YOUR PERFECT HEALTH IS EVERYTHING

A Consumer's Guide to Fats

Once upon a time, we didn't know anything about fat except that it made foods tastier. We cooked our food in lard or shortening. We spread butter on our breakfast toast and plopped sour cream on our baked potatoes. Farmers bred their animals to produce milk with high butterfat content and meat "marbled" with fat because that was what most people wanted to eat.
A Consumer's Guide to Fats

But ever since word got out that diets high in fat are related to heart disease, things have become more complicated. Experts tell us there are several different kinds of fat, some of them worse for us than others. In addition to saturated, monounsaturated and polyunsaturated fats, there are triglycerides, trans fatty acids, and omega 3 and omega 6 fatty acids.

Most people have learned something about cholesterol, and many of us have been to the doctor for a blood test to learn our cholesterol "number." Now, however, it turns out that there's more than one kind of cholesterol, too.

Almost every day there are newspaper reports of new studies or recommendations about what to eat or what not to eat: Lard is bad, olive oil is good, margarine is better for you than butter-- then again, maybe it's not.

Amid the welter of confusing terms and conflicting details, consumers are often baffled about how to improve their diets.

FDA recently issued new regulations that will enable consumers to see clearly on a food product's label how much and what kind of fat the product contains. (See "A Little Lite Reading" in the June 1993 FDA Consumer.) Understanding the terms used to discuss fat is crucial if you want to make sure your diet is within recommended guidelines (see accompanying article)

Fats and Fatty Acids

Fats are a group of chemical compounds that contain fatty acids. Energy is stored in the body mostly in the form of fat. Fat is needed in the diet to supply essential fatty acids, substances essential for growth but not produced by the body itself.

There are three main types of fatty acids: saturated, monounsaturated and polyunsaturated. All fatty acids are molecules composed mostly of carbon and hydrogen atoms. A saturated fatty acid has the maximum possible number of hydrogen atoms attached to every carbon atom. It is therefore said to be "saturated" with hydrogen atoms.

Some fatty acids are missing one pair of hydrogen atoms in the middle of the molecule. This gap is called an "unsaturation" and the fatty acid is said to be "monounsaturated" because it has one gap. Fatty acids that are missing more than one pair of hydrogen atoms are called "polyunsaturated."

Saturated fats (which contain saturated fatty acids) are mostly found in foods of animal origin. Monounsaturated and polyunsaturated fats (which contain monounsaturated and polyunsaturated fatty acids) are mostly found in foods of plant origin and some seafoods. Polyunsaturated fatty acids are of two kinds, omega-3 or omega-6. Scientists tell them apart by where in the molecule the "unsaturations," or missing hydrogen atoms, occur.

Recently a new term has been added to the fat lexicon: trans fatty acids. These are byproducts of partial hydrogenation, a process in which some of the missing hydrogen atoms are put back into polyunsaturated fats. "Partially hydrogenated vegetable oils," such as vegetable shortening and margarine, are solid at room temperature.

Cholesterol

Cholesterol is sort of a "cousin" of fat. Both fat and cholesterol belong to a larger family of chemical compounds called lipids. All the cholesterol the body needs is made by the liver. It is used to build cell membranes and brain and nerve tissues. Cholesterol also helps the body produce steroid hormones needed for body regulation, including processing food, and bile acids needed for digestion.

People don't need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical U.S. diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meat, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.

Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol. (See "Fat Words.")

A person's cholesterol "number" refers to the total amount of cholesterol in the blood. Cholesterol is measured in milligrams per deciliter (mg/dl) of blood. (A deciliter is a tenth of a liter.)

Doctors recommend that total blood cholesterol be kept below 200mg/dl. The average level in adults in this country is 205 to 215mg/dl. Studies in the United States and other countries have consistently shown that total cholesterol levels above 200 to 220mg/dl are linked with an increased risk of coronary heart disease.

LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed "bad" cholesterol.

On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called "good" cholesterol.

In 1992, a panel of medical experts convened by the National Institutes of Health (NIH) recommended that individuals should have their level of HDL-cholesterol checked along with their total cholesterol.

According to the National Heart, Lung, and Blood Institute (NHLBI), a component of NIH, a healthy person who is not at high risk for heart disease and whose total cholesterol level is in the normal range (around 200 mg/dl) should have an HDL-cholesterol level of more than 35 mg/dl. NHLBI also says that an LDL- cholesterol level of less than 130 mg/dl is "desirable" to minimize the risk of heart disease.

Some very recent studies have suggested that LDL-cholesterol is more likely to cause fatty deposits in the arteries if it has been through a chemical change known as oxidation. However, these findings are not accepted by all scientists.

The NIH panel also advised that individuals with high total cholesterol or other risk factors for coronary heart disease should have their triglyceride levels checked along with their HDL-cholesterol levels.

Triglycerides and VLDL

Triglyceride is another form in which fat is transported through the blood to the body tissues. Most of the body's stored fat is in the form of triglycerides. Another lipoprotein--very low-density lipoprotein, or VLDL--has the job of carrying triglycerides in the blood. NHLBI considers a triglyceride level below 250 mg/dl to be normal.

It is not clear whether high levels of triglycerides alone increase an individual's risk of heart disease. However, they may be an important clue that someone is at risk of heart disease for other reasons. Many people who have elevated triglycerides also have high LDL-cholesterol or low HDL-cholesterol. People with diabetes or kidney disease--two conditions that increase the risk of heart disease--are also prone to high triglycerides.

