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Women's Health / I visited various websites however
« Last post by adonaqy on February 24, 2018, 11:10:46 PM »
Greetings! Very useful advice in this particular post! It is the little changes which will make the largest changes. Thanks a lot for sharing!

Health Products / Quickest ways to loss weight
« Last post by ADMIN on December 01, 2017, 02:20:01 AM »
Are you over burdened with excess weight and you’re looking for how to lose weight? How important is weight loss to you? Today I will be introducing you to the quickest ways to lose weight.
I suggest you grab a cup of water as you water down this article.
Before you continue reading I will like to pass this note of warning; if you’re way too thin and don’t need weight loss therapy. I will advise you stop right here.
If you choose to disobey me and continue with this post don’t hold me liable for any extra weight you shed after reading this post.
Alright; let’s get to the meat and potatoes of the topic. Aim is to lose weight and stay healthy as quick as possible.
Why weight loss is important?
Importance of weight loss cannot be over emphasised, losing just one pound can make a great difference when it comes to your health.
Excess weight has many deleterious effects, it puts you are greater risk of the following:
Cardiovascular diseases
Cerebrovascular accidents or stroke
Some cancers
Back ache

This simply tells us that losing weight will be of enormous benefits and this has to be done in a way that doesn't compromise your health and you can maintain an optimum BMI.
Quick steps for weight loss

1.     Take breakfast high in protein
This reduces cravings for sugars and carbohydrates and the need for excess calorie intake throughout the day. More calories is needed to burn proteins , so consuming more proteins will ultimately help burn out the calories and in turn lead to weight loss. If you’re really serious about losing weight why not eliminate carbohydrates and sugars and substitute with proteins.
2.     Avoid over consumption of Sugars and Fruit Juice
These are the major culprits in weight gain, if you want to beat this and shed some weight then you have to curtail the amount of this substances you feed your body. Put your body to test by going sugar free for 10 days and you’ll be amazed with the results.
3. Drink Water 30 Minutes before meals
Water intake 30 minutes before meal time helps increase metabolism and can lead to 44 percent weight loss. Weight loss of this magnitude is a good number, applying this may actually be the difference between your old weight and your new weight. Best result is obtained when this is continued for about three months.
4.     Eat weight loss-friendly foods
Certain food types encourage weight loss; this should form bulk of your diet. They include:
Whole eggs
Cruciferous Vegetables
Beans and legumes
It will make a lot of sense if you include this list in your diet plans.
5.     Soluble fibre diets

Detailed studies have shown that soluble fibres may help reduce fat, especially abdominal fat. It does this by absorbing water and form a gel around food particles slowing absorption and causing weight loss. This leads to low levels of insulin and blood sugar and less likelihood for the body to store fats. See also: how to loss abdominal fat quicklyClick Here!

6.     Take coffee or tea. Caffeine is known to increase metabolism by 3-11%.

7.     Stop eating processed foods
Stop filling up with processed foods rather eat whole foods. Whole foods are healthier, more filling and less likely to cause overeating and weight gain.
8.     Eat slowly
 Fast eating causes weight gain over time. Slowing eating rate makes you feel full and increases weight reduction hormones.
9.     Use small plates for eating. Your plate size affects how much you it.  Reducing plate size can go a long way in achieving your target weight. Remember eating less means less weight.

10.                      Have good night rest
 Lack of sleep is one of the strongest risk factors for weight gain. No matter how busy you are don’t sweep the powers of good night rest under the carpet. Your body deserves good night rest to maintain optimum wait.
Weight loss diet plans

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Pediatrics Health / Treatment for unusual paediatric disease
« Last post by Tinaphilips on November 30, 2017, 02:39:04 PM »
My 8 year old son’s doctor kept stammering his words as he tried to explain to us why our son was so sick. He had called us into his office (which I had always heard was NOT a good sign) to tell us it looked like our son had cancer all in his abdomen.

I already had an idea of what the doctor was about to say. I had opened the large packet of (supposedly confidential) newly developed X-rays and held them up to the light in the elevator when my son and I were going back up to the doctor's office, and I didn't care, I did it right in front of all those elevator strangers.

They saw it too…a huge white glowing mass covering the left half of my son's abdomen. I muttered to my son without realizing it, “It looks like we've got trouble, little guy.” No one else in the elevator said a word.

The nurse kept my son company while the doctor spoke with his dad and me in his office. I began to softly cry, more so at the moment from the sheer frustration of trying so long and hard to get a diagnosis. I had known something was wrong with my son's health for years, as he always complained of severe pain right under his left ribs, yet I couldn't get anyone to take us seriously. I had taken him to several doctors for help, and he had even been hospitalized trying to find this pain.

