Eat More Pectin For Successful Weight Loss

Lee Dobbins

Wouldn't it be great if there was a way to not feel so hungry all the time when you are trying to lose weight? Well there is a way and it's not some new fad either, it's something that's natural, has no adverse side effects and might be sitting right in your fridge - fiber.

One type of fiber that you probably already have been eating is called pectin. Pectin is found in fruits, such as apples, strawberries, and peaches, along with vegetables including carrots, sweet potatoes and beans. Pectin is a carbohydrate that has no calories.

Pectin is a great source of fiber, which we all know is important for a healthy diet. Aside from helping you feel full longer, pectin can help to cut cholesterol and blood sugar levels. It may even aid in the prevention of colon cancer.

Pectin can help you lose and maintain your weight because it causes the stomach to empty more slowly. As a result, after eating pectin, you feel satisfied longer. This means that you will eat less, which will lead to weight loss. And if you think you'll have to be gobbling down hundreds of apples or guzzling pectin drinks, think again - research has shown that as little as a single teaspoon can help you to feel satisfied.

Where Can You Get Pectin?

Thankfully, you won't have to drive miles out of your way to get your supply of pectin because it is sold right in your local grocery store. It comes in a powder, which may be known as Sure-Jel, or a liquid, known as Certo. Derived from grapefruit and apples, pectin is usually found with the baking supplies in most supermarkets.


How To Take Pectin

You can mix pectin with orange juice, water, or soft drinks. It has no taste so shouldn't affect the taste of the beverage you mix it in. It is best to increase your intake gradually to let your system adjust to the added fiber. Start off with a teaspoon a day and then gradually add more in to a max of 3 teaspoons a day. You can also add pectin to broth or soups, applesauce and even baked potatoes.

Eat Healthy and Lose Weight

If you accept the analogy that our bodies are like an engine, then it follows that this engine will perform better if it receives the type of fuel that it was designed to run on. In years gone by, before artificially processed and manufactured foods, our bodies normally received the correct nutritional balance every day.

As more and more families saw both the husband and wife holding down jobs outside the home, the dynamics of eating, exercise and nutrition began to change. "Convenience" and "fast foods" became the norm, and farms were gradually replaced by processing plants. Today, the average meal is so laden with artificial preservatives and saturated fat that our bodies are starving for the ingredients that they need, and overflowing with the ingredients that they don't need.

This nutritional imbalance manifests itself through weight problems, skin problems, tiredness, disease, and overall poor health. Although this problem has reached pandemic proportions, you can reverse the effects of poor diet in your own life if you truly want to.

Garbage In - Garbage Out

While this phrase may have been coined for the computer industry, it's very relevant when it comes to our own body. Every moment that we are alive, our body is busy manufacturing the chemicals, fluids, proteins, and tissues that are required to keep us healthy. Food, or rather the nutrition that is derived from food, is what the body depends upon to handle all of these tasks.

Everything that we consume is used, stored, or discarded by the body. The body's particular nutritional needs can vary widely depending upon what's going on inside and outside of us at any particular time. Our body makes decisions on whether to burn carbs or fat based upon our immediate energy needs, how long it has been since our last meal, and the general condition of our health.

The body burns fuel in a very specific order. Alcohol is burned first because our bodies have no way to store it for later use. Protein is burned next, then carbohydrates and, finally fat.

Because fat is consumed last, and the average person has a diet which is rich in fat, our bodies store the fat away to be used at a future time. How is this fat stored? You guessed it; it's stored as fatty tissue. And that's why we call being overweight "fat".

These excess fat stores not only affect our physical appearance, but they have a tremendous impact on our overall health. Study after study has shown that excess fat in our diets are directly linked to these medical conditions:

* Increased risk of developing certain cancers.
* Increased risk of arterial and heart disease due to elevated cholesterol levels.
* Increased risk of stroke.
* Increased risk of Diabetes.
* Increased risk of Liver disease.
* Direct impact on the body's immune system.

