Obesity is the slow killer that is giving sleepless nights to millions of people around the world. If left unchecked, obesity can lead to cardiovascular problems, diabetes, depression,sleep apnea, and many other health problems. The only way out of this mess is to find some way to shed those extra pounds around your waist. In this context, a good weight loss plan will be a great idea. Of course, everyone knows that reaching a healthy weight is possible with a practical eating plan (such as a nutrition diet) together with some form of exercise. But a best weight loss plan not only helps to reduce weight, but also assists in maintaining the weight over time.

The best weight loss plan gives tips on healthy behaviour while taking into consideration your cultural needs. Of course, at the start, all weight loss plans give faster weight loss. And if you plan to lose weight following some special formula, then it is necessary to have some medical care too.

Before embarking on a weight loss plan, find out the qualifications of the staff involved in the plan. Find out if they have sufficient weight management training to help you lose weight. Gather information on what the plan basically consists of; if there are replacement of meals, exercise with food control or if they use drugs. This way you will learn if the plan carries any health risks. Ask for testimonials of successful previous participants of the weight loss plan.

Some people may prefer individual counselling; and others, group classes. So find out what the weight loss plan follows. Make sure that the weight loss program does not pose any health problems with their drugs and supplements. The good weight loss plan always has a medical professional on call to over see the program.

And of course, lastly, find out the actual cost of the weight loss plan, and if there are any recurring fees involved. Find out if there are any additional fees needed for medical tests, weekly attendance fees of any sort and if there are any supplement purchases. Once you have all these doubts cleared, you can decide on the best weight loss plan for you!

Click Here for a free Video Fast Track to Fat Loss for a health and wellness weight loss plan.

David Ogden- Helping People Help Themselves
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2. Drinking 8 glasses of water a day is important to your health
Your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.

3. Self Esteem
The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.

4.Eating Fat Free Food
When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavour back with herbs and spices. Strong flavours such as vinegar, garlic, chilli powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up.

5. Metabolism
Increase your metabolism by as much as 40% by using hot and spicy foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavour and increased metabolism.

6. Emotions
Negative emotions will also interfere with your weight loss program. It’s difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. Reduce Caffeine
To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) – 100mg; Instant coffee (6 oz.) – 70mg; Tea (6 oz.) – 50mg; Soft drinks (12oz.) – (Coke, Dr. Pepper, Mountain Dew) – 50mg; Dark chocolate (1 oz.) – 20mg and Milk chocolate (1 oz.) – 6mg.

8. Eat more Fibre
Increase your intake of fibre rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.

9. Exercise
Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

Click Here for a free Video Fast Track to Fat Loss for a health and wellness weight loss plan.

David Ogden- Helping People Help Themselves
Click Here for Free Fitness Analysis and Calculators
Click Here to Contact Us
TriVita Health and Wellness
Sonoran Bloom Click Here for FREE sample – New ant-inflammatory, antioxidant and detoxifying drink providing natural pain relief for inflammation
phone 1-386-308-1956 After 6PM EST
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Here are some ideas on health and wellness which will help you to maintain your health, speed up your morning routine, or pamper yourself in new ways. You can find out about the Gym workouts, Fitness tips, Food Diets, and how to look good without all the hassle and get help to protect your health from aging

Health tips, advice and information on various health concerns:

1. Drink more water as much as you can.
2. Try to eat variety of food, which gives the mix of nutrients, minerals and proteins
3. Get active
4. Don’t Smoke
5. Don’t take too much alcohol
6. Reduce your Stress
7. Protect yourself from pollution
8. Relax at least 30 minutes a day.
9. Sleep at least 7 hours a night
10. Have a positive mental attitude

Click Here for a free Video Fast Track to Fat Loss to help you, if you are desperate to lose weight.

David Ogden- Helping People Help Themselves
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Sonoran Bloom Tour Update

63 people attend a Buffet luncheon which launched Sonoran Bloom Nopalea in Orlando hosted by Michael Ellison, local affiliates shared the Sonoran Bloom experience with others. A Number of new Affiliates were signed up after the luncheon

Mitch Lover a top distributor attended the luncheon with 7 guests and they were so impressed with the product and the testimonial of one affiliate who recounted a story of paying forward and giving someone who had type 2 diabetes, and was in great pain before trying Nopalea, and after 5 days the pain and tenderness has decreased and she is now able to exercise with out pain. All seven people signed up.

This was the the first of 25 cities in a tour and this evening there was a number of other guest where members of the public were be able to learn about and sample the new Nopalea drink extracted from the Nopal Cactus which grows in the Sonora Desert in the SW USA.

If you wish to reserve a place for a free Lunch and Free product at the following cities please contact me urgently:

Registration close 3 days before event

Other cities Coming soon
Charlotte NC 12th May
Kansas City 13th May
Albuquerque 14th May
Bangor 19th May
Baltimore 21st May
Toronto 2nd June
Winnipeg 3rd June
Calgary 4th June
Vancouver 16th June
Portland 17th June
Seattle 18th June

If you are interested to know more about Sonoran Bloom please Click Here to contact me.

David Ogden – Helping People Help Themselves
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How much should we walk to lose weight or to maintain fitness? A good rule of thumb is you must take 12,000 – 15,000 steps a day to lose weight. It takes about 10,000 steps a day to maintain fitness. Obviously fewer steps mean you are neither losing or maintaining. Any amount of walking is good. For the best health results set a brisk walking pace for 30 minutes at least 5 times a week.

How can we get started? Like all exercise programs there are some great ideas to get us going. The first suggestion is to buy a pedometer so you can measure how many steps you take each day. They are readily available and affordable. There are two great options available at I Spy I Buy – take a look. Some even help count calories. It is easy to calibrate your pedometer. Count the number of steps taken over a known distance and do a little math. A quarter mile track at a local school are easy places to calibrate your step length.