This new doctor, originally from India and just out of a US medical school, found the problem in just under an hour.

The rest of the day was filled with an extended array of tests, with my son being such a good boy, even though he felt awful. At one point he looked at me so sweetly and asked why “tears kept falling from my eyes”.

“I've got a bad headache, honey. Mommy is okay,” I lied. I was worried to death.

I can't even begin to tell you the amount of people that began to show up to observe my son's subsequent tests as word spread in the hospital there was a possible Wilms Tumor diagnosis. This is a cancer, diagnosed in young children, of the kidney(s). All sorts of technologists and doctors in various fields were packed into each observation room as my son went through Ultrasounds, CT-Scans and MRI’s. I never complained about all the observers because in the confusion, they let me stay in there with the medical staff. I don't think they realized I was the mother watching each test being administered. I even asked a plethora of questions during each test, and they'd answer and explain.

After a long, arduous, draining day, it was 5 p.m. and it was pretty clear from test results my son's left kidney was filled with tumors. There were so many that his left kidney had stretched from under his lung to deep into his pelvis.

Emergency surgery was needed. His blood had become septic because uric acid was leaking from the kidney where the tumors were. My son was becoming sicker by the hour and a strange rash started covering his body the night before. I could hear my son's doctor, being new to the hospital, making urgent phone calls to various connections within the hospital to find out the exact protocol to set up surgery to save my son's life.

Please i would like to know if there are available treatments and what are my options?
Food / How to prevent chronic diseases
« Last post by ADMIN on November 28, 2017, 11:19:52 PM »
Even if chronic diseases runs in your family, good dieting and nutrition can prevent them and afford you the best health one can get. Different body of knowledge have shown various ways to prevent chronic diseases.
Eat Healthy Foods
There are no perfect diets, that notwithstanding you should do your best to consume lean foods . A healthy diet consitst of the following:
Fruits and vegetables
Lean meats e.g poultry
Whole grains
Healthy fats e.g Olive oil , avocadoes

Replacing sugary and fatty foods with the following items on your meal plan will keep chronic diseases away.

Be Active
Even the holy bile said “bodily exercise doeth good like medicine”
The early men were more mobile and had less illnesses to worry about. Good exercise will keep our tissues and organs active and alive.  A simple 100 minutes walk per week can help your body stay in health. Even short interval walks has benefits. It doesn’t necessarily mean the activity must be very strenuous to qualify as exercise. Exercise help build muscle bulk while burning out excess fatty stores.
Maintain Optimum Blood Pressure
Chronic blood pressure elevation can hurt your heart and entire cardiovascular system. It can go as far as harming your kidneys leading to renal failure. A healthy diet and regular monitoring of your blood pressure and prompt instituting of treatments ccan help prevent the deleterious effects of hypertension.
Exercise also play a role in keeping your blood pressure withing normal range.
Good sleep
Sleep is even more important than  you think. Lack of sleep could be the only explanation for your many health ordeals. Sleep deprivation lead to higher stress levels, blood sugar and pressure and poor body metabolism. If you want better health then try your best not to deprive your body sound sleep. I’m not saying you should sleep away all ypour life. Remember the holy bible says a little sleep, a little slumber so shall poverty come.

Maintain healthy weight
Both underweight and overweight is not good for your health, Make sure your body mass index is within normal range. Fight hard to shed off extra weight. If you’re under weight feed well to gain a little weight. If your weight is within normal range take steps to remain that way.
Find the weight plan that works for you as this differs amongst individuals. Excercising is one of the surest ways to loss weight.

Quite Smoking
Even the makers of ciggarretes are forced to put a warning on cigarrete packs that smokers are liable to die young. This is to show you how bad it can be. A lot of negative effects are linked with smoking like stroke, lung cancer, heart attack etc. Stoping smoking may be hard for some people because of the addictive nature of the nicotine content, reaching out to your doctor or asking the necessary questions on this forum can help you gain freedom form smoking.
 Remember is your partner in health, if you have questions feel free to ask. Our doctors are always here to offer professional answers and replies to your important questions

