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Who does not want to look healthy, young and fit? Definitely, we all want this? But what is the reason we dont achieve this goal? There is not one but many reasons; Like we dont get enough time for exercising, Were eating something that is adding more calories every day, We lack consistency in exercising, Were not motivated enough or were stressed all the time,Were following a diet that is adding more weight than it had promised to reduce,We dont know what were doing; we are without any weight loss goal.There could be tons of other reasons. But is it really tough losing weight? The answer is No.

Anybody could do this and live a life they have dreamed of. You could find many inspirational stories where someone had lost a good amount of weight by changing their diets and exercising regularly until they achieved it.

Losing weight is not that tough as advertised. But it is not as easy as mentioned in many weight loss programs that boast of helping you lose weight without even exercising. I dont think that they really work. Dont ever pay attention to them.

Here we have taken some working tips that can help you lose your weight without even attending any weight loss program. So, let us start with the first one:

1. Check your BMI?

How much extra weight do you carry that you need to get rid of?The first step for anyone who wants to lose weight must know how much excess weight they have. This could be done by checking their BMI. BMI or body mass index measures whether you have a healthy weight, overweight or youre obese. The simple way to check you BMI is to divide your height (in feet & inches) to your weight (in pounds).

If your BMI is 18.5 to 24.9, you dont need to lose your weight, youre healthy. Anything above 25 makes you either overweight or obese, and you really need to work on it.

Body mass index is a good indicator that could help you making your weight loss goal and keep on checking your weight loss success.

2. Get walking -either inside or outside!

Walking is really a great way to get theblood flowing and give your metabolism a boost.

If you live in a wintry climate bundle up and take a nice, brisk walk regularly.

If the weather is not anissue, put on your trainers and go! A treadmill will do as well. What a greatway to begin your day like this.

Keep your body busy and count your steps. This is a simple yet very powerful exercise that could burn calories. Whenever you have a choice for lift or stairs, always choose the latter.

3. Pack up snacks in your purse

Going all day without eating between meals does nothing to speed up your metabolism. Healthy snacking is good for you and will actually help take a bit of the weight off.

Raw almonds, edamame, appleslices with cinnamon, celery or carrot sticks are great examples of healthysnacks.

Portion size matters, keep it small but frequent.

4. Drink plenty of water

Drinking water not only helps to boost up your metabolism, but alsoflushes out your system from toxins.

The Institute of Medicine recommends a daily water intake of 91 ounces for women. Instead of drinking a soda, a sugary or a fruit drink; carry a bottle of water wherever you go.

If you are not a fan of water add a few drops of lemon or lime to make it tasty. Drinking water is a natural remedy for many ailments.

5. Stay away from processed foods

Image Source: NHS

Cutting out processed foods or take-away can play a big role in losing your weight fast.

Processed foods contain refined, artificial ingredients, preservatives and can be high in salt.

Chemicals or non-fat foods can negatively affect yourmetabolism. Cooking fresh, whole grains, meats and vegetables will not onlyhelp you shed the weight, but also will add many benefits to your overallhealth.

Cooking is also a great way to keep you busy and moving that would again help in burning some more calories.

6. Limit your starch intake today

Image Source:NHS Choices: livewell

If you are looking for a quick, weight loss regime, cutting out foods like bread, pasta and potatoes can help you.

If youdo not want to give up your favorites, try substituting with a whole grainoption or instead of white potato, have a yam. Do try to limit your intake!

7. Eat a healthy breakfast

You have heard the old expression that breakfast is the most important meal of the day?

Well it is really true! Not only does it give your metabolism a boost in the morning, but it balances out your hunger throughout the day.

Therefore, fewer calories are required and consumed at your lunch and dinner.

A high fiber meal is a great way to start your day. Add a cup of plain yogurt to make the perfect breakfast. They both contribute to weight loss.

Yogurt is packed with probiotics, vitamins and protein.

Find whole yogurts without chemicals or fruits. Add your own healthy toppings! A breakfast full of sugary cereals is not recommended.

Sowhat do you think?

Why wait for a New Years resolution to start a quick weight loss plan?

Start today, shed those extra pounds and get healthy just now!

However, you are recommended that don't leave these steps unattended. If you really want to see yourself fit and fine with the weight you need to have then follow above tips sincerely.

Just those six tips and you need not to search anything for "How to lose weight fast for women" in near future.

Please dont forget to comment below if youwant to share something that you think could be 8th way to help you in losing your extra weight.

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How to Lose Weight Fast For Women (Without GYM): 7 Best ...

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As the number of doctors, dietitians, and other diabetes specialists interested in carb restriction continues to grow, questions inevitably arise. How many carbs per day should people with diabetes eat? Are targets for protein and fat intake necessary, or can people be advised to eat as much as they need to feel full?

Recently, a group of Australian researchers explored these questions in a systematic review of studies on low-carb diets in people with type 2 diabetes:

Diabetes, Obesity & Metabolism: An evidencebased approach to developing lowcarbohydrate diets for type 2 diabetes management: a systematic review of interventions and methods

This was an extensive review of 41 intervention studies, including 18 randomized trials, totaling 2135 participants altogether. Results from one of the studies werent included in the analysis due to high risk of bias.

Although some studies didnt provide detailed data beyond the carbohydrate prescription, the overall composition of the diets varied widely:

The researchers assessed changes in blood glucose levels, hemoglobin A1c values, and diabetes medications as the main study outcomes. Additionally, they looked at improvements in other health markers like waist size, fasting insulin, triglycerides, and HDL cholesterol levels.

The verdict? In all 40 studies, low-carb diets were found to be both safe and effective for managing diabetes, despite the large differences in macronutrient intakes. This demonstrates that even modest carb restriction is beneficial for people with type 2 diabetes, and that consuming more protein and fat doesnt impair blood sugar control.

Importantly, though, the research team didnt discuss which interventions had the most dramatic effects on diabetes outcomes. Although we dont have strong supportive data, it seems less likely that someone whose goal is diabetes reversal would be able to achieve this by eating 100 grams of carbs per day. In fact, restricting carbs to less than half that amount might be needed.

On the other hand, the researchers noted that dietary interventions only work if people can stick with them long term. While its true that many people enjoy eating very-low-carb diets, it may not be realistic for everyone with diabetes.

Addressing both blood sugar response and personal preferences is key to creating a truly individualized, successful low-carb lifestyle.

Low-carb session draws crowd at Certified Diabetes Educators conference

New study: Reduced-carb diet beats conventional diabetes diet

Virta Health publishes two-year data on low-carb diet for type 2 diabetes

GuideThis page gives you an overview of what you need to know about diabetes. It will also link you to more information and, importantly, to practical guides that will help you learn what to do about having diabetes.

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Low carb for type 2 diabetes: many approaches can work ...

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Key Facts

Fad diets are marketed as quick ways to lose weight. The most popular fads tend to change from year to year, but the promises they make dont. Diets such as the ketogenic diet, the whole 30, the paleo diet, juice cleanses and even intermittent fasting are all fads.

