If your goal is to lose weight and lose weight fast, then there’s nothing better than a stationary bike to give you the variety of exercises you need to burn the fat.

Why use the exercise bike to lose weight?
There are two main reasons. The beauty of exercising on the stationary bike is that you can control the intensity of the exercise and monitor your heart rate to optimize fat burning. When you train outside, there are many distractions such as traffic lights, cars and people that distract your mind or prevent you from training at a certain level of intensity to maximize fat burning. The second reason is that if the weather is bad outside, it’s usually a good reason not to exercise. You don’t need excuses not to train. I have learned that one of the most important components of a weight loss exercise program is consistency.

What are the best exercise bike workouts?
Here it is where it gets interesting. The old school believes that low intensity cardio is best. For many years, people thought that if your heart rate is between 60-70% of your maximum heart rate, you will maximize fat burning and lose weight faster.

A number of studies have now found that interval training will not only speed up weight loss, but you don’t need to train for as long. Interval training consists of periods of high-intensity exercise, followed by periods of low-intensity recovery. The percentage of fat burned during exercise falls (compared to other fuel sources), but the total amount of fat burned increases. Fat is also burned after interval training stops, as the body recovers from the intense exertion. That’s the key to interval training.

Examples of stationary bike interval workouts.
A recent study from the University of NSW has shown that interval training is more effective than low-intensity cardio. This is the training they used in their study (the results will impress you):

Heat for 5 to 10 minutes;
Sprint for 8 seconds;
Recover for 12 seconds;
Repeat the previous two steps for 20 minutes;
Heat for 5 minutes.

That’s it. Depending on your physical condition, you may want to cut your interval time down a bit and gradually build up to 20 minutes. Uni’s study of 45 women showed they burned fat 6 times faster than the second group of women who did 40 minutes of low-intensity cardio. So you can train half the time and lose 6 times the fat!

HIIT cardio is the new craze sweeping gyms across Europe and North America. The reason for this… it’s fast, efficient and it works!

High intensity interval training is something that athletes and runners in particular have known for a long time. Fartlek training, translated from Swedish, is ‘speed play’ and has been a popular method of fitness training for runners for a long time and a method that has been shown to burn more fat than running at a steady pace. Fartlek training combines running at a slow pace with interval running at a high pace, an example most people who have played soccer will be familiar with is jogging across the pitch, running across the field, jogging at lengthwise and then run widthwise again.

While Fartlek training is still a great method of physical training, the Tabatha HIIT protocol shed light on the possibility of dramatically condensing a workout without taking away any of the benefits. The problem with the Tabatha high-intensity interval training protocol is that it sounds bogus; No one really believes that a 4 minute workout can burn fat and while the 8 circuits that comprise the Tabatha method are extremely difficult, athletes often tend to feel like they have fooled themselves out of the gym after 4 minutes. The way the bodybuilders chose to incorporate the Tabatha HIIT Cardio protocol into their sessions was a 4 minute session on each side of the normal bodybuilding routine. This tends to be a very popular way to use HIIT without feeling like you’ve fooled yourself.

The Tabatha protocol will work for anyone who uses it. What we all need to keep in mind is that the time spent in the gym is not directly correlated with the results obtained in the gym. Always keep in mind the famous saying ‘you can train hard or you can train long, you can’t do both’. A great example of this is the direct comparison of the traditional one hour session on the treadmill to burn fat at a slow and steady pace with the very popular and recently discovered 30 sets in 20 minute workouts. Studies show that not only are more calories burned in the actual training session for the shorter period of activity, but participants show greater muscle definition, less body fat, and much higher fitness levels. This is just one way that training harder for shorter periods of time has been shown to be more beneficial.

You’ll often hear about boxers overtraining for a fight and not feeling fresh when the big night rolls around, which can have devastating effects—think Amir Khan in his most recent outing against Danny Garcia. He was originally set to fight a few months before Lamont Peterson was suspended for taking illegal substances. After being stopped in 4 rounds just a couple of months after peaking at him in a fight that never happened, many pundits and trainers around the world chalked it up to overtraining. There are others, like the never outspoken Chris Eubank Sr, who claims that training is a myth and a state of mind and it’s more about becoming stale when training, which is the biggest concern. While this may be the case with boxers, there is plenty of scientific evidence in bodybuilding on how overtraining can halt results altogether. For example, studies have shown time and time again that biceps progress is halted by overtraining, and in fact, as soon as the biceps is overtrained, the muscle shuts down and no growth or repair occurs. In addition to this, often the best way to get past a training plateau (a stage where progress stalls), the best way to get past this is to take a gym week that allows all muscles and joints to recover. After doing this, most people find that they can instantly lift more weight than the previous week when they were stuck lifting a certain weight.

