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By admin, August 31, 2009 2:53 pm

It’s music to our ears when we learn that things that make us happy are actually good for us, too. A few years ago, researchers at the University of Maryland Medical Center in Baltimore showed that laughter had a cardiovascular benefit. Now the same researchers have shown that joyful music elicits that same kind of heart-healthy response. The music causes endothelial tissue (a layer of cells lining the interior surface of blood vessels) to expand, thereby increasing blood flow to the heart and other vital organs.

“We had previously demonstrated that positive emotions, such as laughter, were good for vascular health,” said lead investigator Michael Miller, MD, director of the Center for Preventive Cardiology at the University of Maryland Medical Center and associate professor of medicine at the University of Maryland School of Medicine. “A natural extension of the research on laughter was the question of whether other emotions, such as those evoked by music, have a similar effect.”

In Dr. Miller’s latest study, 10 healthy, non-smoking volunteers (70% were men, with mean age of 36) participated in four different study phases in random order. In two of the phases, participants either listened to music they selected that evoked joy and made them feel good, or other music that they said made them feel anxious. In a third phase, the participants listened to relaxation tapes and in the fourth phase participants were shown humorous video clips. When the study volunteers listened to the joyful music, brachial artery (the artery located in the upper arm) flow increased 26% compared with baseline measures. In contrast, when they listened to music that made them feel anxious, the brachial arteries narrowed by 6%. Blood flow increased by 19% during the humorous video phase and by 11% during the relaxation phase. The study results were presented in November at the Scientific Sessions of the American Heart Association.

I asked Dr. Miller how joyful music creates this positive vascular response. He hypothesized that “endorphin-like compounds released from the brain either directly or indirectly interact at the level of the endothelium to release nitric oxide, the chemical that causes vasodilation and a host of other cardio-protective effects.”

The impact of joyful music on the cardiovascular system is quite significant, on a par with what is achieved by engaging in regular aerobic exercise and even some medications. Dr. Miller suggested listening to joyful music 15 to 30 minutes several times weekly as an additional lifestyle measure to improve heart health. You don’t even need to be actively listening — background music can also be beneficial as long as you obtain the positive emotional response.

Interestingly, however, too much of a good thing (listening to the same joyful song over and over again) can reduce its positive cardiovascular effect. Dr. Miller suggests accentuating the response by choosing different selections and rotating them — he recommends listening to each song no more often than every two to four weeks.

Source(s):

Michael Miller, MD, is an associate professor of medicine and epidemiology at the University of Maryland School of Medicine and director, Center for Preventive Cardiology, University of Maryland Medical Center.

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By admin, August 28, 2009 6:43 am

As mentioned in the previous post, Healthy Behaviors Vital to the Medifast Diet, here are some additional healthy behaviors which you should adopt in order for your Medifast diet to work:

7. Engage in Physical Activity

While smaller amounts of physical activity can also be beneficial, it is recommended that teens are physically active for at least an hour everyday. Look for physical activities that you enjoy and can engage in everyday. Just remember to drink fluid regularly during and after physical activity to prevent dehydration.

Some suggestions for physical activity include: brisk walking, roller skating, gymnastics, running, jumping rope, hiking, swimming, playing on the playground, soccer, cycling, dancing, home exercise, pleasure walking, climbing stairs, walking your dog, volleyball and shooting baskets.

Keep in mind that a physically active body helps you build lean muscles and strong bones. It increases your flexibility, improves your balance and helps you control your weight. It likewise makes you feel good emotionally, increases your self-esteem and reduces your risk for chronic diseases like heart disease and Type 2 diabetes.

Inactive activities such as watching TV and playing video games are associated with higher body fat. It would be wise to limit such activities to less than two hours each day.

Stop making excuses and start getting active now. A great way to promote a healthy lifestyle is for your whole family to get involved. Spend time together through physical activity. You can start by encouraging your family to take a long walk or a bike ride together a few evenings a week.

8. Have Specific, Realistic and Attainable Goals

Healthier eating habits start with having a goal. When setting goals, it is important to create specific, realistic and attainable goals. Take a look at your current eating habits and find out where you can make small changes to your diet. Some examples can be cutting down on sodas or adding more fruits and vegetables to your diet.

