How To Eat and Lose Weight

How to Eat and Lose Weight - Weight Loss Diet 

Did you know that you can eat a lot and still lose weight? It sounds too good to be true, right? Here are some ways to make it happen.

Steps

1. Eat more fresh food! Choose fresh, nutrient-rich, healthy, low-fat foods rather than junk food. Junk food can range from burgers to those cookies that you always bought! Adding a lot of vegetables and fruits to your diet will help you, they keep you feeling full for longer than processed food so you won't even feel the need to eat loads. Also, drinking bouillon, a Haitian soup, made with filtered water will help you feel full.
2. Exercise every day! This could be the most difficult step to follow. But what you can do is actually start slowly then steady increase the amount of exercise. For example, today you will walk for 10 minutes, repeat this for the whole week. For the next week, double your workload. You may get leaner that way! The important thing is to get your heart rate up and start, now!
3. Feed your temptations once in a while. Go ahead and have that doughnut or slice of pizza, but before you do, drink 8 glasses water and eat a bowl of raw veggies such as cucumbers, celery, carrots, and tomatoes. They will fill you up and you will have very little room to eat the "junk" food.
4. Consume things that have no calories. There are two things you eat and drink that contain no calories: water and fiber. The more of these you get into your diet, the better off you will be. For example, you can eat a pound of mixed salad greens with assorted raw vegetables (carrots, red cabbage, celery, broccoli, onion, etc.) with a low or no-calorie salad dressing and only have eaten 100-150 calories. This is because of the high water and fiber content of the salad and low calorie dressing. Also, eat lots of celery. It has only 8 calories, but amazingly, it takes more than 8 calories to digest it. So, you actually BURN calories by eating celery! It's not much, about 2 calories per 8 inch stalk, but it sure doesn't hurt.
   • Avoid sodas as much as possible. Instead, drink flavored water or unsweetened iced tea. Caffeine, when placed in a low-calorie beverage like black coffee or unsweetened tea, raises your metabolism and causes you to burn more calories. Too much caffeine has harmful health effects, though, so be reasonable in your consumption if you choose to have caffeine.
5. Include foods which burn fat for you. By choosing your foods carefully, you can drop the pounds without going hungry. There are many foods out there that are proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain, can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going. Click here to find out how to fit them into your everyday diet.
6. Have broth-based soups. They are relatively low in calories. A commercially-available ready to eat "chicken and stars" soup may only have 80 calories for 1 serving, much less than diet "meal shakes" or nutrition bars.
7. Practice good eating habits. Always use utensils and sit at the table. This stops you from eating precariously. Eating with your hands will mean that you take in more food in one scoop. Don't forget to eat slowly and stop when you're full. Similar to the above step, if you can't stop, drink up! Maybe your body is thirsty and hungry no more! Also, you can do any other chores (other than eating). For instance, go shopping, or play badminton with your friend, or play games on the computer!
8. Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complextion and shinier hair.
9. Spread out your diet! Eat more small chunks of meals, rather than 3 big meals. If you eat 100-150 calories or so every two hours, your body stays in a higher-metabolism digesting mode. This allows you to burn more calories than eating just 3 meals a day.[1]
10. Record what you eat! This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with the dieting plan. Often, we tend to overlook those snacking we do between meals and really think that our diet is failing us. But the truth is there can be many petty things that we do that really affect our dieting plan. For example, one might skip breakfast 3 times a week without being conscious about it. Studies have shown that if you eat breakfast, you tend to eat proportionally fewer calories the rest of the day. Without a record, it might seem like you are doing all the right thing, yet fail miserably in your dieting plan.[2]
11. Make vegetables a major part of your diet plan! If vegetables are not a major part of your diet, it is time to reconsider. Studies have shown that vegetables can play an important loss in losing weight. This is because vegetables are high in water and fiber and low in energy density.

Try to eat more veggies, fruits, nuts & drink more water. Stay away from processed foods, packaged foods & sugar. Even juicing your vegetables will be a great way to get your nutrients you need. Eat the color of a rainbow with veggies each day & a lean protein with it. Drink plenty of water each day.

Tips

• Unhealthy food is food which contains calories, but little nutritional value. These calories are called "empty calories." You will probably be best served if you also avoid foods that would contain empty calories if they were not fortified with vitamin C (like some gummy bears) or calcium (like some cookies). Fortification with vitamins doesn't always make unhealthy food healthy in the words of Emma do the following:
• Try to do a little bit at a time until you get used to it.
• Get a friend to follow the diet with you. Sometimes, when following a diet by yourself, you'll break the rules because it's just you. But following it with a friend, you have a partner who will help keep you on track and responsible.
• Expect to cheat or binge once in a while. (A word of caution: if you're binging more than once or twice a month, consider a different approach to your weight loss goals.) Don't despair when you realize you've strayed from your goals. It took you a lifetime to achieve your current weight, and it will take time to achieve your new weight and size goal.
• Grab a small snack before heading to restaurants. This will curb off your hunger and keep your head clear while you make healthy choices.
• Opt for chicken or fish instead of red meat, and baked potato or rice instead of fries. Choose foods that are steamed, grilled, broiled or baked instead of fried. Avoid dishes that are labeled as "breaded", "crispy" or "battered" – those are the code words for "fried".
• Ask for dressings and sauces on the side. Even a green salad can pack as many calories as a burger if it’s swimming in a fatty dressing.
• Pack away extra food. At the beginning of the meal, ask for a doggie bag, and put what you aren't going to eat in the bag.
• If the restaurant is known for especially large portion sizes, you can share a portion with a friend.
• Add good fats to your diet. Monounsaturated fats have been clinically proven to help you burn fat, especially in your midsection. So, add foods like avocados, kalamata olives, walnuts, and flaxseed to your diet, and watch the weight fall right off you.
• You might also consider adding "superfoods" to your diet: superfood is a term sometimes used to describe food with high phytonutrient content that some may believe confers health benefits as a result. For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber.[3] But before doing that, you should definitely read some reviews and do some research. Yes, superfoods are recommended by people like Nicholas Perricone (featured on Oprah and on some PBS TV stations in the USA).
• Eat breakfast, and do not skip meals which could make you become ravenously hungry -- if you don't keep a level of satisfaction.
• A comedic approach towards burning excess fat may be helpful, you could start by reading a fun book about losing weight.[4] Maybe you can laugh while some of those pounds are being fought off.

