How To Use Running To Stay Fit And Lose Weight

One of the simple but highly effective exercises that can help you lose weight and stay fit is running. Running and jogging regularly improves your general physical condition and it also gives you some other health benefits which include the following:
1-Running and jogging makes your heart very strong; it improves the efficiency of your blood circulatory system and your respiratory system.
2-It speeds up the rate of digestion of food in your bowels thus making you less prone to constipation and other digestive problems.
3-This form of simple exercise causes your body to burn fat and to use up more calories thus ultimately resulting in significant weight loss. If you expend more calories in exercise than the calories that you consume, you are bound to lose weight. Running is particularly good at burning stubborn belly fat.
4-This form of exercise also helps to improve your appetite; you are working hard and you will need to refuel and repair your muscles. Even though it is important that you burn more calories than what you are eating during exercise you have to be careful not to create a calorie deficit that is more than 1000 calories.
5-Jogging and running also makes you have better quality sleep and stronger bones and muscles.

So, what are the steps that you need to take to develop a good running plan?

Step One - Try to Enjoy Running
Running helps to relieve mental stress and you will experience a sense of refreshing when you run especially, when you run outdoors. So, see running as a way of stimulating mental joy and not just as means of exercise.

Step Two - Plan Your Running Sessions
Start your running sessions at a slow pace for some few minutes to warm up and then gradually increase your pace to a level where you are comfortable with. From here you can now start pushing yourself to higher rates gradually; you will need to time your runs over some fixed distances to properly time yourself and monitor your progress.

Step Three - Stretch Your Muscles After Each Running Session
It is a very good practice to stretch your muscles for about three to four minutes after each jogging session; wait for some few minutes after you complete your running session to catch your breath and relax before you stretch your muscles.

Step Four - Plan Your Running Routine
If you are not engaged in any other weight reducing exercises then you must have a running session everyday but if you are engaged in some other weight reducing exercise routines you might not need to have more than two running sessions in a week.
Also eat lightly before each session so that you do not get tired easily.

Step Five - Run Barefoot Occasionally
You can run barefoot on the beach occasionally to reduce the risk of serious injuries and to lose more excess body fat more efficiently.

Step Six - Combine Running With Other Simple Free Exercises
You can combine running with other free exercises to be able to trim down your body fast so that you do not get discouraged.

Final step- Download this highly effective exercise and diet program to learn more about other simple exercises that you can combine with running to trim your body properly.

6 Proven Foods To Help You Burn Belly Fat

Abdominal obesity is a major problem in our developed society and if you are of those people that have a large tummy and expanded waist line you are at major risk of developing serious health conditions like heart diseases and diabetes.

So, you must get rid of the excessive abdominal fat in your body and the number one way to start the process of eliminating your excess belly fat is by making significant diet changes.

The truth of the matter is that you are what you eat; you have excessive belly fat because you have "eaten" yourself into this fat state. Therefore if you want to get rid of belly fat there are certain foods that you must avoid and there are certain foods that you should eat.

This article will be looking at the following foods that you can eat to aid the burning of your excessive abdominal fat:

1-Fish
Fish and most other sea foods contain lots of protein and omega 3 fatty acids which have considerable weight reducing properties. Also, fish is rich in Liptin which increases the rate of your internal metabolism thus causing more stored food fat to be burned to provide energy for the body.

Other benefits of eating sardines includes the fact sardines contain an amino acid called tyrosine which the body can convert into two very important hormones called norepinephrine and dopamine; these hormones stimulate the brain to improve mental function and alertness.
If you want to burn abdominal fat it is recommended that you eat salmon or trout three to four times in a week.

2-Soup
Soup especially if consumed during winter helps to lose weight. Scientific research has revealed that the average man that eats soup at least five times in a week will maintain a body mass index of about 23 which is the ideal body mass index for a lean man.

