HEALTHY EATING PLAN

I believe I posted similar article before but i found priotised in studying about calorie intakes which plays an important task in being healthy and weight loss. It is important to choose a healthy eating program that you can stick with for life. Dieting simply produces a yo-yo effect. Yes, you may lose weight, but how long until it is back. Eat healthy, drink plenty of water, exercise daily and get plenty of rest.


It is important to know how many calories you actually need to maintain your weight. Many of us actually do not get enough calories. Our body therefore thinks we are starving it and hard as we may try the pounds will not come off. Use this tool to Estimate Your Calorie Needs. Also see the handy Nutrition Calculator to figure how many fat grams you need in your daily diet.

STEPS FOR A HEALTHIER YOU

To lose weight eat the only minimum number of servings for each food group daily. The only exception here is the vegetable group ... you can eat all the vegetables you want. Be sure to get in the minimum servings each day. Do not leave out any food group and do not skip meals. In fact it is easier to eat healthy if you eat 3 meals daily and one or two scheduled snacks. Also be sure to keep your selections to the items that are low in fat. Try to choose items that are naturally low in fat and high in fiber. Many, commercially prepared "low fat" products are packed with sugar and unwanted chemicals.

Know what you are eating. Read labels; and learn portion control.

Remember that how you prepare food can add more fat than the food itself. Use spices, herbs, and non stick sprays. Do not fry food. Bake, broil, grill, etc.

Try new healthy recipes!

WEIGHT MANAGEMENT

·         To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.

·         To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.

PHYSICAL ACTIVITY

·         Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

·         To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate- intensity physical activity, above usual activity, at work or home on most days of the week.

·         For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

·         To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

·         To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.

·         Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS

·         Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

·         Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.

FOOD GROUPS TO ENCOURAGE 

·         Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

·         Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

·         Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

·         Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

FOOD SAFETY 

To avoid microbial foodborne illness:

·         Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed to avoid spreading bacteria to other foods.

·         Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

·         Cook foods to a safe temperature to kill microorganisms.

·         Chill (refrigerate) perishable food promptly and defrost foods properly.

·         Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, or raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

FATS 

·         Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.

·         Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

·         When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

·         Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

CARBOHYDRATES 

·         Choose fiber-rich fruits, vegetables, and whole grains often.

·         Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.

·         Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

SODIUM AND POTASSIUM 

·         Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.

·         Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

ALCOHOLIC BEVERAGES 

Those who choose to drink alcoholic beverages should do so sensibly and in moderation -- defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

·         Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.

·         Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

Eat For Health: A Nutritarian is Different Than a Vegetarian

Source: Dr. Fuhrman’s book Eat For Health.


In living the Eat For Health plan, you will become a nutritarian and learn to include more nutrient rich foods in your diet. A vegetarian or vegan diet that is plant-based also contains a portfolio of natural substances that have various health advantages, including protection against cancer. I am taking the liberty here to use the words vegan and vegetarian interchangeably, but a vegan diet is one that contains no foods of animal product origin whereas a vegetarian diet may contain some dairy. The advantages of a vegetarian (or vegan) diet are mostly because vegetarians are more likely to consume more vegetables, beans, fruit, nuts, and seeds compared to those eating more conventionally, not simply because they are refraining from meat products. Vegans who live on processed cereals, white flour products, rice, white potato, and processed soy products should not be expected to significantly extend their lifespan because their diet cannot be considered nutrient-rich.


Being a nutritarian differs from being a typical vegetarian because the focus on high-nutrient vegetation improves health dramatically, and one can reduce the level of animal products to a safe level without having to exclude them completely. Without considering nutrient density, a vegetarian diet could be just as bad as one that includes a lot of animal products. A vegan diet is an option for excellent health as long as care is taken to eat healthy, nutrient-rich foods. Making animal products the disease-causation villain while filling up on low-nutrient plant foods or processed soy foods will not suffice to achieve health excellence. The reduction in consumption of animal products is only one important feature of this eating-style, not the focal point. Even though you could consider yourself a nutritarian and vegan, the critical issue for disease reduction is not whether one is a strict vegan or not; the issue is the nutrients per calorie of a given diet.