Warnings

• You have to exercise and eat healthier, otherwise you may not notice any improvement and—even worse—you may gain weight.
• If you need to lose more than 10% of your body weight, consult with your primary-care physician before beginning any weight loss plan.
• Try to limit water consumption to 10 glasses per day. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication. (Water intoxication is incredibly rare, and easy to avoid by making sure to consume electrolytes, even just salt, along with the large amounts of water)
• Limit the following:
  • Soda: the average soda is full of calories, sugar, and other chemicals.
  • Too much bread/butter: A slice of bread with butter has around 170 calories (100 calories per medium sliced slice of bread and 70 calories per 10g of butter).
  • Large portions: You’ll end up eating much less and save a lot of money as a bonus!
  • Dressing: Salad dressing is the main source of calories and other things to avoid in salad, try vinegar or hummus as a low-cal dressing.

Loss Weight

How to Lose Weight Quickly and Safely 

If you are "pleasantly plump" or in other words, overweight and you just want to stop being made fun of and lose up to 10-15 pounds then use this diet plan. Use this plan as a start to weight. It is suitable for anyone wanting to lose 10-30 pounds. But if you just feel insecure and are in between weights, gradually slip into the diet plans, don't take it too seriously and try to lose weight in a healthy manner.

The Fat Loss Factors

Steps

Make a Diet

1. Start with your diet. For fast results, you must change your eating habits. Because you want fast results, you must make some changes. However, just because you want to lose weight doesn't mean you can't eat. In fact, you must eat, otherwise you will develop an eating disorder such as anorexia or bulimia. Some girls prefer to have set menus to stick to, where as some people prefer rules. This contains a bit of both.
2. Know and understand the food pyramid. Knowing how many servings of different types of food you should eat in a day is essential for healthy weight loss. You will need to eat and drink the following:
   • A glass of water before and after every meal to fill you up more so you don't eat as much and the second to help digest the food faster.[1]:
   • Minimum 3 servings of fruit daily.
   • Minimum 4 servings of vegetables daily
   • 4-8 servings of carbohydrates[2] (rice, pasta, bread, etc.) daily
   • 3-7 servings of protein[3] (meat, fish, etc.) and dairy (milk, cheese, yogurt, etc.) daily
   • 3-5 servings of fats[4] (nuts, peanut butter, etc.) daily
3. Make menus for yourself. Know what foods you need not to eat and make healthy menus for yourself. Here are some suggestions on what you should eat.
   • Breakfast Ideas: Toast with your favourite spread; a banana (high in potassium[5]!); cereal with skimmed milk and fruit, etc.
   • Lunch Ideas: It's best to bring your lunch from canteen but should be less of fat as you can become overweight by consuming it, as that's always healthier than what you can buy at any canteen/tuck shop/cafeteria. Try a sandwich on wholegrain/wholewheat/multi-grain bread (Don't use white bread - it's bleached flour and contains very little nutrients) with lean chicken, ham or butter-fried egg (using butter to fry egg instead of oil); a salad with veggies (tomato, cucumber, lettuce, etc); a glass of milk; veggies (carrot sticks, celery, etc.
   • Snack Ideas: veggies and fruit; natural yogurt and berries (you may need to add a tiny amount of sweetener to this, depending on how sweet your yogurt is); a handful of nuts; veggies (like carrots, beans, snow peas) and low fat dip.
   • Dinner Ideas: One idea is: 1/2 veggies, 1/4 protein, 1/4 carbohydrates. If your parents make fatty foods for dinner, only have a little and make yourself a salad as well. If you're cooking for yourself here's some easy ideas: Some brown rice ( eating more lean meat than part carbohydrates helps); scrambled eggs; if you really can't be bothered, just make yourself a sandwich or eat some fish (it's high in omega 3 which is good for your brain).
4. Follow the basic rules of healthy eating:
   • Breakfast: Carbohydrates, fat, dairy
   • Lunch: Carbohydrates, veggies, protein
   • Dinner: Pasta, carbohydrates, veggies
   • Snacks: Fruit, veggies, dairy, protein
   • For each meal, make the veggies the main part, then the protein, then the carbohydrates. There should be dairy with every meal too.
   • A serving fits in the palm of your hand
5. Drink lots of water! You should have at least 8 glasses of water a day! Water rinses out unwanted toxins from your body and keeps your brain sharp. It keeps you hydrated and even helps keep your skin clear and zit-free!
6. Have it all in moderation. Don't cut anything out completely. Eat everything in moderation. Eat unhealthy things like red meats once a week or once a month - you'll enjoy them more anyway! The only thing that you should cut out (if you'd like) is fast food (McDonald's, Burger King, KFC, etc.), sweets (chocolate, candy, chips, pop, etc.), and other junk food (soft drinks, burgers, soft serves, etc.) Fast food and sweets are not natural and are not healthy. Maccas soft serves are made from pig fat, KFC fries are fried in lard, and thick-shakes have pretty much no natural ingredients in them! Gross, right? It's all preservatives and additives. At the end of the day, you know what is good for you and what isn't.