Next we have to plan our schedules to incorporate walking. Start slowly and build up to your target level. Easy ways to add walking to your schedule is to walk with friends, a loved one or your family dog. Its a wonderful way to spend quality time and get healthy.

If you look at the benefits of walking they read like the wild claims of a snake oil salesman. Its easy to do. Costs very little. And it works.

David Ogden- Helping People Help Themselves
Health and Fitness Coach
Sonoran Bloom – New antioxidant and detoxifying drink
phone 1-386-308-1956 After 6PM EST
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The health benefits from simply walking are startling. Did you know that walking 10,000 steps a day is roughly equivalent to the Surgeon General’s recommendation that we all get 30 minutes of vigorous exercise five times a week? Study after study shows regular walkers have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. In addition walkers live longer and enjoy mental health and spiritual benefits. With little or no equipment investment everyone can walk.

According to AARP these are some of the benefits:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses’ Health Study of 72,000 female nurses.)

Boosting “good” cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or “bad” cholesterol) in the blood, which can cause plaque build-up along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses’ Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The list goes on and on. Many other studies indicate a daily brisk walk also can help:

• Prevent depression, colon cancer, constipation, osteoporosis, and impotence
• Lengthen lifespan
• Lower stress levels
• Relieve arthritis and back pain
• Strengthen muscles, bones, and joints
• Improve sleep
• Elevate overall mood and sense of well-being.

David Ogden- Helping People Help Themselves
Health and Fitness Coach 

Sonoran Bloom – New antioxidant and detoxifying drink
phone 1-386-308-1956 After 6PM EST
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We all have the same problem: Fat amasses very easily and it is hard to lose.

Storing fat used to be essential for survival, and fat is a great storage medium for energy. Throughout history, we have relied on our body fat to survive numerous famines and starving periods of time.

Nowadays, the ability of our bodies to store fat easily can defeat permanent weight loss. Let’s understand how fat cells work and why it is so difficult to lose weight permanently.

Existing fat cells fill up when your body takes in more energy than you spend. And it does not matter if you are eating fat or starch or sugar: All extra calories go into fat storage. When the fat cells you already hold are filled, the body develops new fat cells, a natural process with no limits.

Especially if you are stressed, building up fat cushions is often comfortable. But the most serious threat to permanent weight loss is: Existing fat cells won’t be destroyed. You can reduce the quantity of fat stored in fat cells, but you cannot reduce the amount of existing fat cells.

A Neuropeptide called Leptin is sent to your brain when fat cells are full. As long as the Leptin level in your blood is high, your brain receives the message "no need to eat". When your body’s fat cells become exhausted, the Leptin is gone – and you become hungry.

Let’s be responsible and face the truth: If you want to lose weight permanently, you’ll have to live with a light feeling of hunger most of the time. This might be a challenge for some people and you need to remember the goals you have set yourself

So, when you start planning your lifestyle changes to lose weight, keep balance in mind to keep you healthy both physically and mentally.

David Ogden-
Helping People Help Themselves
Health and Fitness Coach
Phone 386 308 1956 After 6PM EST 
Try Sonoran Bloom new multi-fruit drink

More Tips on Living a healthier lifestyle.
One of the simplest and most important health and fitness tips you can do to incorporate sleeping in your fitness and health plan is to go to bed at the same time every night. Doing this trains your body to feel sleepy when it should, and instead of tossing and turning in bed once you get there, you’ll find yourself falling asleep easier, which in turn leads to more rest each night. It also helps if you can only use your bedroom for sleep, and not for a home office or games room, or so on. If you learn to associate your bedroom with sleep only, then you will fall asleep easier once you’re in it.

The next routine you want to start is that of exercise and it is best to exercise in the morning so why not wake up half an hour early and exercise before breakfast. You need to exercise for a minimum of 20 minutes. Perhaps using a training video to get into the swing of things.

Controlling what you eat is also important it is quite true to say you are what you eat and that explains why so many people in the USA are Obese. You must eat a balanced diet. More important is to ensure that your only eat what your body needs or can burn off with normal activity.If you need to lose weight ensure that you eat less than your body needs and your weight will go down.

Now some people need help in the form of motivation or help from peers be it Weigh Watchers or friends and trainers at a health club or gym. Now thanks to digital communications you can join in chat groups centred on virtual gyms. This means you can chat during and after exercise and share your experiences, and what is more you don’t waste time and money travelling to a health club.

Google has other practical advice on health and fitness USA.

David Ogden – Helping People Help themselves
Health and Fitness Coach
386 308 1956

Tips on living a healthier lifestyle.

Only one in four U.S. adults get the recommended amount of daily exercise, which is 30 minutes of moderate activity on most days of the week, or 20 minutes of vigorous activity three days per week. Even worse: Nearly one in three Americans admits they don’t exercise at all.

The culprits? High-stress jobs and an abundance of sedentary distractions, such as cable television and the Internet, according to some experts.

Experts have recommended high-impact aerobic exercise as a means for increasing bone mass, but a review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few days a week is enough to moderately increase overall bone density.

Reduce the stress in your life – Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

Avoid the obvious fat soaked foods such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise.

Whether our goal is to tone, get strong, gain muscle, heal from an injury, or participate in a sport activity, we need to feed our muscles! It’s even important to feed our muscles when we are on a weight loss plan to get lean. Here then are my favourite feeding our muscles food: green, oatmeal. yogurt and Banana

 David Ogden Helping People Help Themselves

Health And Fitness Coach 

386 308 1956