Dietary Fat and Cholesterol Levels

Many people are confused about the effect of dietary fats on cholesterol levels. At first glance, it seems reasonable to think that eating less cholesterol would reduce a person's cholesterol level. In fact, eating less cholesterol has less effect on blood cholesterol levels than eating less saturated fat. However, some studies have found that eating cholesterol increases the risk of heart disease even if it doesn't increase blood cholesterol levels.

Another misconception is that people can improve their cholesterol numbers by eating "good" cholesterol. In food, all cholesterol is the same. In the blood, whether cholesterol is "good" or "bad" depends on the type of lipoprotein that's carrying it.

Polyunsaturated and monounsaturated fats do not promote the formation of artery-clogging fatty deposits the way saturated fats do. Some studies show that eating foods that contain these fats can reduce levels of LDL-cholesterol in the blood. Polyunsaturated fats, such as safflower and corn oil, tend to lower both HDL- and LDL-cholesterol. Edible oils rich in monounsaturated fats, such as olive and canola oil, however, tend to lower LDL-cholesterol without affecting HDL levels.

How Do We Know Fat's a Problem?

In 1908, scientists first observed that rabbits fed a diet of meat, whole milk, and eggs developed fatty deposits on the walls of their arteries that constricted the flow of blood. Narrowing of the arteries by these fatty deposits is called atherosclerosis. It is a slowly progressing disease that can begin early in life but not show symptoms for many years. In 1913, scientists identified the substance responsible for the fatty deposits in the rabbits' arteries as cholesterol.

In 1916, Cornelius de Langen, a Dutch physician working in Java, Indonesia, noticed that native Indonesians had much lower rates of heart disease than Dutch colonists living on the island. He reported this finding to a medical journal, speculating that the Indonesians' healthy hearts were linked with their low levels of blood cholesterol.

De Langen also noticed that both blood cholesterol levels and rates of heart disease soared among Indonesians who abandoned their native diet of mostly plant foods and ate a typical Dutch diet containing a lot of meat and dairy products. This was the first recorded suggestion that diet, cholesterol levels, and heart disease were related in humans. But de Langen's observations lay unnoticed in an obscure medical journal for more than 40 years.

After World War II, medical researchers in Scandinavia noticed that deaths from heart disease had declined dramatically during the war, when food was rationed and meat, dairy products, and eggs were scarce. At about the same time, other researchers found that people who suffered heart attacks had higher levels of blood cholesterol than people who did not have heart attacks.

Since then, a large body of scientific evidence has been gathered linking high blood cholesterol and a diet high in animal fats with an elevated risk of heart attack. In countries where the average person's blood cholesterol level is less than 180 mg/dl, very few people develop atherosclerosis or have heart attacks. In many countries where a lot of people have blood cholesterol levels above 220 mg/dl, such as the United States, heart disease is the leading cause of death.

High rates of heart disease are commonly found in countries where the diet is heavy with meat and dairy products containing a lot of saturated fats. However, high-fat diets and high rates of heart disease don't inevitably go hand-in-hand.

Learning from Other Cultures

People living on the Greek island of Crete have very low rates of heart disease even though their diet is high in fat. Most of their dietary fat comes from olive oil, a monounsaturated fat that tends to lower levels of "bad" LDL-cholesterol and maintain levels of "good" HDL-cholesterol.

The Inuit, or Eskimo, people of Alaska and Greenland also are relatively free of heart disease despite a high-fat, high-cholesterol diet. The staple food in their diet is fish rich in omega-3 polyunsaturated fatty acids.

Some research has shown that omega-3 fatty acids, found in fish such as salmon and mackerel as well as in soybean and canola oil, lower both LDL-cholesterol and triglyceride levels in the blood. Some nutrition experts recommend eating fish once or twice a week to reduce heart disease risk. However, dietary supplements containing concentrated fish oil are not recommended because there is insufficient evidence that they are beneficial and little is known about their long-term effects.

Omega-6 polyunsaturated fatty acids have also been found in some studies to reduce both LDL- and HDL-cholesterol levels in the blood. Linoleic acid, an essential nutrient (one that the body cannot make for itself) and a component of corn, soybean and safflower oil, is an omega-6 fatty acid.

At one time, many nutrition experts recommended increasing consumption of monounsaturated and polyunsaturated fats because of their cholesterol-lowering effects. Now, however, the advice is simply to reduce dietary intake of all types of fat. (Infants and young children, however, should not restrict dietary fat.)

The available information on fats may be voluminous and is sometimes confusing. But sorting through the information becomes easier once you know the terms and some of the history.

The "bottom line" is actually quite simple, according to John E. Vanderveen, Ph.D., director of the Office of Plant and Dairy Foods and Beverages in FDA's Center for Food Safety and Applied Nutrition. What we should be doing is removing as much of the saturated fat from our diet as we can. We need to select foods that are lower in total fat and especially in saturated fat." In a nutshell, that means eating fewer foods of animal origin, such as meat and whole-milk dairy products, and more plant foods such as vegetables and grains.

Fat Words

Here are brief definitions of the key terms important to an understanding of the role of fat in the diet.

Cholesterol: A chemical compound manufactured in the body. It is used to build cell membranes and brain and nerve tissues. Cholesterol also helps the body make steroid hormones and bile acids.

Dietary cholesterol: Cholesterol found in animal products that are part of the human diet. Egg yolks, liver, meat, some shellfish, and whole-milk dairy products are all sources of dietary cholesterol.

