, and no one will be able to stick to their food plan 100% of the time. My goal is to lose a few pounds over the holidays, but at the very least I will not gain weight. My plan is to totally eliminate candy, cookies, cakes, and all other deserts for the entire time. I have identified sweets as the one thing that triggers me to go completely crazy and off of my "diet". Once I get started with candy or cookies, it seems as if I lose all resolve to eat right. It's going to be difficult to say no to that first piece of candy, but it will be worth it in March, when everyone is getting ready for the summertime again! I realize now that I am not a person who has any sense of portion control; I am a compulsive over-eater and I have to remain vigilant during difficult times. If I avoid my major triggers, I am confident that I will be able to make sensible choices about what I eat and what I turn away. Of course I just received a new shipment of Hoodia, and I will be taking that faithfully (4 caps each and every day) throughout the entire holiday season. I am committed to success!

I am finding that planning ahead is crucial in this weight loss endeavor. You have to plan out how you will handle difficult situations before they arise, and stick to your plan. I'll keep posting on how it's going.

Good luck to everyone who is in the same boat as I am!

USE HOODIA IN CONJUNCTION WITH BEHAVIORAL CHANGES TO LOSE WEIGHT

Opinions among medical professionals, consumers, and the media about the usefulness and effectiveness of Hoodia Gordonii vary from it being an amazing weight loss aide to it being nothing more than a scam. I have seen and read both extremes and everything in between, as I am sure anyone who is reading this has.

The one thing that everyone seems to agree on is this: the only Hoodia diet aids that will help you lose weight are those products that contain only 100% pure, genuine Hoodia Gordonii. Authentic Hoodia products have CITES documents, which are required for exporting Hoodia Gordonii from South Africa. They have chemical analysis reports which support their claims and verify that pure Hoodia Gordonii is in fact present in the supplement. In order to avoid one of the many scams and ensure that you are getting a product that works, look for these things. Read some of my earlier posts about ensuring that the Hoodia you buy is authentic.

It is important to realize that even the Hoodia supplements are nothing more than appetite suppressants. They will not magically melt the fat away. Genuine Hoodia will suppress feelings of hunger, making it easier to stick to a low-calorie food plan, but it will not control your psychological urges to eat. It is up to the you to change your behavior and the thoughts and feelings that you associate with food and overeating. This is a very important concept to understand and to work on if you are to be successful in the weight loss battle. Figure out why you overeat, and then take it to the next level and figure out how to change those associations with food. Hoodia will make it easier, but it is not a "magic bullet".

THE BENEFITS OF HOODIA GORDONII AS AN APPETITE SUPPRESSANT

Hoodia Health

1. Hoodia Gordonii is an all-natural supplement; it is made from a plant which grows wild in the Sub-Saharan desert regions of South Africa.
2. Hoodia is a natural dietary supplement; it is not a drug or a medication. It is not a chemical that is manufactured in a laboratory.
   
3. Hoodia Gordonii has been safely used by the San Bushmen for thousands of years to suppress hunger and thirst while they were on extended hunting trips in the desert.
4. Hoodia does not contain caffeine, ephedra, or phenteramine.
5. Several well-constructed clinical trials have been completed over the years with Hoodia. Scientists have found no side effects to Hoodia Gordonii through their studies and research.
6. There are several patents issued for pure, genuine Hoodia Gordonii products; this will help to prevent some of the "fake" Hoodia scams that have been taking advantage of consumers over the years.
   

Hoodia is a safe, all-natural dietary supplement with appetite suppressant properties. When used in conjunction with a healthy diet and moderate physical activity, Hoodia Gordonii may just be the answer that many overweight people have been seeking. For more information, click on the Desert Burn Hoodia links below.

MORATORIUM ON HOODIA EXPORTS FROM SOUTH AFRICA

An article published in the "Cape Times" on 11/24/06 stated that there has been a moratorium placed on Hoodia exports from South Africa due to illegal harvesting and exportation of the plant. I have discussed the authentication and exportation process of genuine Hoodia from South Africa in some of my earlier posts, along with the fact that pure, genuine Hoodia Gordonii is a rare and expensive product. It now appears that the product has been exploited so much by people trying to get rich quickly by selling products that contain little pure Hoodia that the plant is in danger of extinction within two years unless drastic action is taken by the South African governments. The exportation of Hoodia has been banned at this time until the governments are able to gain control of illegal harvesting and exportation of this rare succulent.