3-Beans
Beans is a fibre rich food that helps to melt excessive body fat; kidney beans are especially very good at aiding weight loss and you can serve kidney beans with chilli con carne.
Kidney beans slows down the rate at which carbohydrates are broken down into sugar thus preventing excessive elevation of blood sugar which ultimately leads to the conversion of excess sugar into body fat.

4-Yogurt
Yogurt is another good food that aids the burning of excessive body fat; yogurt is rich in magnesium which usually serves as a catalyst to improve the activity of the enzymes that metabolize carbohydrates and proteins thus increasing the metabolic rate of the body. However you have to make sure that the yogurt you are consuming is low fat yogurt.

5-Whey protein
Whey protein helps to burn off body fat and it also helps to increase muscle mass. Scientific research has shown that men that drink two whey protein shakes per day increase their muscle mass by 8% and lose about 3% fat more than other men that do not consume whey protein.

6-Hot chilli pepper
Red hot chilli pepper helps to burn body fat; the hotter the chilli, the more the burning. Chillies also contain capsaicin which increases the metabolic rate of the body thus causing more burning of excessive body fat.

So, if you want to trim down your bloated abdomen you have to eat the right fat burning foods and you can download this popular diet program to discover more foods to burn your fat belly.

How To Choose The Best Exercise To Help You Lose Weight

If you want to engage in exercises to lose weight I guess the most likely question on your mind will be "What is the best exercise that I can use to lose weight?"

Well while the answer to your question might not be a straight forward answer, these following points will be of great assistance to you as you decide on the form of weight reducing exercise that you want to embark on:

Realise that there are no quick fixes
The hard truth is that there are no quick fixes to weight loss; you cannot lose significant weight in a very short time. Do not go for any exercise program that promises to make you lose virtually most of your excessive weight within the shortest possible time.

Set realistic goals
One of the main reasons why people fail in their weight loss exercise routines is that they set targets that are too high. You have a higher chance of success if you set realistic targets that you want to achieve within realistic time frames.
It is highly recommended that you aim for an average weekly weight loss of 1-3 pounds; as long as you manage to lose this amount of weight on the average weekly, you are making good progress.

Realise that there is no best way to exercise
There is really no ideal exercise routine that is best for everybody that wants to lose weight. Some fitness experts erroneously prescribe cardio exercises for everybody while other fitness experts erroneously prescribe more intensive workouts for everybody.
However, the best weight loss exercise routine for you is the one that is planned and executed to suit and bring out the best results in your own body.
Develop your own exercise routine that is based on your metabolic type, your pre exercise fitness level and the level of fitness and weight loss that you want to achieve.

Make sure you combine your exercise routine with the right diet
Realise that no matter how good your exercise routine is, if you do not combine your exercise with the right diet your exercise routine alone will not give you the weight loss that you desire. Irrespective of the kind of exercise that you are using you have to burn more calories than you are consuming and it is recommended that for you to lose weight effectively you have to maintain a negative calorie balance of about 1000 calories.

So, Click here to download a good exercise and fitness program that will teach you how to develop your own personal exercise routine with your own personal diet plan to get the best results.

Proven Home Workouts That You Can Use To Lose Weight

During winter or hot summer periods and also at times when you simply do not like the idea of going outside your home to exercise, you can actually make use of effective home workouts to lose weight and stay fit.
Some of these home workouts might require the use of home gym equipments while others do not require the use of any equipment. The two most important things that you need to carry out most of these home workouts are the right clothes and a strong will power.
You can either make use of any of the following home workout options or you can combine as many of these workouts as it suits your personal needs and goals:

1 - Calisthenics and circuit training
With circuit training you do not need to use equipments and you get to work on your entire body. This kind of exercise is an intensive interval training which really helps you to lose weight and stay fit.

