Lose Weight

As the New Year quickly approaches, one of the resolutions topping lists again this year will be to lose weight and get fit. So many folks will start out gung-ho, completely devoted to the fitness cause, yet fizzle out before spring approaches. What is the key to being successful in a weight loss journey? Noone should make a life-altering decision without research, thought and preparation. Losing weight and becoming fit is just that a change of lifestyle. Set a starting date and use the time prior to prepare yourself!

1) Start planning your weight loss strategy several weeks in advance. Research various diets and exercise programs. Join online support groups. Decide which plans YOU can adhere to and have this decision made prior to your start date. You’ll want to begin collecting recipes and building a support team of friends with similar weight loss goals. Pick up a few fitness magazines and start flipping through them to determine which ones you find motivational. A few popular women’s magazines to try are: Fitness, Shape and Oxygen.

2) Choose your goals, but make them attainable. A fixation completely on scale weight is not necessarily the best strategy. You’ve heard it time and time again and it is true: muscle weighs more than fat! Focus on measurements, body fat percentage, clothing size or even an athletic goal. Set mini-goals as well it’s much easier to stay motivated as you are reaching each individual goal than waiting to reach one distant goal. Be sure to allow non-food rewards as you reach each goal, and put these in writing to remind you what you are working towards. Treat yourself to a manicure/pedicure, massage, new lingerie, slinky dress or other perks.

3) Document your “Before” self. Have a friend or spouse help you take your beginning measurements. At a minimum, measure chest, waist, upper arm and upper thigh. Be sure to note your body fat percentage as well. Most gyms will perform this measurement for a small fee and it is vital to track your body fat for a more accurate portrayal of your true progress. Take photos of yourself in a swimsuit or sports bra and shorts. These will be extremely important to compare along the way and show just how much progress you are truly making!

4) Find the perfect body and plaster it everywhere! Perhaps you have a photo of you from your youth. Maybe there is a fitness model that has the shape you’d like to have. Again, be realistic about the body you choose, but once you find a body type that fits your desires, post pictures all around you as reminders. Tear out a magazine ad and tape it to the refrigerator. Find that pre-baby picture of you in a bikini and post it on your computer monitor. Use these as constant reminders of what you are trying to accomplish.

5) Join a gym or pick up the necessary equipment to workout at home. Joining a gym can be strong motivation to stay on track with your fitness plan for several reasons. The most obvious is that you have to watch that monthly fee come out of your checking account for at least a year in most cases! If you are going to be paying for it, you might as well use it, right? There are such a variety of exercise opportunities at a fitness center that you will be less likely to become bored. Most offer free weights, weight machines, aerobic classes, and a variety of cardio machines, at a minimum. Many also offer personal training instruction and swimming pools. Over time, you will probably form friendships that will help motivate you to continue working out regularly.

6) Accustom yourself to writing down everything that you eat, good or bad. You may be telling yourself that you really aren’t eating “that” bad, but can’t figure out why your weight loss is slow or non-existent. Pick up an inexpensive food scale and begin weighing and measuring your portions. Quite often, looking at it on paper, you can pinpoint your problem times and trigger foods. There are many sites online that offer food journaling, including FitDay.com.

7) Begin weaning yourself from your bad habits early. Living a healthy lifestyle will most likely be enough of a shock that you will not want to “go cold turkey” with all the changes at once. Use the weeks prior to your goal date to begin making subtle changes. If you are a heavy soda or coffee drinker, begin cutting back one or two a day, then as you adjust, cut out another, etc. If you are a chocolate fanatic, begin cutting back or perhaps replacing with sugar-free items. Teach yourself to eat five or six smaller meals throughout the day instead of the normal three large ones. This will help keep your blood sugar stable, preventing cravings and deterring binge eating.

Most importantly, take this time to prepare yourself mentally. Use the weeks leading up to your starting date to make sure you are emotionally ready. Look at it as the last opportunity to eat certain foods without guilt. A healthy and fit lifestyle change is not going to be easy, but it will be less difficult if you have convinced yourself mentally that you are prepared and that you will be successful.