You can read some of my earlier posts regarding the governmental controls over the exportation and importation of Hoodia Gordonii, including the CITES certificate that is issued by the government of South Africa allowing for legal export of the plant.

Hoodia's active appetite suppressant ingredient was patented in 1997 and the South African government signed a license agreement with a British pharmaceutical company to market it as a weight-loss aid. The sad thing is that this was all done without involvement of the San Bushmen, who have used Hoodia as an appetite suppressant and thirst quencher for thousands of years while on long hunting trips in the desert; the San Bushmen and their knowledge of the plant's properties are what led to the research of Hoodia in the first place. I will also add that the San Bushmen have not been the ones to profit from the lucrative exportation of the product, either.

DESERT BURN HOODIA IS ON SALE!!!!

DESERT BURN HOODIA PRODUCTS ARE NOW ON SALE!!!

Desertburn ZA-750 is now on sale for at a special price of $49.95/bottle of 60 capsules and 3 bottles for $139.95, plus shipping and handling charges. (Normally priced at $59.95 per bottle). Now is the time to stock up!

Desert Burn® ZA-750™ Hoodia is the #1 Hoodia supplement in the World. DesertBurn guarantees that they have secured the top hoodia source material on the planet. Accept no substitutes for Authentic South Africa Hoodia Gordonii. Many people in the industry sell a Chinese 20:1 extract claiming it to be real Hoodia; Many companies are stuffing capsules with Opuntia or Caralluma Fimbriata and falsely calling it Hoodia. BEWARE!!! Don't be fooled! Do not accept any product that does not have C.I.T.E.S credentials and independent lab tests to back up the product. See previous posts in this Blog for help in determining how to ensure that you are buying Authentic Hoodia.

DESERT JUICE liquid Hoodia is also on sale. New Hoodia procucts from Desertburn, Hoodia Syrup and Hoodia Fruit bars, are now in stock and available online. Coming soon: the world's first authentic Hoodia Shake will soon be available.

Combined with a sensible diet low in fat and simple carbohydrates and a regular exercise program, Desert Burn® ZA 750 hoodia is a supplement that may help you to finally take control over destructive eating habits and lose unwanted pounds.

WEEKLY WEIGH-IN

GOOD NEWS AGAIN THIS MORNING!
HECTOR was anxious to get on the scale today...

This seemed to be a good week, and I expected a great loss. But when I got on the scale I was surprised to see that I was only down 0.9 pounds. It seems that when I do really well and am consistent with exercising that it doesn't show up on the scale. Or is it that it's not showing up as fast as want it to? There isn't much that I could have changed, so I'll have to be happy with it and continue with what I'm doing. That's 18.8 pounds so far (and counting...). It's a lot better than I've done for a long time!

Hector has a new calendar published and displayed on his website. Be sure to check it out!

THE IMPORTANCE OF DIETARY FIBER

Dietary fiber (sometimes called "roughage" or "bulk") is the part of a plant that provides and maintains the plant's structure. This fiber cannot be digested by the human body; as it moves through the intestines (colon) undigested, it helps to keep food moving smoothly, helps to correct certain disorders of the colon, keeps the intestines functioning normally, and makes it easier for the body to eliminate waste through the stool. Fiber absorbs many times its weight in water from the colon, resulting in the passing of softer, bulkier stools. The fiber in your diet also helps to make you feel full and aids in the digestion process.

The Importance of Fiber
A diet that is high in fiber results in large, soft, and bulky stools which pass through the bowels easily and are eliminated quickly. This can prevent constipation and hemorrhoids, lessen the symptoms of irritable bowel syndrome and diverticulosis. Fiber has also been shown to play a role in treating and preventing elevated cholesterol, heart disease, strokes, colon polyps, and colon cancer.

Fiber and Weight Loss
Research has proven that increasing the amount of fiber in your diet can help you to lose weight. When you eat foods with a high fiber content, you tend to feel full faster, which helps to cut down on the amount of empty calories consumed with junk foods. Since fiber cannot be broken down by the digestive system, it provides bulk with few or no calories. High fiber foods are generally lower calorie foods to begin with; they take longer to chew, which gives the body more time to "feel full" while you are eating, which helps to stop overeating. These foods stay in the stomach longer, delaying the time that you feel hunger again. Combined with Hoodia supplements, which have a natural appetite suppressant activity with a delay in feeling hungry, this is a great benefit!