HIIT training seems to answer most, if not all, of the problems associated with fitness training; it keeps you fresh in body and mind. It combats injury and overtraining issues and is an excellent fat burner and a great way to increase your fitness.

Many women and men participating in the different online forums and groups have been raising the question of how many calories are melted by the Zumba dance workout.

This is not surprising given the growing popularity of this dance aerobic exercise program.

What may be surprising is that the number of calories a 45-minute Zumba class burns depends entirely on the person and how hard they train.

However, I would imagine this is true for any kind of exercise.

What makes this unique Latin dance workout so effective is that it uses a scientifically validated exercise protocol that has been dubbed “high intensity interval training.”

Consequently, if you’ve been trying to reshape your entire body, lose pounds and inches, then this type of dance cardio may end up being exactly what you need.

Now mind you, there is nothing magical about a dance aerobic workout. Therefore, what makes this particular form of cardio more effective than others is the interval training that it uses and promotes.

You may not be as informed about this new type of aerobic exercise. If so, let me give you a little information about Zumba.

The mainstream of this workout is the fact that it offers a mix of popular international, Latin, hip-hop tunes and can even include Brazilian type songs.

What makes it so effective?

As mentioned above, his dance workouts use a combination of slow and fast dance tempos to help you melt away fat and improve your body shape. The remodeling component comes through what we could call maracas. What they really are are… toning sticks.

These hand weights are used during a toning exercise to firm up and condition the body. After all, it’s the muscles in your body that actually create the shape and appearance you want.

As mentioned above, how many calories Zumba burns really depends on the intensity level of the individual. Some instructors incorporate kickboxing into their classes, however it is not necessary as dancing itself is a great way to work up a sweat and burn calories.

However, most people will burn between 500 and up to 1,000 calories in a 45-minute exercise session.

They recently introduced a new diet plan that goes hand in hand with dance training.

Here’s the thing, you can exercise your heart and burn as many calories as you want, but if you don’t have the right nutritional program, you can spend an entire hour of cardio in seconds just by eating a chocolate bar.

So, if you’re looking to get maximum calorie burn and reshape your body, a dance aerobic workout combined with the right nutritional program is essential to your success.

Intermittent fasting, currently the most popular health and fitness method globally, is also known as IF. People are using this method as a way to reduce weight, improve their overall health, and also to simplify their lifestyle. Most studies suggest that it can have powerful effects on different systems of the body and brain and allow the practice to last longer. Through the following guide, you will learn the most basic things and concepts about intermittent fasting.

What is intermittent fasting essentially?

Intermittent fasting is a certain pattern of eating that cycles between fasting and eating sessions. It does not necessarily specify which foods you should eat in the feeding cycle. Instead, it lets you know what times you should eat. In this way, it is not a diet in the real meanings, but rather an eating pattern. The most common intermittent fasting includes 16 hours of fasting or having 24 hours of fasting twice a week.

Fasting has always been involved in the common practices of the human evolution period. Ancient hunter-gatherers never had refrigerators, supermarkets, or food that was available year-round. And many times they could not find anything to eat. And as a result, humans evolved to live their lives without food for long periods. Occasional fasting is a natural method of overeating for 3-4 meals a day. Fasting is also done mainly in religious practices that include religions like Christianity, Islam, Judaism, and Buddhism.

What are some intermittent fasting methods?

There are many different methods of practicing intermittent fasting, most of which involve dividing the day or week into periods of fasting and eating. During fasting sessions, you may eat little or nothing. The most popular methods of intermittent fasting are the following:

The 16/8 Method: This is also called the Leangains protocol which involves skipping breakfast and restricting your daily eating pattern to just 8 hours, such as 1-9pm. You then need to fast for 16 hours during the session.

Eat stop eat: This is the process of fasting for 24 hours only once or twice a week, that is, not eating from one dinner to another dinner. And the rest of the week you spend is normal like your daily life.

The 5:2 diet: This method involves eating only 500 to 600 calories on non-consecutive days of a week. You normally eat for the rest of the 5 days.

By reducing total calorie intake, all of these methods should cause weight loss as long as it is not offset by overeating in feeding sessions. Many people also find the 16/8 method to be the simplest to follow. It is also the most sustainable and easy to adhere to. Therefore, it is the most popular method of intermittent fasting.