Doesn't it just make sense to avoid these unnecessary health risks by reducing the amount of fat that we consume every day? Of course it does.

7 Tricks How To Stick To Your Decision To Lose Weight

Arina Nikitina

So, you've decided to lose weight. You're changing your eating habits, you began to exercise... But do you know what the most difficult part is?

It's ability to stay on track. Here are few tips that will help you to stay on track:

1. Remind yourself about your reasons.
Write down all the benefits of loosing weight and review it on a daily basis. It doesn't take long, and it will keep you motivated through the day.

2. Use affirmations
Repeat the positive phrase to yourself whenever you have chance to or if you need inspiration.

3. Use visualization
Visualize yourself being slim. Imagine how you feel. Imagine what your friends will say. Use the power of your imagination to stay on track.

4. Form a success habit.
First, ask yourself what habits it will take to lose weight. Exercising on a daily basis? Cooking healthy food?

It is the fact that in 30 days you can turn almost anything into a habit. ALL of our habits are formed the same way. By doing something over and over again until it becomes second nature. So all you have to do to form a new habit is to repeat the same action over and over again every day during 30 days. After 30 days it will become a habit.

But here is a catch: you can't afford to skip a single day. If you do you'll have to start over again. During first thirty days, if you miss even a single day of practice reset your 30-day clock to Day One and start from the beginning.

5. Find more time for cooking and exercising
If you think you don't have time for loosing weight, think again. Do you have time for watching TV? Reading newspapers or magazines? Chatting with friends? Well, if "yes" than you definitely have time for weight los s.

You don't have to eliminate all your activities; you can just cut back on them. Just trim by 10% the amount of time you spend on each of your daily activities. And invest the extra time in loosing weight.

6. Fight the temptation.
It is really very easy. All you have to do is prioritize. For example, if you see a pack of delicious cookies in the store and suddenly start craving one, ask yourself: "What do I want more: to eat this cookie or to have a beautiful slim body?" Listen to yourself. Is this cookie really so important to you?

If you're still craving it use the 10 minute rule. Take your mind off food for the next 10 minutes. If you're in a grocery store go to the book section and pick a very interesting book instead. Most of the time your craving will stop.

If not, you can take one serving and give the rest of the cookies to your neighbor. Or put them somewhere where it would be a problem for you to get them.

How to Really Make Your Diet Work For You

By: Stanislav Karpunin

First of all, you need to understand, that your body needs a proper Balanced Nutrition Diet, with a proper daily amount of: vitamins, proteins, minerals and carbohydrates.

Get into a habit of eating exactly 3 Meals a day.

1. Eat breakfast within one hour of rising.
Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it.

2. Have a healthy low-fat lunch snack.
Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running.

3. Have your dinner three hours before your bedtime.
Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach.

Drink at least 2 liters of water a day. 2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins.

Exercising is a KEY.
By exercising, your body gets an advantage of many physiological benefits such as:

* Weight Control by elevating your metabolism so that you burn more calories daily.
* The Boost in your energy level
* Strengthening of your heart and lungs
* Improvement in your self-image and self-confidence.

So, don't forget to exercise at least 10 minutes a day.

Try to avoid using fats. Try to keep the fat level in your cooking as low as possible.

Make Calcium your friend. Include as much calcium as you can in your daily diet by eating:

* Oranges
* Broccoli
* Soybeans
* Tofu
* Sunflower Seeds
* Papaya

And other sources of calcium. Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The "Average" American diet does not even come close to meeting the normal calcium requirements:

425 mg. a day for Men
450 mg. a day for Women

So, to sum it up:
1. Have exactly 3 meals a day
2. Drink at least 2 liters of water a day
3. Exercise at least 10 minutes a day
4. Avoid fats
5. Make calcium your friend

By following these 5 simple rules, you will be losing weight in no time.

Obesity

Obesity is a disease or a deviation by the network hoarding excessive body fat. This is different from overweight. Overweight is excess weight compared with the ideal weight. This can happen due to hoarding of fat or nonlemak network. Eating habits and physical activity have a bad diindetifikasi clearly as this causes health problems.

