28 weight loss tips with exercise

WEIGHT LOSS TIPS #1. BENEFITS OF WALKING FOR WEIGHT LOSS

Exercise with walking is gentle but very effective, provided of course that you are walking vigorously and without any stop as long as you choose.

Benefits of walking

1. “Burn” calories, improves the rate of metabolism.
2. Helps strengthen the body, reduce local subcutaneous fat, helps to restore the loose body areas, as a result of the weight loss.
3. Helps to strengthen the bones (something especially important for women).
4. Reduces symptoms of varicose veins, helps the circulatory system.
5. Reduces blood pressure and pulse when you are relaxed
6. Help overcoming headaches.
7. Helps you be calmer with less stress, “intensity”, “nerves” that often cause greed, need for food.

After a good walk you would feel better, more relaxed, less stressed, and less “need” for food.

Walking can help weight loss

Walking can help you loose weight and not only that, it makes you feel less hungry and keeps the blood flow away from the digestive system. You can assume that you will burn up to 500 calories in an hour (depending on your step), which corresponds to a modest meal.

The main rules for enabling weight loss through walking are:

Start with small distances the first 5-6 days, walk a total of 15-20 minutes, but make a promise to your self to walk daily.

Gradually expand the distance, walking 10 more minutes every day, having the intension to walk for at least an hour.

Follow the same pattern with speed. The first day’s start with a slow but steady pace and as the days pass increases your pace.

Dressed comfortably, put soft shoes, with no or minimal heel.

Walking without tension, without tightening the body. Walk comfortably, not hunchbacked, do not pin your eyes on the ground. Walking vigorously, without stopping at every corner or shop you will meet. Do not hold anything in your hands.

When you first start walking you may feel stiff, sore. This is natural, because your muscles work. But if you have difficulties in breathing, or have tachycardia, moderate your step, or stop to rest, resume walking, but at a slower pace and less time.

You can walk anywhere, any time you want. Inside the streets filled with traffic, or somewhere quietly, with or without company. Choose what suits you more. Choose a destination every time you walk. Walk from home to a friend’s house, or to go to the market.

The best is to do your walking with no stops, so you will have better results. If this is very difficult for your, split it into two parts.

The ideal is to get to walk 5-6 kilometers in an hour.

WEIGHT LOSS TIPS #2. YOU CAN EXERCISE ANYWHERE, ANYTIME

Do not avoid movement. The more you move the more weight you will loose.

Use the stairs and not the elevator

When you go shopping or on any job, do not take your car.

Use the bus. This will make you walk to the bus stop, when you go and when you return.

A good idea is to walk one or two stops and then take the bus, and then get off one or two stops before your final destination

WEIGHT LOSS TIPS #3. USE MORE COMPOUND EXERCISES

Choose compound exercises when exercising with weights, such as projections and squat with variations, pressure drills, exercises involving the entire body, dumbbells or pulleys to stimulate the heart and respiratory activity to burn more calories and release more hormones that help burn fat and enable better body development.

Use less isolated exercises and machines. Make your heart to pump and lungs to work during training with weights. If you breathe heavily and impulses of the heart are increased, then your body releases hormones that help weight loss and fat burn and also stimulate your metabolism.

WEIGHT LOSS TIPS #4. INCREASE THE DENSITY OF EXERCISE

Many people have heard about exercise intensity, but few know about density, which simply means to perform more work in less time. To achieve that, you can increase the density of the exercise by decreasing the rest interval between the sets when exercising with weights. To speed up weight loss, reduce the rest intervals to less than 60 seconds, 45 seconds and end at around 20-30 seconds between sets. Experiment with cyclical training, which you will perform three, four or more exercises in a row without rest. Use more “super sets” (biceps, followed by triceps, followed by chest with back). Do abdominal and calves between exercises instead of relaxing. Take your pulse and breath during the strength training.