How does intermittent fasting affect our cells and hormones?

When you are fasting, many things happen to the body on a molecular and cellular level. For example, the body begins to adjust to hormone levels so that stored body fat is much more accessible. Your cells also initiate the important repair process and change the expression of genes. Some changes that occur in the body are as follows:

Human Growth Hormone, ie HGH: The growth of humans, increases to folds on intermittent fasting. This has many benefits including rapid fat loss and not to mention muscle gain.

Insulin: Insulin sensitivity is greatly improved and insulin levels are increased with intermittent fasting. Lower insulin levels make stored body fat more accessible.

Cellular repair: When you have been fasting for a while, your cells begin the process of cell repair. This also includes autophagy, where these cells digest and remove old protein that begins to accumulate.

Gene expression: There are many changes in the functioning of the genera linked to protection and longevity against a disease.

Knowing that intermittent fasting helps your body systems improve in many ways, are you ready to start doing it in your life? MuscleTech Hydroxycut Hardcore

Known as the City of Rose, Thomasville is the second largest city in Southeast Georgia and is filled with the rich history, specialty shops, and natural southern beauty that surrounds the city. Adjacent to the Thomasville Rose Garden is Cherokee Park, one of the most scenic parks Thomasville has to offer. The park’s one-mile paved trail winds around the lake via boardwalks and under an old railroad bridge providing up-close encounters with ducks and geese. Along the way there are pavilions that are ideal for an afternoon picnic.

Just northeast of Thomasville is Reed Bingham State Park, featuring an adventurous lake, the Little River, and seven miles of hiking trails where one can marvel at nature’s beauty and tranquility. The five main trails that cover just over 5.5 miles lead right into the heart of the park’s natural beauty and ecosystem. The Little River Trail crosses boardwalks through the Little River-flooded lowlands through bald cypress, tupelos, and spruce pines. This trail connects with the Yearling Trail, which climbs steadily from the lowlands to the forested bluff overlooking the river through pine and palm trees, ending in the northernmost part of the park, where the Red Roberts Loop begins, featuring several boardwalks through drainage streams that flow into the Little River. Taking the Bird Walk back, it passes through five natural communities of southern hardwoods, walnuts, magnolias, and American hollies.

The northern part of Leon County is where Elinor Klapp-Phipps Park is located, which encompasses 670 acres along the shores of Jackson Lake. The park is known as the largest and wildest urban park in Tallahassee, where winding streams, towering tulip poplars, and ancient magnolias can be found throughout the dense forest. The park’s 7.5-mile trail system is made up of three stacked loops showcasing spectacular trees of enormous sizes where each loop gets longer and more difficult. The easiest and shortest is the 1.5-mile Coon Bottom Loop Trail. Stacked into this loop is the 1.8-mile Swamp Forest Loop which runs around the perimeter of a forested wetland where the terrain turns hilly and through swamps over wooden boardwalks that pass through a forest of beech and magnolia trees. From this trailhead, the .8-mile Creek Trail leads to the 2.5-mile Oak Hammock Loop.

On the north side of Tallahassee is the Alfred B Maclay Gardens State Park. In 1923, Alfred purchased this property for his family’s winter retreat and began building a masterpiece of floral architecture, now on the National Register of Historic Places. The gardens overlook Hall Lake and are where his family entertained many prominent people over the years, including the Duke and Duchess of Windsor. A 75-mile walk through the gardens along the picturesque brick walkway displays hundreds of camellias, azaleas, a walled garden, a secret garden, and a reflection pond. In addition, the park has about 5.5 miles of shared figure-of-eight hiking trails that run through a hardwood forest of shortleaf pines, loblolly’s, magnolias, dogwoods, and live oaks. The Lake Over-street trail is the easiest and surrounds the lake, which is one of the last undeveloped shorelines in Leon County, where native vegetation such as water lilies and pike thrive and provide a natural habitat for fish, otters, alligators and bald eagles. While Forest Meadows Trail is a bit more difficult with its gently sloping hills and ravines that are a rare natural feature in the Tallahassee area.