In the United States, 15% children aged 12-16 years experienced Obesity. According, Problems Obesity is serious need of attention because of the impact caused very knowledgeable. Kardiovaskular diseases such as hypertension, stroke, coronary heart occupies the first rank as a cause of death. And it is one of Obesity. "In addition, in children with Obesity and risk for type 2 diabetes exposed to also increase.

Obesity in adults is usually no relation to the Obesity in childhood. When children experience the risk Obesity Obesity in the future is much higher compared with children who are not in Obesity. Obesity So this must be prevented as early as possible since a baby, "said Rudi Hartono SpA dr Clinic's son. Obesity tends to the child have a heart bigger than children with normal body weight. Cholesterol is constantly increasing, and paste can accumulate in the blood vessel wall. Long run thick and impedes the flow of blood. Heart attack risk''will appear, but perhaps if a child discovered a new tread or mature teenagers. Meanwhile, the high salinity can cause high blood pressure,''said Rudi.

One of the other complications Obesity in children is a function of channel interference breath, known as obstructive sleep apnea syndrome (OSAS). Obesity, in general, children experience ngorok and stopping the breath that result in behavioral disturbances and a decrease in school achievement. According to research Himpunan Obesity Indonesia (Hisobi) in a number of primary school in South Jakarta favorite shows Obesity prevalence in the children reach 20 percent. Concluded from the research of the three children experienced Obesity. Everything is related to the delivery of the wrong food, less physical activity, and lazy to move. Circulation of oxygen less smoothly in the body can lead to child-headed and fatigue so that learning achievement was declining. In addition to the impact of the physical body, Obesity in children can also affect psychiatric, child minder, and less so in the association. He was so ashamed tersingkir's various activities in schools or neighborhoods.

Pattern eat the wrong
Obesity is a threat of disease due to excess nutrients and harmful body metabolism. Cases occur due to Obesity Feed high energy, while the low energy output. According to Dr Dewi K Main Menteng Mother's Hospital, many factors cause their own, because of lifestyle changes and eating habits of one pattern to the child. "Sometimes parents give their children happy meal. Because the ads in the often tivi show the baby or child is bonny. In addition, children are now mengonsumsi food fast food (fast food), soft drink, and food that is full of fat and high berkolesterol. This is because of lazy parents cook food at home, "said Dewi.

He also other factors that continue to move less, now that many children happy sitting in front of television (playing games) so long that many children usually sit and children often eat small meals.

Child Obesity can also be due to genetic factors or the factors offspring. Children have the possibility of a 40% fat if one of their parents fat. Possible greater, 80%, if both parents fat. Usually, the mother who has a high sugar or diabetes mellitus is a disease (DM), will decrease the likelihood that the child was born so that the child is likely to be over weight (or the excess burden of obesity).

Knowledge of parents in Indonesia will Obesity a danger to the child is still quite low. "Many parents who feel happy to see a plump baby, fatty cheeks and parents often feel offended when their children spelled the lean to normal. When compared with children of friends of fat, so haunting sense of guilt. When the child is abnormal fat friend, "said Rudi. Lean for fear that parents sometimes give solid food since early.

Parents often give solid food too early under the age of three months or give formula milk with osmolarity (thickness) is too high. Solid food is given too early can damage the baby's digestive system, so that constipation relief. In addition to constipation, the baby is getting formula milk bottle because the diarrhea is often not sterile, the milk not in accordance with the needs of the baby, too hot, too cold, too thick or thin, the composition of nutrients in food that is not balanced so that the baby is given solid food early, appropriate analysis, dealing with the possibility of consecutive experience Obesity at the age of six years.

Many parents think that children crying because of hunger, so that parents rush to give formula milk because breastfeeding is not considered sufficient. Because fat is not parents thought their children less nutrition, opinions that often creep on society. Moreover, ad formula milk showing the baby fat, so it seems that drinking milk is then to be fat and plump. While new formula milk can be given to the child if he is aged 6 months.