Food / Benefits of coconut oil to the brain
« Last post by ADMIN on November 28, 2017, 11:17:20 PM »
The brain and the entire nervous system thrive on the pedals of healthy dietary fat. The ability of coconut oil to increase cholesterol level is very important to the brain.
Nervous system regulates many important body functions like heart rate, breathing, digestion, cellular functions and homeostatic balance.  The nervous system deserves the best nutrients to maintain function.
Neurons are the smallest functional units of the nervous system; they consist of a body and axons. The body consists of nucleus and dendrites that receive signals. Axons which are normally covered by a protective coating called myelin sheath transmit signals. The quality and speed of signal transmission is determined by the health of the myelin sheath.
The brain is mostly fats over 60%. Unlike popular opinions cholesterol is very good for the brain. Over 25% of body cholesterol is resident in the brain, making the brain one of the most cholesterol loving organs. There have been reported cases of increases in risk of suicide, depression, and dementia in persons with low cholesterol.
Essential fatty acids are important in the health of the nervous system. They include the omega-6 and omega-3 fatty acids. They are called essential because the body can’t synthesize them. They require dietary intake to meet daily body requirements.
Coconut oil is an essential fatty acid with many health benefits, it feeds the brain. It contains medium-chain triglycerides unlike most vegetable oils that contain long-chain fatty acids. Medium-chain fatty acids are easier to break down and serve as backup source for energy.
Coconut oil and human breast milk are the two significant sources of medium chain triglycerides.
The brain requires energy to survive; this energy is obtained from glucose; deficiency of this fuel for energy leads to death of neurons which is not something anyone prays for. 
The medium-chain triglycerides in coconut oil are converted into ketones by the liver during starvation. They eventually cross the blood-brain-barrier and serve as energy source. Coconut oil can bypass glucose metabolism getting energy into the brain.
You’ve probably heard and read many things about coconut oil. I will like to say many of these things are true. It has been used in treatment of Alzheimer’s, dementia, Parkinson’s, stroke, and traumatic brain injury. It is known to reduce the beta amyloid plaques that cause Alzheimer’s and studies have shown ketone bodies to be helpful in these conditions. Dr Newport of University of Florida and other researchers have documented clinical trials favouring coconut oil use in patients with different nervous system ailments. Her husband who had Alzheimer’s was used for this clinical trial.

Worthy of note is its benefits in reduction of diabetic complications, brain ageing, memory loss, depression, ADHD, autism and anxiety.
In conclusion your nervous system deserves coconut oil
Food / Causes of leaky gut syndrome
« Last post by ADMIN on November 28, 2017, 11:15:32 PM »
Leaky gut is a group of conditions where there are abnormalities of the intestinal barrier, these increases intestinal permeability and allows gut contents to leak through. Gut bacteria can leak out and lead to inflammation and tissue damage. Antigens from food also pass through evoking local and systemic immunological response.
The gut is the seat of immunity, once leaky gut sets in  or there is altering of the gut flora, this negatively affects the immune system and weaken its ability to mount response against disease causing agents..
Common signs and symptoms associated with leaky gut are bloating, indigestion, gas, cramps, food sensitivity, pain, thyroid problems, skin conditons etc.
So many factors can contribute to why you’re having leaky gut syndrome.
 It can result from poor diet consisting of high fats, sugars, emulsifiers and low fiber content.
Chronic stress can also increase stress hormones and cause increased permeability and inflammation.
Other known causes are injury, alcohol, bacterial imbalance (dysbiosis) , infections ( helicobacter pylori, tape worm, malaria and candida), inflammation, zinc deficiency, vitamin deficiency, vitamin c, radiation, chemotherapy , ageing etc.
As tricky as leaky gut can be, using the right approach one  can fix this problem easily.  Leaky gut wreaks immense havoc and should be fixed as soon as possible so you can enjoy good  life again.
L-glutamine an amino acid has been linked to repairing damaged gut lining tissues and helping reverse leaky gut symptoms.
Bone broth an ancient superfood is another wonder meal for your gut. It contains fats soluble vitamins and minerals that can boost your immunity and digestion.
Some herbal remedies are also reported to help improve leaky gut syndrome; slippery elm and  marshmallow root are some good examples.
Fermented foods such as kefir, kimchi, kombucha provide billions of beneficial gut bacteria that helps correct imbalance between good and bad bacteria. There by resolving leaky gut syndrome.
Intermittent fasting is also a very important step to self-healing. This allows your gut time to heal on its own.
Lastly the use of coconut oil can be the only turn around you need to alleviate your symptoms and regain full functional immunity and digestion.
Coconut oil contains medium-chain fatty acids that are easy to absorb, digest, and move through the blood and into the liver to be quickly converted right into energy.
 The oil also inactivates the bad gut bacterial like H. pylori, Candida albicans, and Giardia.
 It suppresses inflammation and repair tissues to help heal the gut. Coconut oil does this by turning into monolaurin once it reaches your gut. Monolaurin is a very powerful antimicrobial agent.
All in all, the introduction of coconut oil into your diet is very important especially if you have gut problems. It regulates the harmful bacteria and supports the good bacteria. All these reduce inflammation and leaky gut.
Thanks to coconut oil many sufferers of leaky gut syndrome can get rid of their worrisome symptoms and return to normal gut health and immune function
Food / How to treat constipation at home
« Last post by ADMIN on November 28, 2017, 11:13:25 PM »
Are you over burdened with the problems of constipation and you’re looking for ways to treat constipation at home? Almost everyone has had a bad share of constipation and its worrisome symptoms.
Most persons experience bowel movements upto three times daily while others twice daily or just once and its considered normal.
 Bowel movements interval exceeding three days is enough reason for alarm. Food in this persons remain in the digestive tract longer and more fluid is absorbed into the colon from the stool; the stool becomes very hard, dry and passage becomes painful and difficult. This is a simple explanation of the cycle that leads to constipation.