Pinpoint the obstacles that may be preventing you from attaining your goal. Be conscious of them and find ways to address them. For example, if you find that you are constantly heading to a fast food after school, it may be wise to change your routine and look for another activity to replace it. Do not give in to peer pressure. Instead, find friends who can be supportive of your goals.

9. Keep a Journal

A journal will be useful for recording your daily eating habits. Take note of what you eat, how much you eat it and how often you eat it. If you have eaten something unscheduled or something that is not on your plan, do write them down. Also itemize the foods that you may be eating a lot of. Keep this journal handy and easily accessible so you can write on it whenever you want.

10. Eat Fruits and Vegetables Daily

It is recommended that you eat five servings of fruits and vegetables daily. This habit can help keep you healthy when consumed as part of a well-balanced and nutritious eating plan. While five servings may sound a lot, it is actually not that hard to accomplish. Here are some examples of how you can have your five servings:

• Slice bananas or strawberries on top of your breakfast cereal.
• Have a salad with lunch.
• Eat carrot sticks for an afternoon snack.
• Stir some fruit into low fat yogurt.
• Blend fruit and low fat yogurt with ice for a great smoothie.
• Eat fruit cocktail with lunch.
• Add fruit to your Medifast puddings.
• Blend fruit with your Medifast shakes.
• Add a vegetable or two to your dinner.
• Eat fresh fruit as a mid-morning snack.

Encourage yourself to eat more fruits and vegetables by keeping a bowl of fresh fruit on the counter and fresh-cut produce at eye level in the refrigerator. Try out a new fruit or vegetable when you visit the grocery and choose wide variety of different colored fruits to achieve the most nutrition.

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By admin, August 27, 2009 5:00 am

For the Medifast for Teens program to be a success, it is important that healthy behaviors are adopted as this will aid you with your short term and long term weight control goals.

Below are some of the healthy behaviors that will help you achieve and maintain a healthy weight:

1. Control Your Portions

Did you know that restaurant portions are two to four times the size of standard serving sizes? It’s no wonder that the concern on obesity is on the rise because serving sizes has now become two to four times of what they ought to be. Thus, when you consume one “restaurant serving,” you are in fact consuming more calories without even knowing it. This is what is called “portion distortion.”

Remember that calorie content increases with portion size. Always read product packages and do take note of serving sizes. For example, if a 20-ounce bottle of non-diet soda is listed as having 2.5 servings and each serving has 200 calories, this means that you will have consumed 500 total calories if you drink the whole bottle. That is equivalent to five Medifast Meals.

Meal replacements, such as the Medifast Meals, are an excellent tool for learning to identify appropriate portion sizes. Eating portion-controlled meals effectively reduces total calorie intake and helps maintain weight loss results.

2. Never Skip Your Breakfast

It is a well known fact that breakfast is the most important meal of the day as it helps ignite your metabolism. It gives you the energy you need to be able to start your day and helps you focus on your tasks during the day.

People who skip their breakfast have a lower metabolic rate compared to those who eat their breakfast. If you find yourself always on-the-go in the morning, there are some Medifast Meals you can choose from. These breakfast meals are convenient and perfect for those who simply do not have time to prepare breakfast.

3. Eat Five to Six Small Meals a Day

Studies have shown that the “three square meals” that we have grown accustomed to is not the best method of weight control. It was found that the ideal way to lose weight is to eat every three hours or when we usually experience physiologic hunger. This will keep you feeling fuller during the day and will prevent blood sugar fluctuations.

Medifast has a lot of ready-to-go meal replacements which are convenient for people with busy schedules. Further, it ensures that you eat regularly and properly throughout the day.

4. Eat Slowly and Savor Your Food

People who eat slowly are more likely to control their portions. This is because when the stomach signals your brain that it is full, it will usually take twenty minutes for the brain to fully receive the signal. Savor your food and chew them anywhere between fifteen to twenty times to slow down your eating process.

5. Drink Lots of Fluids

Always drink lots of fluids. It is recommended that you drink at least six to eight cups of water each day. You may also drink up to 16 ounces of calorie-free beverages. This includes unsweetened ice tea, herbal tea, coffee, diet soda and calorie-free drink mixes such as Crystal Light or Sugar Free Kool-Aid.

