1. It Really Is Genetic
When scientists first discovered it in certain chubby mice, they called it simply the fatso gene. Years later, when they scoured the human genome for markers that increased vulnerability to type 2 diabetes, the fatso gene (now more politely called FTO) showed up there too. Turns out, people with two copies of the gene were 40 percent more likely to have diabetes and 60 percent more likely to be obese than those without it. Those with only one copy of the gene weighed more too.
Scientists now suspect that there are lots of fat genes. "There could be as many as 100 of them," says Claude Bouchard, PhD, executive director of the Pennington Biomedical Research Center at Louisiana State University System, "each adding a couple of pounds here and a pound or two there. That's a noticeable difference when it comes to how much more fat we need to burn off."
As much as 16 percent of the population has two copies of the FTO gene, and half of us have one copy. So far, scientists suspect that the other possible obesity-promoting genes have a small effect compared with FTO. The good news? "A genetic predisposition isn't necessarily a life sentence," says Bouchard. Exercising regularly can offset the risk.
2. Some People Just Have More Fat Cells
And the range is enormous, with some people having twice as many fat cells as others have, says Kirsty Spalding, PhD, of the Karolinska Institute in Stockholm. Even if you've lost a few pounds (or gained some), your fat-cell count remains, holding tight to the fat already inside and forever thirsting to be filled up with more. (To add insult to injury, the fat cells of overweight and obese people hold more fat too.)
New fat cells emerge during childhood but seem to stop by adolescence. Those of us destined to have a lot of these cells probably start producing them as young as age two. The cells' rate of growth may be faster, too-even if kids cut way back on calories.
Strangers have written to Spalding, telling her how depressed they are by her research. But she says her news isn't all bleak. You're better off with more fat cells, she says, than with fewer fat cells that become overstuffed and enlarged. (New research suggests that the overstuffed group are more vulnerable to obesity—related health complications.) So while you can't reduce your total number of fat cells, there are things you can do to keep them small. (See next point.)
3. You Can Change Your Metabolism
Another Scandinavian team looked into what happens at the cellular level when you gain weight. Kirsi Pietiläinen, PhD, an assistant professor of nutrition at Helsinki University Central Hospital, studied sets of twins where one was fat and the other thin, and learned that fat cells in heavier twins underwent metabolic changes that make it more difficult to burn fat. Pietiläinen's team suspects that gaining as little as 11 pounds can slow metabolism and send you spiraling into a vicious cycle: As you gain more fat, it becomes harder to lose it.
How to get back on track? "The more I learn on the job, the more I'm convinced we need physical activity," Pietiläinen says. Once a chubby child herself, she now runs regularly and is at a healthy weight.
4. Stress Fattens You Up
The most direct route is the food-in-mouth syndrome: Stressful circumstances (your bank account, your boss) spark cravings for carbohydrate-rich snack foods, which in turn calm stress hormones. (When researchers in one study took away high-carb food from stressed mice, their stress hormones surged.)
Stress hormones also ramp up fat storage. For our prehistoric ancestors, stress meant drought or approaching tigers, and a rapid-storage process made sense; we needed the extra energy to survive food shortages or do battle. Today we take our stress sitting down—and the unused calories accumulate in our midsection.
To whittle yourself back down to size, in addition to your usual workout routine, make time for stress relief—whether it's a yoga class or quality time with family.
5. Mom's Pregnancy Sealed Your Fate
A mother's cigarettes increase the risk of low birth weight, and alcohol can damage her baby's brain. So why wouldn't unhealthy foods wreak similar havoc? A growing body of science suggests that sugary and fatty foods, consumed even before you're born, do exactly that. A Pennington study on rodents reports that overweight females have higher levels of glucose and free fatty acids floating around in the womb than normal-weight ones do. These molecules trigger the release of proteins that can upset the appetite-control and metabolic systems in the developing brain.
What's true for mice is often true for humans too. Doctors from State University of New York Downstate Medical Center compared children born before their mothers had gastric bypass surgery with siblings born later. Women weighed less after the surgery, as expected, but their children were also half as likely to be obese. Because siblings have such similar genetic profiles, the researchers attributed the weight differences to changes in the womb environment. Moms-to-be, take note: You can give your kids a head start by eating well before they're born.
6. Sleep More, Lose More
When patients see Louis Aronne, MD, past president of the Obesity Society and author of the forthcoming book The Skinny, they're as likely to have their sleep assessed as their eating habits. If patients are getting less than seven to eight hours, Dr. Aronne may prescribe more shut-eye rather than the latest diet or drug. With more sleep, he says, "they have a greater sense of fullness, and they'll spontaneously lose weight."
Why? University of Chicago researchers reported that sleep deprivation upsets our hormone balance, triggering both a decrease in leptin (which helps you feel full) and an increase of ghrelin (which triggers hunger). As a result, we think we're hungry even though we aren't—and so we eat. Indeed, sleep may be the cheapest and easiest obesity treatment there is.
7. Your Spouse's Weight Matters
When Jodi Dixon's six-foot-two, 360-pound husband lost 125 pounds, she had mixed feelings. She was the one who always watched her weight and exercised; she was always the one trying to get her husband to be more active. Mort, a medical sales rep, was always the life of the party, says his wife, a 43-year-old mother of two in Freehold, New Jersey. But when he lost the weight, it was different.
"Men and women would flock to him, drawn to his charisma," she recalls. "I felt jealous." Dixon comforted herself with food and gained 20 pounds before she decided to take action. She began biking with her husband and enrolled in a diet program. Eventually she trimmed down, too, shedding 30 pounds, and has her sights on losing more.
Dixon credits the weight gain, and the loss, to her jealousy. But research shows that weight gain and loss can be, well, contagious. A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37 percent more likely to become obese too. The researchers concluded that obesity seems to spread through social networks.
As in Dixon's case, slimming down seems to be catching, at least within the family: When Dixon launched her weight-loss plan, her eldest daughter, also overweight, followed her mom's healthy habits and lost 40 pounds.