2 - Yoga workouts
You can use various yoga sequences and workouts to improve your overall body health and general fitness level. However, you must first get some lessons on how to make use of proper yoga forms and postures to enable you carry out yoga routines by yourself at home.
One of the best forms of yoga routines to achieve fitness and weight loss at home is the Ashtanga yoga which is a full body workout.

3 - Weight training
You can do most of your weight training workouts with a set of adjustable dumbbells.

4 - Running and jogging
All you need for good jogging are good sport clothes and a pair of good running shoes. You can take out time to jog around your neighbourhood everyday for about 40 minutes; you just have to stay motivated to be persistent and continue till you get your desired results.

5 - Home exercise machines
If you can afford them you can buy some cardio machines that you can use to work out at home and there are four main types of home machines that you can use to exercise:
Cross Trainers
These machines provide you with very good full body workouts that are low impact; you can easily control the speed and resistance of your exercises.
Rowing Machines
These types of machines are not as popular as they used to be; they make you push with your legs and pull with your upper body so as to provide you with whole body workouts.
Exercise bikes
These machines focus mainly on your lower body and legs.
Treadmills
Treadmills can be a bit expensive and you might not be able to control the speed at which you run thus making them slightly less safe than other machines.

However, you can make use of full free body workouts without the use of machines to get the maximal effects of home exercises and you can click here to discover more simple and full abdominal and body workouts that you can use to lose excess body fat.

4 Reasons Why Your Weight Loss Diet Program Has Failed You

People that criticize diet programs often cite the examples of people (including themselves) that have used different weight loss programs without achieving their desired long term weight loss and fitness goals.
However, before you join the band wagon of people that castigate and condemn weight loss and diet programs, you should endeavour to take a closer look at all those "failed" attempts by these people that claim that their weight loss program did not work for them.
If you take a closer look, you will discover that most people actually fail in their use of diet programs because of the following reasons:

1-Diet cheating
One of the main reasons why people fail to get their desired fitness goals is because they cheat on their diet plans; they still indulge in foods that the diet plan that they are using actually prescribed that they should avoid.
Most good weight loss plans will guide you on the kinds of foods that you should avoid; no matter how much the temptation, you should discipline yourself to avoid such foods.
Most people that claim that their fitness program failed them were actually indulging in such forbidden foods secretly.

2-Concurrent medication
If you are on certain medications that encourage weight gain, they will negate the ability of your program to help you shed excess body weight. Women that are on certain oral contraceptives might not be able to shed their excessive body weight effectively. Also, people that are on certain psychiatric drugs will not be able to shed weight successfully because those drugs cause excessive water retention by the body.

3-Impatience
The truth of the matter is that people start off their weight loss programs at different levels of fitness and weight gain; some people that are fatter than others initially will have more excess fat to shed than others so, it might take more time for them to get to their desired goals.
Also, since we are of different metabolic types, some people will burn their excess fat faster than others because they have higher metabolic rates.
So, if you do not see your desired results as fast as other people, it does not mean that you should give up and go back to your former diet because each time you deviate back to your former diet and then come back to your diet plan you set yourself back by many days.

4-Lack of exercise
Some people do not exercise at all when they are on a weight loss diet; such people will most likely never get to their desired goals.
Even if all the exercise that you engage in is simple walking for about 20 minutes every day, this will go a long way in helping you to reach your desired fitness goals; you must combine some form of exercise irrespective of how light it is to your slimming diet if you want to become slim and fit.

So, even if you are not keen in engaging in too many exercises, you can click here to sign up for a free 7 days fat loss e- mail course of the diet solution program starter kit that will teach you how you can kick start your effective weight loss diet plans with minimal exercises.

Unique Tips To Help You Lose Belly Fat

Even though there is no 100% ideal way to lose belly fat, these following proven unique tips will surely help you to trim down your wide waist line:

Tip 1: Eat Breakfast
Although this might sound negative, the truth of the matter is that many studies have shown that eating breakfast very early in the morning helps to maintain your insulin levels within the normal range and it also helps to maintain low levels of LDL cholesterol.
Your breakfast should consist mainly of protein and high fibre foods as these foods have a slow rate of digestion and they do not cause spike increases in the level of blood sugar. Good examples of these types of foods include eggs, peanut butter, fresh fruits and vegetables.

