The Dangers of EXCESS Abdominal FAT

Hello,

Below is an article contributed by Mike Geary, a fitness
expert and (for full disclosure) a friend of mine for about
a year now.

Mike is unique in the fitness industry, I would call his
work a combination of Joe Mercola on diet, Al Sears on
cardio, and, "one of a kind" in terms of how to use resistance
exercises to burn fat.

I hope you enjoy his article and consider what he has to offer.

The Hidden Dangers of Your Excess Abdominal Fat - It's More
Serious Than a Vanity Issue!
by Mike Geary, Certified Nutrition Specialist, Certified
Personal Trainer

Did you know that the vast majority of people in this day
and age have excess abdominal fat? The first thing that
most people think of is that their extra abdominal fat is
simply ugly, is covering up their abs from being visible,
and makes them self conscious about showing off their
body.

However, what most people don't realize is that excess
abdominal fat in particular, is not only ugly, but is also
a to your health. Scientific research
has clearly demonstrated that although it is unhealthy in
general to have excess body fat throughout your body, it is
also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal
area. The first type that covers up your abs from being
visible is called subcutaneous fat and lies directly
beneath the skin and on top of the abdominal muscles

The second type of fat that you have in your abdominal area
is called visceral fat, and that lies deeper in the abdomen
beneath your muscle and surrounding your organs. Visceral
fat also plays a role in giving certain men that "beer
belly" appearance where their abdomen protrudes excessively
but at the same time, also feels sort of hard if you push on
it.

Both subcutaneous fat and visceral fat in the abdominal
area are serious health risk factors but science has shown
that having excessive visceral fat is even more dangerous
than subcutaneous fat. Both of them greatly increase the
risk your risk of developing heart disease, diabetes, high blood pressure various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous
is that it apparently releases more inflammatory molecules
into your body on a consistent basis.

If you care about the quality of your life and your loved
ones, reducing your abdominal fat should be one of your TOP
priorities! There's just no way around it. Besides, a
side-effect of finally getting rid of all of that excessive
ugly abdominal fat is that your stomach will flatten out,
and if you lose enough stomach fat, you will be able to
visibly see those sexy that everyone wants.

So what gets rid of extra abdominal fat? Is there actually
a REAL solution beyond all of the gimmicks and hype that
you see in ads and on commercials for "miracle" fat loss
products?

The first thing you must understand is that there is
absolutely NO quick fix solution. There are no pills or
supplements of any sort that will help you lose your
abdominal fat faster. Also, none of the gimmicky ab
rockers, rollers, or ab belts will help get rid of
abdominal fat either. You can't spot reduce your stomach
fat by using any of these worthless contraptions. It simply
doesn't work that way.

The ONLY solution to consistently lose your abdominal fat
and keep it off for good is to combine a sound nutritious
diet full of unprocessed natural foods with a properly
designed strategic exercise program that stimulates the
necessary hormonal and metabolic response within your body.
Both your food intake as well as your training program are
important if you are to get this right.

I've actually even seen a particular study that divided
thousands of participants into a diet-only group and an
exercise/diet group. While both groups in this study made
good progress, the diet-only group lost significantly LESS
abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old
exercise program will not necessarily do the trick. The
majority of people that attempt getting into a good
are NOT working out effectively enough to
really stimulate the loss of stubborn abdominal fat. I see
this everyday at the gym.

Most people will do your typical boring ineffective cardio
routines, throw in a little outdated body-part style weight
training, and pump away with some crunches and
and think that they are doing something useful for reducing
their abdominal fat. Then they become frustrated after weeks
or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade
researching this topic, analyzing the science, and applying
it "in the trenches" with myself as well as thousands of my
clients from all over the world to see what works to really
stimulate abdominal fat loss.



Keep in mind that the point of this whole program is NOT
(that is only a very small portion of it).
The main point of this program is showing you the
absolute most effective strategies for losing your stubborn
abdominal fat, so you can get rid of that dangerous health
risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat
that has been plaguing you for years. This is not
guesswork... it is a proven system that works time and time
again for all of my clients on every corner of the globe
that actually apply the information I teach. If you apply
it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is
that they have good intentions at first to adopt a new
lifestyle, yet after a few weeks or months, they abandon
their good intentions and slip right back into their old
bad habits that gave them the excess body fat in the first
place.