Some people will lose weight while following a fad diet, but most fad diets are impossible to stick to for long. This means that once you stop following the diet, youll probably gain back the weight you lost. Some people actually gain back more weight than they started with.

Fad diets dont usually provide enough vitamins and minerals, such as iron, calcium and vitamin D. Iron is important for red cells in your blood and calcium and vitamin D are important for healthy bones.

You can spot a fad diet by asking yourself a few simple questions:

If you answered yes to any of these questions, youve probably spotted a fad diet. Advertising that promotes these diets is often very convincing. These ads may draw you in and make you believe that its super easy to follow the diet and lose weight. Dont be fooled. This type of weight loss plan is not a healthy way to lose weight.

Its not safe for teenagers to take diet pills. Over the counter supplements are especially not safe for weight loss because they are not regulated by the Food and Drug Administration (FDA). The FDA is the government organization that makes sure that the food we eat and the medicine we take is safe. However, supplements are not regulated so they could be harmful.

Yes! There are much healthier ways to manage weight rather than following a fad diet. We lose weight by eating fewer calories than our bodies burn. To lose weight, add calorie-burning activities into your day, and cut down on the calories you eat. Because a large decrease in your calories can be harmful to your body, try small dietary changes like the suggestions below.

Try these changes to cut back on the calories you eat by:

Simple ways to fit exercise into your day include:

The healthiest way to successfully lose weight is to make small changes that will fit into your lifestyle. An easy way to make sure that a weight loss program is healthy and right for you, is to see if it includes the following:

If your weight loss plan includes all of the above, its likely a healthy approach.

Remember to eat a variety of foods from all the food groups. Choose healthy portion sizes and eat fruits and vegetables from all the colors of the rainbow to get important nutrients for your body. Try to do 60 minutes of exercise most days of the week. It is okay to eat treats once in a while. Making these healthy changes will help you to lose weight, and keep the weight off. If you have questions about whether or not a diet is healthy, talk with your health care provider who might refer you to see a registered dietitian. A registered dietitian is a specialist on the topic of nutrition and can help you figure out an eating plan that is healthy, balanced, and appealing to you.

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Main Office Hours of Operation Monday 7:30 a.m. - 4:30 p.m. Tuesday 7:30 a.m. - 4:30 p.m. Wednesday 7:30 a.m. - 4:30 p.m. Thursday 7:30 a.m. - 4:30 p.m. Friday 7:30 a.m. - 4:30 p.m. Saturday Closed Sunday Closed Federal Holidays Closed Satellite Office Hours of Operation Monday 7:30 a.m. - 4:30 p.m. Tuesday 7:30 a.m. - 4:30 p.m. Wednesday 7:30 a.m. - 4:30 p.m. Thursday 7:30 a.m. - 4:30 p.m. Friday 7:30 a.m. - 4:30 p.m. Saturday Closed Sunday Closed Federal Holidays Closed

Download the October calendar by clicking on the image above.

The mission of ACS is to facilitate the commander's ability to provide comprehensive, standardized, coordinated and responsive services that support Soldiers, Department of the Army civilians, and Families regardless of geographical location and to maximize technology and resources, eliminate duplication in service delivery and measure service effectiveness.

A comprehensive resource file provides information on both military and civilian agencies to Soldiers, family members and DA civilians. Trained personnel will assist clients to find the appropriate and available resources.

Where available, this program offers a special Host Nation Services which includes un-certified translations of host nation language correspondence and bills.

Welcome to Relocation Readiness! Moving is a part of life for Soldiers, Government Civilians and their Families. The Army Community Service Relocation Readiness Program provides assistance to the Total Army Family. We are dedicated to ensuring our clients are capable of surviving and thriving through the PCS and ETS processes. We have developed this program to assist you in finding information and resources to make you more resilient and agile as you navigate your next move.

Your first stop once you are notified of a pending PCS or ETS move should be your local ACS (Family Center) where you can meet with a Relocation Readiness Program Manager who will serve as a subject matter expert in assisting you through the process.

Lending Closet

When relocating to a new installation, you can borrow basic household goods from your ACS Lending Closet. Keep in mind that item availability varies from garrison to garrison. Some of the items you may find at your location are:

*Items vary based on installation availability

Adjusting to My New Country*

Host Nation Orientation, where applicable, offers all in-processing personnel and their Families orientation on the local culture, language, transportation and tourism offerings.

ESL materials are available at Army Libraries around Europe. A catalog of all books, audiotapes, and videos can be found here. For additional ESL assistance please contact your ACS.

*If applicable.

Sponsorship Program

This Sponsorship Program is designed to help service members, civilian employees and family members plan their move from a duty station somewhere else in the world to their new duty station in Europe. Below are several links that can assist you during each step of your move.

Pre-Arrival:Planning your move after reciept of your assignment/orders

Post-Arrival:Must-know & nice-to-know information after you get to your new duty station

For more information on the above services and programs please feel free to give us a call!

**

The Mobilization, Deployment, and Support Stability Operations (MDSSO) helps support community readiness during deployments and emergencies. We help make sure installation programs align with unit deployment cycles, provide pre- and post-deployment support, and help unit Commanders with their Family Readiness plans and deployment support services for Service Members and their Families. Were responsible for operating an Emergency Family Assistance Center in the case of an all-hazards event, and supporting Service Members and Families during Non-Combatant Evacuation Operations (NEO) and Repatriation. We also act as a case manager for all requests for assistance through the Army Disaster Personnel Accountability and Assessment System (ADPAAS).

Some of our resources include:

For more information on Mobilization, Deployment, and Support Stability Operations support in your community, contact your local Army Community Service office and ask for the Mobilization and Deployment program manager or specialist.

Other helpful links:

For more information and assistance, please contact the program manager at your garrison location.

Army Family Team Building (AFTB)

AFTBis a series of training modules taught through your local Army Community Service or Family Programs office that cover topics such as basic information about the Army, personal growth skills and leadership skills. AFTB improves personal and Family preparedness which enhances overall Army readiness and helps Americas Army adapt to a changing world.

AFTB helps you to not just cope with, but enjoy the military lifestyle. Many of the courses can be applied toward resume and career building, self-development and leadership skills. AFTB provides the knowledge and self-confidence to take responsibility for yourself and your Family. The training is available to Soldiers, Family members of all Soldiers, Department of Defense civilians and volunteers.

My Army OneSource: Army Family Team Building

Contact your AFTB Program Manager more information!

Army Family Action Plan (AFAP)

In addition to learning through the AFTB program, the Army Family Action Planis your platform to voice your quality-of-life issues, ideas, or suggestions and contribute to help better your community. Its the best way to let Army leadership know about what works, what doesnt, and how you think problems can be resolved. We give Active and Reserve Component Soldiers, Army Civilians, Retirees, Survivors, and Family members a primary tool to help identify issues and concerns and shape your standards of living.

You can submit issues at your garrisons Army Community Service office or to a unit Family Programs liaison. Army OneSource also facilitates AFAP issues online and makes sure your concerns get the attention they deserve. The information you submit gives Army leadership insight and helps foster a satisfied, informed, and resilient Army Community.