Measuring Obesity

Obesity in the handling of children with different adults. Grown children on body weight does not go down because the children are still growing so the grown body weight stable. It is necessary for setting the correct pattern, diet and physical activity is also appropriate. Therefore, it is necessary collaboration with nutrition experts to prevent the deviation of double nutrition.
"If the children look so fat it's good to see a doctor consulted to assess the child so that they can grow and develop known whether or not to Obesity. Obesity is usually before, someone overweight first experience, but this had also requires the potential to become serious because of Obesity, "said Dewi.

There are some simple ways that can be done by parents to calculate the excess calories consumed per day children. According to one way is to reduce the current heavy weight on the same month last year. When the results around the 5kg calories should be reduced per day is about 100 calories, (or if 10 kg, which should be reduced proximately 200 calories / day), so that body weight does not increase until next year. As a result, with increasing high body weight while still a child, when a comparison is expected to be back to normal. This can be done with Feed reduce daily calories by reducing the portion of meal and snack.

To determine the normal or someone Obesity is using the Body Mass Index (IMT) of body weight (kg) divided by a high body (M2). "There is a graph that shows someone has been entering the stage obese or not, usually in a health clinic, health center is also available through the most When the child is high Obesity," said Dewi. Obesity is recommended that children do the diet, increasing physical activity, changing patterns of life, and in doing so not only on children but the parents also participate to do so.

Formulas for Calculating Ideal Body Weight

In fact, the formula to calculate the ideal body weight have been there since more than seabad ago. Ideal body weight formula that first made by a French surgeon called Dr. P.P. Broca in 1897 (Halls, 2005).

Along with time, Broca formula has had many modifications. This can be seen at least three of the following quote.

Broca formula as quoted from the writings of Steven B. Halls (2005) is:

Women: Ideal Body Weight (kg) = Height Agency (cm) - 100 ± 15%
Men: Ideal Body Weight (kg) = Height Agency (cm) - 100 ± 10%
While the formula Broca's publications cited in the MOH RI Website is:

Ideal body weight (kg) = 90% x (high body (cm) - 100) x 1 kg
Special for men with high body less than 160 cm and females less than 150 cm, use the formula: ideal body weight (kg) = (high-body (cm) - 100) x 1 kg
Interpretation: if someone said underweight body weight of less than 90% ideal body weight.
Others published in The People (2004):

(High Body - 100) - 10% (Higher National - 100), for age <= 30 th The high - 100, for age> 30 th
But many people use a very simplified formula, namely:

Ideal Body Weight = (High Board - 100) - 10% (Higher National - 100)
Then in 1974 Dr. Devine BJ publish a new formula to calculate the ideal body weight. The formula is (Halls, 2005):

Men: Ideal Body Weight (in kilograms) = 50 + 2.3 kg per inch over 5 feet
Women: Ideal Body Weight (in kilograms) = 45.5 + 2.3 kg per inch over 5 feet
Devine formula is made for use in the medical world, that is the dose of certain drugs such as digoksin, teofilin, or gentamisin. But then the more widespread use. Most formula-the formula of ideal body weight displayed on the websites using this formula.

In the year 1983, Dr. JD Robinson published the formula ideal body weight of the modified formula Devine (Halls, 2005).

Men: Ideal Body Weight (in kilograms) = 52 kg + 1.9 kg for each inch over 5 feet
Women: Ideal Body Weight (in kilograms) = 49 kg + 1.7 kg for each inch over 5 feet
Devine formula modification is also done by Dr. DR Miller. The formula is (Halls, 2005):

Men: Ideal Body Weight (in kilograms) = 56.2 kg + 1.41 kg for each inch over 5 feet
Women: Ideal Body Weight (in kilograms) = 53.1 kg + 1.36 kg for each inch over 5 feet
Both formulas Devine, Robinson, and Miller seems to only be available in units of inches and feet (feet). While the unit in the cm does not find the author at this paper is made.