I want to help you succeed in finally getting rid of that
extra abdominal fat that is not only UGLY, but also
DANGEROUS.

Don't waste another day allowing that nasty abdominal fat
to kill your confidence as well as contribute to your risk
for MAJOR diseases.


I hope you found Mike's article informative and give his
program a try. In the industry, he is definitely known as
one of the, "good guys".

Regards,

Michael Lovitch
Co Founder
The Hypnosis Network

P.S. I have a lot of friends who swear by Mike's methods (both
male and female). He has clients as young as 18, and as mature
as 70. You can read more about Mike's program at:

The Hypnosis Network
307 West 7th St
Fort Worth
Texas 76102
United States



To get healthy, and to stay healthy drink Gochi juice, TAIslim, or Jule of the orient everyday. available from www.keithlayton.freelife.com

Thyroid and your metabolism

If your metabolism seems to be stuck in first
gear it may be a direct result of your thyroid not
functioning properly and you may not even know it.


Today it is estimated that over 24 million Americans
unknowingly suffer with some type of thyroid condition.
If you suffer from any of these conditions; you are tired
all the time (even after getting sleep), you are unable
to lose weight (even with diet and exercise), you are cold
all the time (even in warm weather), rapid weight gain,
memory loss, bad PMS, hot flashes, depression, high blood
pressure, high cholesterol, insomnia, joint aches, dry itchy
skin, brittle fingernails, loss of sex drive...

...just to name a few!

If you have any of these conditions I promise you this
email is worth the read...

But what if my doctor says my TSH levels are fine. (I hear
this all the time!)

The Thyroid Stimulating Hormone or TSH Test is the most
common test used in diagnosis of hypothyroidism. This is
the test your doctor will most likely do. Unfortunately it
can show a proper reading and your thyroid may still not
work properly.

This test should not...

Let me repeat...

This test SHOULD NOT be the only test used to diagnose the
state of your thyroid.

What should you do?

Check you temperature!

That’s right...

When you hear the phrase "Take your temperature", you
usually associate it with being sick and looking for a
fever. It also plays an import role in your metabolic
health!

Here is the best 30-second test you can do.

Many recommend the best tool to diagnose
hypothyroidism is by keeping a basal body temperature
chart. The basal body temperature is your temperature when
you wake up in the morning.


Your oral temperature should be 98.0 in the morning before
rising. The oral temperature for the rest of day is 98.6 to
99 (from 8 am to 11 am). Hypothyroid patients can have below
normal temperature values by 1-3 degrees.

Try taking your temp. in the morning (even before you go to
the bathroom) for the next 3 days and come up with an
average.

What if my temp is low? Does that mean my thyroid is not
working?

It is very possible it may not be working properly.

What Other Tests Should I Do?

Here are other tests to consider. They do carry a cost
however if you are able to find a Doctor or Naturopath and
have insurance they may pick up the tab for them. Doing all
of them would be wonderful however before you even begin
them I would make sure to read up on the 30 Second
Self-Test I provided. Feel free to copy these and bring
them to your doctor to discuss.

24 HOUR CORTISOL SALIVA TEST: An at-home test to evaluate
your circadian cortisol levels at key times during a 24
hour period.

AB (Antithyroglobulin): Measures the level of the antibody
protein antithyroglobulin in order to discern the presence
of Hashimoto’s disease.

B-12 lab test: Measures an essential vitamin, B12, which
can be low in hypothyroid patients due to low stomach
acid.

DHEA: Measures the mother of all steroid & sex hormones.
Usually measured in conjunction with the 24 hour adrenal
cortisol saliva test. See above.

FERRITIN: Measures your levels of storage iron, which can
be chronically low in hypothyroid patients.

FREE T3 LAB TEST: T3 is the active thyroid hormone. Free in
front of the T3 means you are measuring what is available
and unbound.


