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Look At The Recent Weight Loss Studies
Weight loss is a popular New Years Resolution for many Americans. Yet there is a lot of misleading weight loss diet information out there. Before you begin planning how you'll shed those pounds, it's a good idea to take a look at some of the latest healthy weight reduction research. Scientists around the world are working diligently to debunk the myths behind shedding pounds and offer up medically-proven solutions. It's important to keep in mind that simply "dieting" will not work. Instead, you must commit yourself to lifestyle changes that will ensure you live a longer, healthier life.
Enduring and healthy weight loss involves losing fat instead of muscle, lowering triglyceride levels to prevent diabetes or heart disease, keeping cravings at bay and making lifestyle changes that will keep the pounds off for good. "Our latest study shows you have a better chance of achieving all these goals if you follow a diet that is moderately high in protein," says Donald Layman, a nutrition professor at the University of Illinois. In the analysis, 130 people were studied during four months of actively losing weight and eight months of maintenance. Both groups ate the same amount of calories, but one group had a moderate protein diet (40% carbohydrates, 30% protein, 30% fat), while the other followed the USDA food-guide pyramid guidelines (55% carbohydrates, 15% protein, 15% fat). By eating double the protein, dieters were able to lose 38% more body fat during the year, lowered their LDL and cholesterol just as much and encountered fewer cravings. Layman adds, "The additional protein helped dieters preserve muscle. That's important for long-term weight reduction because muscle burns calories—if you lose muscle, and you used to be able to consume 2,000 calories without gaining weight, you'll find that now you can only eat, say, 1,800 calories without weight gain."
The Journal of the American Dietetic Association's November 2009 issue confirms that the "energy gap" concept is an effective tool used in natural weight loss. Investigators from the University of Colorado Denver and the Procter & Gamble Company in Ohio discovered that reducing one's daily caloric intake by 100 for adults and 100-150 for children will prevent weight regain in 90% of the US population. To lose 10% of body weight, one must reduce calories by 200 and to lose 30% of body weight, one must reduce calories by 300 per day, they write. It should be noted that one may reduce calories through exercise, as well as through dieting, they say. According to James O. Hill, PhD, "This analysis indicates that to create and maintain substantial weight loss, large behavioral changes are needed."
Carbohydrate reduction is at the center of popular fad diets like Atkins. While these diets promote gorging yourself on too-good-to-be-true foods like steaks and milkshakes, there is some scientific evidence to support the benefits of reducing carbs. A study by the National Institutes of Health, found that reducing daily carbohydrate intake from 55% to 43% (substituting the remaining 12% with extra protein) leaves dieters feeling fuller longer, contributing to overall weight reduction and stable blood sugar levels. Researchers at Veterans Affairs Medical Center and Duke University Medical Center concluded that, "If people have high blood pressure and a weight problem, a low-carbohydrate diet might be a better option than a weight loss medication." While both groups achieved 10% body weight reduction, 47% of the people on the low-carb diet had their blood pressure medication lowered or discontinued (compared to just 21% of the control group). In summary, some natural, exercise weight loss methods can provide added health benefits, so these should be considered first and foremost if you're concerned about diabetes or heart disease.
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