Exercise

1. Don't spend your days sitting on the couch watching TV! Get off your butt and exercise! Fast weight loss will only be achieved with diet and exercise.
2. Work exercise into your lifestyle! It shouldn't be a chore! Little changes make a big difference, and will keep the weight from coming back. Walk or jog to school instead of driving. Run with your dog. Do crunches during commercial breaks on TV.Cycle with friends/family.
3. Plan your week. Have 3 days where you do intense exercise like running or a class at the gym. The other 3 days, do low intensity exercise like a long walk. The other day is your day off.
4. An exercise "session" should go for about 30 minutes to an hour. You should burn around 400 calories in a high intensity workout session. If you aren't sweating while doing a high intensity workout, you're not working hard enough. You're working hard enough if you're sweating profusely, breathless (not the whole time, but a good part of the time), and when you're done you can drink lots of water with no effort because you need it that badly.
5. Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight.
6. Stretch! Always, always, always stretch before and after you exercise. It's really hard to lose weight when you're injured. Stretching also helps your growing muscles not to bunch up so you might look like a weight lifter. If you did stretch right, it would have an effect of a ballerina.

 

 Tips

• Teens shouldn't have to worry about their weight unless they are overweight or obese.
• If you worry about your weight you should speak to your doctor for help.
• Stop adding sugar and salt to your food unless it's absolutely necessary.
• You can't lose weight off one particular spot. Doing more sit-ups will not give you a flat stomach. It will just build muscles in that area. You will lose weight off the parts of your body that you are genetically designed to lose.
• Eat 3 slim meals and 2 slim snacks "not" fattening things (or even better; 5 small/slim meals) a day to keep your metabolism in fat-burning mode.
• Eat breakfast. If you're not hungry in the mornings or if it makes you feel sick, only have a little bit and build up to more after a few days. Breakfast kick-starts your metabolism, and therefore your weight loss. You must eat enough to keep from going into starvation mode while turning up metabolism to lose weight.
• This is not a fad diet, this is a way of eating for life. Once you're at your goal weight, you can tone down the intense-exercise a tad, but don't stop or metabolism rates will fall.
• Weigh yourself once a week and keep track of your progress. If you weight disappoints you too much -- then you can check it the next day or two to see how weight varies from day to day.
• Go to your local thrift shop and get some 80's aerobics videos. The outfits are incredibly hilarious but the workouts are great.
• Make a list of stuff you can do when you feel like eating but you shouldn't because you're really not hungry.
• Eat before you go out and don't take enough money to buy food while you're out.
• Cut out the sugars (no hard/chewy candies, or chocolates pastries/cookies) to avoid your gaining the next 5 pounds.
• Buy a calorie counter book; the ones that have all the foods and what their calories are. Counting calories can be incredibly detailed, but the book has some great information at the start of the book, or Use an online source like caloriecount.com, as an alternative to an actual book.
• Consume about 1800 to 2400 calories per day, depending on how much exercise you do. Avoid starving.
• Get some suitable shoes for your exercise.
• Buy a dress or a pair of jeans that are too small - now you have something to work towards.
• Avoid buying the problem foods. If you like sugary foods or don't really eat "healthy", don't keep a supply of such junk food. But make some changes and instead of just immediately cutting them out of your diet, eat them in smaller and smaller portions. Try to see whether you can eat small, low sugar and low fat portions, and slowly cut them out of your diet. Replace them with fresh fruits, salad, cucumber, zucchinis, carrot sticks, etc.
• Don't eat out of boredom. Find something else to do; like exercise.
• Drink water or non-sugared tea. You may also want to consider adding plain lemon, limes, or crystal light packets (artificially sweetened mixes) to water, if you do not like the taste of water.
• Read "Chew On This" or "Fast Food Nation." You'll never eat junk food again.
• Listen to your body, it can tell you what it needs (thirst=water, hunger=small snack) and when it wants you to stop packing in junk, or when you're full. Don't eat out of habit or boredom or you'll gain weight.
• Get very good at saying no when people (or your own appetite) offer you food that will sabotage your diet. Think of saying, "No!" as a healthier lifestyle choice. That should inspire you to take care of your body. Feed it only when needed.
• Try chewing sugar-free gum when you get a craving. Many companies are starting to come out with food-flavored gum that really helps to throw a curve in your craving.
• Link exercise with relaxation. If you are stressed or feeling badly about yourself, go on a long walk or go for a swim instead of crashing and eating a high calorie, non-nutritious/fattening snack.
  • Fitness will pay off in the long run, and it will actually make you feel much better/more satisfied than eating the bad fatty/sugary foods.

Warnings

• If you are seriously overweight, you should see a doctor immediately. This 'lifestyle plan' is only recommended for girls wanting to lose 10-15 pounds.
• Don't expect to lose more than a kilo (2.2 pounds) a week. Any more than that is unhealthy. Having said that, you might just get a lucky week and lose 3 kilos. The next week you might not lose any. Weight loss is unpredictable and very hard.
• Weight does not all come from body fat, muscle adds in weight as well. Starving yourself will weaken your muscles and destroy/lower your metabolism, thus making you even more unhealthy. Once you come to your senses, stop starving yourself, it will take awhile for your metabolism to recover. Starvation means you would put on a lot of weight very easily when start eating normally for maintenance (when metabolism is lowered your body thinks it is going to die and defends itself by putting on weight at every opportunity).
• Puberty will cause you to gain weight, this is perfectly normal. Don't expect to look like a 12 year old when you're 15. Curves are a beautiful thing.
• Consult a doctor before starting a diet; doctors will help you to choose the appropriate diet for your situation.
• Never try to lose weight too quickly. You'll just end up regaining all the lost weight.
• Do not get pills. Also everyone goes through a chubby phase it is just a part of growing up!