WEIGHT LOSS TIPS #5. EXPERIMENT WITH MORNING CARDIOVASCULAR EXERCISES

Do aerobic exercise early in the morning with an empty stomach (note: time is not critical, but will give you add extra advantage). If you are interested in maintaining a fat free body, you should eat a light protein meal (egg whites for example) or take a protein drink 20-30 minutes before the aerobic exercise.

WEIGHT LOSS TIPS #6. ENRICH YOUR EXERCISE PROGRAM

Is the training you have been doing boring? Change the type of exercise, the program or the intensity. Try 20-30 minutes training with high intensity, alternating with 30-45 minutes of normal intensity. You can apply this to cycling or walking outside. Make kickboxing, then mountain biking in replacing the aerobic exercises. The combinations are endless. Do not limit yourself.

WEIGHT LOSS TIPS #7. SPRINT

Replace 1 or 2 aerobic training sessions with sprint. Run a level road or a hill or even on the track if you have access, instead of the traditional aerobic exercise. Beware that before you try this form of exercise you need to be in good shape and have the approval of a doctor.

WEIGHT LOSS TIPS #8. EAT LIGHT AT NIGHT.

Make your program so that the last meal of the day is 3 hours before sleep. If you eat something at night, keep the calories low; choose something light with more protein and carbohydrates rich in fiber with little fat.

WEIGHT LOSS TIPS #9. REDUCE CARBOHYDRATES GRADUALLY DURING THE DAY

Do not eat starch carbohydrates after 3pm.

WEIGHT LOSS TIPS #10. REDUCE THE CONSUMPTION OF CARBOHYDRATES

Keep carbohydrates low, approximately 25-30% of your total calories for 3 days (increase protein and good fats for compensation). At the 4th day consume high amount of carbohydrates.

WEIGHT LOSS TIPS #11. TRY TO REMOVE WHOLE GRAIN PRODUCTS FROM YOUR DIET

Some people have sensitivity to gluten contained in whole grain products, causing inflation by making weight loss difficult. Remove some starch foods from your diet and increase fat free protein and vegetables then you may as well increase the weight loss.

WEIGHT LOSS TIPS #12. EXPERIMENT BY REMOVING MILK FROM YOUR DIET

Some people have lactose intolerance or are allergic to milk and not know it. Try to remove them from your daily diet and see the effect on your weight loss attempts.

WEIGHT LOSS TIPS #13. TAKE INTO ACCOUNT THE GLYCEMIC INDEX(GI)

The glycemic Index is not the primary factor in the program for weigh loss. The first criterion to choose carbohydrates is whether the carbohydrate is natural or not. However if you know you have intolerance to carbohydrates, then the glycemic Index is more important. For starch foods prefer sweet potatoes, brown or Basmati rice (not white or instant rice), beans, lentils, peas or barley.

WEIGHT LOSS TIPS #14. EAT MORE LOW FAT FRUITS

Some people completely cut fruit in a strict weigh loss diet. This may be good for short periods, but the fruits and vegetables have high nutritional value and should not be removed in most cases. Eat fruit, but calculate the calories they contain and try to prefer fruits low in calories such as apples, grapefruit (some fruits like bananas have 120 calories, while an apple has 80 and the orange on average about 60 calories). Avoid fruits with a lot of calories such as grapes. Avoid juice entirely because they are rich in calories and it is preferable to eat whole fruits to take and fiber.

WEIGHT LOSS TIPS #15. EAT VEGETABLES AND FIBER

Eat as many green and rich in fiber vegetables and salads. They have many benefits of offer to your health and diet.

WEIGHT LOSS TIPS #16. DO NOT «DRINK» CALORIES

No milk, no juice, no calories in liquid form. Drink lots of water and green tea.

WEIGHT LOSS TIPS #17. DO NOT EAT PROTEIN BARS OR NUTRITIONAL BARS

Some «nutritional bars» are made entirely from food ingredients, and they are preferable than others, but all the protein bars are processed food. When it comes to weight loss you need to be strict in your diet, so get rid of the bars.