People advocating a meat-based diet may be able to critique a grain and flour-heavy vegan diet as having metabolic deficiencies, but not a diet that is low in animal products and based on nutrient-dense plant foods. This program contains the health benefits of a vegetarian diet, gleaned from the reduction of animal products, without the risks from all those lower-nutrient, higher-glycemic foods such as sugar, French fries and processed grains.


In addition, you do not have to exclude all animal products from your diet to follow this plan and to receive profound benefits to the health of your blood vessels and the rest of your body. You just have to reduce them to safe levels. Humans are primates, and all other primates eat a diet of predominantly natural vegetation. When the great apes eat animal products, it is a very small percentage of their total caloric intake. Likewise, modern medical studies confirm that in order for humans to maximize their potential for a long, disease-free life, they have to keep animal products to a relatively small percentage as well. Animal products are low in micronutrients, contain almost no antioxidants and phytochemicals, and are rich in calories. Thus, they should be limited for health excellence. We want to thrive in our later years, not just survive long enough to reproduce and then deteriorate.


The main point here that I want to emphasize, as always, is the benefit of nutritional excellence. In the Standard American Diet, less than five percent of the total caloric intake comes from nutrient-rich foods. This dangerously low intake of unrefined plant foods guarantees a weakened immunity to disease, leading to frequent illnesses, and a shorter lifespan. When you eat a truly health-supporting diet, you can expect not only a drop in blood pressure and cholesterol and a reversal of heart disease, but your headaches, constipation, indigestion, and bad breath should all resolve. To achieve this means eating less animal products, processed foods, sugar, and flour, and eating more high-nutrient plant foods and exercising. This lifestyle shift is the key to disease protection in general.

A Muscle Building Workout You Can Do Without Weights

Literally, I have been thinking about posting this for a whilst. Now I finally got some time to do it.
If you want to build muscle, barbell exercises are the easiest way. The problem: you need weights. Not everyone can afford expensive gym memberships or buy a home gym. Maybe you don’t feel the need to get huge, but would still like to gain a little muscle and tone what you already have. Fortunately, there are some simple yet effective exercises you can use to sculpt your body.Here’s a muscle building workout you can do without weights:

Body-weight Exercises
Your body needs a reason to build muscle. That reason is stress. Exercising will stress your body & force it to build muscle. You don’t have access to weights, so you’ll use body-weight exercises:
Pull-ups. Build back & arms muscles. Doorway pull-up bars or any surface where you can hang from work. If you can’t do one rep with correct pull-up technique: use momentum, ask someone to help you or use a resistance band to assist you on the way up.
Push-ups. Build chest, shoulders & arm muscles. Use a full range of motion: arms locked on the way up, nose against the floor on the way down. Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy.
Squats. Build leg muscles. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel.


Training Program
Myhealthyhopes.blogspot.com has a 3 day a week routine based on the above exercises. It takes less than 90mins a week. Easy to mix with your work, business, relationship & hobbies.
Progression
You must get stronger to build muscle. Doing 100 reps of an exercise builds endurance, not strength. Switch to more challenging exercises once you can do more than 20 pull-ups, push-ups or squats.


Rings. Push-ups & pull-ups using rings are harder: you need to stabilize the rings while doing the exercises.
One Arm Push-ups. Start with Incline One Arm Push-ups: one hand on a high box. Decrease the height as you get stronger until you can do them on the floor. Then switch to feet elevated One Arm Push-ups: feet on a box, gradually increasing the height.
One Arm Pull-ups. Pull-ups with one arm. Tricky to master. Check the article on Beast Skills for their technique.
One Leg Squats. Start with One Leg Box Squats: lower yourself on a box. Start with a high box & gradually decrease the height. Switch to One Leg Squats once you can do them from a very low box.
External Resistance.You could consider this as weights but I’m adding it anyway. Wear a rucksack filled with water bottles or books while doing the exercises. Wear a weighted vest. Wrap some chains around your upper-body while doing the exercises. Use adjustable ankle/wrist weights. Use a belt, chain, carabiner & weights.