8. Achoo! A Virus Can Cause Obesity
Adenoviruses are responsible for a host of ills, from upper respiratory tract problems to gastrointestinal troubles. The link to fat was uncovered when researchers at the University of Wisconsin injected chickens with the viruses and found that certain strains fattened them up.
Stem cells, known for their chameleonlike abilities to transform, also turned into fat cells when infected with the viruses. "The virus seems to increase the number of fat cells in the body as well as the fat content of these cells," says Nikhil Dhurandhar, PhD, now an associate professor of infections and obesity at Pennington.
Human studies, including comparisons of twins, suggest that obese people are indeed more likely to harbor antibodies for a particular virus, known as adenovirus-36.
We have flu shots; could an obesity vaccine be the next step? It may sound far-fetched, but "that's what they said about cervical cancer too," says Dhurandhar.
9. Cookies Really Are Addictive
While food is not addictive the way cocaine or alcohol is, scientists in recent years have found some uncanny similarities. When subjects at Monell Chemical Senses Center in Philadelphia were shown the names of foods they liked, the parts of the brain that got excited were the same parts activated in drug addicts. It may have to do with dopamine, the hormone linked to motivation and pleasure, say researchers at Brookhaven National Laboratory in Upton, New York. If obese people have fewer dopamine receptors, they may need more food to get that pleasurable reaction.
10. Ear Infections Can Taint Your Taste Buds
For years, the team at Linda Bartoshuk's taste lab at the University of Florida wondered why people who tasted food less intensely than others seemed more likely to be fat. Researcher Derek Snyder had a theory: Could an ear infection, which can damage a taste nerve running through the middle ear, be the missing link? After tabulating 6,584 questionnaires, the team discovered that those over 35 who had suffered several ear infections had almost double the chance of being obese.
Responses to additional questions provided clues as to why. Former ear-infection patients were a little more likely to love sweets and fatty foods—perhaps because the damaged nerve causes them to have a higher threshold for sensing sweetness and fattiness. Even a small increase in calories from bad food choices adds up over time.
Childhood ear infections are as hard to avoid as the colds that tend to bring them on, but limiting passive smoke seems to drive down incidents of ear infection. If you're an overweight adult who suffered a severe ear infection as a child, it may be worth paying attention to the taste and texture of your food. Simply finding healthier substitutes, such as fruit instead of candy, or olive oil instead of butter, may help drive you toward eating better and weighing less.
11. Antioxidants Are Also Anti-Fat
Free radicals are now blamed not only for making you look old but also for making you fat. Zane Andrews, PhD, a neuroendocrinologist at Monash University in Australia, says these oxidizing molecules damage the cells that tell us we're full. Free radicals emerge when we eat (something even the keenest dieter must do to survive), but they're especially prevalent when we gorge on candy bars, chips, and other carbohydrates. With every passing year, these fullness signifiers suffer wear and tear-causing the "stop eating!" signal to get weaker and appetites (and possibly our stomachs) to get bigger. The best way to fight back? Avoid the junk and load up on colorful, antioxidant-rich fruits and vegetables.
12. Pick a Diet, Any Diet
As established diet books constantly reinvent themselves to sell copies and win converts, a curious phenomenon has emerged: Ornish, Atkins, and everyone in between are sounding remarkably similar. The low-fat gurus now say that certain fats are okay, while the low-carb proponents are beginning to endorse whole grains. With every new guideline and selling point, each diet acknowledges that there are really four basic rules to healthy eating (drumroll, please):
•Consume carbs in the form of whole grains and fiber.
•Avoid trans fats and saturated fats.
•Eat lean protein.
•Fill up on fruits and vegetables.
The low-carb South Beach Diet, for example, now espouses the virtues of eating the Mediterranean way-including lots of carbohydrate-rich fruits and vegetables. The latest Atkins book emphasizes the "good carb" message too. Weight Watchers, a champion of the points system, is now offering a "no counting" option based on healthy choices like those above. Jenny Craig is pushing Volumetrics, a high-volume, low-calorie strategy. And everyone gives a thumbs-down to processed and sugary carbohydrates, which cause insulin to spike and can lead to more fat and even diabetes.
Low-fat-diet guru Dean Ornish, MD, says, "It's the end of the diet wars." His most recent book, The Spectrum, even offers recipes that can be prepared in various "degrees"-from a vegetable chili served plain (low-fat) to one served with olives (more fat) to still another served with turkey breast sausage (still more fat).
The key to all of this, of course, is moderation rather than deprivation -- eating in a way you can live with. And for some people, an important side effect of eating more plant-based foods is that it's better for the environment. (See food writer Mark Bittman's Simple Till Six: An Eating Plan for Busy People.)
13. You Can Be Fat and Fit
A growing body of literature suggests that size doesn't matter when it comes to your health. A study published in the Archives of Internal Medicine surveyed 5,440 American adults and found that 51 percent of the overweight and almost 32 percent of the obese had mostly normal cholesterol, blood sugar, blood pressure, and other measures of good health.
Further defying conventional wisdom, the article also reported that 23.5 percent of trim adults were, in fact, metabolically abnormal-making them more vulnerable to heart disease than their heavier counterparts.
The latest U.S. Department of Health and Human Services report corroborates what our doctors have said all along: You need about 30 minutes of moderate-intensity physical activity five days a week for health. And you don't even have to do your exercise in one fell swoop-ten-minute stints of walking are just as effective. That means if you forgo the elevators for the stairs, get off one train or bus stop earlier, and park your car a few blocks away, chances are you'll be good for the day.
Remember Steven Blair, the self-described short, fat, bald guy? At age 69, his blood pressure is in check, his cholesterol levels are normal, and his heart is strong. What's more, he may have even more positive vital signs, according to his recent study in the journal Obesity: Men who are fit (determined by their performance on a treadmill) have a lower risk of dying of cancer than out-of-shape guys, regardless of their body mass index, waist size, or percentage of body fat.
The news is heartening, says Blair: "We don't have great tools to change people's weight, but we know we can change their fitness levels.