Hormonal And PMS

How to Get Through PMS

PMS symptoms are miserable, but the symptoms can often be tamed by lifestyle changes, and, in some cases, natural hormone supplementation. A temporary hormonal imbalance is often the cause: progesterone levels become to low to balance estrogen levels, leading to symptoms such as cramps, bloating, irritability, anxiety-depression, food cravings, and rampant mood swings. Some women also experience increased headaches or migraines. Stress lowers progesterone levels, and so can make the symptoms of PMS even worse. Many of the steps below are good general advice for any time you feel stressed, tired, or experiencing personal burnout.

Natural Treatments For Menopause, PMS, Thyroid Disorders And A Large Range Of Other Hormonal Problems

 

 Steps

1. Try a hormonal cream. In many women, PMS symptoms can be controlled by the use of natural progesterone supplementation, using products such as Pro-gest Cream, which doesn't require a prescription. The cream is applied during the symptomatic period (usually the 2 weeks before menses). Possible side effects are mild (drowsiness, lethargy; headaches rarely). Symptoms such as cramps, anxiety-depression, headaches, and mood swings can be greatly relieved in many (but not all) cases, and the effects can be felt within 1 hour of application.
   • Note: women with a history of migraines may require a higher, prescription-strength dose; if the progesterone seems to help a little but not enough (reducing frequency of migraines, for example, but not eliminating them), you should contact a doctor experienced in natural (or bio-identical) hormone replacement.
2. Take the pill. In some cases, birth control pills make the symptoms better, but in some cases they make them worse. If you're taking them, you might try a month without them while using another non-hormonal form of birth control to see if it helps. If not, remember that you still need to use alternate birth control methods in the first month of taking birth control pills again (or when switching from one BC pill to another).
   • Birth control pills or other synthetic progestins can interfere and/or block the effect of natural progesterone. Choose one or the other, not both.
3. Go get the 'normal' PMS types of assistant. If you suffer from menstrual cramps or any other physical pain during PMS and prefer not to use progesterone, purchase Midol, Pamprin, or Ibuprofen. Hot tea, hot showers or baths can raise body temperature, relax you, & reduce cramps.
4. Follow your cravings with caution: limit yourself to the small size of fries, or one piece of chocolate instead of supersizing or devouring the entire chocolate bar.
5. Take iron supplements. You may find that taking extra iron supplements can reduce chocolate cravings. You probably could use the extra iron anyway...you're losing a lot during menstruation.
6. Drink more water and take a calcium & vitamin D supplement. This helps with cramps and overall achiness.
   • Note: Calcium can block iron absorption. If you are taking iron supplements as well, be sure to take them at different times of day!
7. If you cry, think about why you feel this way. There are studies that show that women release more stress chemicals through tears than men.
8. Try not to elevate your mood through food or shopping; the positive effects are only temporary and the downside can be very long-lasting. Try to elevate positive moods; such as playing an online game like Perfect World as a Rogue, where you can feel free to let out your emotions as you see fit.
9. Minimize stress. The less you stress, the more of your own hormones will be available to help you, and less additional hormone will be needed. Try to externalize stress (exercise is a good method) rather than internalizing it.
10. Take it easy. Sleep more, treat yourself...this is the perfect time to get a manicure, facial, or haircut. Let the dry cleaners do your laundry. Order in Chinese food. Watch comedies. Create your own mini-spa. Relax with a glass of wine, a candlelit bubble bath, and easy listening music. Play an online game and join a faction like Rogue, where you can let out your stress killing monsters and at the same time also have people you can vent to about anything for an alternative support system!
11. Warn those who live with you...it's only fair, and they might be able to help with the stress reduction, too.
12. Dress with more flair! People will notice and give you more compliments, especially if you wear a color, material, or clothing cut that flatters your shape. No matter what you choose: whether it is cute shoes, a sparkly pair of earrings, or a new updo, make that one accessory special!
13. Be sure to smile and compliment people as well. Studies show that even faking a smile reduces stress and puts you in a slightly better mood.
14. Have a girl's night out. They'll understand.
15. Think before you speak, but don't overthink what you say to others.
16. Exercise. It releases endorphins, which will make you feel happier.

