Exercise

Weight Loss Exercise Programs

Exercising for weight loss doesn't have to be hard, just consistent. If you can get some form of exercise most days of the week, you will not only lose weight, you'll also be fitter. More importantly though, you'll live longer! Just a small amount of exercise can reduce your risk of heart disease significantly.

I have provided some exercise programs here for beginners. Choose one to start with then as you get used to that walking program, pick another and mix them up. Remember, start out at a low intensity and build it up as your body adapts. Any exercise is good so have a think about what you enjoy doing. Have a look at our Goal Setting, and our Motivation sections. Incorporate those with the following programs and you will achieve your weight loss goals in no time!

Program 1

• Start by exercising for 10 minutes, 6 days per week, or 20 minutes, 3 days per week. If you can do 60 minutes then even better.

• Always start with a light walk to warm up, and then increase the pace of your walk.

Program 2

• Warm up and stretch for 5-10 minutes.

• Power walk for 5 minutes, slow walk for 2 minutes.

• Repeat for duration of your walk.

• Always complete a warm down before finishing the session.

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How to lose weight

The most effective method for weight loss is reducing the number of calories you consume while increasing the number of calories you burn through physical activity. To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food intake, by increasing physical activity, or ideally, by doing both.
For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain). Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.

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Finding a Healthy Weight

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss, then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't permanently changed their habits.

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Complications

Complications of acne

There are a number of things that can make your acne worse. These include the following.

• If you pick and squeeze the spots, it may cause further inflammation and scarring.
• Excessive production of male hormones may cause acne. For example, testosterone from conditions such as polycystic ovary syndrome.

• Some contraceptive pills may make acne worse. This is due to the type of progestogen hormone in some pills. However, some other types of contraceptive pills can improve acne (see Treatments). Ask your GP for advice about which contraceptive pill to take.
• Some cosmetic products such as moisturisers can make acne worse if they are greasy.

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Types

Types of acne

Acne Vulgaris is the most common form of acne which includes several types of pimples. These acne lesions include blackheads, whiteheads, papules, pustules, nodules and cysts.
Whiteheads

Whiteheads result when a pore is completely blocked, trapping sebum (oil), bacteria, and dead skin cells, causing a white appearance on the surface. These types of acne lesions sometimes seem to be begging to be popped.

Make sure you read about how to pop a pimple before you attempt this. Whiteheads are normally quicker in life cycle than blackheads.
Blackheads
Blackheads result when a pore is only partially blocked, allowing some of the trapped sebum (oil), bacteria, and dead skin cells to slowly drain to the surface. The black color is not caused by dirt. Rather, it is a reaction of the skin's own pigment, melanin, reacting with the oxygen in the air.



A blackhead tends to be a stable structure, and can often take a long time to clear.
Papules
A papule is defined as a small (5 millimeters or less), solid lesion slightly elevated above the surface of the skin. A group of very small papules and microcomedones may be almost invisible but have a "sandpaper" feel to the touch. A papule is caused by localized cellular reaction to the process of acne. This photo shows papules and comedones on the face of an acne patien

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