AFAP makes a meaningful difference. Since AFAP was created in 1983, 698 issues have been submitted, resulting in 128 legislative changes, 186 Department of Defense or Army policy changes, and 210 improved programs or services.

Heres a sample of AFAP results:

To submit an issue or suggestion, go to your local Army Community Service office or Army OneSource.

The Financial Readiness Program is your resource for information on money matters. We can help you better understand financial topics like:

ACS also has Financial Counselors available for advice, guidance, and support.In times of emotional distress, figuring out what to do about finances can create a heavy burden. Survivor Outreach Services Financial Counselors provide professional financial information and services in areas such as investing, estate planning, tax issues and basic budgeting. Our Financial Counselors will be there when you need them, for as long as you need them. They are committed to assisting you in creating your financial security and ensuring you receives the necessary information to make sound financial decisions.

We can also help you learn about other financial services, including:

For more information about how the Financial Readiness Program can help you, contact your nearest Army Community Service Center.

Other helpful financial readiness links include:

Pre-screening and counseling for Soldiers who qualify for the FSSA entitlement. FSSA is an entitlement authorized by Congress in 2001 and created to supplement the Soldier's Basic Allowance for Subsistence (BAS). This entitlement will not exceed $1100 per month. The application for FSSA is web-based and can be found at: https://www.dmdc.osd.mil/fssa/.

Army Emergency Relief (AER) is a private, non-profit organization established to assist Soldiers and their Family members in emergency financial situations due to no fault of their own. Financial assistance is given in the form of an interest-free loan, grant, or combination of the two. Loans are repaid by an allotment.

To apply for AER assistance, the Soldier should be seen by the Unit Commander/1SG for interview/counseling to determine if the situation can be resolved through the chain-of-command or some other source. After determining that the Soldier has a valid emergency, the unit commander would then authorize the individual to seek AER assistance. Soldiers should create an online account with AER to apply for assistance.

Services & Assistance

Army Emergency Relief (AER) is a private, non-profit organization established to assist Soldiers and their Family members in emergency financial situations due to no fault of their own. Financial assistance is given in the form of an interest-free loan, grant, or combination of the two. Loans are repaid by an allotment.

To apply for AER assistance, the Soldier should be seen by the Unit Commander/1SG for interview/counseling to determine if the situation can be resolved through the chain-of-command or some other source. After determining that the Soldier has a valid emergency, the unit commander would then authorize the individual to seek AER assistance.

AER is a private nonprofit organization that provides emergency financial assistance to Soldiers and their Families. AER helps with emergency financial needs:

AER partners with other military aid societies to enable local assistance for service members from the Air Force, Navy, Marine Corps, and Coast Guard. AER also provides scholarships toward education. AER gives spouses and dependent children of Army Soldiers great opportunities for their first undergraduate degree (some scholarships can reach $4,000 annually)! Application information can be found online atwww.aerhq.org. Contact the Army Emergency Relief Program Manager.

AERs Education Program is a secondary mission to help Army Families with the costs of education. The three separate scholarship programs are:

Stateside Spouse Education Assistance Program

Overseas Spouse Education Assistance Program Major General James Ursano Scholarship Fund for Dependent Children.

Overseas Spouse Education Assistance Program

Major General James Ursano Scholarship Fund for Dependent Children

The children of Grey Area Reservists/National Guard are eligible as well.

Scholarship awards will be awarded up to half the cost of tuition. Scholarship awards are based on financial need, as evidenced by income, assets, Family size, and special circumstances.

Applications and instructions are available for all the scholarships on the AER website atwww.aerhq.org

Resources & Forms

AER Budget Sheet

AER Form 600 Commanders Referral

AER Form 700 Application

TheEmployment Readiness Programprovides information and referral services on employment, education, training, transition, and volunteer opportunities to give Family members the competitive edge needed to secure meaningful employment. ERPoffers up-to-date information on available employment opportunities, market and job trends, education, and volunteer resources to help individuals make informed decisions when seeking employment. Services offered by the ERP include classes and seminars related to employment:

TheArmy Volunteer Corpsplays a crucial role in community involvement and development. Volunteers make a meaningful difference in the lives of Soldiers and their Families every day. Army Volunteer Corpsis designed to help you find local volunteering opportunities with organizations that benefit the Army community and allows you to obtain ongoing training and advancement.

The AVC has redefined volunteering within the Army. We embrace existing volunteer programs, unite all volunteers who support Soldiers and Families, including the Active Force, National Guard and Army Reserve, and formalize the Armys commitment to volunteerism.

No matter where people volunteer in the Army community, they usually want to contribute to Soldiers and their Family members. We recognize this common goal and want to help you find the right opportunity for you.

Volunteering helps your community and helps you as well. When you participate with AVC, youll:

For more information regarding employment, volunteering, or training opportunities please contact your ACS location!

The FAP-Eoutreach and prevention program is designed to strengthen and improve the quality of life for our military Families by increasing self-sufficiency, resiliency and community cohesion for active duty, Family members, civilians and retirees. Together with garrison and host nation agencies, FAP-E provides a multitude of programs and services designed to build individual and Family strengths as well as advocate for non-violent communities. The goals of the FAP-E are:

- Leverage individual and Family strengths

- Overcome behaviors that may contribute to Family maltreatment

- Value Family member differences

- Enhance behaviors that foster healthy military lifestyles

FAP-E professionals strive to create command and community awareness of the unique challenges associated with living in Europe, provide information on existing services to eliminate child abuse and domestic violence, and to develop specific educational programs at no cost to active duty. Our services include seminars, workshops, and individualized intervention.

FAP-E is dedicated to helping Soldiers and Families address the unique challenges of military life, living overseas and understanding how unmanaged stress can lead to child abuse and domestic violence. Services focus on prevention, education, prompt reporting, investigation, intervention, and treatment. If you need help, please call your garrisons Family Advocacy Program for more information.

The Domestic Abuse Victim Advocate (DAVA) provides comprehensive support services to adult victims of domestic abuse including: crisis intervention, safety planning, help obtaining medical treatment for injuries, information on legal rights and proceedings, referral to military and civilian shelters, and other resources.

DAVAs provide information so clients can make informed choices in reporting an assault and how they choose to proceed. DAVAs are available to accompany adult clients to medical visits, court proceedings, and other appointments as requested. DAVAs provide services 24 hours-a-day, 7 days-a-week. Victims are not alone, help and support are available.

The New Parent Support Program is a voluntary program that assists military Families who are pregnant or have children birth through age three years understand the process of delivering a baby overseas and adapt to parenthood in healthy and resilient ways.

The primary focus of NPSP is providing individualized home visitation services in the parent and childs natural learning environment however services can occur in an office, hospital or community setting. Classes and groups are available which provide information on pregnancy, nutrition, parenting newborns and toddlers, problem solving and coping, discipline issues, social isolation, and military stressors. Services are available outside normal duties hours so working parents can participate.