Source
Showing posts with label Articles. Show all posts
Showing posts with label Articles. Show all posts
6.7.10
The 8 Healthiest Drinks
The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.
Calories: 0
2- Mint Tea
The Benefit: Eases cramps and helps ward off indigestion. "Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches," It also aids in digestion by promoting the movement of food through the digestive tract.
Calories: 0
3- 1% Reduced-Fat Milk
The Benefit: Curbs cravings and helps protect against osteoporosis. Because it has the components of a healthy meal -- carbohydrates, protein, and a little fat -- you absorb it slowly and stay full longer, It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is the ideal source of calcium, because it contains vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat. In a recent study, women who consumed three to four servings of low-fat dairy foods (milk being one) lost nearly twice as much weight as those who took in lower amounts. "The calcium causes your body's cells to burn the fat instead of holding on to it," "This makes it easier to reach and maintain your goal weight."
Calories: 120 for 8 ounces
4- Soy Milk
The Benefit: Lowers risk of heart disease. Soy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol levels and triglycerides, reducing the risk of cardiovascular disease. If you're drinking it instead of cow's milk, buy soy milk fortified with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens, which may be linked to an increased risk of breast cancer. Talk to your doctor about drinking soy milk if you have a family history of the disease or have had it yourself.
Calories: 81 for 8 ounces
5- Hot Chocolate
The Benefit: Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.
Calories: 195 for 8 ounces homemade cocoa; 115 for a powdered mix
6- Low-Sodium Tomato Juice
The Benefit: May protect against numerous cancers. Processed tomato products are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. Lycopene also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease.
Calories: 31 for 6 ounces
7- Cranberry Juice
The Benefit: Helps prevent gum disease. Research suggests that the same antibacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. Experts theorize that a component of the juice called nondialysable material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists are wary of fruit juices because of their sugar content, so limit your intake to no more than one glass (6 to 8 ounces) daily. "Make sure the label says 100 percent juice, not 'juice drink' or 'cocktail,'"
Calories: 140 for 8 ounces
8- Orange Juice
The Benefit: May ward off cataracts, cancers, and birth defects and boost immunity. An excellent source of vitamin C, orange juice is also a potent antioxidant that may protect against a variety of diseases including cataracts (a clouding of the eye's lens that can lead to blindness) and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to become cancerous, and it improves immune-cell functioning, enabling your body to fight off infections more efficiently. And it's a good source of folate, which protects against neural-tube defects in fetuses. To get the extra benefit of bone protection, try some calcium-fortified orange juice.
Calories: 115 for 8 ounces
http://www.fitnessmagazine.com/recipes/drinks/healthy-choices/the-8-healthiest-drinks/
5.7.10
How To Reduce Your Food Cravings
1. Eat At Regular Intervals During The Day
If you skip meals (eg. breakfast) or go too long without eating, your blood sugar levels will fall too low, which is a perfect recipe for food cravings, overeating and even binges. Allowing 3-4 hours between meals/snacks is a sensible maximum for women, although 3 hours is better. Men typically can safely wait 4-5 hours. And you don't need to eat much: even a single oat-cake can be enough between meals to keep eating urges at bay. As well as maintaining stable blood glucose levels, regular eating helps your metabolism to burn calories at an efficient rate. Finally, studies show that regular eating helps to reduce cravings associated with Pre-Menstrual Syndrome (PMS).
2. Do Not Reduce Your Calorie Intake Below A Safe Level
Diets containing fewer than 800 calories a day should ONLY be followed under medical supervision. Weight loss diets with fewer than 1000 calories are not recommended and even those with 1100 calories should only be followed for a short period of time (eg. 14-days). If you want to lose weight, aim for a minimum of 1200 calories, and choose nutrient-dense foods (with high nutritional content) rather than empty-calorie foods/drinks (eg. candy, ice-cream, regular sodas).
3. Choose Low-GI Carbs For Optimum Blood Sugar Control
During digestion, the carbohydrate in our food is converted to glucose and then absorbed into the bloodstream to provide energy. Unfortunately, certain types of refined carbohydrate (those with a high-GI value) are absorbed too quickly and raise blood sugar levels too high causing what's known as a "sugar-spike". This in turn causes the body to "overreact" and depress blood glucose levels below normal. This yo-yo effect causes all sorts of problems for our mood and appetite, and is a perfect recipe for cravings. To avoid these problems your daily diet should include more low-GI carbs and fewer high-GI ones. Eating less high-GI carbohydrate definitely helps to reduce cravings for sweet things. Here are some specific tips.
Reduce your intake of refined white flour, heavily processed or high sugar foods
Examples include: fluffy white breads/bread snacks, regular sodas, most regular breakfast cereal, sweets, candy, cookies and cakes.
Increase your intake of high-fiber foods and whole grains
Good food choices include: (1) vegetables, beans and fruit. Note: although fruit contains fruit-sugar, it comes wrapped in fiber which makes it perfectly acceptable when eaten in the form of whole fruit. Fruit juice has a higher GI-value because it contains very little fiber but all of the sugar. (2) whole grain cereals, such as oats, rye, basmati or brown rice, pasta and whole wheat breads/bread snacks.
4. Too Much Added Sugar or Salt Can Make Cravings Worse
If "healthy" foods like fruit, vegetables, beans and oats seem too bland to you, chances are your diet includes too many additives, like sugar or salt. Typically, the biggest culprits are processed or refined foods (eg. canned soup, breakfast cereal, soy sauce, candy, sweets, cakes, cookies, ice cream, regular soda). Since overconsumption of these foods can aggravate cravings, it makes sense to reduce your intake. At the same time, do not add extra sugar or salt to the food on your plate.
5. Reduce Your Intake of Drinks That Act As Stimulants
According to some experts, stimulants (eg. sugar, caffeine in tea/coffee, caffeinated soft drinks) can cause fluctuations in blood sugar, and thus should be avoided or at least consumed in moderation. Switch to herbal teas, spring water and diluted pure fruit juices.
Healthy Food Choices
As explained above, choose low-GI carbs, like wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes, rather than refined or processed starches such as white bread, white rice, white pasta, potatoes.