6. Eat Home-Cooked Meals

Studies have shown that home-cooked meals have a greater success rate when it comes to your weight loss efforts. Home-cooked meals are great whether you choose to eat these foods at home or bring it with you to school. It would be wise to limit eating out especially in fast food chains as much as possible.

We will discuss more of the healthy behaviors that make your Medifast diet a success on the next post.

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By admin, August 26, 2009 8:00 pm

Medifast has a program specifically geared towards teens. This program is designed to meet the needs of those belonging to the thirteen to eighteen age group. Medifast understands that teens have a different need that those of the adults as their bodies are still continuing to grow. Medifast for Teens is a simple and convenient program that emphasizes portion controlled eating at regular intervals throughout the day.

If you are considering the Medifast Program for Teens, chances are, you want either one of two things:

• you want to lose some weight
• you want to maintain your current weight as you grow taller

There is no doubt that Medifast can help you achieve these goals. The fact is, Medifast will help you achieve a healthier weight that will allow you to live a healthier and more active lifestyle.

It is recommended that you consult with your pediatrician or physician prior to beginning the Medifast for Teens program. Your pediatrician or physician can advise you whether this program is really right for you.

After your physician determines the right plan for you, work with your physician to decide if routine monitoring is necessary while on the Medifast for Teens Program. Keep in mind that your physician can help you ensure that your goals are met. Remember that the goal is not only to achieve a healthy weight but to achieve it through healthy weight loss program.

The Medifast for Teens Program consists of two plans:

1. The Weight Loss Plan which helps you reach your goal weight by promoting gradual weight loss through healthy food choices
2. The Weight Maintenance Plan which helps you maintain your current weight as you grow taller through healthy food choices that -

• control calorie intake
• nutritionally complete
• flexible enough to adapt to an adolescent’s lifestyle

The Medifast for Teens Program begins with the Weight Loss Plan and moves on to the Weight Maintenance Plan once your BMI is in the 85th-95th percentile.  If your BMI is below the 85th percentile, you can use the healthy behaviors you have learned in the Weight Loss and Weight Maintenance Plans and continue to use Medifast Meals for convenient, potion controlled meal add-ons and healthy snack choices.  This will help you maintain a healthy weight for a lifetime.

The Medifast meals for teens is high in fiber and combines the unlimited use of whole grains, fruits and vegetables with fiber-rich Medifast meals. This combination not only limits your calorie intake, it also helps you control your hunger. Medifast understands how difficult it is to follow a strict weight loss plan with the teen’s busy lifestyle. Due to this, the Medifast for Teens Program offers the flexibility and convenient use of Medifast Meals as alternatives to traditional foods.

A motivated teen and actively involved parents are critical to the success of the Medifast for Teens Program. Understand that big chances are difficult to do on your own. Always consider seeking the support of a sibling or friend to get active with you and to help you stay committed to your healthy new habits.

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By admin, August 25, 2009 10:38 pm

When starting on a new diet, it is important to know what to expect during the course of the program so that you do not have any surprises later on into the program. Remember that being prepared mentally and physically is vital if you want your program to be a success.

During the first few days of the Medifast 5 & 1 Plan, expect to achieve the fat-burning state within two to five days. During these days as your body adjusts, there is a tendency to feel tired, hungry and irritable. You may also experience headaches or a feeling of being lightheaded. This is a temporary state until such time that your body adjusts. You will start to feel energized within 72 hours and will feel less hungry. Moreover, you will start to burn fat and will start seeing results once this happens.

Below are some tips to help you during the first few days:

• Have an extra Medifast shake when you are feeling really hungry or tired. But stick to the program the following day.

• Do not be idle and keep yourself busy.

• Do not frequent places where you will be tempted to eat more than you should.

• Get some support and encouragement from your family, friends and even other Medifast clients. You can log in to MyMedifast.com and chat with other people who are in the program.

Follow the tips below to make your weight loss phase more effective:

• Eat consistently every two to three hours. It will keep you feeling full, help you lose weight and establish a healthy lifestyle habit.

• Eat according to the schedule and do not skip meals. Ensure that you eat all six meals each day. This will keep your body well nourished and your metabolism active.

• Eat slowly. Spend at least 15 minutes eating each meal.