Each NPSP Home Visitor has a Masters degree in Social Work or a Bachelor of Science in Nursing degree and is Licensed to practice Clinical Social Work, Marriage and Family Therapy, or Nursing in a US state.

For assistance or information on any of these Family Advocacy Program Europe services, call your garrison Army Community Service (ACS) Family Advocacy Program. You can also callMilitary OneSourcefor more information and referrals. Call collect with operator assistance OCONUS: 484-530-5908.

Provides awareness and prevention, training and education, victim advocacy, response, reporting and follow-up for sexual harassment/assault issues. Army policy promotes sensitive care, advocacy, treatment, reporting options for victims of sexual harassment/assault and accountability for those who commit these crimes.

Sexual Harassment Complaints

One-third of sexual assault cases begin as incidents of sexual harassment. As a military community, it is important to address sexual harassment complaints immediately when they occur. The SHARP office will assist in finding the appropriate method for addressing the situation. For military personnel and their family members, the SHARP office can assist in the following areas:

Sexual Assault

SHARP office provides advocacy services to victims of sexual assault who are in the military and their immediate family members who are over the age of 18. Victim advocates are certified by the Department of Defense through the National Organization Victim Assistance (NOVA) in Alexandria, VA every two years. Installation SHARP victim advocates (VAs) are well trained and highly educated in the social services field. Advocates can provide sexual assault victims assistance in the following areas:

For further assistance and information on the Army Sexual Harassment/Assault Response & Prevention (SHARP) program call DOD Safe Helpline-Sexual Assault Sexual Assault Support for the DOD Community 1-877-995-5247 Live 1-on-1 help. Confidential. Worldwide 24/7. http://www.safehelpline.org

Military Families with a special needs Family member, also known as an Exceptional Family Member (EFM), often require additional help in meeting the EFMs needs. The Army designed the EFMP to be a comprehensive, coordinated, multi-agency program that provides community support, housing, medical, educational, and personnel services to military Families with an EFM.

The Exceptional Family Member Program (EFMP) is a mandatory enrollment program that works with other military and civilian agencies to provide comprehensive and coordinated community support, housing, educational, medical, and personnel services to Families with special needs. Soldiers on active duty enroll in the program when they have a Family member with a physical, emotional, developmental, or intellectual disorder requiring specialized services so their needs can be considered in the military personnel assignment process.

Family members must be screened and enrolled, if eligible, when the Soldier is on assignment instructions to an OCONUS area for which command sponsorship/Family member travel is authorized, and the Soldier elects to serve the accompanied tour. This screening consists of medical records review for all Family members, and developmental screening for all children 72 months of age and younger.

Soldiers are responsible for keeping their EFMP enrollment current as exceptional Family member (EFM) conditions change or at least every three years, whichever comes first.

Use these resources, tools, and articles to learn more about EFMP and the families it serves.

The Special Needs Accommodation Process or now known as the Multi-disciplinary Inclusion Action Team (SNAP/MIAT) is a team established to ensure the most appropriate placement of children with special needs. The team meets to review any new applications for Child, Youth and School Services (CYSS) programs that indicate any possible special needs, review the needs of children already placed in the CYSS program and determine if those needs can be met. Military Members are mandated to enroll in EFMP for most of these conditions and if they are not enrolled, the EFMP Manager will contact the Service Member and suggest that an enrollment screening into EFMP be initiated.

So what is considered a special need?

Basically anything that would requires special attention from a caretaker. It can be illnesses and conditions such as allergies, asthma, attention deficit disorder/attention deficit hyperactivity disorder, diabetes, autism, epilepsy, downs syndrome, seizure disorder as well as physical challenges, learning disability, sensory impairment (hearing/vision), developmental delays, speech/language impairment, food allergies/intolerances and many more.

The team is comprised of the Exceptional Family Member Program Manager, the Army Public Health Nurse, CYSS Coordinator/CYSS Program Directors, Parent Outreach Coordinator and the Parents/Sponsors/Caregivers. Other appropriate Experts may be able to attend as augmenters if needed/requested. At the meeting the childs needs are discussed to see if accommodations are necessary and if there are any activity restrictions. Also addressed at the meeting will be the expectations of the service to be provided by the CYSS staff, as well as educational and developmental intervention program information regarding developmental evaluations, and programs and services offered by CYSS.

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Army Community Service (ACS)

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Fitness

If youre not into regular exercise, putting together an exercise plan can be a bummer.

But remember, along with your diet and medications, regular physical activity is an important part of managing diabetes or dealing with prediabetes. Because when youre active, your cells become more sensitive to insulin so it works more effectively. And you just feel better. And look better.

So, however you want to do ittaking regular walks around the block, going for a run, or signing up for a marathongetting started is the most important part.

It doesnt matter where you arephysically. If youve never set foot in a gym, thats okayas long as you start doing something now. If you havent been very active or are worried about your health, its important to consult your doctor and start slowly.

Light walking is a great place to startand a great habit to incorporate into your life. Walk with a loved one or just by yourself while listening to an audio book. Set goals every day and meet them and youll start feeling like youre back in control of your life.

Read the original here:
Fitness Overview | ADA

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Peripheral neuropathy occurs when nerves become compressed, injured or severed. This results in symptoms including pain, numbness, tingling and lack of coordination, particularly in the feet and hands. While these symptoms can make exercise more difficult, exercise is highly beneficial to those who experience nerve damage. Understanding what exercises benefit you most can help to reduce peripheral neuropathy symptoms.

A number of conditions that affect the nerves can cause peripheral neuropathy. These include diabetes, which is one of the most common causes; infection; injury; autoimmune disease; poison exposure; and tumor growth. If nerve cells have not been completely killed off due to peripheral neuropathy, nerve cells can regenerate and symptoms can improve. Following an exercise program for peripheral neuropathy can help to reduce symptoms while nerve cells heal. As part of a comprehensive treatment plan, exercise programs for peripheral neuropathy should include a combination of resistance, cardiovascular and flexibility training.

Repeated stretching throughout the day as part of your exercise program can help to relieve tingling and numbness associated with peripheral neuropathy, according to the American Academy of Neurology. Examples of beneficial stretches include reaching the arms up over the head, reaching for your toes while standing, and performing torso rotations. Hold stretches for 30 seconds each. Perform these and other stretching exercises for five-minute intervals six times per day to experience symptom improvement.

Cardiovascular exercise is the calorie-burning portion of a peripheral neuropathy exercise program. Getting your heart pumping helps you to maintain a healthy weight and stimulates blood flow. Water aerobics is a low-impact exercise that does not require those with peripheral neuropathy to place pressure on their feet an area where many experience pain. Walking or riding an exercise bicycle are additional methods that can improve symptoms.

Resistance training for peripheral neuropathy involves lifting weights, using resistance bands or leveraging the bodys own resistance in order to build muscle. If you are prone to peripheral neuropathy in the feet or lower legs, calf raises and toe pointing and flexing are resistance-training exercises that build muscles in these areas. For the arms, wrist circles, bicep curls and shoulder presses can be beneficial. If you are utilizing weights, start slowly to prevent post-exercise pain and soreness. Resistance training is particularly helpful for older adults who are wheelchair-bound or unable to engage in cardiovascular exercise, according to Neurology Reviews.