Tip 2-Reduce your stress levels
The effect of stress on the body causes the secretion of the stress hormone called cortisol which is a steroid that predisposes to weight gain. So, you can make use of the following measures to overcome the negative effects of stress:
A] Make sure that you get adequate sleep; you should have at least 7 hours of sleep every night to be very relaxed.
B] Take out time to relax and make sure that you make out about 15 minutes every day during your lunch break to shut out worries from your mind; take deep breadths and shut your eyes to relax better.
C] Do not carry undone work home after work. Learn to relax when you are at home and reserve your home environment strictly for rest; leave all the worries and stress of work behind at the office.

Tip 3-Take about 10,000 steps everyday
Increase the number of steps that you take every day to up to 10,000 steps; skip the elevator and take the stair case; walk instead of driving to short and moderate distances; take a 30 minutes walk around your neighbourhood every evening; if your job entails that you seat down for long periods of time you should consider getting a treadmill to help you engage in walking while you are at work.

Tip 4-Drink lots of water
Water helps to increase the rate of the metabolism of your body. Water also helps you to excrete waste and toxins through urination. It is recommended that you should drink about 8 glasses of water every day and you should always carry your water bottle with you everywhere you go so that you can get water to drink anytime you feel thirsty.

Final tip- Download the highly successful diet solution program to discover more efficient tips to help you lose body fat fast.

How To Reduce Your Weight With Walking

The simple exercise of walking is a very good way of commencing your weight loss exercise routine. In fact, there are many health benefits of walking and these benefits include the following:
1-Walking helps to burn calories.
2-It helps to make your legs strong.
3-It strengthens your cardiovascular system.
4-It does not cost you any money; you just put on your walking shoes and start walking without paying any body. You do not need to pay at a gym before you start walking.
5-It helps to improve your mental health and mood.
6-It increases the level of good HDL cholesterol in your blood.
7-It helps older people to stay fit and be less prone to injuries and accidents.
8-It decreases the risk of developing cardiovascular diseases.
9-It is a very safe form of exercise that virtually everybody can participate in irrespective of their age or sex.
What are the types of walking that you can use to lose weight?

A-Brisk walking
Brisk walking burns up as much calories as jogging does; if you engage in brisk walking you will burn an average of about 500 calories per hour which is just a little bit below the average of about 700 calories per hour that you burn while running. If you jog you probably will not burn more than 500 calories per hour.
However, most unfit people will not be able to run at the fast pace that will enable them to burn up to 700 calories per hour for more than 5 minutes and if you unfit you will not also most likely be able to jog for more than 15 minutes at a time.
But, you can easily walk briskly for longer periods of time and thus burn more calories; it is recommended that you start walking briskly for about 30- 45 minutes daily after which you can then increase the time you spend walking briskly to 60 minutes every day.
If you can combine brisk walking with the consumption of a fat burning diet you will be able to achieve a total daily calorie deficit of about 1000 calories per day which should translate into a weight loss of about 1kg per day.

2-Slow walking
Most fat people fail to realise that slow walking also helps to burn calories though, at a lower rate than brisk walking. Slow walking at 3 meters per hour helps to burn about 280 calories per hour.
One great way to start your walking exercise routine is by taking 30 minutes slow walks twice in a day and then after about some weeks you can commence brisk walking.

So if properly done, you can make use of walking and other simple exercises to get into a great and lean shape and you can click here to download the highly effective diet solution program to discover great exercises and diet modifications that you can make to get a slim body.

Do You Know The Common Weight Loss Mistakes That You Must Avoid?