WEIGHT LOSS TIPS #18. MAKE A BREAK FOR 3 DAYS

If you are feeling stressed and if you are on a weight loss diet and exercise without breaks for more than 3 to 4 months, relax for a while. Stop everything and relax. Leave the nervous and endocrine system to rest and prepare for the next stage. Eat less during these days because your requirements for calories are lower, otherwise you can take more weight. After this break start the exercise again, fully relaxing and more stubborn.

WEIGHT LOSS TIPS #19. RE-THING ABOUT YOUR WEIGHT LOSS GOALS

Be specific and clear on what exactly you want. Not vague generalities such as «I want to loose weight». Write your goals on a piece of paper have it always with you. Twice a day, morning and evening, have a look at them and mentally envisioned yourself with the body you want to have. Feel how you would feel (emotionally) if you had already succeeded. Remember, if you have a negative image for you, you will not be able to loose weight and you will end up sabotage yourself.

WEIGHT LOSS TIPS #20. DRINK MORE AND MORE WATER

Water is vital for the proper functioning of the body. It is the most important element in our organism. You need to try and drink at least 4 liters of water a day.

WEIGHT LOSS TIPS #21. INCREASE THE FREQUENCY OF EXERCISE

If you are exercising less than 6 times a week, 30-45 minutes of aerobic exercise, then gradually increase the duration and frequency to 6 days, 30-45 minutes (if you already started to loose weight by doing 4 days a week from 30 minutes, then do not increase the frequency of the exercise). If you already do daily aerobics, increase the intensity and watch your diet.

WEIGHT LOSS TIPS #22. INCREASE THE INTENSITY OF EXERCISE

Remember that you can increase the intensity of the exercise and burn more calories at the same time. Challenge yourself by noticing how many calories you can burn at the same time. Keep a personal record. Try to exercise with a partner so as to help and inspire each other. Make aerobic exercises more efficient, not only the training with weights. Look for new limits. Remember, your body can adapt to your needs.

WEIGHT LOSS TIPS #23. CUT THE ALCOHOL

Do not drink any alcohol. Not even a beer or even a glass of red wine. Not even in controlled amounts. Even if this sounds impossible, it is a matter of principle and self-discipline as the program becomes progressively tighter.

WEIGHT LOSS TIPS #24. CUT THE JUNK FOOD

If you have weight loss results on a weekly basis, then you can reward your self with a «free lunch» once or twice a week. But if you do not have results you should be stricter. The meals you have must be composed of clean food, as this is enough to increase your metabolic rate, but do not eat junk food because it will be harder to loose fat and weight. Leave the results to determine how strict your diet should be.

WEIGHT LOSS TIPS #25. MAKE AN OVERVIEW OF HOW YOU LIVE YOUR LIFE

Look and analyze other areas of your life besides exercise and diet. Sleep, anxiety, recovery, alcohol, smoking, chemical products. You have anxiety and you cannot recover properly? Improve the quality and quantity of your sleep, reduce stress and look carefully if you are exercising too much and as a result you do not let your self to fully recover from your training. Smoke? If so, consider that you may take some weight when you decide to stop, but you must get rid of this unhealthy habit! Put your life in order and do it now. Analyze your diet more carefully. Block or reduce foods with added colors, flavors or preservatives. Cut alcohol and processed foods of any kind. Look for what is not natural and remove it from your diet. You can consume organic products. Keep your diet as clean as possible.

WEIGHT LOSS TIPS #26. MEDICAL ADVICE

Last but not least, if all else fails, see your doctor for a medical check up. Make comprehensive blood tests, hormone tests, endocrine (for thyroid). If there are any problems, follow the instructions and the treatment proposed by the doctor (natural or pharmaceutical). You can get a second opinion if you are not given a physical therapy (the natural way is always the best and healthiest). If everything is normal, then start exercising immediately! The only thing that stops you is you yourself.

WEIGHT LOSS TIPS #27. SET YOUR PACE

You may have managed to get half of a mountain path; you can temporarily stop to enjoy the view, preparing for the final climb to the top and continue to find your next goal. Keep in mind that it is normal to have peaks and back on your progress because this is how your body works and adapts.