Exercising to relieve peripheral neuropathy offers benefits for both mind and body. Exercise stimulates blood flow, which can help to reduce cramping in affected areas and strengthen nerve tissue. Resistance training increases muscle strength, which prevents muscle wasting and increases stability. Peripheral neuropathy exercises also can help to relieve stress that can lead to depression in those with this condition.

See the article here:
Exercise Programs for Peripheral Neuropathy | Healthfully

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Did you know the average 100-year-old Okinowan male has much higher levels of testosterone than the average American male that is 30 years younger! Today, low testosterone in males is rapidly growing. I will cover the best strategies to increase testosterone naturally and boost human growth hormone (HGH) fast.

Maintaining the right level of testosterone can be tricky today. And Im not just talking to guys here! Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day.

Like men, women with low testosterone levels often experience chronic fatigue, a stunt in their libido and a decreased sense of well-being. So, this is a hormone that everyone should keep tabs on!

However, low testosterone in men has especially become a major health issue today, and I will explain why and how you can fix.

If you have low testosterone, like many men do,these natural treatments (but not testosterone supplements!) will absolutely help you overcome it faster. In fact, if you implementthisprocess, youre probably going to notice changes in probably 24to 48 hours that fast.

Youre probably most familiar with testosterone as being the sex hormone responsible for defining manhood. And, yes, it does. However, proper levels of this key hormone are also necessary to stimulate sexual desire, increase libido, heighten arousal and ensure sexual satisfaction for both men and women. Its also necessary to maintaining the following:

As men and women age, their T-levels naturally decline but this can accelerate faster than normal by the typical American lifestyle:

All of these risk factors deplete the normal immune response, lead to obesity and diabetes, tax the body and decrease metabolism. This, my friends, is the recipe for low T-levels and most people are stuck on the gerbil wheel desperate for a ticket to get off of the ride.

Low testosterone has become such an issue that up to 40 percent of men over 45 are affected!(1) No one knows the prevalence of women with low T-levels yet, but a Wall Street Journal article suggests that the pain epidemic many women struggle with may be linked to imbalance hormones, including testosterone. (2)

No wonder men and women are racing to supplement stores to get their hands on makeshift testosterone therapy!

Supplement companies have been targeting people with decreased sex drive, altered mood and difficulties with concentration and mental stimulation heavily the past few years. This is one reason why T-therapy has become relatively commonplace today.

Knowing the research and past side effects of other synthetic hormone treatments which have been shown to lower HDL cholesterol and increase the risk of stroke makes me recommend avoiding this type of treatment if possible. (3) The story is similar fortestosterone supplements.

Instead, try and all-natural approach to increasing testosterone and HGH.

The first of the natural testosterone boosters is intermittent fasting. One of the biggestintermittent fasting benefits? Its been shown to increase testosterone by nearly 200percentor even up to 400 percent. (4) In addition, a study by theUniversity of Virginia Medical School noted that growth hormone levels increased 2,000 percent over the baseline in men who ate no calories for 24 hours, and growth hormone levels are correlated with testosterone. (5)

Intermittent fasting basically means you skip breakfast, and you eat your meals closer together. Youll eat three meals per day: one at noon, one at 3 p.m.and your last meal around 6 p.m. That allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone.

If you want to naturally boost testosterone and HGH then combining weight training with HIIT workouts (high intensity interval training). Go to the gym at least three days a week, ideally at least threedays a week, and lift heavy weights. Lifting heavy weights 612 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Specifically, liftingat least 30minutesup toas long as an hour or so can be very, very beneficial boost low testosterone levels.

Researchers at Ball State University found that strength training can induce growth hormone and testosterone release. (6) Another study from the University of Nebraska Medical Center researched the acute effects of weight lifting on serum testosterone levels. (7) The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants.

In addition to weight training, combining this with interval training like burst training is the best overall combo to increase HGH. In fact, Burst training has been proven to not only boost T-levels, it helps keeps your testosterone elevated and can prevent its decline. Burst training involves exercising at 90100 percent of your maximum effort for a short interval in order to burn your bodys stored sugar (glycogen), followed by a period of low impact for recovery.

This causes your body to burn fat for the next 36 hours to replace your bodys vital energy stores. It addition to increasing your T-levels, it can help burn between 39 times more fat, lower your resting heart rate, lower blood pressure, keep your brain young by increasing circulation, and aids in detoxification by stimulating the lymphatic system.

Step three is toadd a lot of healthy fats in your diet. Most men with low testosterone consume too much junk food and too many carbohydrates. Youhaveto get rid of those empty caloriesand load up on healthy fat.

A study published in theJournal of Steroid Biochemistrystudied the effects of diet on serum sex hormones in healthy men. Results showed that when men decreased their healthy fat intake, serum concentrations of androstenedione, testosterone and free testosterone also decreased. (8) This indicates you can add low testosterone to the list of low-fat diet risks.

There are three categories of healthy fat. Number one is healthy saturated fat. The truth about saturated fat is its actually good for you if its the proper kind. Healthy saturated fat is found in coconut oiland raw, fermented dairy products like goat milk kefir, yogurt, or raw goat or sheep milk cheese. However, avoidconventional dairy because it will actually damper your testosterone.

The other type of fat you need is healthy omega-3 fatty acids. Consuming benefit-rich salmon a couple times a week or addinga quality fish oil supplement is great. Flaxseeds, chia seeds and walnuts are also great for low testosterone as you get those omega-3s.

Finally, monounsaturated fats can be natural testosterone boosters. Consuming an avocado a day or some olive oil and almonds really helps get those healthy fats that can help you naturally boost your testosterone levels.

The next step on the natural testosterone boosters scale is to embark on a liver cleanse. Your liver is so crucial to testosterone levels. When your liver does not function optimally, it affects your testosterone output. Thats because the liver holds an enzyme that conjugates the 17beta-hydroxyl group of testosterone. (9)

A study published in theJournal of Gastroenterology and Hepatologynotes that serum testosterone is reduced in up to 90 percent ofmenwith cirrhosis, with levels falling as liver disease advances. (10) This shows just how vital liver health is to your testosterone, and countless studies verify the effects of liver function ontestosterone.

For most men with low testosterone, if you struggle with frustration, unforgiveness, anger issues, those things all drop your testosterone levels over time. Its one of the ways chronic stress is killing your quality of life.

Mental and physical stress can be quite therapeutic and is actually necessary for the body. The problem is when you are chronically stressed and your body gets stuck in the state where its pumping out cortisol (the stress hormone) nonstop.

A 2010 study published in the journalHormones and Behaviorfirst suggested this when researchersevaluated the dual-hormone hypothesis clinically. (11) They discovered that when cortisol is elevated, testosterone responds by elevating as well but soon after bottoms out at a much lower level than before cortisol kicked in! That means you want to find ways torelieve stress to keep your testosterone levels up.