Another formula used to determine the status of body weight is Body Mass Index (BMI or IMT, body mass index). The formula is commonly used in the health sector, including by the WHO (World Health Organization).

In the formula IMT, status body weight is calculated to compare with body weight (kg) with high body square (m). The formula is:

IMT = BB / (TBxTB)
If the value of IMT have been obtained, the results compared with the following provisions:

IMT value <= 18.5 body weight less IMT values 18.5 - 22.9 = Normal IMT values 23-24,9 = Normal High IMT values 25.0 - 29.9 = fat IMT value> = 30.0 = fat Banget
Source: Adapted from the WHO criteria
Example the use of IMT formula: For example, A has weight 60 kg with a body of 1.69 m high, the IMTnya is 60 / (1.69 x1, 69) = 21.01. IMT with a value of 21.01, including body weight in a normal category.

Reference: Halls SB (2005) : About arithmetic formulas for calculating ideal body weight.

Obesity is a source of various diseases

Have the excess weight, not the size of the body health of someone. Obesity can be a serious problem because it can become a breeding disease. Obesity or overweight can occur because the excess amount of food that assumes by someone.
Obesity is a problem at this time that appears in the world; even the World Health Organization (WHO) has mendeklarasikannya as a global epidemic. Increased prevalence not only in developed countries, but also in developing countries, including Indonesia.
The average woman has more body fat than many men. Comparisons between the normal body fat with body weight is around 25 - 30% in women and 18 - 23% in men. Women with a body fat of 30% and men with more body fat of 25% is considered to Obesity. Or in other words someone who has a body weight 20% higher than the value of the middle range of normal body weight, is considered to Obesity.
Obesity is classified into 3 groups:
• Obesity lightweight: excess body weight 20-40%
• Obesity are: excess body weight 41-100%
• Obesity weight: excess body weight> 100%.
Obesity weight of 5% is found among those who are fat. Someone who lemaknya many buried in the stomach, it is easier experiencing various health problems associated with Obesity. They have a higher risk. pear fruit picture better than the picture apple fruit.
Scientifically, Obesity caused consume more calories than needed by the body. What causes the occurrence of imbalance between Feed and burning calories is still not clear.
Obesity involves the occurrence of several factors:
1. Genetic factors; Obesity tends to be revealed, so that the suspected cause of the genetic features. But family members share not only genes, but also food habits and lifestyle, which can encourage the occurrence of Obesity. Often difficult to separate lifestyle factors with genetic factors. Latest research shows that the average factors provide the genetic influence of 33% of body weight a person.
2. Environmental factors; genes is an important factor in cases of Obesity, the environment, but someone who also holds a significant role. This environment included lifestyle behaviors (eg, what is eaten and how many times a person eats and how the activity). One of course can not change the pattern of genetic, but he can change the pattern of meals and activities.
3. Psychological factors; what is in the mind of a person can eat affect behavior. Many people who reacted against emotion with food. One form of emotional disturbance is a negative self-perception. This interference is a serious problem on many young women who suffer Obesity, and can cause excessive awareness about overweight and does not feel comfortable in social association.
4. Health factors; some diseases can cause Obesity, among others; hipotiroidisme, CUSHING syndrome, prader-Willi syndrome, multiple nerve aberration someone who can cause a lot of food. And drugs; certain medicines (such as a steroid and some anti-depression) can cause additional weight loss.
5. Growth factors; the addition of size or number of fat cells (or both) result in increasing the amount of fat stored in the body. Of Obesity, especially the fat in childhood can have the fat cells until 5 times more than the people that normal body weight. The number of fat cells can not be reduced, because the decrease in body weight can only be done by reducing the amount of fat in each cell.
6. Physical activity, lack of physical activity is one of the possible causes of the increasing number of major events Obesity in the middle of a prosperous society. Those who do not require active fewer calories. Someone who tends to consume food rich in fat and does not make physical activity a balanced experienced akan Obesity.
Obesity is not only not considered good eye health but is a dilemma that egregious. Obesity is directly harmful to someone's health.
Obesity also increases the risk of a number of chronic diseases such as:
• Diabetes type 2 (arising in the adult)
• high blood pressure (hypertension)
• Stroke
• heart attack (infark miokardium
• Failed to heart
• Cancer (certain types of cancer, for example, prostat cancer and colon cancer)
• gall bladder stones and bladder stones
• Gout and artritis gout
• Osteoarthritis
• Bedroom apnea (failure to breathe normally during sleep, causing the reduced oxygen content in blood)
• pickwickian syndrome (Obesity, along with facial redness, under ventilated and sleepy).
The first step in treat Obesity is a gauge of body fat and health risks in a way calculated bmi. Health risks associated with Obesity will increase with the increasing number bmi:
• Low Risk: bmi <27 prefix =" o" ns = "urn:schemas-microsoft-com:office:office">