Dawn Lloyd is the mother of three children and owner/editor of several family-related sites including http://www.PersonalFitnessZone.com. Please visit her site for weight loss and fitness information, tips and support.

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It’s been called the world’s oldest medicine, the miracle fat burner, and is known in some parts of the U.S. as “Mormon tea.” Ephedra (also called Ma-huang or epitonin) has been used for its healing powers for more than 5000 years by the Chinese, who discovered the plant’s healing properties. So why was it banned by the U.S. Food and Drug Administration in 2004, and more importantly, why was the ban recently lifted?

What is Ephedra?

Ephedra grows all over the world, and in the Western United States, this flowering shrub can be found in deserts and sagebrush areas. The plant can be ground into powder for capsules, or dried and used in tea. Ephedrine is the “active” ingredient in ephedra, responsible for its healing properties. Ephedrine is a nerve stimulant similar to adrenaline, but not as strong as amphetamine.

What Does It Do?

Dieters have long known the powerful effects of ephedra in promoting weight loss. Basically, ephedrine creates a thermogenic response, speeding up metabolism and expediting the body’s fat burning rate while preserving muscle. Ephedra has proved to be particularly effective for people with a slow metabolism, who have previously had trouble losing weight.

Additionally, ephedrine can be used to treat bronchial asthma and cough by relaxing the air passages in the lungs. For this same reason, the plant is helpful in treating the effects allergies and hay fever. Ephedra can assist in fighting a minor cold by causing perspiration and urination (to relieve swelling and fluid retention). Alternative uses for ephedra include treating muscle and joint conditions such as bursitis, arthritis, and rheumatism. A synthetic (man-made) replacement, called pseudoephedrine, was created and is widely used in common over-the-counter medications such as Sudafed.

Why the Ban?

Possible side effects of ephedrine include insomnia, dry mouth, nervousness, general weakness, poor digestion, irritability, headache, dizziness, increased blood pressure, increased heart rate, and heart palpitations. Not surprisingly, this list is markedly similar to over-the-counter medications with the active ingredient pseudoephedrine.

Some argue that the pharmaceutical companies have organized lobbyists to target ephedra because it was cutting into their sales for weight loss drugs and asthma drugs (bronchodilators). Others believe ephedra is not dangerous, but simply got some bad press as a result of a handful of people who intentionally misused ephedra or a synthetic replication of the isolated part of ephedra (ephedrine). Ephedra activists insist that human nature simply cannot be regulated and no one can control how people use (or abuse) any supplement, herb, or drug. How can you protect customers who ignore warning labels or double their doses?

The FDA inflicted a ban on ephedra in late 2003 (which became effective in early 2004), declaring an “unreasonable risk.” This decision was based on public comments, literature review, adverse event reports and scientific studies. Dieters were devastated, feeling that their right to safely and appropriately use this herb had been stripped from them.

Why Was the Ban Lifted?

After the conclusion of several court cases (including some high-profile cases), the FDA stated in its final ruling that only five deaths were attributed solely and directly to ephedra. Keep in mind, according to the American Herbal Products Association, approximately 12 to 17 million people consumed ephedra during 1999. Ephedra sales in 2002 were close to $1.3 billion. What you may not know is that in 1994, over 100,000 people died due to adverse reactions or overconsumption of prescription drugs.

Is Ephedra Safe to Use?

According to the FDA, ephedra is safe for human consumption when it is taken in the recommended dosages, and when all warning labels are strictly observed. Obviously, women who are pregnant or nursing, and people with certain diseases (such as high blood pressure) should NOT consume ephedra or ephedrine. It is advised that you check with your physician before taking ephedra.

Where Can You Get Ephedra?

Currently, one company claims to be the only U.S. supplier of ephedra for weight loss. You can purchase ephedra online at www.BetaFuelDirect.com

Amy S. Grant is an avid fitness enthusiast who enjoys SCUBA diving, photography, and empowering people to achieve their goals.

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