The Science of Weight Loss

fruit smoothie

Work With Your Body, Not Against It, For Effective Weight Loss

It is easy to think when we go on a weight loss diet that we have to cut way back on our food intake and suffer another ‘diet’; this was the way we use to do it but the problem is it does not work. In fact, it is estimated that 95 percent of all diets fail which is incredible seeing people are still trying to get them to work out. What happens is that we work against our body and the resilience of the human body means it has long since been able to adapt to harsh survival conditions and that is exactly what a diet replicates – a famine situation. Starvation does not lead to weight loss, it leads to weight conservation. Your body goes into survival mode when it suspects starvation, and shuts down the energy it burns because it does not know when or if it will be fed again. There is a science to weight loss just like there is a science to an engineer building a skyscraper, a person driving a car or a surgeon operation on someone. There is a scientific and systematic way of losing weight. The best way to lose weight  and to be successful at weigh loss in the long run is to lose it gradually. You lose weight gradually by doing a complete overhaul of our current lifestyle, since your current lifestyle isn’t working out too well for you so far. Look at weight loss in a completely different way. Forget about getting on another fad diet and just change your whole lifestyle. Make it a lifestyle change.

 

The World Health Organization states that any diet with a caloric intake of 1800 or less for women and 2200 for men is a starvation diet. Yet many people around the world are cutting back to levels way below this in an attempt to lose weight even though it is fruitless. It is now known that we need to stay under the body’s ‘famine mode’ radar by only 100-200 calories each day so we do not trigger this ancient survival mechanism in us. This in affect outsmarts our body to release its stored fat and is the opposite of starving. A proper fat loss diet focuses on eating the right type of foods in the right quantities and at the right time and becoming more active.

When we eat the right way this has a two fold affect –

1) Boosting the metabolism by it having to fire up to process the large amounts of ‘clean’ foods.

2) Providing strength and energy so some effort can be put into a proper strength training program so more fat burning machinery can be added to the body – lean muscle tissue.

 

So out goes the refined and processed ‘so called’ foods, out goes the high sugar and high fat junk and in comes natural whole foods cooked from scratch; basically like the ones pulled off trees, taken out of the earth or fresh from the butcher shop or the ocean. Not the ones mass produced in factories with tons of additives, refined sugar, and salt to make us fat.

 

A fat burning meal has protein as it central component so this choice should be made first and foremost. Then the rest of the meal is added – complex carbohydrates in the form of vegetables are the best choice. Small amounts of grains and fruit can be used. These small fat burning meals are eaten every 2-3 hours and need to be prepared the night before so they can be taken whenever you go during the day.

As you can see a fat loss diet is completely different in its approach than simply losing weight. After all what sort of weight do you want to lose – muscle tissue or body fluid – I don’t think so. We want it to be fat so we need to work with the body not against it as that is a lose/lose situation.

Let’s go over the basic formula again – 5-7 small meals each with at least 20 grams of protein, just a couple of hundred calories less than you need each day. You may need to drop just 100 calories a day till you start losing fat. Ditch the processed foods, sugar,  refined grains and high fat and start eating natural, whole and some raw foods each day.

Forget what you think you know about exercise and get yourself started on a proper strength training program and put some effort into it so you can boost your metabolism. How is that for a simple method and guess what? It really works. Your biggest problem will be having to fork out some money for a new wardrobe for the new strong, lean, slim, healthy and slimmer you. Heck you might be able to wear clothing you had prior and never thought you would ever be able to fit into again.

If you can follow these tips on weight loss you will be well on your way to a new body, not to mention the health benefits and the high you will get from finally having the body of your dream. You can’t really put a price on that. You deserve it!  Here is a great book to start reading that will give you tons more diet and exercise tips that are practical that anyone can benefit from in no time.