Overweight issue

Overweight problem usually difficult issue and most asked by people currently having obesity. Becoming fatty is a nightmare fore most specially for people who concern about performance. Self confidence also reduce by this matter. This several step help you controlled your weight.

1. "I can"--- for the first step make your self believe that you can do it. When obstacle come, try to remember this words, make the people who succeed fight the overweight as your motivator.
   
2. Breakfast, the most important thing to start your day, never leave your home without it.  No need to eat heavy food, just take some cereal, banana, yogurt, bread etc. take food who rich with fiber protein so you will be not hungry until lunch time.
3. take your time to read the food pack. Check how much the calorie contain in the food because this calorie have a lot contribution in adding your weight.
4. Don't do diet, for short term this way will reduce your weight but if the program stopped your weight will raise again. 
5. Eat in order. Uniquely the body will reduce your weight when you hungry, this thing is not good for processing your overweight. To avoiding, try to eat with daily eat pattern and make sure your eat schedule is 3 times a day.
6. Make your self consume a lot of fiber.
7. Always take a healthy food.
8. Exercise.
9. Drink 6 to 8 glass per day.

If you discipline your self, I believe you will get the shape that you wanted.

Diet

Seemingly without we realize, in the food we eat everyday, we may not promiscuously. matter this is cause the happening of various disease for example diseases of diabetes, palsied, heart pain, poisoned of food and lain2 disease. if you have known this science, help to teach to other. Good combining in food consumption will avoiding us from suffering the stomachache and or poisoned of food. For some Example:

• Never consume MEAT combine with MILK
• Never consume MEAT combine with FISH
  
• Never consume FISH combine with MILK
  
• Never consume CHICKEN combine with MILK
  
• Never consume FISH combine with SALAD
  
• Never consume to muck Cocktail because it contain Milk and Fruits
  
• etc.

And foremost important is to divide between food, beverage(water) and air in our body. The perfect way is we divided by 3, so its better for us to eat 1/3, drinks 1/3 and air 1/3. That way we stay healthy... cheers!

Light exercise...

Start your day with light exercise, jogging for example... you can do the activity at your house complex or jogging track, even in city park. It's very cheap and healthy exercise ever. Jogging can relief your stress, make your blood pressure health and many more advantage you will get from this light sport.

To make this activity more fun, you also can jogging with your boy/girl friend, your husband, your wife, even your dog. If this activity become daily for you, I believe your body and your health becoming more and more better.

So what are you waiting for? don't wait tomorrow, if you can start now.

Overweight

Overweight generally describe as having excess fat or above normal. This happen because food supplies are more than the body need. In many countries this issue increases in over last decades. Adult population in more than 60% considered overweight or obese.

A healthy body requires a minimum amount of fat, so for you who having problem in weight I suggested starting healthy life pattern. So many ways to reduce fat for those who already have this problem, one of them is exercise. Many exercises technique help you get the body shape you want.

With good pattern of food consumption and well-balanced exercise, fatness problem can be overcome, however needed strong intention to do this matter. Don't take the Short cut be like using the drug or matter to endanger your body. Exercise is the best to way.