Tips

• Going through PMS is normal. To handle uncontrollable moods, just breathe deeply and slowly, and try to calm down.
• If you can't find a doctor familiar with natural hormone replacement, call your local compounding pharmacist and ask for recommendations. Most compounding pharmacists are very familiar with natural hormone supplementation.
• Some more subtle early warnings that you might be low on progesterone (before you bite someone's head off or dissolve into tears) are lack of motivation—not tired, exactly, but "Why am I sitting in this chair doing nothing?"; and abdominal tenseness—there's something inside your tummy that doesn't want to relax...that's your uterine muscle, the biggest muscle you've got, and it can't relax well without sufficient progesterone. Try applying a small dose of the progesterone cream; see if the symptoms improve in an hour.
• If you find yourself having severe menstrual mood swings, and later on can't even explain to yourself (let alone anyone else) why you freaked out, suspect low progesterone.
• If the very idea of using progesterone makes you nervous, remember that you are merely bringing your hormone levels back to what they're supposed to be; it's no more "unnatural" than a person with an underactive thyroid taking thyroid hormone. Recall that during pregnancy, your progesterone levels are a great deal higher than non-prescription PMS supplementation could ever make them (it's what keeps the uterus from contracting too early); we seem to survive pregnancy for the most part. Finding a prescriber familiar with the use of progesterone in PMS can also help; they can monitor your levels...but the fact that progesterone is allowed to be sold without prescription gives you an idea how safe it is, if used according to directions.
• Postpone any major decisions until you're past PMS time. When progesterone plunges, logic goes right out the window. During this week or so, you want to minimize stress.
• Don't plan to quit smoking, lower your starchy carbs, or cut caffeine cold turkey at this time. This will throw your off-balance hormones even more out of whack. Timing is everything, and there are better times to majorly adjust your lifestyle.
• Screaming never helps anyone unless they are really in danger. If you feel the urge to scream at people, get away and write your problems down. It takes discipline, but your thoughts become much more organized on paper. You might discover that the real reason you hate your coworker is that they don't understand your reasoning, philosophy, or what's bugging you. Or, you may need another dose of progesterone.
• This is a time that you are much more sensitive to your feelings; you'll feel like you're "all nerve endings." For example, if you can ignore that you hate your job for the first two weeks of the month, then PMS week is the time that you'll most likely feel depressed by it. If this is a sore spot for you, then write down why you get up and go to work, however insignificant. Finding that you like the people, the work, or even the paycheck can ease the mental stress of a poor job fit. If you write down what bothers you, then you'll be more motivated to change that part of your life.
• If there is something about your significant other, parent, or friend that really aggravates you, gently confront them about it without criticizing them...when PMS time is over. These are the people who love you, and as such, should be willing to listen or at least be aware of your hangups or issues with them. Consider writing out what is bothering you about these people; this may not be the best time to confront them. When you're not PMSing, you may find that they're not quite as idiotic as they seemed.
• This, too, shall pass. PMS is not forever!

Warnings

• Progestins in birth control pills, Provera, Depo-Provera, medroxyprogesterone do NOT have all the same effects as progesterone, and can make symptoms worse. Products such as Pro-Gest (OTC), Prometrium (prescription only), and progesterone made by a compounding pharmacy do contain the "real" progesterone, identical to your body's own.
• Not all PMS is progesterone related; if progesterone makes things worse, stop using it, try the non-homonal suggestions above, and consider consulting a prescriber experienced in natural hormone supplementation.
• If you use progesterone, do not use any cream or lotion containing mineral oil or petrolatum on the area of application. Mineral oil/petrolatum absorb hormones beautifully...but they don't absorb through your skin, so the hormone never gets into your system.
• Not all progesterone creams are created equal; some seem to "suggest" they have progesterone but don't actually contain any. I suggest to my patients that they begin with Pro-gest; if it works and they can recognize the effects they can always try something else...if it doesn't work, it'll be obvious.

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Through PMS. All content on wikiHow can be shared under a Creative Commons license.

Breast augmentation - An Alternative

How to Avoid Having Sagging Breasts As A Young Woman

At any given time, a woman may have issues with the way her breasts look. Simple lifestyle tips that include self breast massage, combined with proper bra fittings will help anyone's breasts look the best they can look. Keep in mind that while bras temporarily decrease sagging in breasts, wearing a bra does not prevent natural sagging.

Firm Sagging Breast Naturally

Steps

Wear a supportive brassiere Wear a supportive brassiere (bra). The way to look your best and protect the tissue of your breasts is to wear a bra that fits properly.

1. Have yourself properly fitted. Many women do not wear the correct bra, and they end up with something that doesn't do its job.
   • Look for a quality store which specializes in bras and foundation items. This can be a department store, specialty shop, or foundation store. These stores employ staff who are knowledgeable and stock a wide selection of BRANDS of quality products and bras for harder to fit women.
   • Consult with a professional bra fitter and have your body properly measured. Many quality lingerie stores and department stores offer this service for free.
   • Feeling shy? That's normal. Bring a female friend, a relative, or your mother. It's always nice to have someone at your side!
2. Select the correct bra for your needs.
   • Choose a bra with a wide back strap. The wider the back strap the more support you get in front. This may include bras with 3-6 hooks. You may like the look of a lacy bra with a one hook closure in the back, but it won't support larger breasts. Fortunately, colorful, lacy, cute, and/or sexy supportive bras can now be found in even the largest sizes.
   • Choose a bra designed to support large breasts. Many companies make structured bras designed to hold larger breasts firmly and comfortably.
   • Wear a supportive sports bra. This is particularly important in sports that have a lot of movement and bouncing, like running, soccer (football), and rugby. Larger breasted woman may need to shop for specialty sportswear online or in catalogs. Though it might be tempting, do not double up with sports bras. There are better options available even for the largest breasted women.

Make sure you are wearing your bra correctly

1. Put on your bra correctly. Take the proper amount of time to get dressed and be sure your straps are adjusted to your back. Straps tend to move around and get twisted during laundering. Handwash your bras whenever possible. Allowing them to air dry, rather than putting them in the dryer, will make them last longer. Be sure and shape the cups as they are drying.
2. Lean forward when putting on your bra to ensure your chest is centered and perky. Also, make sure the middle of the bra is centered with your body.
3. Look for the mid-point on your arm and your nipple line should be level with that middle area of your arm. If it is too low you aren't getting enough support.