FREE T4 LAB TEST: T4 is the thyroid storage hormone. Free
in front of the T4 means you are measuring what is
available and unbound.

THYROID PEROXIDASE ANTIBODY (TPO): Measures the thyroid
antibody TPO, which will be above the normal level in the
presence of Hashimoto’s disease.

TIBC (Total iron binding capacity): measures whether a
protein called transferrin, produced by the liver, has the
ability to carry iron in the blood.

For those of you hungry for more information on the
thyroid I just put the finishing touches on what might be
the most comprehensive ebook on your thyroid and its
function. What I found out will blow your mind! Over 128
pages! It will go for $29.95 for everyone else but since
you are on my emails you can grab it right now for $9.95.
Click here to learn more.
http://getresponse.com/click.html?x=a62a&lc=QEZk&mc=f&s=iwS0N&y=D&

Or you can get it for free! I just added it to Wired For
Weight Loss Program. Get it along with over $100 in free
bonuses! Click here to learn more.
http://getresponse.com/click.html?x=a62a&lc=QEZu&mc=f&s=iwS0N&y=W&


You're receiving this because you've signed up for 21 Day
Diet Solution from Mark Patrick and Mark Patrick Media.
Or you've attended one of Mark Patrick Seminars and asked to
receive additional tips and updates. Or you're an affiliate
partner.


Your Friend In Fitness!
Mark


Mark Patrick Media LLC
369 North Main Street
Barnegat
NJ 08005
United States

4 super nutrients that fight fat

partner

• by Liz Vaccariello, Editor-in-Chief, PREVENTION, on Thu Mar 12, 2009 8:54am PDT

The news about all the amazing ways eating—NOT dieting—can improve your health, help you lose weight and give you all-day energy just keeps getting better and better. In fact, new research shows that certain nutrients found in loads of foods are powerful factors when it comes to balancing blood sugar and encouraging weight loss. Here are four that can have a powerful effect on your weight, your energy level and your long-term health.

Tired much? Revitalize with an energy boosting 15-minute routine

1. CALCIUM

Scientists aren’t sure how calcium burns body fat—some believe it reduces the fat-producing effects of a steroid hormone called calcitriol. What we do know is that it works: Researchers at the University of Tennessee found that obese people who went on a low-calorie diet that contained three daily servings of calcium rich dairy lost 70% more weight and 64% more body fat than those who ate just one serving of dairy a day.

WHAT TO EAT:

Fat-free milk and low-fat dairy, spinach, kale, broccoli, and white beans

Do you find yourself over-eating when your stressed? Here are 7 positive ways to beat the stress

2. VITAMIN D

A landmark study from Tufts–New England Medical Center showed that low levels of vitamin D raise a person’s risk of type 2 diabetes by as much as 46%. Researchers believe vitamin D quells cellular inflammation that contributes to diabetes. Plus, your body needs D to absorb calcium—and together, they can help fight diabetes: According to the Nurses’ Health Study, an ongoing investigation of more than 83,000 women, those who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to have developed diabetes than those taking in less of both nutrients.

WHAT TO EAT:

Salmon, mackerel, sardines, tuna, fortified whole grain cereal, fortified fat-free milk, and Swiss cheese

Keep your heart strong with these cutting-edge strategies from leading cardiologists

3. OMEGA-3s

New science published in the American Journal of Clinical Nutrition showed that women who ate a balanced diet including omega-3s lost 1 1⁄2 more pounds of torso fat than women on the same exact diet but minus the omega-3s. These healthy fats slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

WHAT TO EAT:

Tofu, enriched eggs, shrimp, salmon, tuna, walnuts, flax, and flaxseed oil

Delicious Meals That Boost Your Energy and Fight Fat

4. FIBER

Foods high in fiber are nutrient-rich, filling, and low in calories—a combination that makes them weight loss wonders. According to a study done at the University of Minnesota, people who stuck to higher-fiber diets lost 2 to 3 pounds more per month than those who followed lower-fiber diets. Fiber triggers hormones that control appetite, which also helps with weight loss. Plus, both soluble and insoluble fiber help control blood sugar: The soluble type dissolves in water and forms a thick gel during digestion, which can interfere with and slow down carbohydrate and glucose absorption in the intestines, explains Quinn. Insoluble fiber doesn’t dissolve in water. It stays solid and moves quickly through the digestive tract, so intestines have less time to absorb carbohydrates, and blood sugar levels stay even.