Leon County is home to two important cultural resources, artifacts from the sites dating back some 12,000 years. The temple’s earthen mounds are believed to have been built by the Swift Creek people and used by the surrounding communities for ceremonies. The mound at Letchworth-Love Mounds Archaeological State Park stands at 51 feet and a short paved walkway leads to the viewing platform. Next to the mound is a short half mile nature trail for viewing wildlife. A large plantation owned by Colonel Robert Butler is now the site of Lake Jackson Mounds Archaeological State Park, home to six of the seven known earthen temple mounds. The two mounds that are intact and available for public viewing are situated in an open area known as the central plaza. Additionally, the park has two trails, where the 1.5-mile Old Orchard Loop winds through forested hills where giant trees still stand. The shorter Butler Mill Loop runs through the old plantation waterworks crossing an earthen dam used for irrigation and the site of the old mill.

What started all the questions about detoxing and cleansing?

Ever since Spiro and I just completed the Beachbody Ultimate Reset, a lot of people have been asking us what the diet was all about. In a nutshell, it’s a three-week program that flushes out all the toxins from your body and ends up eating a raw, organic diet. Each week, she takes different supplements that support the transition. I know what you’re saying, forget it. It was hard, but we both felt amazing and really want to keep eating this way. It was a great experience and we are so glad we did it. The reboot was basically a detox diet. In this post, I’ll explain the difference between a detox and a cleanse and follow up with posts that provide more detail on the different types of detox and cleanse that exist.

detox and cleanse

For centuries, body purification has been an inseparable part of our rituals for good health and well-being. The various processes that occur within the body and the substances that enter it generate toxins that are a threat to your internal system. Harmful substances include cholesterol, irritants, excess fat, sugar, smoking, biological waste, and synthetic chemicals. Some, or all, enter your body from various sources, such as a polluted environment, processed foods, and unhealthy habits. If these harmful substances continue to build up inside your system, they can put you at risk of contracting a deadly disease.

There’s a fine line between a detox (or “detox” as it’s called) and a cleanse. People generally use these terms interchangeably to indicate that they are trying to get rid of waste or dirt from the body. However, detoxification and cleansing are very different processes. Although both aim to help the body get rid of toxins, they work on different areas of the body and on different toxins as well.

detox

Detoxification refers to the body’s natural process of removing or neutralizing toxic materials from cells, tissues, organs, and the bloodstream. It works to remove toxins from the bloodstream, various organs in the body, the skin, and also the liver and kidneys. A liver or kidney detox is usually accompanied by cleansing procedures to ensure better results. Detoxification includes ingredients incorporated into a person’s daily diet. These dietary inclusions are specifically meant to eradicate toxins. Detoxification, being a relatively simple process, can be part of your daily regimen. Detoxification targets chemicals, smoke, metals, pollutants, stones, and even fatty deposits that accumulate in the body and represent harm. Adopting a few detox ingredients into your daily diet has positive benefits including better health, beautiful skin, relief from aches and pains, and less anxiety or depression caused by hormonal imbalance. Detoxing can be incorporated into your everyday life simply by choosing to eat fruits, vegetables, and high-fiber foods. Avoid eating processed and/or packaged foods; French fries, cereals, prepared frozen diet meals, etc.

cleaning

The cleanse targets the digestive tract (the organ from the mouth to the anus) and does a typical colon cleansing job. The cleanse uses a particular program or component for the procedure, i.e. teas, fiber supplements, etc. It targets debris, fungus (like Candida), parasites, and harmful bacteria inside your bowls. Both detoxing and cleansing have several similar advantages. The cleanse is a safe process to keep your digestive tract and colon healthy and your body free from disease.

Our Ultimate Reset experience

I have to say that since Spiro and I did our Reset (detox), we don’t have the cravings that we used to. We were eating very satisfying foods that were very satisfying, but we were still “thinking” that we needed to eat something else. Most of us are raised to eat meat, fish, etc. and have a garnish of salad, vegetables, potato, rice, etc. With the reset, we learned to really focus on all of our vegetables first and add from there. Now that we can eat other foods, we don’t want to. It’s funny, the first day we broke up, Spiro got one of our favorite things; a Costco rotisserie chicken. Did you know? She didn’t hit the nail on the head like we thought she would. crazy huh? In just three short weeks our taste buds have changed and whole food is what we crave. Now we just have to work on changing our way of thinking. 😉 That’s always the hard part. So what do you think? Think you’re ready to do a cleanse or detox?

One last note: It is advisable to speak with your Doctor before beginning any program. They can help you determine which one is best for you, as well as how often to participate in that program.