Choose higher fiber foods, especially those rich in soluble fiber. The best sources of soluble fiber are apples, oats and beans.
Eat plenty of vegetables. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, as a rule they are also low in calories, high in fiber and (usually) have a very low GI value.
If possible, combine some fat and protein with your carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter.
Choose lower-GI snack-foods. Instead of donuts, muffins, cakes, cookies, candy, sweets, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, low-fat yogurt with strawberries, unsweetened canned fruit, nuts and seeds, dried fruit, banana, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and drink water instead of soda or coffee.
http://www.annecollins.com/weight-loss/food-cravings.htm
12.12.09
Beautiful Skin Detox With Carrots..
Carrots are a detox essential as they’re packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body. Its a fact that carrots the best source of beta-carotene of all the fruit and vegetables - an 80g serving contains more than twice the recommended daily amount needed by adults. The antioxidant action of beta-carotene helps to act against age-accelerating free radicals, so they will bring back that healthy glow to your skin.
The Vitamin A in carrots is also essential for the proper functioning of the immune system. This nutrient keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body’s first line of defense against infection.
Carrots also have a high fibre content, which helps to keep the digestive system healthy and helps to balance your blood glucose (sugar) levels. An 80g serving of cooked carrots contains 2g fibre, more than a tenth of the recommended daily amount for adults.
Fibre also helps you to feel fuller for longer and as an 80g serving of cooked carrots contains just 24 calories, they’re a great choice if you’re watching your weight.
And don’t worry if you’re not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, puréed carrots than from raw ones*.
The Vitamin A in carrots is also essential for the proper functioning of the immune system. This nutrient keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body’s first line of defense against infection.
Carrots also have a high fibre content, which helps to keep the digestive system healthy and helps to balance your blood glucose (sugar) levels. An 80g serving of cooked carrots contains 2g fibre, more than a tenth of the recommended daily amount for adults.
Fibre also helps you to feel fuller for longer and as an 80g serving of cooked carrots contains just 24 calories, they’re a great choice if you’re watching your weight.
And don’t worry if you’re not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, puréed carrots than from raw ones*.
"Carrots are a detox essential as they’re packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body."
Here is Great Link to British Carrots
7.12.09
Slow Metabolism ..
Did you notice, that some people retain skinny eating anything they want, and others have to think twice before they eat one more cookie? Thin people have higher metabolic rate and burn calories at a much faster rate then theirs overweight friends. When your metabolism slows down, the body will store rather than burn calories and cause an accumulation of fat. A critical aspect of metabolism is known as basal metabolic rate (BMR), which various between individuals, is the minimum amount of energy needed to maintain normal body functions. BMR tends to decrease with age. If a person had proper well-balanced diet from his or her childhood, especially before the age of ten, it's likely that his/her metabolic rate would be healthy for many years. Otherwise, you are always running a high risk of be overweight. If you have an inefficient thyroid gland (hypothyroism) - your metabolism is slow. The symptoms of subclinical and clinical hypothyroism are: chronic constipation, fatigue, being cold, and a tendency to gain weight. Today malnutrition is characterized by the inability of our systems to use many of the foods we eat. An improper nutrition results in a derangement of the hormone balance. This derangement upsets the metabolic rate, which is why people often find it impossible to lose weight, even on very low calorie diet. When our metabolism slows, the body will store rather then burn calories, causing an accumulation of fat. If you don't start acting on the first stage of obesity, with time it becomes even more difficult to restore a normal balance, 'cause your metabolic rate and hormone system have been already changed. Would you like to get more reality of what happens to you if you're obese? Take a look.
1. Insulin Resistance
The obesity always accompanied by Insulin Resistance, resulting in hyperinsulinemia, in direct proportion to the amount of excess body fat. Insulin allows the body to utilize glucose (sugar) and carbohydrates. If insulin is not rapidly cleared from the bloodstream after a meal, it will cause the feeling of being hungry. Usually insulin will signal the body to stop eating, but if a person has chronically elevated glucose levels due to inefficient insulin, he may eat more. Thus, the more refined carbohydrates a person eat, the hungrier he or she may become. If you already have Insulin resistance, be careful with dieting - it might raise your problems. To make matter worse, since the insulin is not converting the glucose to energy, more glucose is then moved into the fat cells to create more fat. When an overweight person becomes more obese, the insulin problem becomes worse as well, because the individual becomes more unresponsive to the action of insulin.
2. Leptin Resistance
Being overweight produces leptin resistance. Leptin is a hormone associated with the obesity gene. Leptin acts on the brain's hypothalamus to regulate the extent of body fat, the ability to burn fat for energy. Also leptin signals the brain satiety center that sufficient amount of food has been taken. When you're overweight, your leptin levels increase, but its action is stiftled. In obesity, leptin levels increase in concert with insulin levels.
3. Cortisol resistence
Being overweight promotes cortisol reistence. As a general rule, when you are overweight, you will have chronically higher levels of cortisol (stress hormone) production. High leves of cortisol in itself promote weight gain. The primary action of cortisol is increasing blood suger levels at the expense of muscle tissue. While this is the desired effect in a fight-or-flight situation, on a chronic nasis it will lead to insulin resistense and an alteration in body composition from muscle to fat. Furthermore, researchers believe that hight cortesol tends to increase appetite, due to an association with leptin.
4. Decrease of growth hormone (GH)
Being overweight decreases growth hormone. The resistance to insulin elevate the insulin-like growth factor 1 (IGF-1), which inhibits the production of growth hormone. Since growth hormone promotes lean body mass, enhances the peripheral conversion of thyroid hormone to metabolically active thyroid hormone, and enhances processes aimed at fat burning, the reduction in this hormone has a negative effect on the body composition.
5. Diabetes
Over time, as pancreatic beta cells continue to produce larger and larger amounts of insulin and remain unable to normalize blood sugar, they will eventually become exhausted. The progression to full-fledged Diabetes can occur over time.