WEIGHT LOSS TIPS #28. AVOID FOOD THAT HAS NO NUTRITIONAL VALUE

Besides the weight loss tips through exercise there are also some tips on how to loose weight by watching your diet and being selective on what food to eat and what not.
There is food that contains a lot of calories, but with very low nutritional value. There are two major categories of nutrients:

Caloric substances: Carbohydrates, protein and fat. These substances contain calories and are necessary for the proper functioning of the body.
Non-caloric substances: This includes vitamins and minerals. There are also the antioxidant substances.

What type of food to avoid:

Fried potatoes, fried chicken (nuggets), crisps and other fried foods: A portion of chips from a fast food can reach up to 600 calories and 30 grams of fat. What does this mean? Many calories and little value.

Sweets, drinks with sugar and other sweet processed foods: A few sweets can contain 100-200 calories, additives and dyes, many calories (from sugar) and some trace elements.

Processed carbohydrates like crackers, biscuits, white rice and white bread: The processed carbohydrates contain some vitamin B complex, but nothing else.

In conclusion, the most important tip is to believe in the value and necessity of exercise for a successful weight loss. The weight loss tips with exercise presented above are just a guideline to help you create your own action plan for weight loss. The most important of all is to be able to change habits and include exercise in your daily schedule. Exercise is one of the most important factors for weight loss, especially for the long-term preservation of it.

Remember that it is not possible to lose weight without a negative energy balance, i.e. you must eat less and to “burn” the extra calories with exercise. It is necessary to make a commitment to your self and to others that you will be persistent in your effort, that you will insist on a daily basis to exercise and to follow your diet.

11 Delicious Weight Loss Foods

Yogurt

Mmmm. This creamy, tangy snack is loaded with calcium -- and studies show that calcium may curtail weight gain by hindering the absorption of fat in the small intestine.

Eggs

Turn breakfast into a fat-burning morning boost by skipping the stack of pancakes and feasting on a couple of eggs instead. According to a study, huevos beat out carbs when it came to helping folks feel full longer and helping them beat back snack attacks later in the day.

Pistachios

Nuts may be high in fat, but it's the healthful unsaturated kind of fat found in pistachios. And like all nuts, pistachios offer lots of hunger-curbing protein and fiber. All of these qualities together explain why adding pistachios to the diet helped dieters in a study curb their appetites and lose more weight.

Grapefruit

Of all the foods rumored to boost weight loss, grapefruit is likely the most famous. And research confirms that this fruit's get-slim celebrity status is for real. One study in particular revealed that eating half a grapefruit before each meal helped dieters shed more pounds than people who skipped the tart appetizer.

Avocado

This green goddess of heavenly, creamy taste can help you whittle your waist. It's true! Researchers suspect that the unsaturated fat in avocados may ratchet up body levels of the hunger-halting hormone called leptin -- a hormone that lets your brain know that you're full, so you stop eating.

Mushrooms

If you want to try an easy and tasty calorie-cutting trick, then replace the meat in your favorite recipes with mushrooms. You'll automatically cut about 420 calories out of a meal, partly because you'll skip all the belly-padding saturated fat contained in meat.

Olive Oil

This rich-tasting oil found in salad dressings and marinades contains a hunger-busting monounsaturated fat called oleic acid -- which triggers a complicated process in the gut that ultimately tells your brain you're full and makes you want to stop eating.

Whole Grains

Ready to trade your belly bulge for a flat tummy? Then toss your refined grains into the garbage, and eat more whole grains instead. Research shows this one move can help whittle your middle. We're talking brown rice, quinoa, steel-cut oats, whole-grain cereal, and 100% whole-wheat bread and pasta.

Red Pepper

Add some heat to your meals and you'll boost not only the taste but also the effectiveness of your weight loss diet. A dash of cayenne pepper or some diced jalapeno or red peppers will do the trick. They all contain capsaicin -- the heat-inducing compound in red peppers that, according to research, tamps down appetite and curbs food intake later in the day.