• Drink at least 8 cups (64 oz total) of water each day. You can also drink any calorie-free beverages such as unsweetened hot or iced tea, herbal teas, coffee, diet sodas and sugar-free drink mixes.

• Control your caffeine intake to three servings (300 milligrams) per day. This includes coffee and caffeinated beverages.

• Avoid alcohol. Even one drink per day, including low-carb versions, can slow down your weight loss. This is because alcohol adds calories and increases your appetite.

• Track your progress by keeping a journal.

Below are some tips on exercising while on the Medifast 5 & 1 Program.

• If you do not have an exercise regimen prior to starting the Medifast 5 & 1 Plan, you should wait two to three weeks before you begin an exercise program. When starting out, it is important to choose an exercise that you enjoy and can commit to. Take it slow at first. Ten to fifteen minutes will be ideal. And gradually increase the time and intensity of your exercise.

• If you already have an exercise program prior to engaging in the Medifast diet, cut back on your workout routine by half during your first couple of weeks on Medifast diet. Allow your body to adjust to the lower calorie food intake. Decrease both the intensity and frequency of your exercise routine as well as the time you spend on it. Limit your vigorous activity to 45 minutes so you are not burning more calories than you are taking in.

• Always listen to your body and never push yourself past your limit. Stop immediately if you feel faint or lightheaded.

• Drink plenty of water especially if you are exercising outside in warm weather.

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By admin, August 24, 2009 6:59 pm

It is a fact that exercise is good for the body. The benefits of exercising are numerous and people who actively engage in it are known to:

• have a better body
• less likely develop heart disease and diabetes
• sleep better
• feel happier
• be more energetic

Yet, despite all these advantages, when it comes to actually exercising, we can think of a lot of reasons why we cannot do it. Here are some of the most common excuses and some tips on how to overcome them.

1. I’m Too Busy

The U.S. Surgeon General recommends at least 150 minutes of aerobic activity per week. While this may sound time-consuming, it actually isn’t. This is just equivalent to about 20 minutes per day. And you don’t have to work all 20 minutes straight either. If a two 10-minute exercise session will fit into your schedule better, then you can do two ten-minute sessions and it will be as effective as a straight 20-minute session.

If you are busy, then try multi-tasking. Exercise while watching TV or exercise while at work. You can do simple exercise routines such as walking in place or using resistance bands.

Remember that your exercise does not have to be a formal workout either. Even small changes to your lifestyle can work. For instance, opt to take the stairs instead of the escalator when you can. If you can walk to your destination, do so instead of driving. It would also be nice to get a pedometer so you can be aware of the number of steps you take throughout the day and can make a conscious effort to increase the number of steps the following day.

Make it a habit and exercise regularly. If you are committed to losing weight, then you need to find time to exercise. Prioritize the things you need and want to do and find the time to do them.

2. I Don’t Have the Energy to Exercise

Did you know that exercising actually gives you more energy? Constantly moving about will get the endorphins in your body to release. These are the feel-good hormones. Get your circulation going and you are more likely to feel good about yourself as opposed to the feeling you will have from sitting on the couch the whole day.

Remember that exercise does not have to be done in the morning. You can exercise whenever you want to.

3. I Have the Kids With Me

The kids should not be an excuse to not exercise. You can always bring the kids with you and you can always find ways to exercise when you are with them. When they are out on the playground, do a little walking while they are playing around. You can even bring a jumprope with you. You can also opt to walk them to school instead of driving them around.

Opt to have active activities when spending time with your kids. Walk around the neighborhood, go biking, swim at your local pool, etc. There are so many activities to choose from that will give both you and your kids the exercise you all need. If the weather is bad, try active video games such as Wii Sport, Wii Fit, Wii Outdoor Challenge and Dance Dance Revolution.

4. Exercise Doesn’t Excite Me

Exercise need not be boring. The trick is in finding an exercise that you enjoy. When you do, you will feel good about it and will look forward to it.

Find an activity that you like or would like to try. Do what interests you. If it makes it more enjoyable to watch TV while on the treadmill, then you may do so. If you prefer to work out with a group, look for people in your community or encourage your friends to join you. Every once in a while, try something totally new and mix it up so you don’t get bored.