In other words, slow metabolism causes obesity, obesity causes slow metabolism. Running in Circle. Being obese means being ill. Obesity links to a number of health problems, including high blood pressure, heart disease, stroke, diabetes, gall-bladder disease, respiratory conditions, as well as breast, endometrial, and uterine cancer in woman, and cancer of the colon and rectum in men. Sounds horrible, right? The good news is that you can always take a control over your body. Lose weight means stay in control of yourself. If you have knowledge and tools, it will be not so complicated after all.
1. Insulin Resistance
The obesity always accompanied by Insulin Resistance, resulting in hyperinsulinemia, in direct proportion to the amount of excess body fat. Insulin allows the body to utilize glucose (sugar) and carbohydrates. If insulin is not rapidly cleared from the bloodstream after a meal, it will cause the feeling of being hungry. Usually insulin will signal the body to stop eating, but if a person has chronically elevated glucose levels due to inefficient insulin, he may eat more. Thus, the more refined carbohydrates a person eat, the hungrier he or she may become. If you already have Insulin resistance, be careful with dieting - it might raise your problems. To make matter worse, since the insulin is not converting the glucose to energy, more glucose is then moved into the fat cells to create more fat. When an overweight person becomes more obese, the insulin problem becomes worse as well, because the individual becomes more unresponsive to the action of insulin.
2. Leptin Resistance
Being overweight produces leptin resistance. Leptin is a hormone associated with the obesity gene. Leptin acts on the brain's hypothalamus to regulate the extent of body fat, the ability to burn fat for energy. Also leptin signals the brain satiety center that sufficient amount of food has been taken. When you're overweight, your leptin levels increase, but its action is stiftled. In obesity, leptin levels increase in concert with insulin levels.
3. Cortisol resistence
Being overweight promotes cortisol reistence. As a general rule, when you are overweight, you will have chronically higher levels of cortisol (stress hormone) production. High leves of cortisol in itself promote weight gain. The primary action of cortisol is increasing blood suger levels at the expense of muscle tissue. While this is the desired effect in a fight-or-flight situation, on a chronic nasis it will lead to insulin resistense and an alteration in body composition from muscle to fat. Furthermore, researchers believe that hight cortesol tends to increase appetite, due to an association with leptin.
4. Decrease of growth hormone (GH)
Being overweight decreases growth hormone. The resistance to insulin elevate the insulin-like growth factor 1 (IGF-1), which inhibits the production of growth hormone. Since growth hormone promotes lean body mass, enhances the peripheral conversion of thyroid hormone to metabolically active thyroid hormone, and enhances processes aimed at fat burning, the reduction in this hormone has a negative effect on the body composition.
5. Diabetes
Over time, as pancreatic beta cells continue to produce larger and larger amounts of insulin and remain unable to normalize blood sugar, they will eventually become exhausted. The progression to full-fledged Diabetes can occur over time.
In other words, slow metabolism causes obesity, obesity causes slow metabolism. Running in Circle. Being obese means being ill. Obesity links to a number of health problems, including high blood pressure, heart disease, stroke, diabetes, gall-bladder disease, respiratory conditions, as well as breast, endometrial, and uterine cancer in woman, and cancer of the colon and rectum in men. Sounds horrible, right? The good news is that you can always take a control over your body. Lose weight means stay in control of yourself. If you have knowledge and tools, it will be not so complicated after all.
14.11.09
8 fat fighting foods
Almonds
Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
Berries
Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.
Cinnamon
This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a postmeal insulin spike—this increase normally occurs after you eat and “signals the body that it should store fat rather than burn it,” Add a dash to your oatmeal, yogurt or coffee.
Mustard
The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.
Oranges
Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
Soybeans
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.
Sweet potatoes
Trade up to sweet taters. They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of lowfat or nonfat cottage cheese.
Swiss cheese
“Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich, or stack some on high-fiber crackers.
Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
Berries
Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.
Cinnamon
This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a postmeal insulin spike—this increase normally occurs after you eat and “signals the body that it should store fat rather than burn it,” Add a dash to your oatmeal, yogurt or coffee.
Mustard
The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.
Oranges
Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
Soybeans
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.
Sweet potatoes
Trade up to sweet taters. They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of lowfat or nonfat cottage cheese.
Swiss cheese
“Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich, or stack some on high-fiber crackers.
28.10.09
فطور لحرق الدهون
تنصح الدكتورة الأميركية بريلي رايت في كتاب نشرته مؤخراً بالاعتماد في وجبة الفطور بالذات على المواد الغذائية المعروفة ببطئها في إطلاق ما تحتويه من المواد الكربوهيدراتية (السكريات والنشويات) كدقيق الشوفان والنخالة وغيرهما الكثير إذا كنا نريد محاربة الدهون وحرقها في غذائنا وتلك المختزنة في أجسامنا.تقول هذه الدكتورة المتخصصة في علوم التغذية من جامعتي تافت وفيرمونت في تفسير النظرية الجديدة، إن المواد الغذائية التي تطلق ببطء وتمهل ما تختزنه من الكربوهيدرات لا تسبب رفع نسبة سكر الدم بالصورة ذاتها التي ترفعها الكربوهيدرات المكررة كالخبز الأبيض على سبيل المثال. وتكون النتيجة عدم ارتفاع نسبة الأنسولين بصورة كبيرة. ومن المعروف أن الأنسولين يلعب دوراً رئيسياً في توجيه الجسم لتخزين الدهون. أما النتيجة الأخيرة لعملية خفض نسبتي السكر والأنسولين فهي مساعدة الجسم على حرق الدهون والتخلص منها.لكن بسبب ضرورة التغيير لأننا لا نستطيع تناول رقائق وحبوب (سيريال) الشوفان والنخالة كل يوم، يمكننا التنويع بالإكثار من مجموعة كبيرة من المواد الغذائية المعروفة ببطئها في إطلاق ما تختزنه من الكربوهيدرات ومنها: الحليب الخالي الدسم، منتجات القمح أو البرغل، المواد البروتينية وتلك الغنية بالكالسيوم.ومن المهم أيضاً الإكثار من الفواكه الطازجة والمجففة أيضاً كالعنب والمشمش والتفاح والتين والكرز. ويمكن التنويع أيضاً بإضافة الجوز أو البندق أو اللوز إلى قائمة الفطور، من دون أن ننسى أهمية بذور الكتان التي تزودنا بقدر كبير من الأحماض الدهنية المعروفة باسم أوميغا 3 والتي ثبتت فوائدها التي لا تحصى للقلب والشرايين.ولعشاق التنويع نقول يمكنهم عمل عصير لذيذ ومفيد جداً (بالخلاط) من الحليب خالي الدسم والتوت الطازج أو المثلج فهو غني بفيتامين سي والألياف والبوتاسيوم وبروتين الصويا. أما أولئك الذين يرغبون في وجبة فطور حقيقية فيمكنهم تناول البيض المقلي مع قليل من جبن شيدر خالي الدسم وفطيرة أو موزة وبعض الشوكولاتة السوداء.