Fatty acid: A molecule composed mostly of carbon and hydrogen atoms. Fatty acids are the building blocks of fats.

Fat: A chemical compound containing one or more fatty acids. Fat is one of the three main constituents of food (the others are protein and carbohydrate). It is also the principal form in which energy is stored in the body.

Hydrogenated fat: A fat that has been chemically altered by the addition of hydrogen atoms (see trans fatty acid). Vegetable oil and margarine are hydrogenated fats.

Lipid: A chemical compound characterized by the fact that it is insoluble in water. Both fat and cholesterol are members of the lipid family.

Lipoprotein: A chemical compound made of fat and protein. Lipoproteins that have more fat than protein are called low-density lipoproteins (LDLs). Lipoproteins that have more protein than fat are called high-density lipoproteins (HDLs). Lipoproteins are found in the blood, where their main function is to carry cholesterol.

Monounsaturated fatty acid: A fatty acid that is missing one pair of hydrogen atoms in the middle of the molecule. The gap is called an "unsaturation." Monounsaturated fatty acids are found mostly in plant and sea foods.

Monounsaturated fat: A fat made of monounsaturated fatty acids. Olive oil and canola oil are monounsaturated fats. Monounsaturated fats tend to lower levels of LDL-cholesterol in the blood.

Polyunsaturated fatty acid: A fatty acid that is missing more than one pair of hydrogen atoms. Polyunsaturated fatty acids are mostly found in plant and sea foods.

Polyunsaturated fat: A fat made of polyunsaturated fatty acids. Safflower oil and corn oil are polyunsaturated fats. Polyunsaturated fats tend to lower levels of both HDL-cholesterol and LDL-cholesterol in the blood.

Saturated fatty acid: A fatty acid that has the maximum possible number of hydrogen atoms attached to every carbon atom. It is said to be "saturated" with hydrogen atoms. Saturated fatty acids are mostly found in animal products such as meat and whole milk.

Saturated fat: A fat made of saturated fatty acids. Butter and lard are saturated fats. Saturated fats tend to raise levels of LDL-cholesterol ("bad" cholesterol) in the blood. Elevated levels of LDL-cholesterol are associated with heart disease.

Trans fatty acid: A polyunsaturated fatty acid in which some of the missing hydrogen atoms have been put back in a chemical process called hydrogenation. Trans fatty acids are the building blocks of hydrogenated fats.

Government Advice

Dietary guidelines endorsed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services advise consumers to:

Reduce total dietary fat intake to 30 percent or less of total calories.

Reduce saturated fat intake to less than 10 percent of calories.

Reduce cholesterol intake to less than 300 milligrams daily.

The Positive Weight Loss Approach

Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. We all know that losing weight can be quite a challenge. In fact, for some, it can be downright tough. It takes time, practice and support to change lifetime habits. But it's a process you must learn in order to succeed. You and you alone are the one who has the power to lose unwanted pounds.

Think like a winner, and not a loser - - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you'll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts.

Negative thinking doesn't do you any good, it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you're somebody, you have self-worth and you possess unique strengths and talents. Contemplate what lies ahead of you. Losing weight is not just about diets. It's about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weight-loss process. First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off.

There are success stories across the country today. On television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed.

Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. Low-fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills. You will want a weight loss regimen that gives you some control, rather than imposing one rigid system. Look for one that offers a variety of different eating plans, so you can choose the one that's best for you.

Keep in mind, too, that your weight loss program will most likely include some physical exercises. Look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. Anyone willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises that will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.

Exercise Melts Body Fat

If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake. A recent national study was done using two groups of sedentary men, one group in their 20's and the other over age 65. A lot was learned from this accumulated data and it is interesting to note that there was a significant relationship between lack of physical activity and fat. Not surprisingly, the most sedentary men had the most body fat. Exercise Melts Body Fat

These studies have also indicated that the governments current recommended daily allowance for calories does not correlate with the body's actual energy needs. For example, although 2400 calories have been calculated for older men, they in fact burned an average of 2800 calories daily.

The leading experts now recommend that people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat. Everyone seems to have lost sight of the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home.

Millions of Americans are trying to lose weight, spending approximately $30 billion a year on diet programs and products, often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. A national panel recently sought data to determine if any commercial diet program could prove long-term success. Not a single program could do so. Being seriously overweight and particularly obesity predisposes individuals to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.

Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - leading t more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking, weight-loss program, you are not required to walk an hour every day as some people would have you believe.

When it comes to good health and weight loss, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

Walking and Weight Loss

Three universal goals most of us share are: to live longer, to live free of illness and to control our weight. Interesting enough, normal walking lets us achieve all three. In fact, walking may be man's best medicine for slowing the aging process. First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic). Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit. For anyone out of shape or unathletically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.
Walking and Weight Loss

All it takes is a little time, common sense and a few guidelines. Unfortunately, there's a lot of misinformation floating around regarding fitness walking, weight-loss and dieting.

Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept.

To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - - leading to more miles and more calories spent on a regular basis.

High-intensity walks on alternate days help condition one's system. But in a waking, weight-loss program, it's better to be active every day. This doesn't require walking an hour every day. The key is leading an active life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.

The national research council recommends eating five or more servings of fruits and vegetables a day. Fruits and vegetables are the ideal diet foods for several reasons. They're relatively low in fat and calories, yet are often high in fiber and rich in essential vitamins and minerals.

Remember that rapid weight-loss consists mostly of water and muscle - - the wrong kind of weight to lose. To avoid this, set more reasonable goals, such as one pound per week.