Nutrition
You need solid nutrition to build strength & muscle. Eat at least your body-weight in lbs x 18 kcal. Go for these foods:


Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
Fat. Balance your omega 3, 6 & 9 intake.
Veggies. All kinds, especially green fibrous veggies.
Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
Water. 1 liter per 1000 calories you expend.
Whole Grain Carbs. Oats, rice, pasta, breads.


Want to feel great every single week? NOW YOU CAN!

Why Must You Select A Green Tea Diet?

Quite a bit of men and women today believes that green tea may be definitely advantageous for the health as a result of the wellness benefits that it contain as well as a lot of men and women also think that it can also support them lose weight rapid. Green tea became so renowned in terms of weight loss due to its impact and visible components that can genuinely aid in losing weight. You are likely amongst those a large number of weight conscious people that wonder why Chinese folks appear a whole lot younger than their age or why the majority of them are petite. Maybe you’ve got been told the answer prior to but you chose not to listen till you might have come to a point when your body is currently shouting at you to obtain their assist in losing weight. Let us refresh your memory just a little concerning the answer to why Chinese folks appear a great deal younger and are petite: It’s mainly because they’re a good deal conscious about their well-being and they use all-natural wellness merchandise for just about all their desires. 1 from the most well-liked wellness items that they’re utilizing to help keep their body at an typical size may be the herbal tea.

Their tea is commonly a mixture of naturally processed herbs with all-natural spices, sweeteners and heavy milk which can be why they may be a good deal healthier for the body in comparison to those which have been artificially processed and added with chemical substances that are likely to be dangerous towards the body. A really preferred tea which has been studied to efficiently assist in losing weight and giving relief to some pretty widespread sorts of illnesses like Anemia and Anxiety could be the Chai tea. It truly is getting made use of in South East Asian nations for numerous years currently and they don't have any damaging side effects.

Tea created out of all-natural herbs are stated to have the capability to enhance metabolism and may burn fats quite promptly which can be why it truly is an efficient tea for obese individuals or those that would like to slim down. The truth that they may be all-natural herbs which have other wholesome substances also make tea a great drink to avoid heart illness, stroke, cancer, diabetes, strain as well as other life threatening illnesses.

Today, on a regular basis drinking tea created out of all-natural herbs is also getting named the green tea diet. It can be no longer just becoming applied in South East Asian nations but all more than the globe as all-natural therapy to illnesses and as wholesome and preventive drink against numerous unique varieties of illnesses.

Regardless of whether you're in search of an powerful approach to slim down or you merely would like to reside a healthier life, you must decide on to drink green tea often or make it an element of one's standard diet.

Besides, White tea is also as special as green tea. I will post another article about it pretty soon.

The Monday Diet

How many of you have a new diet you plan to start on Monday?

I can't tell you how many Mondays in my life I have:

• Started a new diet
• Planned to start a new diet
• Never actually got started on the planned new diet
• Never made it through the first full day of the new diet

I see people that haven't been active in a while decide on Monday they are going to start working out hard and they are miserable after the first day. Or they decide on Monday they will never eat chocolate or any other of their favorite foods again because you can't have certain foods on the diet they are about to start.

And some decide to do both and add in the activity and drastically restrict their food on the same day. I'm guilty of doing all of that for years. There were times I could even keep it going for months, but there was always a breaking point that I just couldn't do it any longer. And eventually I would gain it all back. It was just a matter to time.

