Sometimes the challenge is long and hard, but in the end it's worth it.
Now's the time! Only you can make it happen . . . and when you do the results are for all to see. Get to work now.
Start on the new you and before you know it, it's time to go bikini shopping.
You don't have to go the body building way. Just firm up and lose the beer gut and you could be a lady killer (necklace optional).
Think about it.
The government recommends 200 to 600 IU of vitamin a day. This is the amount you need to prevent rickets, a disease caused by vitamin D deficiency. But the real question is: How much vitamin D do we need for OPTIMAL health? This website recommends a daily oral dose of 4,000 IU's daily.
The earth's general population is undergoing high levels of vitamin deficiencies and mineral deficiencies with values far less than established levels.
The reason that this is not widely publicly known, is that while we may get enough nutrients to overt outward symptoms such as bleeding gums from scurvy, the effect is slowing degrading our lives and life expectancy. As we consume nutritional poor foods, our body is still craving the required vitamins and minerals, which in turn stimulates you to consume more food and drugs.
So how do our diets measure up?
|Nutrient||Deficiency Rate||Typical Symptoms and Diseases|
|Biotin||Uncommon||Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness|
|Calcium||Average diet contains 40 to 50% of RDA*||Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay|
|Chromium||90% of diets deficient||Anxiety, fatigue, glucose intolerance, adult-onset diabetes|
|Copper||75% of diets deficient; average diet contains 50% of RDA*||Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness|
|Essential fatty acids||Very common||Diarrhea, dry skin and hair, hair loss, immune impairment, infertility, poor wound healing, premenstrual syndrome, acne, eczema, gall stones, liver degeneration|
|Folic acid||Average diet contains 60% of RDA*; deficient in 100% of elderly in one study; deficient in 48% of adolescent girls; requirement doubles in pregnancy||Anemia, apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness|
|Iodine||Uncommon since the supplementation of salt with iodine||Cretinism, fatigue, hypothyroidism, weight gain|
|Iron||Most common mineral deficiency||Anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions|
|Magnesium||75 to 85% of diets deficient: average diet contains 50 to 60% of RDA*||Anxiety, confusion, heart attack, hyperactivity, insomnia, nervousness, muscular irritability, restlessness, weakness|
|Manganese||Unknown, may be common in women||Atherosclerosis, dizziness, elevated cholesterol, glucose intolerance, hearing loss, loss of muscle control, ringing in ears|
|Niacin||Commonly deficient in elderly||Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions and inflammation|
|Pantothenic acid (B5)||Average elderly diet contains 60% of RDA*||Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasms, nausea, poor coordination|
|Potassium||Commonly deficient in elderly||Acne, constipation, depression, edema, excessive water consumption, fatigue, glucose intolerance, high cholesterol levels, insomnia, mental impairment, muscle weakness, nervousness, poor reflexes|
|Pyridoxine (B6)||71% of male and 90% of female diets deficient||Acne, anemia, arthritis, eye inflammation, depression, dizziness, facial oiliness, fatigue, impaired wound healing, irritability, loss of appetite, loss of hair, mouth lesions, nausea|
|Riboflavin||Deficient in 30% of elderly Britons||Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation, "electric shock" sensations), seizures. sensitivity to light, sleepiness, weakness|
|Selenium||Average diet contains 50% of RDA||Growth impairment, high cholesterol levels, increased incidence of cancer, pancreatic insufficiency (inability to secrete adequate amounts of digestive enzymes), immune impairment, liver impairment, male sterility|
|Thiamin||Commonly deficient in elderly||Confusion, constipation, digestive problems, irritability, loss of appetite, memory loss, nervousness, numbness of hands and feet, pain sensitivity, poor coordination, weakness|
|Vitamin A||20% of diets deficient||Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis (thickening and roughness of skin), immune impairment, night blindness, weight loss|
|Vitamin B-12||Serum levels low in 25% of hospital patients||Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, loss of vibration sensation, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration|
|Vitamin C||20 to 50% of diets deficient||Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, malaise, tiredness.|
|Vitamin D||62% of elderly women's diets deficient||Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp sweating|
|Vitamin E||23% of male and 15% of female diets deficient||Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life|
|Vitamin K||Deficiency in pregnant women and newborns common||Bleeding disorders|
|Zinc||68% of diets deficient||Acne, amnesia, apathy, brittle nails, delayed sexual maturity, depression, diarrhea, eczema, fatigue, growth impairment, hair loss, high cholesterol levels, immune impairment, impotence, irritability, lethargy, loss of appetite, loss of sense of taste, low stomach acid, male infertility, memory impairment, night blindness, paranoia, white spots on nails, wound healing impairment|
To be successful in losing weight, one must first visualize them self being thinner.