Adding Fiber to Your Diet
When you begin to add extra fiber to your diet, do it slowly; if you add too much fiber too rapidly, you will end up with excess gas, abdominal cramping, and bloating. Increase the amount of fiber as your body gets used to it. A healthy goal is to aim for 30-40 grams of fiber each day.
There are many sources on the Internet and in bookstores that list the fiber content of foods; you may want to invest in such a resource.

Suggestions for High Fiber Foods

• Fresh fruits and vegetables, especially with the skin onWhole
• Whole grain breadspastas
  
• Bran flakes
• Legumes
• Oats
• Barley
• Nuts
  
• Consider a fiber supplement such as MetamuciCitrucelrucel if you are unable to consume enough fiber in dietRemember
• Remember to drink plenty of water (8-10 glasses per day)
  

WEIGHT LOSS "101"

Americans alone spend approximately $40 billion on weight loss products and fad diets each year, yet none of these products seem to deliver the "magic" that they promise. The truth of the matter is this: unfortunately, there is no "magic bullet" for weight loss. If one existed, do you really think that any of us would be overweight? Let's face it, we would all be slim and fit if it were that easy.

As a healthcare provider, I can't even count the number of times that a patient has come in asking me for "a pill or a diet to make me lose weight". My answer is this: There is nothing that any healthcare provider can suggest or prescribe that will make you lose weight. Despite all of the fad diets and diet products that are out there (and there are plenty to choose from), nothing will make you lose weight.

You are the only one who can make weight loss happen. What it comes down to is simple; your weight is determined solely by the balance of the calories that you consume in food and fluids and the calories that you burn through activity and exercise. Your body requires a minimal amount of fuel, or calories, on a consistent basis in order to maintain life; calories consumed above and beyond this will either maintain your weight or result in weight gain, depending on your activity level.

We all want to believe in the claims made by the fad diet experts out there. Who amongst us has not tried the famous "Cabbage Soup Diet"? But in the end, it boils down to the fact that if you don't eat enough calories to maintain your weight, you will lose weight. If you eat a mere 750 calories/day on the Cabbage Soup Diet (or any fad diet, for that matter), you will lose weight. But you will also lose weight if all you consume is 750 calories/day worth of cookies. Science has proven that there are no magic foods or combinations of foods that accelerate the burning of fat.

Certain diet plans seem to work better for certain people; we've all tried the low-fat/high carbohydrate diets, and then the low carbohydrate/higher fat diets. Again, science has proven that weight is determined by the amount of calories taken in versus the amount of calories expended, regardless of where those calories come from. If your body requires 1500 calories/day in order to maintain your current weight, you can eat those calories in the form of protein, carbohydrates, or fats; you will maintain your weight if you do not exceed 1500 calories/day. Where the combination of foods does matter is when considering your health and the risks that obesity and certain diets have in the development of serious health conditions, such as diabetes and heart disease. A large percentage of medical and nutrition professionals will now encourage a diet that includes lean protein and complex carbohydrates, such as whole-grain breads and pastas, vegetables, and certain fruits. The simple carbohydrates such as white bread and flour, sugar, pasta, potatoes should be avoided, as they turn to sugar rapidly and may contribute to insulin resistance and weight gain.

The key is to find the right balance of healthy foods that you can and will eat consistently in order to promote health and weight loss. We're back to you... You have to change your behavior and lifestyle in order to lose weight and maintain a healthy weight. This is why the fads and "miracles" have so much appeal. As humans, we are always looking for an easy and painless way to solve our problems. The truth of the matter is that this battle can only be won through hard work and change on your part.

There is a place for diet aids, of course. Many people want or need a crutch or a little extra help when they are beginning to follow a healthy diet and exercise program. But how do you pick out a product that is safe to take and effective? How do you determine if the advertising is truth or hype? I am unable to take most over-the-counter weight loss aids due to side effects and high blood pressure, but have always been interested in herbal or natural products. Recently, Hoodia Gordonii has caught my attention. I have been reading a lot about the product, but it's not as simple as going out and purchasing it. There seems to be a lot of difference in the quality and quantity of the active ingredient. I have done a lot of research, and have ordered and received my first supply of the product, based on my research. I will begin taking it tomorrow, and will journal the experience, along with some of my research regarding what the product is, how it works, and how to purchase it. I will not mention the specific name of the company or product unless or until I feel that it is not hype. This supplement is not cheap, and I certainly don't want to be an advertisement for something unless I believe in it.