I always believed every time this happened the problem was me. It took me a long time to realize I was not the problem, but all of the rules and restrictions that come with so many of the diets was the real problem.

I'd do the big before the Monday Diet Weekend Binge because I wanted one last taste of all of the foods I had to give up on Monday. My stomach would be hurting, but I still kept eating all weekend long to prepare for the new diet I would be starting on Monday.

Often, by Monday afternoon I had already "cheated", was on another binge and already planning my diet I was going to start the next Monday. That's just the way it works when you are a compulsive over-eater.

The one thing that I have used my whole life to bring me comfort and happiness the diets wanted to totally take away from me. So even when I succeed on diets and did lose large amounts of weight guess what the first thing was I reached for to celebrate my success? Food.

When I decided to stop depriving myself and focusing on my health my life really started changing that very day. I still have days that I make choices that aren't totally healthy, but the wonderful thing is that instead of thinking "I Cheated" I think to myself I will make better choices for my next meal or snack and it will all even out. And it does. In the past I would have felt like I had cheated on my diet, so I might as well go ahead and go crazy.

You can't "cheat" on your lifestyle because nothing is off limits. When you are on a lifestyle instead of being on a diet your goal is a life long journey of learning, doing a little better each day and always moving forward.

I know for some people this is so hard to hear and wrap your mind around because we have been told for years we must be tough on ourselves and deprive ourselves. Has it worked it for you so far?

If you woke up today ready to start a new fad/crash diet, just stop and think for a moment and ask yourself if you want to be on another diet or start living a healthy lifestyle.

Instead of deciding to restrict all of your foods and pushing yourself to do a hard workout your body isn't ready for give something new a try. Add in healthier foods today or a 10 minute walk.

Set yourself up for success and believe you deserve to live a healthy and happy life.

5 Sugar Free Snacks To Help You Abstain From Sugar

Today begins the first day of Lent that many of my Christian friends use as a catalyst to get off sugar. At least for the short them. This helps motivate them to get off the sugar and give their bodies a break from having to deal with it all the time.

My cousin Diane that does this every year. Without a doubt, she is a sugar addict, whether she admits it or not. Frequently she eats chocolate or other sugar laden desserts for lunch. She did this for years while teaching elementary school. She felt it gave her the extra boost to get through the afternoon with the little ones. Plus, she just plain liked it.

If you want to break the sugar habit, you too can use Lent as an inspiration. Or at least as a timeline or as a challenge. But since deprivation is the most fattening food you can have (in my opinion), finding sugar free snacks that will satisfy you instead is a better solution.

Here are some that have worked for me:

1. 20 almonds ( some will tell you the palm of your hand, I like to measure them out)

2. Low fat cream cheese stuffed in celery. ( Satisfies the need for crunch and chewing, plus you get fiber)

3. Low fat mozzarella cheese sticks with small 4 oz. apple, sliced. ( I one had a client who lost 100 pounds in 6 months by using this as her main snack. Many times she would not even use the cheese. She liked to slice the apple into 16 slices. Why 16 slices? No particular reason, that is just how she did it and it became a good habit for her).

4. Low sugar yogurt with 1/4 cup of Shredded Wheat cereal, crumbled up, used as a topping, with 1/4 cup fresh blueberries.

5. Heat 1/2 cup blueberries on top of stove, mash them up, and then mix with 1 cup plain non-fat yogurt. Pour over 1/2 cup cooked oatmeal. Very delicious and VERY filling.

You can use these ideas as a starting point to get off sugar during the next 6 weeks. The first 3 days are the hardest, so know that if you get beyond that point, it will become much easier to do. You will be shocked at how good you start to feel and how much more energy you will have. It's one thing to talk about it, it is totally different when you actually experience it.

Different Causes Of Weight Loss

This article is everybody's concern, and there are so many causes of weight loss; but before that, do you have an idea of what can cause weight loss? It can be caused either intentionally or not. Obesity is something that everyone despises; even the ones who are carrying it despise it and they are not doing anything to reduce it. Obesity can be caused when you overeat it will give you a terrifically poor body shape.