Carbohydrates are high-octane fuel. They provide energy for movement and help raise internal body metabolism. They're also satisfying. The key is not adding high-fat toppings to your carbohydrates.

It's everyday habits, which define our weight and body composition. A three-minute walk after each meal is worth four pounds less body fat annually. Two flights of stairs a day burns off half a pound of body fat in a year. On the other hand, one candy bar eaten daily will cost you 20 pounds annually.

Sensible Diet Tips

Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.
Sensible Diet Tips

Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.

Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.

Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.

If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.

If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.

Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.

Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count! Never skip meals.

Where Diets Go Wrong

When we discover that we are heavier than we want to be, we have a natural inclination to eat less food. We may skip lunch or eat only a tiny amount of our dinner in the hope that if we eat less our body will burn off some of its fat. But that is not necessarily true. Eating less actually makes it more difficult to lose weight.
Where Diets Go Wrong

Keep in mind that the human body took shape millions of years ago, and at that time there were diets. The only low-calorie event in people's lives was starvation. Those who could cope with a temporary lack of food were the ones who survived. Our bodies, therefore, ahve developed this built-in mechanism to help us survive in the face of low food intake.

When researchers compare overweight and thin people, they find that they ear roughly the same number of calories. What makes an overweight person different is the amount of fat that they eat. Thin people tend to eat less fat and more complex carbohydrates.

Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there's a lot of misinformation floating around and lots of desperate people are easily duped and ripped off.

Every day one can open a magazine or newspaper and see advertisements touting some new product, pill or patch that will take excess weight off quickly. Everyone seems to be looking for that "magic" weight loss pill. Millions of Americans are trying to lose weight, spending billions of dollars every year on diet programs and products. Often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost.

A survey was done recently to try and determine if any commercial diet program could prove long-term success. Not a single program could do so. So rampant has the so-called diet industry become with new products and false claims that the FDA has now stepped in and started clamping down.

Being seriously overweight and particularly obesity can develop into a number of diseases and serious health problems, and it is now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.

The myth is that people get heavy by eating too many calories. Calories are a consideration it's true, but overall they are not the cause of obesity in America today. Americans actually take in fewer calories each day than they did at the beginning of the century. If calories alone were the reason we become overweight, we should all be thin. But we are not. Collectively, we are heavier than ever. Partly, it is because we are more sedentary now. But equally, as important is the fact that the fat content of the American diet has changed dramatically.

Select an exercise routine that you are comfortable with and remember that walking is one of the best and easiest exercises for strengthening your bones, controlling your weight and toning your muscles.

Alcohol and Society Today

There has been a lot of discussion in the last few years about the continuing problem of alcohol and the effect it has on society. Should we treat alcohol as if it were an illicit drug?
Alcohol and Society Today

Some of the promoters of harsh restrictions on the sale and marketing of certain alcoholic beverages (restrictions such as advertising bans and higher taxes) have justified their proposals with the erroneous assertion that alcohol is no different than illegal drugs. There have even been stories in some of the media attempting to equate alcohol with the use and/or abuse of illegal substances such as marijuana, crack, cocaine and heroin.

We will first mention as a matter of information that alcoholic beverages have been a part of western civilization for more than 25 centuries. Now we know there will always be people among us who drink. America has already tried prohibition and learned conclusively that it does not work. The simple fact is that many Americans like to drink and the vast majority of those who do, drink responsibly, thus, the public policy challenge we face today is not to stigmatize all drinking as bad but to maximize the probability that those who choose to drink will do so in a responsible manner.

It's a fact that excessive drinking can seriously damage one's health. Those who claim "alcohol is a drug" want that word to carry a particular, threatening connotation. In reality, however, "drug" is an ethically, legally and physiologically neutral term that encompasses a wide spectrum of substances.

According to a well-known medical textbook of pharmacology, a drug is any chemical agency that affects living processes. A drug can be as menacing as cocaine, as benign as sucrose or as helpful as vitamin C. In a societal sense, some drugs relieve pain and assist in the healing process. Others are safely and legally enjoyed by millions of people very day, even though overuse can result in undesirable side effects. And Some drugs are so terribly addictive that simply experimenting with them carries substantial risk.

Recent studies show that excess alcohol consumption can lead to a number of serious health problems, and of course there is the problem of addiction, which must be taken into consideration. Who among us hasn't been exposed to a friend or relative with a severe drinking problem? Many of societies' problems today such as spouse abuse, child abuse and dysfunctional family relationships can be traced to drinking problems.

Alcohol may lead to liver problems, a variety of cancers as well as forms of osteoporosis and depression, and studies are showing, too, that women are more susceptible to the ill effects of alcohol than are men. From this information, it is safe to conclude that anything that has this type of effect on one's general health is going to affect the entire system. And research has shown that alcohol depletes the body of its necessary vitamins and minerals.

"Social drinking" seems to be an accepted practice these days and the arguments both pro and con will always be with us. It is our hope that as you read and consider this information you will become more aware of the effect that alcohol has on society today.

Aids and Drug Abuse

The two groups at greatest risk for AIDS are homosexual or bisexual men and people who shoot drugs. People who use needles to inject drugs (including mainliners and skin poppers) get the virus by sharing their works with other users who already have the AIDS virus in their blood.
Aids and Drug Abuse

You can't always tell who is infected with the AIDS virus. Most people actually carrying the virus don't look any different than anybody else, they look and feel well, but they can still spread the disease. Symptoms of AIDS may not show up for many years and some remain without symptoms even then. Thousands of IV drug abusers already have AIDS, and many thousands more are carriers of the virus.