5. I Don’t Like to Sweat

And then there are people who just don’t like to sweat. They do not like to perspire and would rather read books and watch TV. If you don’t like to perspire, you can opt to exercise indoors where there is air conditioning. Another option would be to engage in low sweat activities such as yoga. Swimming would also be good.

If you feel uncomfortable exercising in public, you can opt to use an exercise video at home. You can also work out with friends and wear clothes that you feel comfortable in.

6. I Don’t Follow Through

When setting up your goals for yourself, it is advisable to set small, attainable goals. You are more likely to feel good about yourself when you are achieving your small goals.

Keep a log of your goals and let your friends know about it. A lot can be achieved when you have your friends encouraging you and rooting for you. An exercise buddy who keeps you accountable is also a good idea if you need motivation to diet and exercise. When you back out of a scheduled workout, you’re letting down your buddy as well as yourself.

Stick to your schedule and keep your focus on your goal.

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By admin, August 23, 2009 7:01 pm

As had been earlier promised in the previous post on Tips to Avoid Overeating, here is the guide to help you check the portion sizes of your meals.  But before we go into that, it would be nice for you to know the ideal portions that you should aim for:

• 1.5-2 cups fruits & 3 cups vegetables
• 6-7 servings grains: ½ cup rice or pasta, 1 slice of bread, 1 cup cereal, etc.
• 3 servings low-fat dairy: 1 cup milk or yogurt, ¼ cup cottage cheese, 1.5 ounces cheese
• 5-6 one-ounce equivalent servings protein
• 5-6 portions (teaspoons) oils and fats
• 100-300 “extra” calories from snacks, dessert, alcohol or overeating

When counting calories, an easy way would be to estimate portion sizes.  Have a mental image of the size of the following items and these will help you determine normal serving sizes:

• a deck of cards
• a poker chip
• a baseball
• a hockey puck
• a CD
• some dice
• a light bulb

Below are some useful tips:

1.  Baked Potato (1 serving of vegetable)

• 1 small potato = a computer mouse
• When you are served a giant potato loaded with toppings, opt to eat a small portion (the size of a computer mouse) and wrap the rest for takeout.  Remember that giant potatoes full of toppings usually mean extra calories.
• If you have an option as to the kind of potato, choose a sweet potato.  It has vitamin C, potassium, calcium, vitamin A, folate and beta-carotene.

2.  Pasta (1 serving of grains)

• 1 portion size of pasta is equal to ½ cup pasta
• ½ cup pasta = ½ a baseball
• Opt to use whole-weat blend pasta for extra fiber.
• For sauces, go for marinara sauce instead of the creamy sauces such as Alfredo and opt for low-fat salad dressings for pasta salads.
• If you would like to eat more pasta, you can skip the bread basket but do not forget to add those grains into your daily count.

3.  Waffles (1 serving of grains)

• 1 portion size pancake or waffle = the size of a CD.
• For a healthier food, order a small pancake and one egg.  That is equal to a serving each of grains and protein.
• Order whole grains (buckwheat, whole wheat) for more fiber and nutrition.
• When choosing a topping for your waffle, opt for fresh fruits or a sugar-free syrup.

4. Bagels and Muffins (1 serving of grains)

• 1 small muffin = a tennis ball
• ½ a medium bagel = a hockey puck
• Just like the potatoes, bigger bagels and muffins add up the calories.  A low-fat muffin and a typical bagel gives you about 300 calories each.  If you spread some butter or cream cheese, you’ve added more fat and calories and your healthy breakfast suddenly becomes a 500-calorie bust.
• Opt for whole-grain bagels as the high fiber will curb hunger later.

5. Cheese (1 serving of dairy)

• 1 portion size of cheese = four dice
• Cheese is high in calcium as well as fat.  For a healthier option, try low-fat cheeses.
• Remember that a healthy diet allows just two to three servings of low-fat dairy.
• Ask for less cheese or low-fat cheese on pizza.

6. Meat (1 serving protein)

• A 3-ounce portion size = a deck of cards or the palm of your hand (minus fingers)
• Lean protein in every meal can help with weight loss.  Examples of these are:  fish, poultry, eggs, nuts and beans.
• Keep in mind that you only need five to six ounces a day.  So an egg at breakfast or ¼ cup nuts as a snack leaves about 3 oz. for your main meal.