Fava Beans

Creamy and hearty, fava beans are a lean protein source bursting with flavonoids. And in a 14-year study, these special antioxidants were shown to help hinder the accumulation of extra belly fat.

Rice with Veggies

Adding some high-fiber vegetables like broccoli, carrots, and kale to your rice will obviously help lower the calorie count. But not only that. Adding veggies to rice at lunchtime appears to slow stomach emptying, according to research. The end result? You feel full longer. In fact, people in a study ate much less at dinner when they added veggies to their rice at lunch.

Weight Loss Target Date Calculator

Do you have 20lbs to lose? 30lbs? More? The Weight Loss Target Date calculator gives you an idea of how long it will take to lose that weight. After you enter your info, the calculator estimates how many calories you need to stay at the same weight (total daily calorie needs). It then calculates 5 different calorie deficits and how long it will take you to lose those pounds. 

(If you want to calculate your total weight loss percentage, use the Weight Loss Percentage calculator.) 

Instructions: 

1) Enter your current weight, height, age, and activity level, as well as your start date for losing weight and the number of pounds (or kilos) you want to lose. 

2) Click "Calculate." 

3) The Weight Loss Table gives you 5 options to choose from. Pick the one you feel most comfortable with.

• Option 1: 500 calories less than your total daily calorie needs. (approx. 1lb a week -- add in more exercise to burn more calories)
• Option 2: 15% less than your total daily calorie needs. (slow but steady)
• Option 3: 20% calories less than your total daily calorie needs. (average loss)
• Option 4: 25% calories less than your total daily calorie needs.(moderate)
• Option 5: 30% calories less than your total daily calorie needs. (aggressive)

Note: This calculator will not go below 1200 calories a day for women and 1800 calories a day for men. 

Female    Male
Weight:	lbskg
Height:	ft.min.cm
Age:	years
Level of Activity: [Help]	Sedentary  Lightly active  Moderately active  Very active  Extremely active
Start Date:	Jan  Feb  March  April  May  June  July  Aug  Sept  Oct  Nov  Dec     01  02  03  04  05  06  07  08  09  10  11  12  13  14  15  16  17  18  19  20  21  22  23  24  25  26  27  28  29  30  31      2009 2010 2011 2012 2013
Amount to Lose:	lbskg

Fastest Ways to Lose Weight

1. Take the stairs, not the elevator

You probably have heard this one before, but did you give it a try? A good friend of mine lost 15 pounds in a few weeks by just taking the stairs in his apartment building. Depending on the intensity, you will be losing approximately 300 calories for 30 minutes of taking the stairs and you will be improving your heart condition at the same time. Just make sure the stair case you are taking is safe, clean, well illuminated and ventilated to make it a pleasant experience.

2. Don’t look for a close parking spot if you want to lose weight fast

Instead, park further away, and walk! On a weekend, you might even save yourself some time by not driving in circles hoping to find a nice spot close to the mall entrance. Losing weight AND saving time at the same time? Sounds like an easy fast way to lose weight to me!

3. Avoid the middle of the grocery store

That’s where all of the processed foods are. Instead, try to stick to the edges of the grocery store, where the fresh produce, whole grains, and dairy are. I personally love the flower displays and fruit and vegetable sections by the entrance. Fill your shopping cart there and you won’t feel like you need to put more stuff into your cart when approaching the middle aisles. This way you will be able to stock on healthy foods with least calories that will make it easy to lose weight fast. You can also check out 7 Foods with Least Calories for some great food tips.

4. Keep a food journal to start losing weight

Making notes in a small notebook or in your phone to record everything you eat and drink during the day would be a great way to control what you are having on a regular basis. Try it for a week and review your notes. You’ll be able to clearly see all the healthy choices you made and all the things you still need to work on next week to keep losing weight. Not sure where to start? See these awesome tips for keeping a food journal.