Acquired Immune Deficiency Syndrome (AIDS) is a serious condition that affects the body's ability to fight off infection. A diagnosis of AIDS is made when a person develops some form of life-threatening illness not usually found in a person with a normal ability to fight infection. To date more that fifty percent of all the persons with AIDS have died.

Shooting drugs has now been determined to be one of the biggest problems facing America today. While the homosexual community has put on a media campaign alerting and educating the public about the dangers of AIDS, nothing is being done to stop the widespread sharing of needles among drug users.

Remember, if you shoot drugs, you are in danger of catching AIDS. The best advice for protecting yourself and people you love is to stop shooting drugs. It is also important to note that women who shoot drugs or who live with men who shoot drugs sometimes gives AIDS to their babies, either before or shortly after birth. Babies born with AIDS become ill very quickly.

Most individuals infected with the AIDS virus have no symptoms and feel well for a long time before eventually developing such symptoms as fever and night sweats, weight loss, swollen lymph glands in the neck, the underarms and groin area, sever fatigue or tiredness, diarrhea, white spots or unusual blemishes in the mouth. These symptoms are also symptoms of a number of other illnesses and that should be taken into consideration. Anyone with any of these symptoms for more than two weeks should not panic buy should consult their doctor.

The AIDS virus is not spread through normal daily contact at work, school or home. There have been no cases found where the virus has been transmitted by casual contact with AIDS patients in the home, workplace, or health care setting.

There is an antibody test that detects antibodies to the AIDS virus that causes the disease. The body produces antibodies that try to get rid of bacteria, viruses, or anything else that is not supposed to be in the bloodstream. The test may show if someone has been infected with the AIDS virus. While the testing procedure is considered accurate, it does not tell who will develop full-blown AIDS.

Conquering the Smoking Habit

Most smokers sincerely want to quit. They know cigarettes threaten their health, set a bad example for their children, annoy their acquaintances and cost an inordinate amount of money.
Conquering the Smoking Habit

Nobody can force a smoker to quit. It's something each person has to decide for himself, and will require a personal commitment by the smoker. What kind of smoker are you? What do you get out of smoking? What does it do for you? It is important to identify what you use smoking for and what kind of satisfaction you feel that you are getting from smoking.

Many smokers use the cigarette as a kind of crutch in moments of stress or discomfort, and on occasion it may work; the cigarette is sometimes used as a tranquilizer. But the heavy smoker, the person who tries to handle severe personal problems by smoking heavily all day long, is apt to discover that cigarettes do not help him deal with his problems effectively.

When it comes to quitting, this kind of smoker may find it easy to stop when everything is going well, but may be tempted to start again in a time of crisis. Physical exertion, eating, drinking, or social activity in moderation may serve as useful substitutes for cigarettes, even in times of tension. The choice of a substitute depends on what will achieve the same effects without having any appreciable risk.

Once a smoker understands his own smoking behavior, he will be able to cope more successfully and select the best quitting approaches for himself and the type of life-style he leads.

Because smoking is a form of addiction, 80 percent of smoker who quit usually experience some withdrawal symptoms. These may include headache, light-headedness, nausea, diarrhea, and chest pains. Psychological symptoms, such as anxiety, short-term depression, and inability to concentrate, may also appear. The main psychological symptom is increased irritability. People become so irritable, in fact, that they say they feel "like killing somebody." Yet there is no evidence that quitting smoking leads to physical violence.

Some people seem to lose all their energy and drive, wanting only to sleep. Others react in exactly the opposite way, becoming so over energized they can't find enough activity to burn off their excess energy. For instance, one woman said she cleaned out all her closets completely and was ready to go next door to start on her neighbor's. Both these extremes, however, eventually level off. The symptoms may be intense for two or three days, but within 10 to 14 days after quitting, most subside. The truth is that after people quit smoking, they have more energy, generally will need less sleep, and feel better about themselves.

Quitting smoking not only extends the ex-smoker's life, but also adds new happiness and meaning to one's current life. Most smokers state that immediately after they quit smoking, they start noticing dramatic differences in their overall health and vitality.

Quitting is beneficial at any age, no matter how long a person has been smoking. The mortality ratio of ex-smoker decreases after quitting. If the patient quits before a serious disease has developed, his body may eventually be able to restore itself almost completely.

Fueling Up On Water

It's our body's vital fuel, a health drink from Mother Nature. It's calorie-free, inexpensive and easily obtained. Yet few people follow the old fashioned advice to drink eight glasses of water a day.
Fueling Up On Water

Most people drink when they are thirsty, but the beverage of choice tends to be some other drink besides water. Americans drink two or three glasses of plain water a day, according to a U.S. Department of Agriculture survey conducted in the late 1970. Based on an analysis of all fluid intake by adults, it is said to total about two quarts of water a day, and this includes water from foods and from other beverages. It's not usually necessary to actually swallow two quarts of plain water every day. However, people with special problems such as kidney conditions might be exceptions.

Americans drink eight gallons of bottled water a year, roughly two ounces or a quarter-cup a day, according to the International Bottled Water Association. Californians drink three times the national average of bottled water, downing 24 gallons a year, or nearly a cup a day. Climate and seasons of the year play a role in one's thirst also, and just as we tend to perspire more in the summer months, we also tend to drink more water.