Write down a list of the people you need to forgive and then do so. You can do that just yourself, between you and God, or you can do that in personbut it really is important. You can also turn to the Bible and other personal growth books, or seek out the help of a counselor or a good church. Really take care of those emotional issues, specifically resentment, unforgiveness, anger and frustration, and youll see thats going to really help you cleanse you and detoxify spiritually. Its going to also help naturally raise your testosterone levels.

One of the most importantnutrients that can help boost testosterone levels is vitamin D3.In 2011, the results of a study published in the journalHormone and Metabolic Researchannounced that vitamin D supplementation boosts testosterone naturally in overweight men by up to 30 percent. (12) This is pretty exciting because research has shown that vitamin D3 is also linked to helping to prevent and treat cancer! (13)

If you have vitamin D deficiency symptoms, it will absolutely crush your testosterone levels. So you want to get out in the sun 20to 30minutes every day to detox your body with the sun and get that all-important vitamin D.

Any day thatyoudontget 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 IUs of vitamin D3. If you get your blood levels tested and youre extremely low below 50 IUs you typically want to do 5,000 IUs twice a day for three months until you get those numbers up.You can do everything in the world, but if your vitamin D levels arent right, your testosterone levels will stay low.

A few other supplements that can help include adaptogenic herbs that lower cortisol, like ginseng. Ginseng benefits healthy testosterone levels. In fact, research fromthe University of Hong Kong unveiled that ginseng increased testosterone levels in rats, making it yet another natural testosterone booster. (14)

If you want to normalize your hormone levels and naturally boost your testosterone, the first thing you need to do is kick the sugar habit immediately. It has been reported that the average American takes in 12 teaspoons of sugar a day (about two tons of sugar in a lifetime), and sugar has been linked to depleting T-levels in several ways.

According to the American Diabetes Association (ADA), for example, type II diabetics are twice as likely to develop low T-levels. Heres how it works:

Once diabetes develops your body isnt able to produce the right levels of testosterone as it should, and the ADA recommends that diabetics get their T-levels checked by their doctor if they start to develop any of the symptoms that I mentioned above.

If you can follow these steps, you are going to see great results in naturally boosting your testosterone levels.

According to an article from the journal Current Opinion of Endocrinology, Diabetes and Obesity, getting enough sleep and at the right times are two of the most effective natural ways to raise testosterone. (15) Most people require around 7 hours of sleep every night, and its critical to take advantage of the 10 p.m. 2 a.m. window.

Your bodys circadian rhythm essentially resets itself every night and releases chemicals like cortisol, which contribute to the overall hormone balance that can prevent low T-levels. I have even heard one endocrinologist claim that one hour of sleep between 10 p.m. and 2 a.m. has the same healing effects on your body as two hours of sleep before or after this timeslot!

So ideally, go to bed around 10 p.m. and wake up around 6 a.m. for optimal hormone balance.

In the words of Dr. Gary Wittert Head of the School of Medicine at the University of Adelaide, Australia weight loss has a predictable and linear relationship with increased testosterone naturally. (16)

When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. At the core of this issue is cutting out processed sugars from your diet, which has been linked to insomnia, obesity, diabetes and countless hormone disorders.

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9 Natural Testosterone Boosters for Energy, Sleep & More ...

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Whether youre struggling with a slowing metabolism, more sedentary behavior, or youve let your eating habits slip, once you hit the age of 50, weight loss can become challenging.

Combine those factors with an injury or medical problems, and hitting the gym to maintain your waistline might feel downright impossible.

Research shows that weight loss after 50 is still possible byhealthy habits and regular exercise, among other smart choices. Youre probably making these 4 mistakes.

Our experts share six ways to lose weight after 50 so that you can feel as good as you look.

As we age, we are at higher risk for weight gain, due to our metabolism decreasing and hormones changing, explains Kirsten David, a dietitian with EduPlated.

There are certain foods you should avoid at all costs. This one spikes your blood sugar by 150%.

There are also many mental and social barriers over [the age of] 50 that can prevent us from losing weight, as well. Start making healthy changes now and form new healthy habits to prevent weight gain from happening.

David says that many people over the age of 50 go out to eat more frequently because theres less of a need to cook due to children being grown and out of the house.

However, this leads to higher consumption of processed foods and high-fat foods, so its much better to cook and eat at home whenever possible.

Tip: Rely on meal planningas a tool each week will help you stay on track with your diet.

Looking for workouts you can do? Download the Aaptiv app today for workouts if youre over 50.

According to Health and Wellness Coach Mike Ferreri, food is about 85 percent of the battle when it comes to weight lossso getting your intake just right matters quite a bit.

Consuming a well-balanced diet and eating regularly throughout the day will help with keeping your metabolism high and aid in weight loss, says David.

Eating more whole foods, such as high fiber vegetables and fruit, and limiting processed foods will help your body slow down the release of sugar into the bloodstream, which decreases the risk of accumulating extra fat. Remember, you cant eat like you are 20-years-old anymore! So, get rid of the junk food in your pantry and make small changes to add more whole foods to your diet. The fewer ingredients a food contains, the better it is for your health and weight.

Youll want to make sure that youre getting enough protein, adds Dr. Keith Ayoob, an associate clinical professor at Albert Einstein College of Medicine. He says most people after the age of 50 do typically eat a decent amount of protein, but not always early in the day when they most need it.

The same is true for calcium and vitamin D, so he recommends loading up with a balanced breakfast each day and enjoying items like Greek yogurt and milk to make up the difference.

Some research even indicates that a high-protein breakfastcan directly impact weight management or weight loss, too.

Eat a properly combined breakfast with protein, complex carbs, and healthy fats, says Miriam Amselem, a Florida-based 52-year-old holistic nutritionist and yoga teacher.

Breakfast sets the tone for the rest of the day and helps with metabolism. An example of a healthy breakfast is one cup of 0 percent fat yogurt with half a cup of blueberries and a dash of honey or an egg white omelet with half a small avocado and a slice of multigrain bread.

Additionally, Certified Health Coach John Vercelletto pushes back on the low-fat fad, popular with individuals past the age of 50.

He says that our bodies need healthy dietary fat, like avocados, olive oil, and butter, but low-fat products often increase sugarwhich, by now, most of us realize isnt good for our health. Dr. Ayoob seconds this mindset, and simply suggests watching portion sizes when it comes to good fats like avocados or nuts.

As a now 55-year-old, I do hit the gym a little differently than the 25-year-olds, laughs Ferreri.

When I was younger, I was much more flexible, had more lean muscle mass, and my heart and lung health was typically stronger. I could walk into the gym and start to throw the weights around, or get on the treadmill, crank it up, and immediately start to run at an 8.0 pace.

Now, he does things a little differently. He takes approximately 20 minutes to warm up and stretch prior to starting his weight training routine to try to eliminate or reduce injury. He also added this device into his routine.

Strength training increases your muscle strength and improves your mobility.

Ferreri also favors strength training over cardio for the 50+ crowd, especially those looking to slim down in a sustainable way.

Although cardio is super important for heart and lung health, it is not a great way to lose weight and keep it off, he says.