Also, it can be caused when a person has health problems like diarrhea, hypothyroidism and others. It will cause the retention of fluid and will make the person look fluffy. Overweight leads to health problems and it might lead to death. This brings us to the causes of loss of weight, and they will be listed out to you in a jiffy.

The intentional ways of losing weight are;

1. Dietary plan: what you eat determines the amount of weight to be lost. This can be done when you eat the ideal meal, which should be rich in the six classes of food with less carbohydrate in them.

2. Hand workout: This means that you can begin to perform exercises and do things with your hand. This helps in the flexing of the muscles and also the burning of fat in the arms and the strengthening of the bones.

3. Weight loss pills: These can be taken along with the necessary diet plan for a speedy loss of weight. These help in the reduction of the fat in the stomach, and the absorption of fat.

4. Surgery: This can be done depending on your pocket and it helps in the reduction of body fat.

Other factors are:

5. Nutritional therapy;

6. Dietary restrictions;

7. Exercise.

The other cause of loss of weight is the unintentional causes which are:

1. Cancer;

2. AIDS;

3. Gastrointestinal disorders such as ulcer and diarrhea;

4. Parasitic attack;

5. Renal diseases;

6. Cardiac diseases: This is related to the heart and its surrounding areas. Such diseases are heart attacks, hypertension and high blood pressure.

7. Pulmonary diseases;

8. Connective tissue disease; and

9. Neurological diseases.

These are the causes of weight loss and I would like to know the one you prefer. Do you prefer the intentional one to the unintentional one or vice versa? It's your choice; but, understand that the unintentional one can lead to what we call "DEATH". So, choose right and live right.

What You Didn't Know About Omega 3 and Weight Loss

For long, the role of omega 3 has been identified as a therapeutic agent that helps in the prevention/treatment of various cardiovascular ailments, degenerative neuronal diseases, allergies, cancer, and skin disorders.

Apart from these therapeutic effects, recent research reports suggest an interesting association between omega 3 and weight loss.

What are Omega 3 fatty acids?

Omega 3 fats are a group of long chain polyunsaturated essential fatty acids that are abundantly available in cold water fish such as salmons, sardines, mackerel, and hoki.

In addition, omega 3 fats are also available in foods such as walnuts, canola oil, flax seed oil, and hemp seeds. Since these fats cannot be synthesized inside the human body, they need to be supplemented through dietary sources.

How do omega 3 fats help in weight loss?

Million of people in US are suffering with excess weight gain and obesity. One of the reasons for this problem is consumption of less nutritious and high-calorie diet, which leads to increased secretion of insulin and promotes adipogenesis: excess fat is stored as fatty bodies inside the adipose tissue.

According to recent research study that has been published in the International Journal of Obesity, eating large portions of omega 3 fatty acids causes an exceptional increase in the number of calories burnt on an average in a day.

In this study, when subjects were fed with omega 3 fish oil, they burned 26% more calories compared to the calories burned up by the subjects given omega 6 and omega 9 oils, which proves that there exists a connection between omega 3 and weight loss.

In the omega 3 and weight loss research, it has been proved that a daily intake of omega 3 fish oils causes a decreased response of body cells to insulin hormone and activation of a lipid-breaking enzyme called lipase, thereby promoting the breaking down of stored fats.

In addition, omega 3 fatty acids consumption also causes a marked reduction in the carbohydrate metabolism, thereby preventing the conversion of dietary carbohydrates into fat bodies.

Moreover, omega 3 fats even improve the blood circulation in the body, thereby facilitating better oxygen supply and increased fat breakdown. Simply put, increased omega 3 fish oil intake propels better utilization of stored fat as a body fuel source.

If you're interested in learning more about the best fish oil supplements for weight loss, visit my website, where I share what products I have personally been using daily for several years.