7. Peanut Butter (1 serving of protein)

• 1 portion size or 2 tablespoons = a golf ball
• Research has shown that snacking on peanuts and peanut butter in controlled amounts is a good way to control hunger.  However, you should take note of the standard portion size to avoid gaining weight.  Keep in mind that one portion size has about 190 calories and 17 grams of fat.

8. Chinese Food (1 to 2 serving of grains)

• 2 portion sizes cooked rice = a light bulb
• 1 portion size = a full cupcake wrapper
• Rice is a low-fat and low-calorie food.
• Steamed rice has fewer calories than fried rice.
• Brown rice has more fiber than white rice.

9. Fats and Oils (1 serving of fats and oils)

• 1 portion size of fat or 1 teaspoon = a poker chip or a stack of four dimes
• You have to be mindful of the fat if you want to lose weight.  You may opt to use spray cooking oils instead of liquid and use a heart-healthy olive or canola oil instead of butter.
• When having a salad, opt for vinaigrette salad dressings and have it on the side.

10. Broccoli and Berries (1 serving fruits and vegetables)

• 1 serving fruits & veggies = 1 baseball or the size of your fist
• 1 cup leafy greens = 2 tennis balls
• Green, red, and orange foods have lots of nutrition.  Examples would be berries, red bell peppers, tomatoes, pumpkin and sweet potatoes.
• On the other hand, dark greens are heart healthy.  Examples would be spinach, broccoli, Swiss chard and kale.

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By admin, August 22, 2009 5:58 am

Overeating is one of the most common concern of people who want to lose weight as well as those who want to maintain a healthy weight. Everyday, we are faced with temptations to eat more and it gets difficult to avoid the

Below are some tips to help you avoid the temptation to overeat:

1. Practice portion control

Practicing portion control will help you control the amount of food you eat and will likewise ensure that you do not supersize your servings. Always serve the correct portion and avoid the temptation of going back for seconds. One sure way to help you avoid going back for seconds, is to not put platters of food on the table. After you have gotten the correct portion of food for your consumption, store the leftovers at once. Store them in portion-controlled amounts so you can have a quick and prepared meal for next time.

To see how much food should be in a serving, always check the Nutrition Facts label and when possible, try to measure out your food. We understand that this may not always be possible so we will help you to mentally gauge your food for the correct amount of food portions on our next post. This will help you determine whether the food on your plate is too much or just right.

For those who prefer the convenience of a pre-packed and portion-controlled meal, we recommend the Medifast diet. Medifast meals come in individual packets that you mix with water and microwave or refrigerate. It is available in a wide variety of foods and flavors including shakes, soups, stew, chili, oatmeal, scrambled eggs, fruit drinks, iced teas, hot beverages, bars and puddings. We likewise have Medifast discount coupons to help make these meals more affordable for you.

2. Use a Smaller Plates

Did you know that the dinner plates we currently use at home and in restaurants are bigger than the plates used in the 1950s and 1960s? A bigger plate will make you put more food into your plate and will make you eat more food.

A lot of us grew up with our parents reminding us to “clean up our plate.” There is no doubt that we are doing that and with a bigger plate, the risk of overeating becomes a definite possibility.

To avoid this, it is recommended that you use smaller dishes such as luncheon or salad plates. It will not only help you control how much you eat but it will also help you reach a healthy weight.

3. Eating Out

If you eat out often, you need to always keep portion sizes in mind. Keep in mind that restaurants typically serve huge portions. You do not want this as this will disrupt your weight loss efforts.

Here are some ways to help you keep your portion size in check:

• Ask about half portions.
• Order from the child’s menu.
• If you get a full portion size, box up half your entrée before you start eating.
• Share your food with your companion.
• Eat a healthy appetizer and soup or salad instead of an entrée.

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By admin, August 21, 2009 5:02 pm

Medifast is a popular and well-liked diet program among people who are committed to losing weight simply because it is an effective and healthy weight loss program. It is not a short-term diet nor is it a weight loss fad.