WHAT TO EAT:

Whole grain breads and cereals, brown rice, barley, oatmeal and oat bran, apples, pears, citrus fruits, carrots, beans, and artichokes

A Simple Plan to Lose Weight

By Gabrielle Reece - Posted Fri, Mar 06, 2009, 4:26 pm PST

A lot of people send comments to me looking for a simple starting point to losing weight. We all know that it has to do with lifestyle (eating, exercise, and attitude). You can go online and read countless articles on how do that.

Rather than making it too difficult, I thought it would be a fun idea to create an easy program with guidelines anyone can follow. So here is a basic program to help you get started. I realize a lot of you know this information already, but for those of you who really desire to find that beginning, let's go!

And don't forget, you need to have a plan. This means writing down your physical activities, and keeping a food journal.

Monday, Wednesday, and Friday

- 3 sets of 10-15 squats using your body weight

- 3 sets of 10-15 sit ups on a stability ball

- 3 sets of 10 push ups (go on your knees if you have too)

- 3 sets of side skater lunges, 8 per side

- 3 sets of 10-12 bicep to shoulder press using 2 to 10 pound dumbbells.

Remember only do what feels safe and go as low in each move as you can. Only use the amount of weight and perform the number of reps that reflect your fitness level. It's not a competition.

Tuesday, Thursday, and Saturday
Get out there and walk, bike, swim or any other activity that you can handle for 20-45 minutes. Do your best to safely break a sweat and if you can only go for 15 minutes, so be it. Just get moving. You can always increase your time as the weeks go on.

Sunday
Today is a rest day. Now if Sunday is a better day to train, then rest on another day. Create a schedule that works for you.

Food
I'm not going to tell you what to eat I'm just going to begin by giving you a few pointers.

• Keep a food journal. That means write down everything you eat and drink during your day. Try to not eat a heavy dinner or eat too late.
• Eat only until you are full (for most of us that is about eating half of the food we already consume). If you need to, just get it off your plate right away.
• Don't wait to eat until you're starving. This leads to overeating.
• Always carry a healthy snack to help you get to the next meal: handful of almonds, some fruit, or even a mini sandwich. No snack foods (chips, candy, fast food, fries, cookies, etc.).
• Only drink water and your beloved coffee without all the other ingredients that turn it into a milkshake. This means no juices or sodas of any kind.
• Choose your one night to have alcohol if you must, and it's better to have wine rather than beer or sugary cocktails (mojitos and martinis with sexy names).
• Don't nuke it! Make your food yourself.
• If you are feeling really motivated, then avoid food made of wheat (pasta, bread, and all baked goods of course). Be mindful that sugar and wheat can really impact your body weight.
• On Sunday, eat what you want. This is not a license to go crazy -- this just means that you can relax, and get that much more fired up for Monday.

The beginning is always the toughest time, but if you are serious about wanting to make a change, this is a really simple way to do that. Lets stop talking about change and begin making it happen today.

Go get 'em and good luck.

Best Anti aging food, the food that gives you the power to lose weight (part 2)

The Age-Defying Power of Six

By Samantha B. Cassetty, M.S., R.D. and Delia Hammock, M.S., R.D

Related Links

Aging Well: Eating Right for Longevity A Frozen Food Guide The Best of the Fad Diets Nutrition News: January 2008 The Anti-Aging Diet

4. Whole Grains

A 2008 review of these diet-friendly foods — which include whole wheat, oats, and brown rice, and the bread, cereal, and other edibles made from them — concluded that a meal plan loaded with whole grains helps you stay slim, thanks, in part, to fiber's role in appetite control. Their low rankings on the glycemic index (a system that rates the effect of different carbohydrates on blood sugar levels) may also play a role.