Even though millions of Americans set out to lose weight every year, it is actually only very few of them that actually succeed in reaching their weight loss goals. One of the reasons why overweight people fail to achieve their desired goals is that despite their use of a good diet plan and exercises, they still indulge in some key mistakes which negate all the positive effects of their diet and exercise plans.

So, if you are overweight, here are some key mistakes that you must avoid if you want to attain your desired slimming goals:

Mistake 1-Drinking too many calories

Most times overweight people that are on one form of diet tend to monitor only the calorie content of their major meals without paying too much attention to the amount of calories that they consume through drinking.

However, the truth of the matter is that quite a number of the fancy coffee drinks and alcoholic beverages that we drink contain more than 500 calories. Also, the calorie content of most of the fruit juices that we drink also add up into an appreciable amount of calories after some time.

Furthermore, your consumption of these liquid calories do not really curb hunger and you are still most likely going to consume more calories when you eat major meals to satisfy your hunger.

Mistake 2- Avoiding diary foods totally

Even though it is not advisable that you continue to consume high calorie dairy foods like full fat milk, cheese, and ice cream, it is not advisable that you should avoid all dairy foods totally. You can still consume non fat and low fat foods that contain an appreciable amount of calcium which helps the body to burn more fat.

Mistake 3-Ordering food from a drive through restaurant

Even though you can order healthy foods options like salad from drive through restaurants after an hard days job, it might be better for you to avoid this easy food option as you might not be able to resist the temptation of ordering the sweet and high calorie food options like milk shakes that are readily available at this restaurants after some time.

It is better you avoid these fast junk foods at all costs because once you start consuming them, you will find it very difficult to stop.

Mistake 4-Skipping exercise

Even though diet changes plays the major role in helping you to shed off excess body fat, if you can add some level of exercise to your diet plan, you would be able to reach your slimming goals quicker.

By the way, are you interested in knowing the essential diet changes that you must make to lose weight successfully?

If so, <a href="http://www.losewieghtarena.blogspot.com">click here</a> to sign up for a free 7 day fat loss diet e-course by the diet solution program. 

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How Women Can Stay Fit and Slim After Their Teenage Years - Important Tips

As a result of a variety of reasons most women tend to add a lot of weight as they transit through adolescence and teenage years into adulthood. So, if you are a woman you must be on your guard and you must take concrete steps to prevent your body from bloating up as you get older.
In this article we shall be examining these following tips which help you to manage your weight as you grow older:
Tip one - Prepare and plan your own meals
One of the main reasons why people become fat is that they fail to plan their meals. When you do not plan ahead for what you will eat, you would most likely end up eating readily available junk food.
Therefore, if you do not want to become overweight as you get older, you must plan and find time for cooking your healthy meals every day.
Tip two - Avoid emotional eating
Because women get emotionally worked up more than men, they are more prone to emotional eating.
Quite a number of times when women feel stressed at work, they eat chocolate with coffee to calm down and sometimes when they get home they indulge in cookies and other junk foods at night to relax their frayed nerves.
Most times when you are stressed, you will not even realise that you are eating anything until after you have finished eating. Emotional eating can increase your daily calorie intake by up to 50%.
However, you can take the following steps to reduce emotional eating:
- Remove junk foods from your house; remove cookies from your kitchen and fridge and stop storing junk foods in your fridge. Instead buy and store healthy nutritious foods at home.
- When you feel the urge to go for cookies, engage yourself in other activities like walking, having a shower, or moderate exercises to get your mind off the cookies or any other junk food that you might be tempted to eat. The more you re - program yourself, the more your cravings for junk foods will diminish.
Tip three - Stop consuming alcohol
Although alcohol induced enlargement of the belly used to be seen only amongst males, it is now getting more and more common amongst women who consume lots of wine when they are socialising and when they are entertaining clients.
The alcohol induced enlarged belly in men is often called the beer belly while the alcohol induced belly enlargement in women is often called the wine belly.
So, stop the habit of drinking alcoholic drinks if you want to remain trim and fit.
Tip four - Find a friend that you can exercise together
Find a partner that you can exercise together as this will help you to stay motivated and challenged. Women tend to be more social than men so it will easier for women to find a training partner that will make their exercise routines more enjoyable.
Tip five - Exercise at least 3 times in a week
One of the best ways to lose body fat fast is by combining regular exercises with a good diet. It is recommended that you should exercise at least 3 times in a week with each exercise session lasting at least 30 minutes; you must engage in intensive workouts that will make you sweat and pant very well.