The Dangerous Affects of Excess Fat in Human Body

When additional calories do not burn throughout the metabolism, then it store as fat in the body. Having excess fat in body may turn into many diseases in recent times, as it provides the needful supplement to the diseases and make the ground for entering severe health disorders. Therefore, it is better to keep away from excess fat by burning it as much as possible through metabolism. Here are a number a number of health disorders that may take place in a human body that has excessive amount of stored fat.

Premature Death

When a person has excessive amount of fat in body, goes close to premature death. Patients who have abdominal or central obesity, distinguished by unnecessary fat in the region of the abdomen and stomach, have a higher risk of weight-related disease on a premature period of life. Abdominal obesity is one of the major indications of insulin resistance syndrome and cardiovascular disease.

Consistent with CDC researchers, more than 300,000 people die per year owing to the obesity. The danger of premature death goes up with growing weight. Even sensible gain of weight of ten to twenty pounds for a person who has an average height, enlarges the chances of death, mostly it takes place among adults person of thirty to sixty age. In view of that, when the fat crosses over its normal value then it invites numerous diseases on the premature stages of life.

Complications of pregnancy

Fat has a powerful as well as harmful effect on the health of both baby and mother throughout and later than the pregnancy. Fat is connected with enlarged risk of death in both and makes bigger the danger of maternal hypertension more than ten times. It is so dangerous that it could be the reason of the death of mother or baby or both of them at the time of delivery.

Excessive fat in pregnant women can bring in a higher chance of gestational diabetes, hypertension, Cesarean section delivery, urinary infection, and toxemia. First of all, excessive amount of fat in the body creates many complications during pregnancy and even it makes delay to have pregnancy. Like this excessive fats acts as anti agent of pregnancy from sooner than having it. It the mother has more unnecessary fats in the body, the there could be a chance of having some abnormality or difficulty for the baby in future.

Coronary heart disease

Coronary Heart Disease, is acknowledged as Coronary artery disease as well. A most important cause of death, coronary artery disease, or CAD starts on as soon as the plaques or the hard substances of cholesterol are placed within a coronary artery. The results of coronary artery disease are definitely very dangerous, and even sometimes these become deadly.

In the coronary arteries, the plaques may well be cause a little clot to form that can block the blood flow to the muscle of heart, which reveals the signs and symptoms of Coronary Heart Disease. Symptoms like angina pectoris or chest pain from insufficient flow of blood to the heart, acute myocardial infarction from the unexpected total obstruction of a coronary artery or heart attack, unexpected death owing to a serious disturbance of the heart-rhythm.

Type 2 diabetes

Type-2 diabetes is normally acknowledged as non-insulin diabetes and it is the most general form of diabetes. It has an effect on ninety to ninety-five percent of diabetes patients.

In type 2 diabetes, the pancreas secretes the insulin is either not adequate or the body is not capable to be familiar with the insulin. This result is identified as the insulin-resistance. Sugar or the glucose cannot get into the cells of body if there is not an adequate amount of insulin. As soon as glucose builds up in the blood rather than going into the cells, the body cells become not competent to perform, as it should be.

In view of that, there could be a health disorder occur like dehydration. It happens due to excessive sugar or glucose in the blood. Significantly, fat is the major source of such kind of supplement. In this way, fat may well damage your body.

Cancers

According to United State report, recently a good number of people died only for the reason of having cancer, which came from the excessive of stored fats in the body. The number of women is more than the number of men in such terrible case.

Cells of fats make estrogen, which are now recognized to be an issue in endometrial cancer and breast cancer. Fatty tissues have an effect on the process how the body metabolizes insulin that can adjust according to how sugar develops and eventually gets to cells.

Tissues of fat are acknowledged as adipose tissue as well, and it makes hormones that possibly will take a role in promoting cancer cells. This also has been proven to generate chronic that is the inferior inflammation in body.