A raft of research has also shown that whole grains offer protection against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. These benefits are tied to the array of vitamins, minerals, plant chemicals, and again, fiber that work together to promote health. (That's why refined grains, which filter out these nutrients during manufacturing, and add some back later in the process, don't offer the same advantages.)

5. Exercise

It's an anti-aging bonanza: Being active maintains muscle mass, boosts metabolism, and keeps your heart and lungs primed, among other benefits. Now, a recent study has found that running, in particular, promotes a long, independent life. Researchers at Stanford University School of Medicine followed a group of runners and non-runners for 21 years and found that elderly runners put off age-related disabilities for 16 years beyond their non-running counterparts. Runners also lived longer: 19 years into the study, only 15 percent of them had died compared with 34 percent of the non-runners. And the active ones were less likely to die from heart disease, stroke, cancer, and neurological conditions. While this study examined running, 30 minutes of more moderate aerobic activity, five days a week, will keep you healthy, according to recently released guidelines from the American Heart Association and American College of Sports Medicine. What should also be on your fitness agenda: strength training twice a week to maintain muscle and keep your metabolism humming.

Drop a Dress Size in Six Weeks
Update Your Fitness Gear with GHRI-Tested Picks

6. Red Wine and Other Drinks

What other diet recommends red wine? Ours does because the ruby beverage's resveratrol is a potent antioxidant, inflammation damper, and artery protector. Plus, animal research suggests that high amounts of resveratrol may counteract cell death in the heart and brain, which could mean this compound has even greater potential to prolong your life. Limit yourself to one five-ounce glass a day; more could be harmful.

If you're not a wine drinker, no worries: Put on the coffeemaker or the kettle instead. Coffee appears to lower the risk of type 2 diabetes and Parkinson's disease, and evidence suggests that java drinkers have a lower chance of dying from heart disease. Some of the benefit may come from caffeine, but coffee also contains chlorogenic acids, antioxidants that might also play a protective role. Drinking tea may lower your risk of heart attacks, strengthen your immune system, protect tooth enamel, and help fight memory loss associated with aging. Choose green, black, white, or oolong — their leaves all come from the camellia sinensis, or tea plant. And their polyphenols (antioxidants), fluoride, and caffeine — which are thought to contribute to these health benefits — are largely missing from herbal brews.

Two Secret Age-Defying Treats

They seem like diet no-no's because of their calorie load, but dark chocolate and a handful (not a canful) of nuts have longevity and weight-loss benefits.

This just in: Nuts give you a surprising diet edge. A recent study found that despite being a high-fat, high-cal food, they don't promote weight gain. The reason: People find nuts filling and after eating them, offset some of the calories by eating less later on. Best of all, up to 20 percent of the calories in nuts don't get absorbed.

Craving something sweet? Dip into dark chocolate. The latest evidence suggests that cocoa flavanols (more predominant in dark chocolate than milky versions) may lower inflammation, keep blood pressure in check, prevent platelets from clotting (which could, in turn, prevent strokes and heart attacks), and boost brain power.

Best Anti aging food, the food that gives you the power to lose weight (part 1)

Best Anti-Aging Foods

These six food groups hold the "power" to help you lose weight and turn back the clock. Don't miss our easy seven-day meal plan and delicious anti-aging snacks!

By Samantha B. Cassetty, M.S., R.D. and Delia Hammock, M.S., R.D

Photo by: Kate Mathis

Related Links

Aging Well: Eating Right for Longevity A Frozen Food Guide The Best of the Fad Diets Nutrition News: January 2008 The Anti-Aging Diet

1. Produce

Piling your plate with fruits and vegetables is a no-brainer when it comes to weight loss — they're low in calories, high in nutrients, and filling — but the latest studies show that certain ones can provide surprising anti-aging benefits.

There's buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer's, arthritis, and osteoporosis. Berries' beauty bonus: They're chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.

To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.