Final tip- Click here to download the diet solution weight loss program that have helped a lot of women to shed their excess body weight successfully.

5 Reasons Why Most Women Fail To Burn Belly Fat

Even though a lot of women try to get rid of their excessive belly fat, only few of them actually succeed in shedding their excessive belly fat.

If you are one of those women that have not been able to melt their fat belly, this article will reveal some of those reasons why it has been very difficult for you to flatten your belly.

Reason 1 - Muscle memory

One of the reasons why some of the abdominal workouts that you have engaged in have failed to build up your abdominal muscles is because of what is called muscle memory. When you use a particular type of exercise regularly to tone your abdominal muscles, the muscles become used to that exercise and the exercise will not be able to build up your abdominal muscles any more after some time.

To overcome this challenge, you have to make use of different varieties of abdominal exercises; do not just limit yourself to doing sit-ups, but add incorporate leg lifts into your exercise routines; you can also add the use of a stability ball to your exercise routines.

Reason 2 - Increasing age

The body of women undergo certain hormonal changes as they approach menopause and these changes make their belly fat harder and more difficult to melt; this effect is particularly pronounced in women that have live sedentary lives.

If you want to overcome this particular challenge, you have to become more active and one of the simple ways by which you can become more active is by walking.

Reason 3 - Childbirth

The effect of the enlarged uterus that carries the baby till the baby is born stretches the abdominal muscles which become inelastic. These inelastic abdominal muscles become lax thus making the belly of the woman to protrude easily.

To tone up your abdominal muscles effectively after delivery, you have to start the proper abdominal exercises as soon as possible before your abdominal muscles lose virtually all their elasticity; most times your doctor will advise you to start exercises not less than 6 weeks after a normal delivery, but if you deliver by a C-section you might need to wait a bit longer before your doctor allows you to commence exercises.

One exercise that is particularly good at toning your abdominal and pelvic muscles is the kegel exercise; if you can add good aerobics to this abdominal workout you will be able to burn belly fat faster.

Reason 4 - High stress levels

One of the main causes of belly fat is stress; stress causes the release of the hormone known as cortisol which is a type of steroid that encourages the accumulation of body fat especially around the mid section of the body.

Therefore if you want to shed belly fat, you should seek for positive ways to manage the inevitable challenges that life will throw at you.

Reason 5 - Consumption of high calorie foods

As long as you consume more calories than what you are burning, you will accumulate extra body and belly fat; choose your foods wisely so as to avoid foods that contain lots of calories. You should also incorporate fat burning foods like eggs, low fat dairy foods, and lean meats into your diet.

Furthermore, you can click here to sign up for a free 7 days fat loss and healthy diet e-course to help you lose body fat.

Small Easy Changes In Our Eating Behaviour Can Lead to Significant And Gradual Weight Loss

Researchers at the Cornell University recently carried out an online eating and weight loss survey called the National Mindless Eating Challenge (NMEC) which focused on the effect of simple behaviour changes on weight loss. This survey was planned based on the principles that were outlined in an earlier research carried out by Dr. Brian Wansinki of the Food and Brand Lab which had shown if we make consistent changes in our eating habits, we will be able to experience sustainable weight loss.