Hypertension (high blood pressure)

One of the most unsafe attributes of high blood pressure or hypertension is that you cannot identify during having it. Usually, you may come across no symptoms of hypertension, so you generally cannot feel it. In truth, nearly a good number of people who have high blood pressure do not know it. Checking blood pressure regularly is the only method to identify it. More than ever, it is essential if you have a close relative who has high blood pressure.

Normally, as soon as the cholesterol or fat is absorbed into the body it is first assembled altogether, and soon after, transformed to an extensive chain that is fatty acids. This entire procedure of transfer is known as cholesterol Esterification. There is an enzyme, identified as the Lecithin Cholesterol Acyltransferase takes vital in that case.

The significance of this chain formation is to assist trouble-free intake of the fat into the cells for producing energy. Growth of these surplus fats shows the way to deposition of fat on the blood vessels. Such specific course of action becomes the cause of high blood pressure or hypertension.

Dyslipidemia

High cholesterol or the Dyslipidemia is rise of triglycerides or TGs, plasma cholesterol, or both of these, or a low high mass level of lipoprotein, which takes part in the growth of atherosclerosis. The reasons could be genetic or something else. The diagnosis is done by measuring plasma levels of entire triglycerides, cholesterol, and lipoproteins.

Such kind of increment of cholesterol occurs due to the presence of fat cells in the body, as the fat cells are the main source of additional cholesterol. Having high cholesterol or Dyslipidemia could the cause of severe disorder like the heart failure.

Stroke

The combination of excess amount of cholesterol and fat is or any of those is extremely severe as that can show the way of a stroke. A stroke possibly will take place as soon as the flow of blood is severely interrupted or reduced. There are severe effects could come across due to have excess amount of fat in body.

However, strokes usually come about much later in life. A brain attack or stroke takes place as soon as a blood clot obstructs an artery or a blood vessel, which takes the blood to the body from the heart, or a blood vessel breaks, and discontinues the normal blood flow to a region of the brain.

While any of these fasts take place, brain cells start to die and thus the damage of brain takes place. Abilities of that particular part or area of the brain become smashed as soon as cells of brain die throughout a stroke. These abilities comprise movement speech etc.

Liver and Gallbladder disease

Because of unsuitable diet or having fatty food eating habits, a good number of people go through the lever and gall bladder disease in recent times. In US, near about twenty percent of people with ages more than forty go through the gall bladder and lever diseases. Excess amount of stored fats in the body or high levels cholesterol in blood and gastro-intestinal disorders are the main reasons of such disorders.

The gall bladder is a little organ that helps to maintain the normal performances of the liver. The gall bladder places the bile that is made by the liver and rapidly discharges it within the small intestine at what time it is needed. Bile takes extremely significant role in the absorption of fat and a healthy gall bladder provides the organism with this substance as soon as foods containing fat goes into the small intestine and stomach. Gallstones are mostly accountable for having the diseases related to gall bladder.

However, modern medical science reveals that not only the Gallstones are responsible, but also the fatty foods or source of fats are similarly accountable for such health disorder in gall bladder or lever.

Sleep apnea and respiratory problems

One more effect of excessive stored fats in body is the chronic Sleep Apnea. Such disorder is a one of the common health problems in which a person may have one or more gaps in shallow breaths or breathing at the time of sleeping.

Pauses in breathing possibly will last from a small number of seconds to minutes. Over and over again, these come about nearly five to thirty times or even more than an hour. More often than not, the sleep apnea is a chronic state that interrupts your sleep for many times.

Normally, such disorder happens due to excess daytime sleeping. However, recently medical science proves that excess amount of fats in the body is more responsible than the previous mentioned one.

Osteoarthritis

Osteoarthritis is a kind of arthritis, which takes place due to the collapse and ultimate loss of the cartilage of one or additional joints. It also can be a result of excessive amount of fats stored in body. Cartilage consists of protein stuff that takes role of a soft pillow between the joints of bones and the Osteoarthritis is acknowledged as degenerative arthritis as well.