How to Pick the Perfect Produce

2. Protein (Try these One-Dish Dinners)

This key dietary component becomes even more critical starting in the 40s, when muscle mass begins to decline by up to 1 percent a year. That drop slows metabolism, which makes the pounds pile on more easily. The double whammy consequence: Added weight puts your health at risk, and down the road, diminished muscle mass can throw off your balance (upping chances of a fall), sap your strength, and even threaten your ability to recover from an illness or accident.

To hang on to your metabolism-boosting muscle — and keep you feeling full after meals (another protein plus) — experts recommend eating plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood. And don't forget protein-rich dairy: Minerals (primarily calcium, phosphorus, and potassium) in fat-free milk and yogurt as well as low-fat cheeses help to keep blood pressure healthy, pudge in check, and bones strong. News flash: Calcium can't build bone if you're not getting enough protein, and current recommendations — about five ounces a day for a 145-pound woman — are too low, says Robert P. Heaney, M.D., professor of medicine at Creighton University in Omaha. Our Anti-Aging Meal Plan provides about 11 ounces of protein daily.

Another reason to spoon up some yogurt: Eating at least 1/4 cup every day led to a 60 percent lower risk of gum disease and a 50 percent lower risk of tooth loss in a Japanese study published in the Journal of Periodontology. The effect is thought to be linked to the probiotics in yogurt, but not in most other dairy.

Easy Yogurt Breakfast Recipes
Cut Up a Chicken the Easy Way

3. Omega-3-Rich Fish

Fatty acids in seafood help quench the flames of chronic inflammation. In addition, "there's very good new data suggesting that omega-3 fats from fish act on an area of the brain that leads to improved mood and attitude among healthy people," says Artemis P. Simopoulos, M.D., author of The Omega Diet. These improvements in outlook lead to feeling healthier and more vigorous, she explains. The omega-3s in fatty fish like salmon and tuna have the most potent anti-inflammatory effects. But it's smart to consume omega-3s from plant sources, like walnuts and flaxseed, too — especially if you're not fond of fish.

What is your ideal weight

What is my ideal weight?

5 tips for finding your happy weight

If you're trying to lose weight, you probably have a goal, your ideal weight, in mind. A good question to ask yourself is, "Where did I get this number?"

Is it what you weighed in high school? Is it what health experts suggest you should weigh, based on your age, body frame and body type?

While weight loss is an admirable goal for a woman who is truly overweight, many women who want to lose weight don't need to. In study after study, researchers have found that the majority of normal weight women think they need to lose 10 or 15 pounds: what I call vanity pounds.

Why is this a problem?

If our happy weight is based on unrealistic expectations, it will cause us much pain and suffering. We'll exhaust ourselves, trying to achieve the impossible. We'll live in fear: when we've lost weight, we're fearful of gaining it back; when we've gained a few pounds, we're fearful that the scale will keep rising. We may delve into all sorts of whacked out behaviors: crash dieting, food obsession, fasting, and overexercising in our desire to reach our goal.

Unrealistic expectations can create an unhealthy focus on our appearance. You can only be 10 pounds underweight if you're working very, very hard: by exercising for hours a day and being very stringent about what you eat. These behaviors can easily morph into an eating disorder.

The flip side, accepting a realistic happy weight, may mean giving up our wishful thinking of being a size 2. This can be painful; I know. But the rewards of letting go of our impossible expectations are many: vitality, feeling satisfied by the variety and amount of food we eat, energy, stable moods, confidence and a healthy appreciation for our appearance instead of obsession. It's also a sure way to temper the jealousy you may feel about other pretty women.