The people that signed up for this NMEC program were asked a series of questions state of health, background, and eating goals. These participants were given specific individualised tips which were designed according to the individual answers of the participants; the tips were designed based on the research recommendations in the book titled “Mindless Eating: Why We Eat More Than We Think” by Dr Brian Wansink.

Each participant was a given a checklist to download which he or she should use to track his or her adherence to the tips and they were also sent regular e-mail reminders to keep them on track. Each participant was also expected to send in a follow up survey at the end of each month.

At the end of the survey which had 2,503 participants, the number of participants that concluded at least one follow up survey was 504. 83% of the participants had weight loss as their goal; 10% wanted to eat healthier; 5% wanted to maintain weight, and 2% wanted to help their family eat better. Also, over the duration of this survey, 42% of the participants lost weight while 27% maintained their weight. 

The participants that experienced higher rates of weight loss were those that made changes consistently; those participants that were able to adhere to the tips in the program for at least 25 days per month recorded an average weight loss of 2 pounds per month. Also, those that were able to complete a minimum of two follow up surveys shed off an average of 1.0% of their initial weight. The common hurdles that prevented participants from making consistent changes included excess activity, forgetting, tips that were personally unsuitable to the individual participant, and special circumstances like vacations and emotional eating.

The results of this survey reveal that if we can make small but consistent changes in our daily eating behaviours, we will be able to lose weight gradually and we will be able to develop healthier eating habits. So, if you want to lose weight you have to find an initial set of relevant and doable eating habits that you can start out with to get a hang of the general principle before you come up with your own good habits that you can make use of for longer periods.

According to the results of this survey, the following tips were voted for by the NMEC  participants as being the most effective:

-Do not keep unhealthy food in your kitchen.

-Do not eat directly from a package; make sure you portion out the food onto a dish

-Eat hot breakfast meal within one hour after you get up from bed.

-Do not go for more than 3-4 hours without putting something small in your mouth to eat

-Eat slowly and put down your eating utensils between bites to lower your pace of eating.

Intensive Weight-Loss Intervention Linked With Increased Chance of Partial Remission from Diabetes

A study reported in the December 19 issue of JAMA 2012 revealed that overweight adults who participated in an intensive lifestyle intervention which included several counselling sessions and targets to reduce calorie intake and increase physical activity experienced greater likely hood of partial remission of type 2 Diabetes.

This reported study was carried out at the Centres for Disease Control and Prevention, Atlanta, by Edward W.Gregg Ph.D and his colleagues; they conducted this study to examine the association between an intensive lifestyle intervention and the occurrence of partial and complete remission of type 2 diabetes.

This study compared the results of the 4 year analysis of people with type 2 diabetes with a body mass index of equal or greater than 25 that were subjected to an intensive lifestyle intervention(ILI) to those type 2 diabetics that were subjected to diabetic support and education control(DSE). In all a total of 4,503 adults were studied.

The participants in the ILI group were subjected to weekly group and individual counselling for 6 months and then given 3 sessions of counselling per month throughout the second six months which was then followed up with monthly contacts twice in a month and regular refresher sessions over the next 2 to 4 years. Those participants in this group aimed to reduce their total daily calorie intake to 1,200 to 1,800 calories by reducing their fat intake and increasing their activity levels up to a minimum of 175 minutes per week.

The participants in the DSE group were subjected to 3 group sessions on diet, exercise and social support in a year.

At the end of the study the results revealed that those participants in the ILI group lost more weight than those in the DSE group; those in the ILI  group experienced higher levels of fitness than those in the DSE group, and those in the ILI group experienced more remission of type 2 diabetes than those in the DSE group.

Furthermore, extra analyses of the participants indicated that ILI participants were significantly more likely to experience any remission (partial or complete), with a prevalence of 11.5 percent during the first year, decreasing to 7.3 percent during year 4, compared with 2.0 percent in the DSE group at both time points. The participants that experienced significant loss of weight or increased fitness also had higher rates of remission (15 percent -- 21 percent)