Boosting intake of plain water makes good sense, many experts concur, because water eases digestion and regulates body temperature. Water also bathes the cells and accounts for about 60 percent of body weight. And it can help us exercise longer and more efficiently. Drinking water can ward off constipation and maybe even crankiness. An since it's a natural appetite suppressant, water can help us lose weight and keep it off. It can help keep skin healthy, although it won't necessarily banish acne.

Who should drink water? We all should, but pregnant women, nursing mothers and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise. There are certain workers who seem to have a more difficult time developing the water-drinking habit. Among those who don't normally drink enough water are teachers, airline attendants and nurses.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration. Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water and it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Too busy to count how many glasses a day you drink? There are other ways to calculate if your intake is sufficient. Dark-colored urine often suggests you aren't drinking enough water. Get into the habit by starting with a glass of water with every meal, then work in a cup between meals.

Coronary Heart Disease

Clinical studies, laboratory investigations and a number of surveys show certain personal characteristics and life-styles pointing to increased danger of heart attack (coronary heart disease). These danger signs are called "risk factors". The well-established risk factors are high blood pressure, high blood cholesterol, cigarette smoking and diabetes mellitus. Other factors that may increase or affect the risk for heart attach are obesity, a sedentary life-style, an aggressive response to stress, and certain drugs.
Coronary Heart Disease

In the past two decades, millions of Americans have learned about these risk factors and have tried to modify them favorable by seeking medical attention and by changing life-style. Many adults have stopped smoking. The medical control of high blood pressure has greatly improved. The average cholesterol level of the population has decreased continually over the last two decades, probably due to changes in dietary habits and increased exercise.

This attempt to modify risk factors almost certainly has contributed to the declining death rate from heart disease in the United States. During the 1960's, U.S. death rates from heart disease were still rising, but today the incidence from diseases of the cardiovascular system (including coronary heart disease) has fallen dramatically. Overall, heart-related problems have declined about 25 percent in the last decade. Some of this decrease undoubtedly is due to better medical care of heart attack victims, but it is likely that a sizable percentage is related to modification of risk factors.

The entire population has become more aware of the seriousness of heart disease and coronary heart problems. CPR training is offered in schools, places of business, and church and community functions, and everyone seems to recognize that prevention of coronary heart disease is a partnership between the public and the medical community. These are a number of factors implicated in coronary heart disease. Some of these may raise coronary risk by accentuating the major risk factors already discussed. Others may act in ways not understood. Still others may be linked mistakenly to coronary risk.

Obesity predisposes individuals to coronary heart disease. Some of the reasons for this are known, but others are not. The major causes of obesity in Americans are excessive intake of calories and inadequate exercise. When caloric intake is excessive, some of the excess frequently is saturated fat, which further raises the blood cholesterol. Thus, obesity contributes to higher coronary risk in a variety of ways.

Most of the major risk factors are silent. They must be sought actively, and much of the responsibility for their detection lies with each of us as individuals. Regular checkups are particularly necessary if there is a family history of heart disease, high blood pressure, high cholesterol levels or diabetes.

Facts About Alzheimer's Disease

"Alzheimer's Disease" is the term used to describe a dementing disorder marked by certain brain changes, regardless of the age of onset. Alzheimer's disease is not a normal part of aging - - and it is not something that inevitable happens in later life. Rather, it is one of the dementing disorders, a group of brain diseases that lead to the loss of mental and physical functions. The disorder, whole cause is unknown, affects a small but significant percentage of older Americans. A very small minority of Alzheimer's patients are under 50 years of age. However, most are over 65.
Facts About Alzheimer's Disease

Alzheimer's disease is the exception, rather than the rule, in old age. Only 5 to 6 percent of older people are afflicted by Alzheimer's disease or a related dementia - - but this means approximately 3 to 4 million Americans have one of these debilitating disorders. Research indicates that 1 percent of the population aged 65-75 has severe dementia, increasing to 7 percent of those aged 75-85 and to 25 percent of those 85 or older. As out population ages and the number of Alzheimer's patients' increases, costs of care will rise as well.

Although Alzheimer's disease is not yet curable or reversible, there are ways to alleviate symptoms and suffering and to assist families. And not every person with this illness must necessarily move to a nursing home. Many thousands of patients, especially those in the early stages of the disease, are cared for by their families in the community. Indeed, one of the most important aspects of medical management is family education and family support services. When, or whether, to transfer a patient to a nursing home is a decision to be carefully considered by the family.

The onset of Alzheimer's disease is usually very slow and gradual, seldom occurring before age 65. Over time, however, it follows a progressively more serious course. Among the symptoms that typically develop, none is unique to Alzheimer's disease at its various stages. It is therefore essential for suspicious changes to be thoroughly evaluated before they become inappropriately or negligently labeled Alzheimer's disease.

Problems of memory, particularly recent or short-term memory, are common early in the course of the disease. For example, the individual may, on repeated occasions, forget to turn off the iron or may not recall which of the morning's medicines were taken. Mild personality changes, such as less spontaneity or a sense of apathy and a tendency to withdraw from social interactions, may occur early in the illness. As the disease progresses, problems in abstract thinking or in intellectual functioning develop. You may notice the individual beginning to have trouble with figures when working on bills, with understanding what is being read, or with organizing the days work. Further disturbances in behavior and appearance may also be seen at this point, such as agitation, irritability, quarrelsomeness, and diminishing ability to dress appropriately.

The average course of the disease from the time it is recognized to death is about 6 to 8 years, but it may range from under 2 years to over 20 years. Those who develop the disorder later in life may die from other illnesses (such as heart disease) before Alzheimer's disease reaches its final and most serious stage.