جريدة القبس
7.10.09
ضبط مليون دولار مزورة بحوزة فلبيني في فندق
كتب محمد الشرهان:تمكنت الأجهزة الأمنية من ضبط وافد فلبيني في أحد الفنادق الكبرى بتهمة حيازة مبلغ مليون دولار مزورة.وقال مصدر أمني لــ«القبس»: إن مسؤولي الأمن في الفندق اشتبهوا بالوافد أثناء دخوله الفندق وهو يحمل حقيبة كبيرة، ولدى الطلب منه تفتيشها رفض ذلك، ولكن عند اصرار رجال الأمن على تفتيشها حاول الفرار، الا انهم تمكنوا من الامساك به وابلاغ السلطات الأمنية في محافظة العاصمة.وأضاف المصدر ان رجال الأمن أحالوا المتهم والمبلغ المضبوط إلى رجال مباحث محافظة العاصمة للتحقيق معه حول كيفية حصوله عليه ومكان تزوير النقود.
القبس
والله هم بعد الفلبن موهينين
القبس
والله هم بعد الفلبن موهينين
22.9.09
Things a submissive might want to know about approaching a Domme/Me
I AM POSTING THIS JUST FOR KNOWLEDGE ..
I FOUND THIS IN ONE OF THE BLOGS ..
I FOUND THIS IN ONE OF THE BLOGS ..
Things a submissive might want to know about approaching a Domme/Me
First of all, these are just My preferences and they do not apply to every Dominant out there. As in any attempt towards a relationship, or even friendship, common sense and manners goes a long ways. Each relationship whether it be D/s or not, will be very unique and individualized for the participants in that relationship.
When approaching a Domme online, you must understand that there are many more submissives seeking a Domme, than there are Dommes to go around. Common sense should keep you in perspective of this. When I am available, I am unindated with messages. It is absolutely impossible for Me to answer all of them, and one should not get offended in this, its just a fact of life, there is not enough time in the day for Me to answer every message, let alone have a full length conversation, and still have a life away from the computer.
It will also take a unique message from a stranger to get my attention. I do like to be impressed, and appreciate honesty, intelligence, and a sense of humor, but more so, a sincere desire to submit. I am not here for your entertainment, or to cyber with you, and that approach of it being all about you, will only get you put on ignore.
A so called submissive making it all about theirself, is not on my agenda. Being pushy, rude, and demanding of Me, will only solidify your chance of not even a conversation with Me. Expecting ANYTHING from Me, will only get you the opposite. Just because I am a Domme, does not mean I am everyones Domme, nor am I there to entertain you.
I personally do not mind polite IMs, even if I can not answer right away. It is the unique ones that will catch my attention and I may respond. I have said on numerous occasions, I do not like to be called Ma’am. Izzabelle, or Lady Izzabelle is sufficient, until you have earned the status to call Me Mistress. If you are truly interested, then you would have done your homework on a particular Domme, and found out all you could about her. To Me that shows a genuine interest, and not just trolling the chatroom for any Domme.
I believe in being descreet for more reasons than I can list. Those that need external validation of a situation, are those that can stay away from Me, for I like things to remain private as do many others that I know.
Some overall basics in approaching a Domme:
Be honest.
Respectful and well mannered
Be yourself, do not put on a face
Have self-respect and be confident in who you are
Pretty simple I think
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Throwing yourself at a Dommes feet will not attract the kind of attention you want. Show confidence in yourself as a submissive, your intelligence, an ability to hold a conversation, while allowing your sincerity to shine through, and yes, it is alright to have a sense of humor and smile/laugh, rather than cower in a corner sitting quietly with nothing productive to add to the conversation.
A so called submissive that messages Me, and says I am this old, and I like this, this and that, will you cam to cam or play with me, immediately gets ignored. They are game players and into self satisfying theirself.
For Me, if I find you appealing, I will take time to get to know you, first as a friend, then if the chemistry is right, it will naturally go into a direction that is right for both of us. This is where patience comes in. Some expect immediate play, and attention 24/7. That is not going to happen, until there is a strong foundation in the relationship.
Each person has the right to be choosy in selecting a submissive/s or Domme. When one you are interested in does not respond, take it with dignity, for if you show rudeness and pushiness, it will only build on your reputation. As with any person, whether in the lifestyle or not, treat them with respect. It will get you a lot further along, than being rude and demanding.
I can not even count the times I have asked for letters of introduction to be sent to my email, and this simple task can not be done by the so called submissive. These people go automatically on ignore, for I do not have enough time in my day for it to be wasted on insincere wannabes.
If you are not submissive and just looking to play the part, find others that are into role playing. You will get a much better response. Everyone has fetishes and desires that we wish to live out in some way, but find someone that is willing to role play with you if you truly are not submissive.
If you have just become aware of your submissiveness, knowing its been there, yet the realization has just revealed itself to you, the best thing I can give for advice is to read and educate yourself on this subject. There is a wealth of knowledge on the internet.
I do not owe my dominance to anyone, as you should not owe your submission to just anyone. Have pride in your submission, and who you give it to.
My ranting on this subject is done….for now
Oh, one more thing. Women, whether dominant or not, also like to be on the receiving end of seduction!!!!!