 Common causes of constipation
1.   Diets deficient in fiber
Fiber diets are pro-motility agents that help in gut cleaning. Defieciency of this in diets leads to accumulation of food particles and wastes leading to blockage of gut passage and ultimately constipation.

2.Sedentary lifestyle
Physical inactivity for example being bedridden  for weeks makes one prone to constipation. The explanation for this is that physical activity aids metabolism and digestion.
Certain drugs are known to cause constipation examples are antacids, chlorothiazide, imipramine an antidepressant, narcotics like hydromorphine.
4. Irritable Bowel syndrome  which is usually
Old age
Ageing slows metabolic processes and important body functions like digestion and ultimately lead to constipation.
6 Poor water intake
Dehydration causes more water to be reabsorbed from stool. This hardens the stool and causes constipation.
7. Delayed bowel emptying
This cause stool to spend longer than normal time in the colon, more fluid is absorbed and it hardens
How to treat constipation at home
1.   Eat fiber rich diet
Fibre containing foods like cereals, almonds, beans, vegetables, barley and fresh fruits helps  clean out the gastrointestinal tract by scrubbing food leftovers and waste particles helping treat constipation.
2.   Ginger or mint tea
Research says this two products helps in digestive issues. Methanol content of peppermint has antispasmodic properties that relaxes the digestive muscles  and permit rapid onward movement of food. Ginger causes increased heat generation in gastrointestinal tract propelling the digestion process by increasing metabolism.
3.Healthy fats
This helps in lubricating the tract and easing constipation examples are avocados, nuts and olive oil.
4.Lemon water
This contains citric acid that helps flush out wastes in the digestive tract. It works best by consuming a glass of fresh lemon juice early in the morning.
5. Coffe
This acts as a stimulant and helps increase metabolism thus speeding up bowel movement.
6. Raisins
It contains fiber and tartaric acid that  helps loosen stools.
7. Water
Helps in peristalsis and prevents constipation. Doctors recommends a glass of water on waking up.
8. Abdominal Massage
Helps relieve constipation by stimulating bowel movements muscles.
9. Honey
Serves as a natural laxative, loosens stool and prevents constipation.
10. Sitting position for stooling
This position opens up the colon and easier and speedy passage of faeces  can be achieved.
Food / How to know pure honey
« Last post by ADMIN on November 28, 2017, 11:12:17 PM »
Are you in a situation where you’re trying to figure out if the honey you consume daily is pure honey?
After reading this post you’ll be able to know what pure honey looks like.
Tv adverts of pure honey most times are far off what real pure honey looks like.

Is there really a way to know pure honey? It’s a bit difficult but certainly there is a way to know. Purity test can easily be done at home to determine the quality of honey.

What is raw honey vs fake honey
All honey aren’t created equally, raw honey produced from bees concentrated around flower nectars  are usually original and unadulterated. This type is unpasteurized, unprocessed and unheated. This type of honey is natural.
Type of honey that contains added sugar, corn, syrup, dextroses, molasses, flavours and other additives are regarded as fake, adulterated or artificial honeys.  This type may appear nice but the truth is, this type has lost most of its nutrients and nutritional values in the course of manufacturing process.
You can differentiate honey by simple examination of the physical properties. The following signs will help you tell the difference
Pure honey has characteristic sweet aroma unlike fake honey that usually have no aroma or small sour.
Consumption of pure honey causes mild burning sensation on throat unlike adulterated honey.
Adulteratd honey seperates into layers unlike pure honey.
Some edible natural impurities like pollen, micro wax particles and bee bread are seen in pure honey while fake honey lacks this impurities.
Pure honey has a smooth texture while fake honey has rough gritty feel.
Raw honey is very thick in consistency unlike fake honey that spreads very fast on a surface and runny.
Easy ways to identify pure honey
Choosing a good honey brand will afford you
All benefits of pure honey like quality, trust and health.  Yes, it is not so easy telling fake vs real honey apart.  Some tests will distinguish between the two. The following purity test can be done at home to answer the question how to know pure honey.