Avoid health-related problems with breasts

1. The absolute best thing you can do to reduce the potential problems of sagging and fibro cystic lumps is to self-massage your breasts at least 3 to 5 times a week. This does two wonderful things: It releases stagnated fluids in the breasts for optimal breast health. It also can result in re-shaping and lifting them. Use a natural, organic breast massage oil, made just for breasts, for an enjoyable and deeply relaxing self breast massage.
2. Consult your physician. He or she might have some ideas that can help, or reassure you that your body is perfectly normal.
   • Your health care specialist may suggest a weight loss plan. It is common for women to gain weight in their chest. Don't be offended if your doctor puts you on a diet--you can't escape your genetic code. Your body may store fatty cells in your breast tissue, whereas other woman store it in their hips, thighs, and abdomen.
   • Avoid yo-yo dieting. If you are constantly changing cup sizes, the repeating weight gain and loss will inevitably stretch your breast tissue.
   • Report persistent back pain. You may need supplemental back support or a prescribed custom bra for your needs.

Do not go braless

1. Avoid going braless. Gravity will inevitably cause your breasts to sag. Going without a bra for extended periods of time will further stretch the breast tissue.
2. Do not wear your bra more than 12 hours a day. Studies have shown that wearing a bra more than 12 hours a day may increase breast cancer risk. Extended wearing of tight bras "cages" toxins within the breast tissue by preventing the natural flow of the lymphatic fluids, which are designed to cleanse these toxins out of the tissues.

Tips

• Stop obsessing. There's nothing wrong with large breasts if they're put in a flattering, well-fitting bra.
• Don't compare yourself to other women. Everybody's body is different. "Sagging" breasts, for example, are often simply healthy and perfect breasts that need a little support to look and feel their best. That's just as normal and healthy as women with tiny breasts.
• Specific back exercises can help alleviate back pain associated with having larger breasts. By strengthening your back muscles, you will be able to support your chest without odd leaning and poor posture. Many women develop their breasts quickly and underdeveloped back muscles may lack the strength necessary to support the growing chest. Make back workouts a frequent part of your workout plan.
• Work on your posture. Again, while it doesn't change the breast itself, it will make your chest look even better. Always hold your shoulders back.
• Launder your bra correctly. A worn bra will not support or protect you correctly. Hand wash or utilize a lingerie bag. Wash your bras in a gentle laundry soap with cold water. Hang to dry or dry flat and don't expose the bras to the heat of the dryer. The dryer heat will deteriorate the elastic.
• Buy bras regularly. An average woman's bra will last 3-6 months under typical use. After that, they start losing support.
• Lift and separate. Keep your breast lifted and separate with bras and appropriately fitting tops. Don't squish them together or flatten them down. It won't flatter you.

Warnings

• Forget "miracle creams" or "bust creams." They don't work and can be potentially dangerous because they are full of chemicals and preservatives, which you do NOT want to put on your breasts. The skin absorbs everything, and these products may be toxic.
• If you have pendulous breasts, avoid clothing items with little or no support, like spaghetti-top dresses, shelf bra camisoles, and so on. They won't look flattering and won't support you.
• Consider plastic surgery only in extreme cases. Keep in mind that plastic surgery is real surgery with real risks of mistakes, injury, and death.

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Avoid Having Sagging Breasts As A Young Woman. All content on wikiHow can be shared under a Creative Commons license.

How to Make Small Breasts Look Bigger

Ideally, every woman should be happy and comfortable with the body she has. Unfortunately, many women are not. If you are unhappy with your breasts and want to make them appear larger and firmer, read on for tips and tricks on how to achieve that without surgery or pills.

Sizing Them Up

Steps

1. Practice good posture. This is by far the least expensive and fastest way to make your breasts look bigger. Hold your head up, shoulders rolled back and down, chest forwards and spine straight. This alone can make your breasts look bigger and perkier, as well as making you look slimmer and taller.
2. Build up your pectoral muscles. Increasing the bulk of the muscles beneath your breasts will make them appear firmer and more rounded. Regular push-ups are the best way to achieve this - build up slowly until you can manage to drop and do 15 push-ups all at once.
3. Improve your core and arm muscles. Slimming your core (the muscles around your waist and ribs) and arms will make your breasts appear larger by comparison, without actually adding any breast tissue. Try yoga and pilates exercises that can help you build lean, long muscles without bulking up.
4. Wear the right bra size. Sadly, most women wear incorrect bra sizes because they've never been appropriately measured. The right bra should sit snugly beneath your breasts and cup all of the tissue closely, as well as making it easier for you to stand up straight. Measure your bra size yourself, or go in for a free professional fitting at a department store. (Don't feel shy about being professionally fitted - usually the ladies who do fittings are chosen for their warm and accepting demeanors. Remember, she's probably seen it all.)
   • Victoria's Secret advertises fittings, but don't go there. They carry a narrow range of bra sizes and, instead of telling you your true size, will simply try to get you into a size available at the store.
5. Know how to put on a bra correctly. Once you've been properly sized, make sure that you're putting on your bra in a way that will achieve maximum lift and comfort. Slip the straps over your arms, facing forward, so that the unhooked clasps are at your back. Bend over so that all of your breast tissue falls forward, and maneuver the bra over your breasts. Still bent over, reach back and clasp the bra. Adjust the band and straps as necessary.
6. Wear bras that enhance your breasts. There are many options available, so the best way to work out what gives you your desired effect is to go and try lots of different types on. The following types of bras are the best for women wanting bigger breasts:
   • Push up bras are designed to push your breasts up (as the name implies), and move the breasts closer together, creating more cleavage. They push the boobs up using padding usually made of foam. The best known brand for making push-up bras is Wonderbra. However, most lingerie stores supply them.
   • Padded bras, like push-up bra's, contain foam padding in the cups. They are designed to give fuller-looking breasts to small-chested women, but don't lift them or create extra cleavage.
   • Gel, air or water padded bras are the same as padded bras but are designed to look and move more naturally, and to give a more noticeable enhancement. The only down side to these is that they often cost more money. Also, air padded bras often need the padding replaced as the air leaks out.
7. Wear clothes with a detailed neckline. Lace, ruffles and jewels, gathered material, pleats, ruching and twists are some examples of what to look for on the neckline of clothes. This provides a visual boost and makes the breasts appear larger. When wearing ruffles, be careful that they are not too big that they overpower the size of your boobs, else they might make them look smaller rather than larger.
   • Stay away from low v or low scoop necklines, they'll seem to shrink the size of your boobs. Instead wear moderately high, asymmetrical, crew or gathered necklines. These are the most flattering for women with smaller breasts as they enhance their shape and make them appear bigger.
8. Use patterns and colours to your advantage. They can help to change the way the proportions of your body look. Generally light colours make something look larger, and dark colours make something look slimmer:
   • If you're wearing patterns or bright or light colours, then wear them on your torso not your bottom half. You should have duller colours on your bottom half to help make your figure look more in proportion.
   • Wear dark trousers and a top with horizontal stripes to make your hips appear narrower, and your breasts appear larger in comparison. The top should be in light colours.
9. Get a breast massage. Massaging your breasts is good for stimulating the nerves and for increasing blood flow to them. This causes the breasts to get bigger over time. Also, increasing blood flow to them may help to stop them from sagging as it delivers more nutrients to your breasts for repair as well as growth. You can give yourself a relaxing breast massage by setting aside some private time with yourself and then slowly undress. Lay down on your bed or sit over. Take your hands and cup your breasts from underneath. Move them in gentle circles. Then, starting from the nipple out, smooth your hands over your breasts in strokes.
10. As a last resort, use makeup to create the impression of larger boobs. Put a darker shade of foundation than your usual shade where you want shading to go to give the impression of cleavage. However this is not recommended for everyday use since it could smudge and look silly. But, for photos or a special occasion it may be worth giving a go. Don't rush it, you'll feel stupid if somebody realizes that you've painted your cleavage on.