Osteoarthritis takes place more often earlier than age of forty-five. It happens more repeatedly in men, and later than age of fifty-five years, it comes about more commonly in females.

Gynecological problems

A female who has more fats in her body needs to suffer a lot during or after the teenage. There are a number of gynecological disorders may happen due to having more fat in body. Excess amount of fat in body takes a vital part to discontinue the normal menstrual period. It may happen that a female who has excessive fat, possibly has her menses abnormally like once in two or three months, and even conversely two to three times in a month.

Having excess amount fat in the body causes abnormal menstrual cycles and infertility as well. Such kind of trouble possibly will show their role on the time of pregnancy by making numerous disorders.

Gout

Gout is a kind of well-known rheumatoid arthritis, and it has been thought that it is happened as soon as purines break down and turn into uric acid. More often than not, the body cleanses this chemical. The pain comes as soon as the level of uric acid is raised to a clinical condition that is acknowledged as the hyperuricemia.

As soon as the uric acid becomes excessively high, then the body forms it into crystals. Joints are the general place for these to form. It will cause irritation in the joints, and such health disorder is called in medical term as gout. This situation is moderately tendering, and in this condition, a person may well come across it quite difficult to perform and finish their tasks.

Excessive fat in body is a general component in the foods that is mostly responsible for the gout. In view of that, dairy products possibly will be the cause of the gout. In general, dairy products like the cheese, milk, butter, and ice cream consist of high level of fat.

Sexual Dysfunction

Having excessive fats in body possibly will be the result of a motionless lifestyle. Individuals those have more fats in body may need to suffer a lot in future. After or before marriage they can realize that they are not becoming so much proficient that they can make sexual relation easily. They will face numerous troubles during that particular time, and this is only due to the excessive amount of fats in the body.

Additional calories those are not absorbed and stored as fat, and affect the foremost sexual hormones like the estrogen and testosterone. For that reason, women have many problems associated with these hormones like abnormal menstrual, delay in pregnancy etc.

Back To Basics: How We Get Fat

The human body is a wonderful and complex machine, composed of such an infinite variety of systems and checks and balances that it beggars the mind to consider. Everything exists in relation to everything else, yet somehow we have found many ways to push our bodies past what they can handle and make ourselves ill and sick. One such example of pushing our bodies past a healthy boundary is excessive fat gain, whereby we court diseases such as heart disease, increased blood pressure, diabetes, chronic low-level inflammation and numerous others. Being overweight is universally acknowledged as being bad for your health, yet somehow we still manage to slide into this territory, putting on the pounds while we're not looking, so that one day we wake up and realize we're now obese. How does this happen? How do the pounds creep up on us? What are the biological functions that need to take place for us to gain fat?

There are three different places that fat can be stored in your body. The first is subcutaneous fat, and that's the kind of fat most people think about when they think they look unshapely. The second is visceral fat, which cushions the organs, and the third is ectopic fat which happens under rare occasions in the kidney and liver. The fat under your skin is stored in fat cells, of which we are born with a limited amount. If you eat enough fat that these cells become overloaded, they recruit proto-fat cells to grow into fat cells and take the overflow. However, these new fat cells will never go away short of liposuction.

Yet how do we get so fat to begin with? It's a simple equation: caloric intake exceeds caloric burns. Now, most people will immediately claim that this doesn't apply to them, and that they eat the same amount of calories as they burn. Simply put, it has been well documented in dozens of reports that overweight people will overestimate how much they exercise by about 30%, while they will underestimate how much they are eating by about the same.

Does this mean they are lying? No. What it means is that people are simply no good at guessing how many calories they are burning and consuming. The same goes for skinny people who claim they can't add muscle no matter how much they eat. They are overestimating their intake and underestimating their activity level.