5. Prepare your own meals at home, rather than eating out

Image source: sirkecikonak.com

Not only you will know that only good fresh ingredients were used to prepare the meal, you will also know that there were no odd unhealthy things like MSG added to your food. Serving sizes at restaurants are 2 to 3 times what they ought to be, and at home you will be able to make sure the portions are of a normal size. Wonder which foods are the best for losing weight fast? See the list of 7 Healthiest Foods for Losing Weight to get the idea.

6. Learn what a serving size is

Another important thing is to know how much food a normal size serving is. A serving of meat or fish should be about the size of a deck of cards. A serving of almost everything else ought to fit in the palm of your hand. And most importantly, if you feel full, do not make yourself eat up everything you have left on your plate. Listen to your body and you will know when it’s the right time to stop.

7. Be easy on bread if you want to lose that weight faster

It’s best to avoid bread altogether, but if you necessarily must have some, opt for whole grain bread, rather than processed white bread. It has fiber and it has way less calories. And it tastes better too! It might take some time to start eating less bread, but once you do, you’ll see that this is probably one of the most effective and fastest ways to lose weight.

8. One of the fastest ways to lose weight – saying “No” to soda

It will be perfect for your weight loss if you stop drinking soda altogether and substitute it with water. However, it’s not an easy habit to break. So if you absolutely can not live without a sweet drink, replace soda with fresh squeezed juice or home made lemonade. Assuming you drink 16 ounces per day, you’ll save more than 43,000 calories a year by ditching the soda.  And what a big improvement for your weight loss progress and overall health that would be!  Some people think they are not putting on weight as they drink diet soda.  But the worst part is, diet soda is even worse than regular soda.  Watch this video by Dr. Mark Hyman to see how diet soda makes you gain even more weight:

9. Ditch the dressing and other salad toppings

Salads with loads of leafy greens are marvelously nutritious and low-cal, unless you cover them in salad dressing and croutons. One of the fastest ways to lose weight is to have as much salad as you can, only substitute the dressing with some vinegar, olive oil or lemon juice. Your body will be spending more energy on digesting these salads than it will be getting out of them, so you’ll be shedding pounds like never before if you start eating a couple of salads without traditional dressings every day.

10. Drink an 8-ounce glass of water before you eat a meal

Try drinking a glass of water 15-20 minutes prior to your meal. This way you will not be dissolving stomach juice you need for a proper digestion, and you will be able to take the edge off your hunger. And as a result you will eat less — what an easy and fast way to lose weight, huh?

How to Lose the Weight and Keep It Off with Acupuncture and Chinese Medicine

Weight loss comes under the topic of "Weight Control", because we are concerned with the loss and MAINTENANCE of loss of weight. This is a multi-faceted problem, and a good program involves diet, exercise and stress reduction techniques. Chinese acupressure and digestive aid exercises are also useful tools in the battle with weight loss.

Read more about acupuncture for weight loss Acupuncture is an ADJUNCT therapy. It is not a panacea or a wonder cure in the treatment of weight control. But, acupuncture is effective in making it easier to lose and maintain that loss if the patient is willing to change their lifestyle. The exact mechanism by which acupuncture works is unknown but we know that acupuncture needles inserted into specific points on the body and in the ear release endorphins which have a calming and relaxing effect that makes it easier to deal with stress, frustration and anxiety that can trigger overeating and bingeing on fattening foods. Also endorphins affect the digestive and hormonal systems so acupuncture can help rebalance the organ systems that are running too fast- or in this case too slow—i.e., the metabolism and the will power.

The Acupuncture Treatment

In order for the acupuncturist to choose the correct points for you, you must first come in for a consultation to discuss your particular pattern of overeating, and let the practitioner know in your intake form if there are any real digestive difficulties. Then the acupuncturist would check your pulse to discern the general state of your energy and measure the health of your stomach energy in particular, and then they would look at your tongue to check for cracks, peeling or puffiness on the stomach area, or a suspicious yellow or thick white coating that might indicate troublesome heat or coldness in the stomach and would provide some clues as to why the person was gaining weight.