How can you find a weight that is realistic for your body? Here are 5 tips:

1. Look at the unique factors of your body. Self magazine has a calculator to determine your happy weight which takes into account your age, exercise habits, and if you've had children. You can also factor in your eating and self-care habits: Do you have ways of comforting yourself without turning to food? If not, accept that this may mean weighing a bit more than you'd like until you have stronger nurturing skills. As you learn how to care for yourself, your weight may go down. But accept where you are right now. Then, as Maya Angelou says, as you know better, you do better. And then you can adjust your goal. Having realistic expectations is about looking at what is - not what you'd like to be - and using that information to shape and mold a positive, yet honest expectation for change.
2. Aim for a healthy body fat percentage. One of the best ways to compute a realistic happy weight is by basing it on a healthy body fat percentage. Start by figuring out your current body fat percentage. Then, you can use this number to figure out how much of your weight is comprised of core, lean mass: your organs, muscles, water, and tissues, and how much of your weight is fat. It can also tell you if your body fat percentage is in a healthy range. So, if you want 22% body fat, which is considered a healthy body fat percentage for a woman, you can see whether you need to lose a few pounds, or if your body is healthy just as it is. With hard data, and real numbers, you can see if your expectations are realistic.
3. Look at media images of women with a critical eye. Look at window mannequins in most women's clothing stores, and you'll see a woman whose body fat would make her underweight. Likewise, the "ideal body" that is touted in the movie industry, fashion industry and media is also underweight. This skews our perception, where, as Stanley Tucci's character in The Devil Wears Prada famously quippped, a size 2 is the new 6; a size 6, the new size 14. Separate yourself from these images by recognizing them for what they are: unrealistic. This doesn't mean turning into the body image police. When I see celebrities who look clearly underweight, I bypass judgment. But I do feel compassion for them -- think of the enormous pressure they must feel to always look their best. I know I wouldn't want to live with that kind of scrutiny on my appearance.
4. Give yourself enough time to lose weight. If you are wanting to lose weight, one of the best ways you can support yourself is by giving yourself time to accomplish your goal. You didn't gain weight overnight; you won't lose it overnight, either. If you're holding onto an unrealistic expectation about how quickly you can lose weight, you'll either be discouraged and frustrated because it's taking longer than you think it "should," or you'll delve into drastic measures to lose the weight faster, such as starving yourself, purging, or overexercising. This is being kind to yourself, allowing time for changes to manifest. It's nature's way - growth and change take time.
5. Recognize that your happy weight will change over time. Health is dynamic, not static. Our bodies are always changing, and life is always in flux. The media focus on Jessica Simpson was ridiculous because it denied this basic truth. It is normal for our weight to go up and down, particularly as women. One year you have a baby; another year, you have major surgery and have limited exercise capabilities; another year, you're under tremendous stress and gain weight. All of these things can effect what a realistic weight is for your body at this moment in time. Accepting that your ideal weight may be higher than you'd like - for now - doesn't mean that this will always be the case. Accept the ebb and flow; the highs and the lows, and learn to love a weight range for your body, not just one ideal weight.

We are so much more than a number, but as women in an appearance-conscious society, it is very, very eased to get hooked by the promise of an ideal body. It's easy to believe that it will solve all our pain - our confidence, our needs, our desire for intimacy, acceptance, and belonging.

These needs are valid and important. But the problem is when we use our bodies to feel these needs, instead of our innate worthiness, our beingness. It creates too much pressure, too much focus on one area of our lives. It keeps us from enjoying the present moment, trapped in a place where we are never satisfied; always striving to improve. It keeps us from appreciating what our bodies can do, how we live in them and enjoy their many gifts.

It's a gift to live in a female body. Our beauty should be cherished and appreciated; our sexuality, enjoyed; our strength, celebrated. Yes. While we are not our bodies, we do live in them --- and when we love and care for them, we send a message of love and care for our entire selves.

So, yes, love and care for your body as a loving caretaker, even as a mother lovingly cares for her children. Exercise. Move, sweat, dance, run play. Rest when you're tired. Eat when you're hungry. Feed it whole foods that nourish your particular body (because no one diet is right for everyone.) Breathe. Dream. Release your hurts.

But do so with detachment. Do it out of love, not out of hatred, fear, jealousy or disgust --- I am such a fat cow! ... I am going to run 5 miles because I ate that pizza last night.... I am so sick of being fat ... I hate that skinny b***ch. Love your body with acceptance, embracing every stage and weight of your body, recognizing that your real worth has nothing to do with a number on a scale.