Can someone obtain sustainable weight loss? The short answer is yes, however, it will require both mental and physical change. It will also require resistance to both pier and marketing resistance.
Before going into a diet routine, first attempt the mental and physical change. This is simply both a forward-thinking mental picture of yourself thinner as well as slight reductions in the quantity or type of the food that you consume.
It's really both. You probably have gotten in some bad food habits and need to address them in order to be successful at weight control. A friend of mine for instances eats his 1/2lb hamburgers in about 4 bites in about one minute. It always amazed me. He said he enjoyed his food but I just can't believe it. Regardless the burger was in chunks in his stomach and his body would now spend eternity digesting it.
Now I was a big eater. Buffets made no money on me and when I brought along a friend to dine with, I think they may have actually lost money. Overeating of course is always a no-no. I saw once on some third rate television movie that one day maybe will have food flavored candy. It may be science fiction now but one day it will surely happen. So what do we do now? What should I do to help me lose weight?
10 things to loose weight and tame your food cravings and appetite
- Get smaller plates and bowels. My bowls served 16oz and my plates served Fred Flintstone. That is of course if I used them. Many times I used a mixing bowl or an old Cool Whip container. Get new bowls that hold about 12oz and throw out the the plastic crap you have collected.
- Eat ice. Growing up down south, I remember that was a thing everyone did. I have a friend that sucks on ice after dialysis. Ice gives you something to chew on and has no calories. Give it a try.
- Eat soups and serve them HOT! Eating a hot soup forces you slow down. The soup being mainly water helps to fill you up. Soup are good for you and many are low fat..
- Need some snacks, try these. Popcorn, fried pork rinds, kale chips, nuts, pumpkin seeds, rice cakes, pickles, olives and pickled jalapeno peppers just to name a few.
- Drink fluids. Your going to have to balance sweet and salt intake here for many drinks. Tomato juice (low sodium) makes a great morning or snack drink. Flavored waters are both inexpensive and taste good. Stay away from diet drinks, the super concentrated sweetener in them will only make matters worse. Tea is a great choice served either hot or cold. Water of course is always available. Coffee should be consumed in limited quantities, decaffeinated is better for weight managment.
- Clean out the fridge and the cabinets. Now is the time to make a donation to the food bank and start your healthy eating. Haven't washed the fridge lately? Now is your chance. Be brutal. If it's expired throw it out. If you have two, throw one away. If you haven't eaten, squirted or spread it on something in the last 3 months throw it out. Leftovers are now trash, throw them out. Throw out the ice and wash the ice caddy, your drinks will taste better. Don't forget to look under the drawers. Remember the soda and milk that spilled several weeks ago? Yeah, its growing arms done there. Got a UFO (Unidentifiable Frozen Object)in the freezer? Chuck it. Look at the labels on the items in your pantry. If it has poor nutrition donate it or chuck it.
- Don't buy "diet" or "light" salad dressing. The stuff is almost always loaded with salt and the calories are almost the same as the regular dressing. Make your own low fat/low sodium dressings. There are recipes here on this site. The high salt makes you want more of everything and will cause water retention. Not to mention most taste like crap.
- Don't try to cut all the fat. While you want to cut down on fat, trying to cut it all out will only make it worse. Some vitamins need fat in order to dissolved. Fat is what we like to eat. Try cutting in half first.
- Never say "Just a taste." Either don't do it all or plan to eat some. Those "tastes" add up fast and you still will not be satisfied. If your hungry, eat a snack size and be done with it.
- Limit alcohol and any other habits that make you crave food.