Tips

• Body fat plays a major role in breast size. Lean figures usually have smaller breasts.
• Understand that beauty involves a wide array of body types and measurements, and this beauty includes a variety of breast sizes.
• Massage your breasts every time you take a shower to increase the blood flow and stimulate the nerves.
• It's a lie that men only like women with large breasts - everyone has their own preference. As long as you are healthy, try to be happy with your body.
• Wearing two bras can noticeably make your breasts look instantly bigger.
• Wearing a bra that is about one size to small can give you more cleavage

Warnings

• Sleeping with a bra on at night might seem like a good idea, but research indicates that it could cause the ligaments in your breasts to weaken.

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Small Breasts Look Bigger. All content on wikiHow can be shared under a Creative Commons license.

Prostrate

How to Improve Prostate Health

The prostate is a small gland found in men, near their bladders. Many men experience prostate problems, and as they get older it is important to watch for signs of prostate cancer. There are many lifestyle changes that can be made in order to protect yourself from issues with your prostate. Be sure you know about any family history with cancer or prostate problems. Improve prostate health by eating healthy foods, keeping your weight in check and visiting your doctor regularly.

Prostate Treatment

 

 Steps

1. Eat well. Make sure your diet includes a variety of fruits, vegetables, lean protein and whole grains.
   • Include foods with a lot of lycopene, such as red peppers and tomatoes. Lycopene is what makes fruit and vegetables red, and has been proven as a cancer-fighting ingredient.
   • Eat fish with high levels of omega-3 acids, including salmon and tuna. These foods will help your prostate as well as your heart and immune system.
   • Increase the amount of soy you eat. The properties of soy, which is found in many vegetarian dishes, fight cancer. Trading cow's milk for soy milk is one way to get more soy into your diet.
2. Lose weight. If you are overweight, get yourself on a diet and exercise plan that will get you in a healthy range. Maintaining a healthy weight will keep your prostate healthy.
3. See your doctor regularly. Have your prostate examined every year.
   • Talk to your doctor about any issues in your family history as it pertains to your prostate.
   • Discuss any symptoms you have experienced, including incontinence, impotence or if you have noticed an enlarged prostate.
4. Take zinc supplements. Most men do not get enough zinc in their diets, and supplements can help keep your prostate healthy. Zinc deficiencies have led to enlarged prostates.
   • Take 50 to 100 milligrams of zinc per day to reduce an enlarged prostate.
   • Be sure to discuss any supplements you are taking or thinking about taking with your physician.
5. Perform kegel exercises. Tighten the muscles around your scrotum and anus for a few seconds, then release. Do this exercise in 10 repetitions 5 times a day to improve your prostate health.
6. Try taking saw palmetto berry. This supplement has received mixed reviews from users and the medical field, so talk to your doctor before you try it. Some people believe it reduces inflammation and prostate enlargement.
7. Avoid alcohol. Limit the amount of caffeine you consume. Try to have only 1 cup of coffee per day.

Tips

• Know the symptoms of a potential prostate problem. These include blood in your urine, pain when you urinate or have sex, low back pain or always feeling like you need to urinate.

Warnings

• Make sure you do not ignore prostate problems. If an enlarged prostate is not corrected, it can lead to more serious problems including urinary tract infections, kidney and bladder stones and other problems with your kidneys and bladder.

Sources and Citations

• http://www.ameripros.org/impotence-and-prostate-health.html
• http://menhealthtips.com/foods-useful-to-improve-health-of-prostate-gland.html
• http://www.naturalnews.com/025169_Prostate_health.html
• http://www.merendi.com.au/news/7-ways-to-improve-prostate-health-in-90-days-part-1

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Improve Prostate Health. All content on wikiHow can be shared under a Creative Commons license.