When you stop doing large amounts of cardio, the weight will quickly return. Having cardio as part of your overall fitness routine is a must; however, strength training should be the first factor when you hit the gym. Strength training not only increases your muscle strength, but it will help to improve your mobility and it is also the only thing (along with proper nutrients) known to increase bone density.

Check out the strength training classes that Aaptiv offers by downloading the app!

However, do understand that it may seem harder to gain muscle as you age, says Dr. David Greuner of NYC Surgical Associates, due to hormone changes, age-related illness, and even social factors like a busy schedule.

In his opinion, cardio will burn off fat, but to build sturdy muscles, choose heavy weights with a small number of reps or lighter weights with more reps. Also, remember diet and exercise go hand-in-hand for overall health and strength, especially as the years tick by.

Weight-bearing exercises help with building and maintaining muscle mass, as well as building bone strength and decreasing your risk for osteoporosis, says David.

Many people over [the age of] 50 will stop exercising regularly, due to pain in their joints or back or injury, but dont give up! Find a professional that can help get you back on track, and aim to get at least 150 minutes of physical activity [in] a week to help maintain your muscle mass and a healthy weight.

Amselem tells her clients to strive for a combination of aerobic exercises such as walking, swimming, or dancing for 45 minutes each day with strength training exercises three times a week. She also likes yoga (for balance), stretching, and relaxation.

Dr. Ayoob concurs and wishes more people would prioritize daily activitylike low-impact cardio workouts on the stair climber or elliptical machinesin order to send their bodies a message to keep moving. (Of course, be sure to talk to your doctor before beginning any exercise routine.)

Find the best workouts for you based on your goals here.

Whats one poor decision that David sees people over the age of 50 making all the time? Skipping meals, most likely because of a decreased metabolism.

As we age, our hormones change, she says. Estrogen and testosterone gradually decrease over time, which leads to fat accumulation due to the body not processing sugar, as well. We also lose more muscle mass as we age, causing our resting metabolic rate to decrease. However, skipping meals can cause you to be deficient in important key nutrients needed as we age, such as overall calories and protein. Eating regularly throughout the day and getting enough calories/protein will help with higher energy levels and maintain muscle mass, which means a higher metabolism.

But, Vercelletto argues that theres no rule that says you must eat three meals a day, either. Hes also not a fan of snacking since it encourages people to graze on food all day long.

Instead, he says its okay to eat less than three meals a day, but be sure to stay hydrated with plenty of fluids, like water, coffee, or tea.

One of the biggest complaints of those over [the age of] 50 is lack of sleep, notes Amselem.

Sleep is key to healthy weight since two hormones, leptin and ghrelin, are released during sleep and they play a major role in appetite regulation. Lack of sleep disrupts the process and causes metabolic dysfunction in which the body confuses fatigue [with] hungernot a good thing! My recommendation is to get seven to eight hours of sleep and, if needed, take a low dosage of melatoninfor help.

Age does impact weight loss for both women and men, and thats because metabolism slows down, hormone levels decline, plus there is a loss of muscle mass, says Amselem.

But that doesnt mean that losing weight over age [the age of] 50 is mission impossible. Diet and exercise are key; however, the common mistake I see is that people eat and work out in the same exact way [that] they [did] when they were younger and wonder why they dont see results. Those over [the age of] 50 cannot eat and train in the same way they did when they were 30. You have to shift to get results.

Luckily, diet and exercise changes are generally within your control, says Dr. Ayoob. Make gradual adjustments to promote balanced eating, rather than falling prey to fad diets, and remind yourself of the benefits of exercise for your heart, digestive tract, and mental health, in addition to weight management.

Create a mindset of wellness, advises Vercelletto. Being over [the age of] 50 is not a death sentencein fact, many of us now have more time to take care of ourselves. Having a healthy weight, eating properly, not smoking, and limiting alcohol consumption is all super important. We are not getting any younger, but we aint dead yet.

Take your fitness to the next level with our workout app, Aaptiv. Your future self will be happy you did.

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WEIGHT LOSS: The Military Diet is designed to kick start your metabolism (Image: GETTY)

With the summer coming up and wedding season nearly upon us, many Brits will be wanting to shed a few pounds.

But what is the best way to lose weight quickly? There are so many fad diets and exercise regimes out there it can be confusing to know which one to focus on, but we might have the answer.

The Military Diet is perfectly designed to hep you burn fat faster and its completely free.

Participants are not required to do any exercise (although it would probably help) and can expect to lose up to 10lbs in a matter of days.

The Military Diet site claims: The food combinations in the Military Diet are designed to burn fat, kick start your metabolism and lose weight fast.

In fact, the Military Diet is one of the best natural diets for rapid weight loss without a prescription.

This diet is thought to have originated in the 1980s and was used by military men who had a medical check-up coming up and needed to lose some weight fast.

It consists of three days of very low calorie intake, followed by fours days of measured calories of around 1200 Kcal- 1500 Kcal.

Here is the three-day meal plan:

Day 1

Breakfast: 1 slice of wholegrain toast with 2 tablespoons of peanut butter, 1/2 grapefruit, 1 cup of coffee or tea.

Lunch: A slice of whole grain toast, 1/2 cup of Tuna, 1 cup of coffee or tea

Dinner: 3-Oz (85 grams) serving of any meat, 1 cup of green beans, 1 small apple, 1/2 banana, 1 cup vanilla ice cream.

Day 2

Breakfast: 1 slice of toast (whole grain), 1 hard-boiled egg, 1/2 banana.

Lunch: 1 hard-boiled egg, a cup of cottage cheese, 5 saltine crackers.

Dinner: 2 hot dogs without bun, 1/2 cup of carrots and 1/2 cup of broccoli, 1/2 banana, 1/2 cup of vanilla ice cream.

Day 3

Breakfast: 1 slice of cheddar cheese

5 saltine crackers, and an apple

Lunch: 1 slice of toast, one egg (hard boiled or cooked according to your likes)

Dinner: A cup of tuna, 1/2 banana, 1 cup of vanilla ice cream. No snacks are allowed between meals, black coffee and green tea without sugar are allowed.

The reason this diet provides rapid weight loss is because it is a low calorie plan and it is a type of intermittent fasting.

This is not a long-term diet plan and should not be followed for more than three days.

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Lose weight fast: Shed 10lbs in three days following this ...

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Everyone, male and female, faces the challenge to lose weight. But for women it becomes an uphill task since they have a lot on their hands to bother about gaining a few pounds. They have the kids; they have a job and a family that needs attention so they hardly have any time left to mind their weight gain. Is that a good excuse? Not at all for there is the need to learn how to lose weight fast for women. You are a lady and wondering on the best ways to lose weight fast? I understand the challenge for women and that is why this post is all about what to do to lose weight fast. If you are out searching for the quickest ways to lose weight or the fastest way to lose weight for women or just how to lose weight for women; you will find every answer here.

But a word of caution first: there are lots of falsehoods and half truths out there. You need to be sure what you are into. But we will answer every possible question you may have on how to lose weight for women.