All over the world, especially in the West, where people tend to be larger and heavier than the normal average person, millions of people are wondering how to lose belly fat. Surprisingly, an increasing number of men are concerned about having bellies that hang above the waist. A flat six pack is a sign of good health and a measure of sexual prowess, which is why more and more men are working hard to achieve it. Unfortunately, many are doing the wrong exercises or eating the wrong foods that aren’t helping them in their quest for ripped abs.

Combine cardio and strength training

A good exercise regimen that includes a variety of exercises would be the best way to start. This should include sixty minutes of cardio to increase your metabolic rate every other day, interspersed with forty-five minutes of strength training. Cardiovascular exercises include but are not limited to walking, running, cycling, as well as a variety of exercises that can be done in a gym including rowing, cross training, and aerobics that get your heart racing and blood pumping. Doing numerous sit-ups, crunches, and other abdominal exercises will not get rid of your lower abdomen but will only toughen it up. The secret is to combine fat burning cardio with strength training and abdominals to get that lean and flat stomach that will be the envy of many. Don’t expect instant results! Keep up and stick with your routine and you’ll be well on your way to the abs of your dreams.

Don’t forget about yoga

Other new age exercises that help get rid of belly fat include Hata Yoga and Vajrasana exercises that involve controlled body movements to achieve results. However, it is best to do it under the guidance of a professional instructor, as some of these moves can be harmful for a novice. Full-body movements that involve the legs, such as leg raises, where one lies on the floor and raises the legs 90 degrees, also help to trim the waistline, as it engages the lower abdominal muscles in an effort to maintain balance.

Variety is the spice of life

Martial arts like kickboxing, karate, and taekwondo help develop and maintain a flat stomach. Various types of vigorous dance, such as belly dancing, work wonders to help get rid of belly fat and are fun to learn and do. One can join a local class that offers these exercises or purchase instructional videos and learn in the privacy of one’s home. However, cardiovascular exercises alone will not help you lose fat. One must incorporate some level of strength training that involves lifting weights at least three times per week. This is because muscle burns fat, so when your body gains muscle, it burns fat even when you’re not exercising!

It’s important to note that lower belly fat takes the longest to go away and you’ll notice the rest of your body gaining shape and tone while the pot remains. Don’t give up, but stick with the program. Remember that perseverance pays and to break the monotony and avoid boredom, vary the type of exercises you do and soon you will be showing off your abs on the beach.

It is easy to say what a diabetic should not eat: sugars, simple carbohydrates, alcoholic beverages. Sometimes it seems like all tasty foods are off-limits: pizza, donuts, cakes, ice cream, brownies, etc.

Is a diabetic doomed to a diet of broccoli and grilled fish?

No problem. For the most part, people can eat normal food, but sensibly.

The biggest problem diabetics have is consuming too many calories. Simply limiting caloric intake to 1,500-1,800 calories would stabilize blood sugar levels for many patients. Not only that, but body weight and serum cholesterol would also drop. If you are diabetic and only making one change to your diet, choose to eat less.

Problem foods for diabetics are those that rapidly raise blood glucose levels. Sugar yes, of course, but also simple carbohydrates and alcohol. It doesn’t mean you can’t eat even a bite of these foods, but rather that you should be discreet and limit your portion sizes to just 100-200 calories per day. Avoiding “white” foods is a good idea: white flour, white rice, white potatoes, white pasta. All of these are converted to glucose in the bloodstream almost as fast as sugar itself.

Beyond that, what should a diabetic eat? And because?

Some of the best foods for diabetics are fruits and vegetables, which are high in soluble fiber. These promote a feeling of fullness, help the intestines to eliminate properly, add potassium, vitamins, and antioxidants to the diet, and are generally low in calories. Aim for 5 servings of fruits and vegetables a day.

Among fruits, those that are less sweet are desirable, such as apples, berries and melon. Very sweet fruits like watermelon and pineapple can be eaten, but in limited amounts. A full cup of watermelon has about the same number of calories as a cup of 7-up and can spike your blood sugar just as much. A large slice of watermelon can have as many calories as a hot fudge sundae.

Vegetables tend to have more fiber and fewer calories. Lettuce, spinach, celery, cucumbers, cabbage, radishes, onions, leeks, kale, and other greens can be eaten as desired. Carrots have a higher glycemic index, but it’s hard to eat too many carrots. Green beans and pea pods are good because they include the low-calorie pod. Beans and peas are high in fiber, a good source of protein, but higher in calories than salad greens. Corn is actually a grain, not a vegetable, but it is preferable to a processed grain like white flour or cereal.