The reaction of an individual to the illness and the way he or she copes with it also varies and may depend on such factors as lifelong personality patterns and the nature and severity of the stress in the immediate environment.

As research on Alzheimer's disease continues, scientists are now describing other abnormal chemical changes associated with the disease. These include nerve cell degeneration in certain areas of the brain. Also, defects in certain blood vessels supplying blood to the brain have been studied as a possible contributing factor.

There is no way at the present time to determine who may get Alzheimer's disease. The main risk factor for the disease is increased age. The rates of the disease increase markedly with advancing age, with 25 percent of people over 85 suffering from Alzheimer's or other sever dementia.

Other things often noticeable may be depression, severe uneasiness, and paranoia or delusions that accompany or result from the disease, but they can often be alleviated by appropriate treatments.

Alzheimer's disease has emerged as one of the great mysteries in modern day medicine, with a growing number of clues but still no answers as to its cause. Researchers have come up with a number of theories about the cause of this disease but so far the mystery remains unresolved.

Because of the many other disorders that are often confused with Alzheimer's disease, a comprehensive clinical evaluation is essential to arrive at a correct diagnosis of any symptoms that look similar to those of Alzheimer's disease. In most cases, the family physician can be consulted about the best way to get the necessary examinations.

Stress on the family can take a toll on both the patient and the caregiver alike. Caregivers are usually family members - - either spouses or children - - and usually wives and daughters. As time passes and the burden mounts, it not only places the mental health of family caregivers at risk. It also diminishes their ability to provide care to the diseased patient. Hence, assistance to the family as a whole must be considered.

As the disease progresses, families experience increasing anxiety and pain at seeing unsettling changes in a loved one, and they commonly feel guilt over not being able to do enough. The prevalence of reactive depression among family members in this situation is disturbingly high - - caregivers are chronically stressed and are much more likely to suffer from depression than the average person. If caregivers have been forced to retire from positions outside the home. They feel progressively more isolated and no longer productive members of society.

The likelihood, intensity, and duration of depression among caregivers can all be lowered through available interventions. For example, to the extent that family members can offer emotional support to each other and perhaps seek professional consultation, they will be better prepared to help their loved one manage the illness and to recognize the limits of what they themselves can reasonably do.

Though Alzheimer's disease cannot at present be cured, reversed, or stopped in its progression, much can be done to help both the patient and the family live through the course of the illness with greater dignity and less discomfort. Toward this goal, appropriate clinical interventions and community services should be vigorously sought. While Alzheimer's disease remains a mystery, with its cause and cure not yet found, there is considerable excitement and hope about new findings that are unfolding in numerous research settings. The connecting pieces to the puzzle called Alzheimer's disease continue to be found.

Ulcers Are No Laughing Matter

Peptic ulcers, which are in the stomach and the duodenum (the first part of the intestine leading from the stomach) can occur at any age and affect both men and women. Untreated, sufferers can look forward to a long siege with them. But today's peptic ulcer sufferers have a brighter prospect for relief than did those of even a single generation ago. There is now less than 1 chance in 18 that surgery will every be necessary and new medications act faster and better and offer more relief than ever before.

The warning sign of active ulcers you will most likely experience (if you get any warning at all) is a gnawing discomfort in the middle or upper abdomen that typically comes between meals or in the middle of the night. Food or liquids, including antacids and milk, can provide some temporary relief, but milk might not be all that good a remedy since it stimulates production of hydrochloric acid and other digestive juices, which further aggravates the pain.

Antacids blended from aluminum, calcium or magnesium salts, have long been the non-prescription drugs most people quickly reach for to get relief from their stomach pains. But, because antacids interfere with absorption of some medications, be sure to go over this with your doctor and get his approval.

You should never ignore any warning signs of ulcers. Ulcer complications are serious and in some cases can be life-threatening. If paid from ulcers persists after more than 10 to 14 days of self-treatment or comes back when treatment ends, you should see your doctor. The passing of blood through the bowels may be caused by some other problem, but it can also be an urgent warning of a bleeding ulcer.

Bleeding ulcers can cause anemia or, if the ulcer gets larger it may expand into a major blood vessel, a leak can turn into a hemorrhage, with only minutes available for life saving emergency treatment. Ulcers can also perforate and may erode completely through the wall of the stomach or duodenum. If this happens and the stomach's contents flow into the abdominal cavity, severe infection can result. A perforated ulcer is an emergency that requires immediate surgery.

It has been determined that smoking doubles a person's risk for ulcer disease. Physicians and researches have found that ulcers heal a lot slower for smokers, and smokers also have a higher relapse rate.

And you're definitely at risk for ulcers if you take aspirin and any of the other products containing aspirin. High-dose Aspirin, Ibuprofen, Maproxen and Piroxicam are in wide use today for many conditions, especially to relive pain and swelling among the millions of people who have arthritis. These medications can irritate the stomach's lining and cause gastrointestinal bleeding.

Ulcers have frequently been the target for humor in describing the stereotypical aggressive, pressured, goal-or-career-oriented person. But for those who have them, ulcers are certainly no laughing matter. Peptic ulcers strike 1 out of ever 50 Americans each year.

As research continues, there is now mounting evidence that something other than smoking, drinking, spicy meals, or a possible battle with the boss may be associated with ulcers. It is now believed that ulcers are the result of a combination of conditions, the dynamics of which researchers don't yet fully understand.