So, what are the best ways to lose weight fast for women?

Breakfast is a very crucial meal during the day. It is the first meal and should be able to tame any cravings that would come as the day wears on. A high-protein breakfast is the best choice. In fact it is given a prominent in the ways on how to lose weight fast for women (not only women but everyone wishing to lose weight fast). But do not misinterpret on the freedom that you can go for just any proteins. They (proteins) have to be preapproved for a weight loss diet. With such a breakfast you will be able to go for hours without the need to have a snack. You will be able to wait till such a time you can have a meal that you cooked or was duly prepared with your weight loss needs in mind. Food cravings, especially for junk foods, are the causes why it is really difficult to follow the path to losing weight. But if you can beat that with the right kind breakfast then nothing stands in your way to losing your desired weight.

People do not love vegetables. That will be proven right if everyone would honestly answer this question: how regularly do you have vegetables in your meals? Not often and the same goes for many people. But ladies if you want to lose those extra pounds really fast then you have no choice but to get generous servings from veggies. But you are not just going for any kinds of vegetables; they should be the low-carb types. Now if you are wondering what to do to lose weight fast now you know vegetables is must-have in almost every meal you take. You are not only trying this to lose weight as there are so many benefits that you reap from vegetables. I know you hear and would want the fastest way to lose weight for women and now you have one of those.

Exercise to lose weight? This one is a big fat no for many women. When they hear exercise they only think of sweating out in a gym or running countless miles every day. Thats not what this is all about. Even a jog would be considered as exercise. Those who are privy to physical exercise for weight loss say that setting aside 20 minutes every day is all that you require. A walk or a run for those who can will go a long way to ensure that the pounds on you that wont go away easily will be gone sooner than you expected. So ladies you do not have the usual excuse that you have to beat yourself in the gym as now you can jog or simply walk and all that passes exercise. Do not take this as a punishment but rather a necessity that will help you achieve your goals faster. And what are those goals? To lose weight faster.

I know this is the most ridiculous statement you have ever come across in your endeavor to lose weight. But as funny as it is, there is so much truth in it. When you skip meals your body on the other hand slows down you rate of metabolism. This is because it will need to conserve energy for the times you will not be eating. For sometime your body will acquire this slow metabolism and there will be a backlog of calories to deal with. The backlog is what contributes to weight gain. If you want to lose weight faster do not skip your meals at. Eat as often as you are hungry but ensure you are eating the right foods. Starving yourself has negative results and it might be the reason why it takes months to shed a single pound.

Women you are really busy; I give you that. You are the last to go to bed and the first to wake up. Chances of not getting adequate sleep are threat to any hopes to lose weight. But you need to find time to sleep adequately. Sleep gives your body the good environment it needs to fully burn calories for energy. According to research, those who have 8 hours of sleep each day have an edge when it comes to losing weight. This is an experiment you can try and accelerate your rate of weight loss.

Sugar and starch are known to be the number one enemy to any weight loss efforts. One of the best ways to lose weight fast is cut down on your starch and sugar intake. This creates room for more fat in your body which in turn lowers the level of insulin. Low insulin in your body system means that more fat (including the one in storage) will be broken down to supply your body with energy. Your kidneys are also able to lose more water and sodium, which is effective in losing fluid weight. Ladies your love for sugar and the entire lot of starch should stop of you want to achieve your healthy weight.

This is not new to you but drinking water is one of the best ways to lose weight fast. That is why you will hear of it every now and then. Taking 64 ounces of water each day is a great way to increase the rate of your weight loss. Water is needed during metabolism as it forms a conducive environment in which fat burning can take place. The more water you are tasking the higher your rate of burning fat. If anything, drinking water is the easiest way to lose weight and no one can claim it to be tasking.

Cooking is not easy and thats why restaurants and instant food joints are making it big. But did you know that you are doing more harm to your health and any chances for weight loss than any good? No you dont and thats why salty, sugary and fatty foods are your daily treat. But if you have any hops of losing a single pound then you have to cook your meals from home. By cooking your food you will know what amount of calories should go into your meals.

You cannot have a successful weight loss program if you are not aware of the nutrition value of what you are eating. Do not claim that cooking is not your thing for this excuse will draw your weight to critical level. You do not need to be a chef to make a good meal. Get into the habit of cooking and you will be amazed by how it becomes to achieve your weight loss goals. If I would recommend the fastest way to lose weight for women then would be up there in the top list. Moreover, you will be saving a lot since you can use your leftovers for the following day.

You have to set realistic goals. I know there are weight loss diets that will promise you a pound loss every single day. But you know that has turned out to be. You have to set goals that can be achieved without harming your body. Even the fastest way to lose weight for women has its own limit. For me, 1 pound every week is something achievable and you do not have to break sweat for it.

Have a partner. Weight loss is not my peoples favorite cup of tea. You will start on a program today but to keep going is not an easy thing. A partner who will be with you in every step on how to lose weight fast for women is a crucial asset. She will be your pillar of support and will keep you in line.

Dont be too harsh on yourself. Women tend to be hypercritical and wont take loss of a few pounds as any success. You have to give credit for yourself even if you did not meet your target goals. If you planned to as many pounds in a month and only hit half your target that is not failure.

Accept failure but do not give in to it. Even the quickest ways to lose weight do not promise everyday success; you will fail at some point. Accept your shortcomings but do not let them drive you backwards. Pick yourself up when you fail and ensure that you learn from your mistakes.

Keep a list of what you eat each week. To help you establish an eating plan to guide you lose weight, you will need to be accountable for what you eat. Keeping a list of every food that comes your way every week is crucial. You will be able to know the kinds that help you lose weight and stay away from the ones that derail your efforts.

Ensure your kitchen stock is always updated. It is very easy to make an excuse to eat at a restaurant simply because you ran out of kitchen supplies. This should never happen if you intent to lose weight faster. You should keep track of your supplies and know what needs to be replenished. This way, you will never want for anything and your track to a leaner you will be all yours for taking.

Keep track of your weight drop. To be motivated on weight loss you will need something to keep you going. Seeing your weight drop, even by a single pound will keep you determined and resilient. Make it a practice to measure your weight at least once a week. Do not be discouraged if your drop is not what you expected. Just keep working on getting better and you will be there.

Do not be desperate to fall for gimmicks. Weight loss has driven people to unthinkable actions and nearly cost them lives. But you and I know that the gimmicks and we can stay clear from them. Do not be desperate to lose weight (as much as we are talking about the fastest ways to lose weight for women). Find a good way to lose weight fast and we have just gone through on what to do to lose weight fast.

Losing weight is not going to be an easy thing. Besides, there is no one sure way that can lead to weight lose. It has to be a matrix of many factors to get there. Many have tried and confessed that the journey is not one to enjoy. But finding the best ways to lose weight fast can such a relief. As you take on your fastest way to lose weight for women remember one thing; it is easier to pile on weight that losing a single pound. Get started early before your weight becomes a real issue. Good luck ladies for you may need it in your journey to lose weight!

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How to lose weight fast for women easy. - fixdiets.com

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