Premature Ejaculation

How to Stop Premature Ejaculation

From adolescence, males train their bodies to ejaculate prematurely or promptly, in the bathroom & under the covers before they are caught masturbating. Then again, it is usually in a hurry with their first partner. Naturally for most adult males there is a need to prolong love making & re-train their body. In this article there are a number of techniques listed that can be used by themselves & in conjunction with each other for a man to learn how to control his ejaculation.

Premature Ejaculation Solution

Steps

1. The first step is to become aware of your own levels of arousal. Experiment, take your time and give yourself a very real self-loving exploration, not just a quick masturbatory release. Notice how your penis moves through distinct changes before orgasm and ejaculation, he's not just soft and then hard and spewing. There are four defined stages of erection: lengthening and filling; swelling; full erection; rigid erection. The fourth stage, rigid erection, characterized by a penis that's very stiff (a boner) and very hot, signifies ejaculation is close at hand. Through attentive self-arousal and the playful hands of your sweetheart you can learn how to stay for longer periods of time in the exciting, but less explosive, third stage of firm erection. When you feel yourself moving into the hard, hot level stop stimulation, relax and pay attention to your breathing. Breathe slowly and deeply. Tell your partner when you are about to have an orgasm. At this point the partner can slow down or stop to prevent a premature ejaculation.
2. The Power of Breath. Conscious breathing is a key for extended lovemaking. Rapid breathing excites and arouses you. Slow, controlled breathing, way down into your belly, calms you and helps delay ejaculation. Focusing on your breath takes your attention away from your genitals. Synchronizing your breathing rhythm with your partner's strengthens your connection with each other.
3. Perineum Pressure. Pressing on the perineum, a spot midway between your scrotum and your anus, will help to stop ejaculation because this spot reaches through to the prostate gland. It is the prostate that contracts and expands during orgasm and then expels the ejaculation fluid. Ask your partner to apply this loving pressure for you.
4. Testes Tug. When a man nears orgasm his scrotum rises up closer to his body. You can delay ejaculation by gently pulling your testes down and away from your body. Your partner can also do this for you.
5. Penis Tip Squeeze. Squeezing your penis just below the head or glans can help to stop oncoming ejaculation. It necessitates withdrawing completely from your partner during intercourse, but is an excellent way to begin practice on your own with masturbation.
6. PC (pubococcygeous) Muscle Contraction. This is simply squeezing your pelvic floor muscles, around the scrotum, penis and anus as you feel ejaculation approaching. An easy way to practice this is to interrupt your urine stream when you are going to the bathroom.
7. Ejaculation-free orgasm. One important thing to understand is that the problem really is ejaculation, not orgasm. When you feel you are just about to ejaculate, stop moving (your partner must stop, too) and contract the PC muscle very firmly during 10 to 20 seconds. You can then resume love-making. For this to work, your PC muscle must be strong enough. To train it: contract it 20 times 2s, 3 times a day. You should see progress in ejaculation control within a few weeks.
8. Passion Pump. This technique, which combines squeezing the PC muscles, rolling your eyes upward, touching your tongue to the roof of your mouth, and visualizing your sexual energy flowing up through your body while you practice controlled deep breathing is one of the most effective ways of delaying ejaculation. It's a Taoist sexual kung fu technique that has the added benefit of helping you circulate your sexual energy through your body rather than having it remain hot and heavy in your genital region.
9. Thrusting Technique. A superb thrusting technique that brings great pleasure to a woman and helps a man to last is a combination of deep and shallow thrusts. By shallow thrusts we mean your penis only enters 1½ to 2 inches inside your partner. These first couple of inches are the most sensitive part of a woman's vagina. Deep thrusts mean your penis enters as fully as you can. In this technique you combine a series of nine fairly quick shallow thrusts with one slow deep one. The shallow thrusts stimulate your partner's most sensitive vaginal tissues and at the same time create a vacuum effect that makes her ache for the deep thrust to come. And because most of your thrusts are shallow ones, exciting only the first few inches of your penis, you're able to rock on for much longer!
10. Use foreplay to your advantage, stimulating your partner first. If you want to have quite a bit of intercourse before ejaculation, it's best not to allow yourself(male) to be the one getting the attention!
11. Let him put the condom on himself. This improves the chance of him not getting too turned on beforehand.
12. Tackle relationship issues. Be sure that your head and heart are in the mood for sex as well as your body. If you're unhappy about something with your partner then sort it out first.
13. Exercise your pelvic floor. Many men say they are able to delay ejaculation by squeezing or pushing their pelvic floor muscles.
14. Stop and start. This is the most common technique used in psychosexual therapy. Practice stimulating yourself to the point just before ejaculation, then stop. Start again when the sensations have subsided. Repeat this three times. You should find the length of time before each stop gets gradually longer.
15. Change strokes. If you feel you've gained more control with the stop-and-start technique, try changing your stroke to something less stimulating rather than stopping all together.
16. Change positions. During intercourse, try the stop-and-start technique when the sensations become strong. When you're more confident, try changing positions rather than stopping. Some men last much longer when their partner is on top.
17. Remember that doing doggy style and missionary both increase pressure on the male so stay clear of these positions.
18. Think about baseball. Does the trick every time. In a really dire situation, think of your grandma's arm fat.

Warnings

• Do not let this stop you having intercourse. Intercourse can be beneficial to people by lowering stress levels and has even been found to reduce the risks of prostate cancer in males.

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stop Premature Ejaculation. All content on wikiHow can be shared under a Creative Commons license.