The Acupuncture Points

Then, armed with this information, the acupuncturist would devise a treatment protocol using a combination of ear and body points. Although the Chinese developed the system of auricular (ear) acupuncture a long time ago, as one of the various Microsystems of the body containing all the points relating to the major organs and body parts, a Frenchman by the name of Nogier, discovered many more acupuncture points on the ear that pertain to Western medicine such as points called "Adrenal", "Pituitary", "FSH", "Ovary", "Thyroid", etc. 

Many of the points from both ear acupuncture systems that are important for weight loss treatments are:

• Mouth - for the impulsive eater who may also smoke a lot and talk a lot
• Stomach - for the person who eats even after they're full or who's constantly nibbling
• Hungry - for general appetite control
• Lung - for food addicts, and people who love chocolate, sweets
• Shenmen - a calming point, for the psychology overlay for anxiety, anger, frustration, insecurity
• Endocrine - for water retention that's responsible for some of the weight gain
• Adrenal and Ovary - if weight gain is due to menopause or P.M.S.
• Spleen - for sugar imbalances and hormonal disturbances
• Kidney - for water retention, and nervous system and hormonal imbalances
• Thyroid - for slow metabolism

The practitioner chooses two or more of these points for each treatment depending upon the patient's problem and personality profile regarding overeating.

Next, body points would be selected

.

During the first few treatments, most likely the "Four Gate" points (LI 4, Liver3) would be used to circulate the energy throughout the body and calm the nervous system. Ren 12, the front collecting point of the stomach energy would be chosen for many treatments, as would Stomach 36, three inches distal to the eye of the knee that tonifies the energy and helps circulate oxygen and blood of the whole body and of the stomach in particular. Then, based on the diagnosis, the practitioner may add Stomach, 40, the master point for mucous, or Kidney 7 or 10 for edema or water retention.

The acupuncturist may use electro stimulation on some of these acupuncture points to increase the endorphin release and stimulate the metabolism. The needles would be kept in place for around thirty to forty-five minutes depending on how much support was needed for the patient, and after the needles are removed, ear tacs with adhesive on them are often placed in the same spots on the ear to continue the stimulation between treatments. The way it works is this: when the patient feels an urge to eat, s/he applies mild pressure to the point or rubs it back and forth for about 20 seconds. This type of acupressure stimulates the point, causes a mild endorphin release, relaxes the patient and helps them to regain their willpower or resolve about resisting the temptation to eat. The patient removes the tacs at home after three days and throws them away or takes them out sooner if there is any irritation or discomfort. It is a good idea to also remove oneself from the location, person or food that triggers the resistance to the diet or contributes to the breakdown of willpower. For example, one might want to stay away from the kitchen and refrigerator between meals.

The Treatment Plan

The number of acupuncture treatments necessary depends on the patient's goals for losing weight, the speed at which they want to lose, and their commitment to keeping the weight off. If the overeating is severe, a treatment every day for the first five days is appropriate and can then taper off the second week to every other day and the third week to every three days. For the average patient who wants to lose between five to ten pounds, one treatment every three days or twice a week until they reach their goal is appropriate, and then a booster treatment once every two weeks is optimal. After a few booster treatments, the patient and practitioner will mutually decide when to terminate frequent treatments and then can aim to meet approximately four times a year at the change of seasons when energy levels are unstable and tonification and harmonizing of one's system is appropriate for everyone.

Nutritional Counseling and Lifestyle Changes

As was mentioned earlier, a good weight loss program includes nutritional counseling and exercise as well as a commitment to make permanent lifestyle changes. The acupuncturist can help with nutritional counseling and can discuss a diet regimen that the patient can live with and maintain for the long term. A diet that is high in fiber and low in fat, with moderate amounts of low-density carbohydrates and low-fat protein is usually the best choice to adopt. With this type of a diet program, the patient can avoid the pit-falls of yo-yo dieting or the tendency to lose weight and then regain it. 