If it weren’t for the ingredients, a diabetic could eat an unlimited amount of salad. The dressing can add hundreds of calories, as can other dressings like eggs, croutons, seeds, and bacon bits. Flavorful low calorie dressings are an option, or use a small amount of regular dressing. Again, serving size is vital. A restaurant serving of regular dressing for a large salad is easily 500 calories, while a large serving of diet dressing can be under 100.

Most diabetics love carbs, but limiting them to whole grains is a good idea. And while oats have been touted as a health food, processed oats are metabolized almost as quickly as sugar-coated cereal. If you like oats, choose raw steel-cut oats (but keep in mind that they take much longer to cook).

Everyone needs dietary protein to keep muscles strong and healthy. While it is possible to get enough protein from a vegetarian diet, most people prefer to add animal products like fish, poultry, eggs, or meat. Many diabetics have high cholesterol levels and therefore need to avoid red meat and excess eggs. Lean meat such as chicken, fish or turkey is preferable, but be careful with salty meats, which can increase blood pressure.

Five daily servings of calcium foods (1500 mg) in the form of green leafy vegetables or dairy products should be included in the diet. Skim milk, low-fat cheese, and artificially sweetened yogurt are good choices.

Lastly, what about dessert? Today, many desserts are available in no-sugar-added varieties, including ice cream, cookies, and cakes. These are sweetened with sugar alcohols, which don’t raise blood glucose as fast as regular sugar, but are just as high in calories. A bowl of berries with some sugar free ice cream is a reasonable option.

Copyright 2010 Cynthia J. Koelker, MD

Dieting during pregnancy can seem a bit confusing. In fact, a high fiber diet may sound contrary to a normal diet during pregnancy, but you should know that fiber is an important part of a healthy diet. So if you’ve been worried about eating a high-fiber diet during pregnancy, you may be relieved to learn that it’s actually better for you and your child.

Fiber is a carbohydrate that includes the indigestible parts of the plant. This allows the fiber to pass through your digestive tract undisturbed. There are two basic types of fiber, water soluble which includes the edible parts of vegetables, seeds and fruits, and insoluble which is fiber you may better recognize as roughage. Cellulose found in wheat bran and other grains is a good example of insoluble fiber.

Advantages of the High Fiber Diet Commonly called bulking, fiber will slow the progress of food through the intestinal tract, giving the body more time to absorb all the nutrients while regulating the stool. A healthy fiber diet during pregnancy is a great idea for many reasons. Fiber will keep your digestive system working properly by softening up waste material, aiding in the absorption of nutrients, and slowing down the rate at which you process sugars. The latter will prevent your insulin levels from rising and falling.

Vegetables are a great source of fiber and are very rich in nutrients. They are an excellent food option during pregnancy, and in fact, many doctors recommend that pregnant women eat a diet rich in vegetables. This makes it easy to maintain a high-fiber diet during pregnancy. It’s also convenient as you can add an extra serving of vegetables to your dinner. Start with a dinner of whole wheat pasta, vegetables, and bread, topped off with fresh fruit, which is another excellent source of fiber and vitamins.

Many intestinal tract problems can be avoided with a high fiber diet. Things like colon cancer, diabetes, irritable bowel syndrome, and even hemorrhoids can be reduced or completely avoided on this type of diet. This is an added benefit during pregnancy as these ailments are common problems. You might even find that your cholesterol is lowered by a high-fiber diet.

Cons of a high-fiber diet: When you’re pregnant and on a high-fiber diet, you need to make sure you drink enough fluids. If not, you will find yourself in the awkward position of dealing with constipation. Try to consume the recommended eight glasses of water a day to avoid this problem.

Many times what you avoid eating is just as important as what you eat. You will have to resist the temptation to eat in restaurants or fast food chains; the food in these places is full of saturated fat and bleached flour products. When the alternative is cabbage or cauliflower, this can be a difficult choice to make.

A fiber diet during pregnancy will mean that you have to change the way you shop for food. Gone are junk foods and in their place are high-fiber vegetables, whole-grain bread, and starches. The good thing about this is that the high fiber diet will take care of many of the cravings you will experience, which is the number one reason women gain weight during pregnancy. The bottom line is that a high-fiber diet during pregnancy can help you stay in shape, so to speak.

High fiber diets and pregnancy go very well together and can alleviate some of the symptoms such as constipation and hemorrhoids. Foods that contain fiber also contain healthy nutrients and vitamins, which are also good for the baby!