New Therapy for Heart Attacks

New drugs can stop or limit the damage of a heart attack, but only if the patient gets help immediately, experts say. Once the flow of blood to a portion of the heart is blocked for several hours, the damage is irreversible.

Knowing the symptoms of a heart attack, which can be wide-ranging and confusing, is extremely important. So is knowing risk factors, such as obesity, diabetes, high blood pressure and family history.

Typical symptoms of a heart attack include a crushing pain in the chest, sweating, difficulty breathing, weakness and pain in the arms, particularly the left. Symptoms one could attribute to something else can cause devastating delays in seeking treatment. These include feelings of indigestion, back shoulder and neck pain and nausea. Early signs of trouble may appear during physical activity and disappear with rest. Any numbness of tingling of the fingers or toes, dizziness, shortness of breath or difficulty in breathing should not be ignored.

Clinical studies, laboratory investigations and a number of surveys show certain personal characteristics and life-styles pointing to increased danger of heart attack. These danger signs are called "risk factors." These well established risk factors are high blood pressure, high blood cholesterol, cigarette smoking and diabetes mellitus. Attempts at modifying risk factors most certainly have contributed to the declining death rate from heart attacks in the United States. During the 1960's, U.S. death rates from heart attacks were still rising, but today's figures show that heart attacks have fallen dramatically. And, overall, heart-related problems have declined about 25 percent in the last decade. This decrease undoubtedly is due to better medical care of heart attack victims, but it is likely that a sizable percentage is related to modification of risk factors.

Medical technology is advancing at an increasingly rapid rate. More drugs and medical technology are available than ever before and the entire population is now more aware of the seriousness of heart attacks. There has been an increased interest in learning CPR and many community organizations now offer this valuable training. Of particular concern by doctors and researchers is the role that the American diet plays in the health of one's heart. Obesity predisposes individuals to coronary heart disease. Some of the reasons for this are known, but others are not. The major causes of obesity in Americans are excessive intake of calories and inadequate exercise. When caloric intake is excessive, some of the excess frequently is saturated fat, which further raises the blood cholesterol. Thus, obesity contributes to higher coronary risk in a variety of ways.

Many of the major risk factors for a heart attack are silent and much of the responsibility for their detection lies with each of us as individuals. Regular checkups are particularly necessary if there is a family history of heart attacks of heart disease, high blood pressure, high cholesterol levels or diabetes.

What’s The Best Way to Lose Stubborn Belly Fat?

Everyone wants to know how to lose fat around their abs, well, here's how I do it...

The #1 question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:

How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?

These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi-billion dollar (yes billion) industry.

You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow.

Remember... Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger. A common misconception is that you must train your abs several times a week. This will only lead to overtraining. Your abs are a muscle. Train it like everything else. No need to focus and go overboard. Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.

An Easy 3-Step System For Ripped Abdominals:

Step 1 Training: 1% of your overall ab development will actually come from training. Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus. Needless to say, that‟s where most focus their efforts. They don't get their nutrition in order, they don't use cardio effectively so the masses just do more ab training and more crunches. Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly known as spot reduction. Training an area for the sole purpose of eliminating fat in that area.

Tip - Do not make training the #1 priority to show off those abs. Train them like any other muscle. More ab work will not make your abs appear. Focus on lowering your body fat levels and not spot reduction.

Step 2: Cardio: 9% of your effort can be directed as using cardio as a fat burning tool. High intensity interval training is by far the fastest and most efficient method you can use to shed the pounds. You'll want to keep in mind, using cardio is a tool. Not a foundation. This simply means that doing marathon sessions will not be to your advantage. Learn to use cardio effectively and you can enhance and boost your metabolism beyond what even eating the right foods can do. Some competitive bodybuilders use cardio up to twice a day for 30 days to just chisel off that last remaining layer of fat that's cover up the abdominal region. Tip - Cardio can be done twice a day for a full body shock! Just keep in mind this method is a short term tool and not a routine you would use for any length of time.

Step 3: Nutrition: 90% of your efforts will be based upon your diet. In order to show off the abs, you must get rid of the layer of fat that is covering them up. It is that simple. Many people will train their abs and do all kinds of cardio and they still forget that nutrition plays such a massive role in getting rid of belly fat. You must know how many calories a day you need to eat and what to eat in order to get your nutrition on track and working for you. Going to the gym more often, doing more cardio and more hanging crunches will do you no good if you fail 90% of the test. Tip - Use nutritional fundamentals to turn your body into a fat burning furnace. Wait just a second... Before you rush off to check your nutrition, cardio and training, take this next concept into consideration. Loose Skin: Skin is very elastic and over time (age) or with a large amount of weight reduction it may not just spring back like it did. In this case, surgery may be the only option once you have reached a very low level of overall body fat. -Many women may experience this because of pregnancy. -Many men and women may experience this because of a large amount of weight reduction. For example, if a man was under 10% body fat and had loose skin; this is a prime example where skin may need to be taken away because of other circumstances. While this is pretty rare it does happen and if the skin cannot bounce back, there are little options a person has except to have it removed. What this means is... If you have a low enough (12-15% or less body fat for a woman in this example) and you still have a lot of loose skin from slimming down or pregnancy, you may want to explore the option of having that excess skin removed. With that said...

8
The secret to ripped abs is nothing more then 3-steps in this order of importance:

1.	Nutrition
2.	Cardio
3.	Training

You see, all of the programs you'll find will adhere to these 3 concepts. Once you have the abs, you need to show them. In order to show them, you will need to get rid of the layer of fat that is covering them up. It's easy to lose the belly fat when you know how.