a) Thumb Test
If you dip your thumb into a jar of honey and the honey sticks to your thumb and stays then there is every reason to celebrate because what you have is pure honey.
If on the converse it spills around then I have bad news for you, you’ve probably got yourself the adulterated honey.
b) Water test
Add a table spoon into a glass filled with water, fake honey dissolves and settle around the glass while real honey settles at the bottom of the glass.
C)  Fire test:
Dip a match stick into honey and remove; strike it on the match box like you’d normally do when you’re igniting fire. Real honey burns with ease while fake honey doesn’t burn because it contains impurities like moisture.
D. Venegar test
Add some water and some drops of vinegar essence into honey and stir well. Adulterated honey will become foamy.
With the following test you can identify if your honey is pure honey. Honey is nature’s best gift to mankind. If you find pure honey then you’ve seen gold. It has antioxidant, antibacterial, flavonoids and antiseptic properties. That’s why you should pay close attention while searching for the best honey.

Women's Health / How to prevent breast cancer
« Last post by ADMIN on November 28, 2017, 10:56:30 PM »
If you're concerned about breast cancer, you might be wondering if there are steps you can take toward breast cancer prevention. Some risk factors, such as family history, can't be changed. However, there are lifestyle changes you can make to lower your risk.

What can I do to reduce my risk of breast cancer?

Lifestyle changes have been shown in studies to decrease breast cancer risk even in high-risk women. The following are steps you can take to lower your risk:

Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation — based on research on the effect of alcohol on breast cancer risk — is to limit yourself to less than 1 drink per day as even small amounts increase risk.
Don't smoke. Accumulating evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. In addition, not smoking is one of the best things you can do for your overall health.
Control your weight. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause.
Be physically active. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.
Breast-feed. Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect.
Limit dose and duration of hormone therapy. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.
Avoid exposure to radiation and environmental pollution. Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.
Can a healthy diet prevent breast cancer?

Eating a healthy diet might decrease your risk of some types of cancer, as well as diabetes, heart disease and stroke. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

Maintaining a healthy weight also is a key factor in breast cancer prevention.

Is there a link between birth control pills and breast cancer?

A number of older studies suggested that birth control pills — which often had higher estrogen doses prior to 1985 — slightly increased the risk of breast cancer, especially among younger women. In these studies, however, 10 years after discontinuing birth control pills women's risk of breast cancer returned to the same level as that of women who never used oral contraceptives. Current evidence does not support an increase in breast cancer with today’s birth control pills.

What else can I do?

Be vigilant about breast cancer detection. If you notice any changes in your breasts, such as a new lump or skin changes, consult your doctor. Also, ask your doctor when to begin mammograms and other screenings based on your personal history.

Women's Health / How to get rid of belly fat
« Last post by ADMIN on November 28, 2017, 10:39:43 PM »
An expanding waistline is sometimes considered the price of getting older. For women, this can be especially true after menopause, when body fat tends to shift to the abdomen.

Yet an increase in belly fat does more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be reduced.

What's behind belly fat

Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat.

However, aging also plays a role. Muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.

Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.

The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well.

Why belly fat is more than skin deep

Illustration showing where belly fat accumulates
Belly fat
The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.

Although subcutaneous fat poses cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:

Heart disease
Type 2 diabetes
High blood pressure
Abnormal cholesterol
Breathing problems
Research also has associated belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.
Measuring your middle

So how do you know if you have too much belly fat? Measure your waist:

Stand and place a tape measure around your bare stomach, just above your hipbone.
Pull the tape measure until it fits snugly around you, but doesn't push into your skin. Make sure the tape measure is level all the way around.
Relax, exhale and measure your waist, resisting the urge to suck in your stomach.
For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.

Trimming the fat

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat:

Eat a healthy diet. Emphasize plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
Replace sugary beverages. Drink water or beverages with artificial sweetener instead.
Keep portion sizes in check. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home.
Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. If you use a step counter, remember that it takes an average of 10,000 steps per day to prevent weight gain. Some studies indicate it might take 15,000 steps per day to prevent the regain of weight after significant weight loss.

In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds (1 kilogram) a week. Consult your doctor for help getting started and staying on track.

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