When approaching a Domme online, you must understand that there are many more submissives seeking a Domme, than there are Dommes to go around. Common sense should keep you in perspective of this. When I am available, I am unindated with messages. It is absolutely impossible for Me to answer all of them, and one should not get offended in this, its just a fact of life, there is not enough time in the day for Me to answer every message, let alone have a full length conversation, and still have a life away from the computer.
It will also take a unique message from a stranger to get my attention. I do like to be impressed, and appreciate honesty, intelligence, and a sense of humor, but more so, a sincere desire to submit. I am not here for your entertainment, or to cyber with you, and that approach of it being all about you, will only get you put on ignore.
A so called submissive making it all about theirself, is not on my agenda. Being pushy, rude, and demanding of Me, will only solidify your chance of not even a conversation with Me. Expecting ANYTHING from Me, will only get you the opposite. Just because I am a Domme, does not mean I am everyones Domme, nor am I there to entertain you.
I personally do not mind polite IMs, even if I can not answer right away. It is the unique ones that will catch my attention and I may respond. I have said on numerous occasions, I do not like to be called Ma’am. Izzabelle, or Lady Izzabelle is sufficient, until you have earned the status to call Me Mistress. If you are truly interested, then you would have done your homework on a particular Domme, and found out all you could about her. To Me that shows a genuine interest, and not just trolling the chatroom for any Domme.
I believe in being descreet for more reasons than I can list. Those that need external validation of a situation, are those that can stay away from Me, for I like things to remain private as do many others that I know.
Some overall basics in approaching a Domme:
Be honest.
Respectful and well mannered
Be yourself, do not put on a face
Have self-respect and be confident in who you are
Pretty simple I think
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Throwing yourself at a Dommes feet will not attract the kind of attention you want. Show confidence in yourself as a submissive, your intelligence, an ability to hold a conversation, while allowing your sincerity to shine through, and yes, it is alright to have a sense of humor and smile/laugh, rather than cower in a corner sitting quietly with nothing productive to add to the conversation.
A so called submissive that messages Me, and says I am this old, and I like this, this and that, will you cam to cam or play with me, immediately gets ignored. They are game players and into self satisfying theirself.
For Me, if I find you appealing, I will take time to get to know you, first as a friend, then if the chemistry is right, it will naturally go into a direction that is right for both of us. This is where patience comes in. Some expect immediate play, and attention 24/7. That is not going to happen, until there is a strong foundation in the relationship.
Each person has the right to be choosy in selecting a submissive/s or Domme. When one you are interested in does not respond, take it with dignity, for if you show rudeness and pushiness, it will only build on your reputation. As with any person, whether in the lifestyle or not, treat them with respect. It will get you a lot further along, than being rude and demanding.
I can not even count the times I have asked for letters of introduction to be sent to my email, and this simple task can not be done by the so called submissive. These people go automatically on ignore, for I do not have enough time in my day for it to be wasted on insincere wannabes.
If you are not submissive and just looking to play the part, find others that are into role playing. You will get a much better response. Everyone has fetishes and desires that we wish to live out in some way, but find someone that is willing to role play with you if you truly are not submissive.
If you have just become aware of your submissiveness, knowing its been there, yet the realization has just revealed itself to you, the best thing I can give for advice is to read and educate yourself on this subject. There is a wealth of knowledge on the internet.
I do not owe my dominance to anyone, as you should not owe your submission to just anyone. Have pride in your submission, and who you give it to.
My ranting on this subject is done….for now
Oh, one more thing. Women, whether dominant or not, also like to be on the receiving end of seduction!!!!!
25.4.09
I Want This Guy ..
I am this guy who will text you every single morning and tell you good morning and every single night to tell you sweet dreams.
Im the guy who will hold you when you're crying and wipe away your tears.
Im the guy who still thinks you're beautiful with no makeup on, wearing sweats and a big t-shirt. Im the guy who won't pressure you to do things you dont want to.
Im the guy who will show up at your house with soup and a movie when you aren't feeling well. Im the guy who kisses you on the forehead.
I'm the guy who'll randomly tickle you just to hear you giggle.
Im the guy who doesnt kiss and tell.
Im the guy who actually listens to you when you talk.
Im the guy who's excited all day because im looking forward to our date that night.
Im the guy who is content to just be able to hold you and wants nothing more.
I'm the guy who can't help but smile when you walk into the room.
I'm the guy who'll say i love you first because i'm not afraid to say it.
Im the guy who's perfectly content with staying in and watching movies and cuddling.
Im the guy who won't lie to you about where he's going or where he's been or who he's been with.
Im the guy who gets butterflies when he hears your name.
I'm the guy who's not afraid to tell his friends he loves you.
Im the guy who doesnt mess with other girls when i have you.
Im the guy who doesn't care about your imperfections and loves you more for them.
I'm the guy who will hold you while we watch the sunset.
I'M THE GUY WHO REALLY WANTS TO MAKE YOU THE HAPPIEST GIRL IN THE WORLD.
Im the guy who will hold you when you're crying and wipe away your tears.
Im the guy who still thinks you're beautiful with no makeup on, wearing sweats and a big t-shirt. Im the guy who won't pressure you to do things you dont want to.
Im the guy who will show up at your house with soup and a movie when you aren't feeling well. Im the guy who kisses you on the forehead.
I'm the guy who'll randomly tickle you just to hear you giggle.
Im the guy who doesnt kiss and tell.
Im the guy who actually listens to you when you talk.
Im the guy who's excited all day because im looking forward to our date that night.
Im the guy who is content to just be able to hold you and wants nothing more.
I'm the guy who can't help but smile when you walk into the room.
I'm the guy who'll say i love you first because i'm not afraid to say it.
Im the guy who's perfectly content with staying in and watching movies and cuddling.
Im the guy who won't lie to you about where he's going or where he's been or who he's been with.
Im the guy who gets butterflies when he hears your name.
I'm the guy who's not afraid to tell his friends he loves you.
Im the guy who doesnt mess with other girls when i have you.