Other important tools that can aid in weight loss are stress reduction techniques and a moderate exercise regimen. The acupuncturist can suggest various stress reduction methods that may include breathing exercises, Tai Chi, yoga, meditation or biofeedback. And since the goal of a weight program is not only weight loss but the maintenance of that loss, an exercise program that the patient likes is the best one to choose. The patient could try starting a program that includes brisk walking three times a week for forty minutes. After a few weeks when stamina is increased, they could try walking five times a week. After that more aerobic exercise can be added such as the treadmill, stair climber or aerobics classes, cycling or whatever from of rigorous exercise the person enjoys and can maintain for the long term. It is a good idea to use free weights beginning with three pound weights and practicing just two to three sets of arm curls three times a week. Moderate weight training builds lean body mass and helps to reduce body fat as well as strengthen and build bone mass and reduce the risk of osteoporosis.

Chinese Herbal Medicine and Supplements

Next a good individualized nutritional supplement program is important because everyone has a different metabolism and different needs for nutrients. It will include vitamins, minerals, herbs antioxidants, phytochemicals and nutraceuticals. These will support the diet program and balance the blood sugar to help give the body the strength, energy and defense it needs to maintain the healthy life style that s/he has begun.

Many diet and appetite suppression products are available on the market and surprisingly there is a very effective and safe ancient Chinese herbaL formula for digestion that comes in a pleasant tasting chewable wafer form called BAO HE WAN. The ingredients are:

• Shan Zha (Fructus Crataegi) --promotes digestion of meat and fats; dissolves food accumulation
• Shen Qu (Medicated Leaven) -- digests alcohol, rice and vinegar and dissolves food accumulation
• Lai Fu Zi (Semen Raphani) -- digests starch (wheat and breads)
• Ban Xia (Pinellia), Chen Pi (Tangerine Peel), and Fu Ling (Poria Cocos), -- resolve dampness and food accumulations
• Lian Qiao (Fructus Forsythiae) -- clears stomach heat that may result from accumulated food that dries up the digestive liquids

When this famous herbal formula is drunk as a tea, other herbs may be added if there is gas or abdominal distension such as cardamon or magnolia bark. Or if constipation is a problem a gentle laxative like Semen Pruni or Huo Ma Ren may be used. However an important concept of Chinese medicine is to diagnose properly and treat the patient with the correct herbs so as not to consume body fluids or disturb electrolyte balance. Food accumulation may be due to stomach deficiency so the practitioner may add other herbs such as Codonopsis to tonify the stomach energy so the food could descend properly through the digestive tract.

Breathing and Abdominal Excercises

While the patient is undergoing the behavior modification program and is successfully losing weight, it is a good idea to incorporate a set of deep breathing and abdominal exercises that utilize the acupuncture meridians or energy lines on the body to stimulate relaxation and digestion. If we practice deep abdominal breathing while lying down for a few minutes in the morning before we arise, we will not only take in more oxygen but will stimulate the stomach, spleen, kidney ,and reproductive energy lines that are all located on the center of the torso . Digestion will be improved and all those organs will function more effectively. We will also start the day with more energy and clarity.

Another method of stimulating these same organs in the stomach region is the abdominal finger pressure massage that follows the direction of the large intestines. This massage may also be performed in bed in the morning and evening and will gently stimulate all the points on the central torso and will not only encourage proper digestion but will foster homeostasis or the harmonious balancing of the hormone and endocrine systems of the body.

Pressure Points

Last but not least, three pressure points on the body may be stimulated daily for two minutes each that will promote the general health as well as aid digestion, elimination and relaxation. These points are: Large Intestines 4 (HEGU); Pericardium 6 (Neiguan); and Stomach 36 (Zusanli). The points should be pressed with strong continuous pressure for approximately two minutes each and may be said to comprise a self-healing treatment.

While no guarantee may be given for acupuncture treatments for weight loss, the self-motivated patient who will take the time to practice most of the things outlined here will most likely be pleased with the results that she finds within a reasonable amount of time.

Acupuncture and Oriental medicine is an art and a science that takes years to master. Look for an acupuncturist with experience in the treatment of weight loss/management on www.Acufinder.com.