The fact is, engaging in the Medifast diet is pretty much like engaging in a lifestyle change. Compared to other diets, Medifast is portion controlled and is based on a low calorie food intake. It is designed to create a healthy gap between the calories you take in and the amount of calories your body burns. This leads to faster weight loss results compared to any other diets you may have tried. In fact, studies have shown that on average, people who engage in the Medifast diet lose between two to five pounds per week.

All these help make Medifast the most recommended diet. More than 15,000 physicians nationwide have recommended Medifast programs to their patients and more than one million customers have safely used Medifast for over 25 years.

Unlike other low calorie diets which do not meet the minimum daily recommended nutritional requirements, Medifast meals provide the optimal combination of carbohydrates, protein and other nutrients necessary to give you the quick weight loss you want and the healthy weight loss you need. The Medifast weight loss program is an extremely effective diet plan to lose weight fast.

When it comes to costs, the Medifast food products cost about $11.00/day or $299.50/month when you take advantage of their convenient Variety Packages. And the purchase of individual foods will cost slightly higher. And if you compare that on the $16 daily average amount that a typical American adult spends on food each day, it is definitely not bad.

And making use of Medifast coupons can save you even more. Not a lot of people know that there are some Medifast discount coupons available to help make Medifast more affordable especially during these difficult times. We have three Medifast coupons currently available:

• Save $25 off on $150 Medifast Purchase
• Save $50 off on $275 Medifast Purchase
• Get 70 Medifast Meals & Medifast Program Book for FREE

You can get more details on this awesome deals by clicking on the Medifast discount coupons link.

Plan your purchases well and make the most out of the Medifast discount coupons we currently have.

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By admin, August 20, 2009 7:15 am

Believe it or not, fat in itself is not bad. The fact is, our bodies need fat to be able to do the following:

• store energy
• provide us with insulation
• regulate our hormone function
• help us absorb vitamins and minerals

But like everything else, too much of anything is not good. Too much fat in our body can make us vulnerable to illnesses as well as diseases.

Excess weight and belly fat are normally caused by poor diet and slow metabolism. Luckily, determination and hard work can help you take off the extra pounds you want. The important thing is to pinpoint the factors that cause the extra pounds and to alter your diet as well as lifestyle.

If you have a fat belly, the best option is to follow a healthy weight loss diet and combine it with a fitness exercise such as aerobics to help you burn the extra calories. You can also use a stomach-toning workout to help you tighten and strengthen your abdominal muscles. Remember that reducing a fat stomach takes time and effort. Despite what commercials say, there is just no easy way to flatten your stomach. Do not be impatient and just remain focused on your goal.

Here are some of the things you can do to help you achieve a flatter stomach:

1. Adopt a Healthier Eating Habit

To lose belly fat, evaluate your eating habits and make an effort to adopt a healthier diet. Remember that having a poor diet is one of the major sources of belly fat. Make a conscientious effort to reduce your intake of high-calorie and high-fat foods and instead opt to choose fat-free or low-fat foods.

Always pay attention to food labels and count the calories per serving. Aim to reduce your daily calorie intake by 500. Avoid consuming refined sugar. This includes cookies, candies, ice creams as well as pastries. Instead, opt to include the following food in your diet – lean meat, fresh fruits and vegetables. You may also include low-fat dairy products or low-calorie snacks into your diet.

2. Engage in Regular Cardio Workouts

Cardio workouts are ideal for losing belly fat as it allows you to burn calories as well as fat. This helps you lose weight in every part of your body. Good cardio exercises include jogging, running, biking or aerobics.
In addition to cardio, also aim to engage in core workouts as these strengthen the abdominal muscles and flatten the stomach. Core exercises consists of sit-ups, leg lifts, side crunches and pilates. You may also engage in dances that target the mid-section. These include belly dancing, salsa and samba.

Always aim to exercise for 30 to 60 minutes everyday. If this is not possible, aim to at least exercise for 90 minutes per week.

3. Drink 8 to 10 Glasses of Water

Another cause of belly fat is fluid retention or water weight. Fortunately, losing water weight is easier than losing belly fat. One method you can use to lose water weight and flatten your stomach is to increase your water intake as this stimulates the kidneys and is considered as the fastest way to flush excess fluids from your body. Strive to drink between 8 to 10 glasses of water a day. Decreasing your sodium intake is also another way to lose water weight.

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