Im the guy who doesn't care about your imperfections and loves you more for them.
I'm the guy who will hold you while we watch the sunset.
I'M THE GUY WHO REALLY WANTS TO MAKE YOU THE HAPPIEST GIRL IN THE WORLD.
26.9.07
20 Simple Ways to Become a Bookworm
A top goal for many people is reading more books. And while it seems like an easy enough goal, it seems that it can be difficult with all of life's distractions.
Reading can be a pleasure like no other, especially when you discover a fantastic author or an imaginative new world. You can cuddle up with a good book on a weekend or rainy day, become life-long friends with a great character, lose yourself in the worlds created by books.
If reading more books is a goal of yours, there are some easy and simple things you can do to encourage a life-long reading habit. Follow these tips, and you'll soon have a list of books you've read that goes on forever.
Reading can be a pleasure like no other, especially when you discover a fantastic author or an imaginative new world. You can cuddle up with a good book on a weekend or rainy day, become life-long friends with a great character, lose yourself in the worlds created by books.
If reading more books is a goal of yours, there are some easy and simple things you can do to encourage a life-long reading habit. Follow these tips, and you'll soon have a list of books you've read that goes on forever.
Make it a habit. If you can install a new habit to read at certain times of the day, no matter what, even if it's just for 10 minutes at a time, you'll end up reading a ton of books over the course of a year. For example, make it a habit to read with breakfast and lunch, when you use the bathroom, and when you go to bed. If you do 10 minutes at a time, you'll have 40 minutes a day, or nearly 5 hours a week. If you ride public transit, read while you're waiting and while you're on the bus or train. Make it a daily habit, and it will add up. This is the surest way to read more books.- Keep a reading list. Either in a notebook, on a wiki, or some other document on your computer, keep a simple list of books you want to read. Add to it every time you hear of a good book, or read a good review. This running list will keep you motivated keep reading more.
- Keep a book log. Along those lines, also keep a log of all the books you read. If you want to be detailed, write the book title, author, the date you started and the date you completed it. Even more, you can write a short note about how you liked the book. If all of that's too much trouble, just keep a list of the books you read and maybe the date you finished them.
- Set a challenge. Make a challenge for yourself -- say one book a week, or 40 books in a year. Something achievable, but a challenge. Make it a public challenge, announcing it on your blog or to friends and family, and give everyone your weekly progress report. You'll push yourself to meet the challenge, and find ways to do it.
- Cut back on online reading. If you're reading a lot of stuff online, you probably don't have enough time to read books. If you cut your online reading by just 30 minutes (I'm not saying to ditch it completely), you'll have time to read for half an hour a day. That adds up.
- Join a book club. Most areas have some sort of book club -- look online, in your local newspaper, or at your local library for a book club near you. If you can't find one, organize one with friends, family and neighbors who are interested in books. A book club will get you motivated to read, and help you find recommendations for great books, and perhaps an easy way to swap good books with people in your area.
- Join an online forum. Along those lines, there are many online forums for book lovers -- just do a Google search. Join one, participate, list your favorite books and authors, read those of others, talk books. It's a lot of fun, and you'll get support to form your reading habit.
- Limit TV watching. If you watch hours of television every day, you won't be able to read many books. Cut your TV time in half (for example), to free up time for reading.
Join Bookmooch. Try Bookmooch for a great way to swap books. List the books you're willing to mail to people, and then list the books you want. If someone requests a book, you mail it at your cost. If someone has a book you want, you get it mailed to you for free. - Carry your book always. This is one of the most important tips if you want to read more books: anywhere you go, bring your book with you. If you leave the house, put your book in the car. That way, if you have any waiting time, you've got your book to keep you company.
- Find inspiration. Read blogs by book lovers. There are many. These book lovers will describe books in such as way as to make you want to read them. They'll talk about their favorite authors. It's inspiring, and it'll motivate you to read.
- Get great recommendations. Find others who love the books you love, and see what else they recommend. A great way to do that is through Library Thing, a service where you list the books you own, give them ratings and reviews, and get recommendations for other books.
- Read books you can't put down. While you may be ambitious and want to tackle all of the classics, if those go a little too slowly for you, put them down and come back to them later. Instead, find a real page-turner. It doesn't matter what kind of book it is, as long as it's a book you love to read and can't put down. For me, that's writers like Stephen King and John Grisham and Tom Clancy or Robert Ludlum or Sue Grafton. I'll stay up all night reading one of their books.
- Always have books to read. You should never finish a book and not have another book lined up. I like to have at least 5 lined up, so I don't have to worry about it. Have your lineup of books stacked to one side of your bookshelf, so you always know what's on deck.
Read books that make you laugh. Humorous books are good books, in my opinion. They're fun, and they can poke fun at some of the things we normally take seriously. And they make you want to read them. Find a funny author and go with him. My favorites are Douglas Adams and Terry Pratchett and Mark Twain and David Sedaris. - Connect with your passions. What do you love, and what do you love to do? If you read about it online, it's probably something you love to read about. Think about what those topics are, and find a good fiction novel about it. You're more likely to keep reading if you love the topic.
- Get into a series. Once I hit on a book I love, if it's part of a series, I try to read the whole series (if I can find all the books). Start to finish is best, but sometimes it doesn't matter. Series are a great way to keep reading.
- Finish your book before starting another. One bad habit I broke a few years ago was starting one book, putting it down, and then starting another, thinking I'll read them both at the same time. It doesn't usually work. I often don't come back to the first book, and usually don't finish it. If you start a book and it's a dud, go ahead and abandon it. But if it's a keeper, try to finish it before moving on.
- Become a library lover. There's no better resource for book lovers than the local public library. It's full of great books, new and old, and it's free. It's free! Go there, and enjoy the time you spend there.
- Get to love used book stores. Second best, next to the library, are your local used bookstores. There aren't a lot of them in my area (just one, actually, not counting a thrift shop), so it is one of my favorite places to go. I usually take a stack (or a box) of my old books, sell them, and use the credit to get a bunch of new ones.
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