Fitness Tips At Home

tips to get fit

Fitness Tips

  Fitness is a very complex subject that needs to be explained in simple terms so everyone can understand and apply. If you’re just starting out with a home workout routine or working out in the gym, keep your workouts and exercises as simple as you can. Your Fitness will improve over time. By keeping your exercises and workouts simple you will learn the correct ways to perform each exercise and stay injury free. High intensity programs may not be for you! These programs usually lack correct form and can be very hard on the body if your not ready for them. Most people are not in good enough shape to follow these programs without getting hurt.       These programs do have their benefits and when you are 100% ready you will get the best out of them. Learn the basics and perform them properly. A good program won’t make you throw up or lose 5 pounds right away, but they’re structured so you can continually improve and stay injury free. In order to get the results you really want you will have to look at your Nutrition too. You don’t need to diet or learn too much about how you should eat right away if you are new to exercise and dieting, you can start and improve over time with diet and exercise. Just know some of the basics.       Protein- consists of 4 calories per gram. It’s required for muscle maintenance and functioning. Try and consume on average 100 grams of protein per day, or if you are trying to pack on a few extra pounds of lean muscles consume about 1 grams of protein daily for every pound of your body weight; for example if you weigh 200 lbs consume around 200 grams of protein daily.               Carbohydrates- contain 4 calories per gram. There are two types of carbs; simple (sugars) and complex (starches and fiber). Simple carbohydrates are unhealthy processed foods that mainly consist of empty calories. Complex carbohydrates can aid in weight loss and digestive health. Carbohydrates are an essential energy source and they should not be excluded in any diet.       Fats- consist of 9 calories per gram and are essential to function properly. There are good and bad fats. Good fats are called essential fatty acids. They include linoleic acid and alpha-linoleic acid. Also known as Omega 3 and Omega 6 fatty acids. Bad fats or trans-fatty acids should be avoided as they can increase your chance for heart disease. If you’re the average person trying to lose weight just consume less.       Eating healthier is better but you can still eat healthy and gain weight if you’re consuming more than your body uses. Start by finding out your estimated RMR and figure out how many fewer calories you need to consume. Once you’re on the right track you will never look at another diet again. It’s just that simple.   I’ve attached a very simple workout anyone can do at home to help them in their fitness goal. It involves some mild cardio and a bit of resistance training anyone who works out at home can do with very little gym equipment they can buy at any fitness center, sears, online website, or even certain department stores. I have gym memberships, but there are times when I’m ready to just stay home and do a simple workout with a few machines as opposed to suiting up and driving to the gym which is often packed where the machines and/or free weights are constantly being used or being waited on to be used. Lets get your fitness on!             Oh, I can hear you now. “Well Einstein; my brain tells me I’m hungry, so I eat (a little more than I should sometimes) and… Presto! Hello Thunder Thighs, the Spare Tire and those wonderful Love Handles we all adore so much.” Right? Wrong! As it turns out, there’s actually a little piece of your brain that may be telling you, not only, to eat junk but also to eat a lot of it. So, what is this little piece of my brain and how do I have it surgically removed you may ask? Well, it’s called the hypothalamus gland, but no luck going under the knife; get it removed and you’ll have bigger problems, like: What the heck am I doing in this pine box six feet under ground? Yes, although about the size of an almond, it’s a very significant part of the brain that plays some key roles in your body’s functionality. Throw it out of balance (which is easier done than you may think) and the result, among other problems, is some unattractive bulges in places they just ought not be.       The primary function of the hypothalamus is to link the nervous system to the endocrine system. The endocrine system, made up of the thyroid, pituitary gland, adrenals, pancreas and a few others, is the system most responsible for your body weight. So if the hypothalamus gets out of whack it can actually end up causing severe constant food cravings, a low metabolism and the storing of fat in the secure fat reserves. These secure fat reserves rest in the “problem areas” and are the last types of fat that are burned up by the body. That’s why simply doing diets that lower your caloric intake or only allow you to eat certain foods don’t always work. More interesting is that, since the hypothalamus also controls your bodyweight set point, it also explains why after such diets people end up gaining the weight back.       Now you’re probably asking how the hypothalamus turns in to this tool of evil. There are several ways, direct or indirect, that the gland gets overtaxed and worn out. These include lack of walking, a clogged colon or liver, Candida overgrowth, nutritional deficiencies, excess super-refined food, all the chemicals, hormones and antibiotics we end up taking in through the foods we eat, poor circulation and parasites, just to name a few. The problem has gotten increasingly worse over the last few decades with changes in the food industry designed to make more profit but in the process have made the food less healthy.       Thankfully, just like any other type of sickness, your hypothalamus can be nursed back to health. Since the food we eat is the main thing that stresses the gland, a simple switch to organic foods and avoiding super-refined and processed food can make a huge difference. It would also be wise to do a liver and colon cleanse and a Candida and parasite detox. Developing a workout routine or even just an hour walk on a regular basis also helps a great deal. The bottom line is: resetting the hypothalamus treats the cause not the symptom. Granted this may be a start of a new path for a lot of you. But take this one and it may be the last one you have to in order to reach and maintain your weight loss goal.

3 Techniques for Juicing Wheatgrass

wheat grass

You can’t help be impressed with what juicing wheatgrass can do for you. The benefits are truly amazing. That’s more than theory or at least from my perspective, because I have seen the results first hand. Both my wife and I started juicing wheatgrass a while back and although our results were not exactly the most amazing at first. The first benefit we observed was increased energy and steadier nerves.   After about 3 weeks into our juicing regimen my wife claimed that her eyesight had improved dramatically. In fact, she shed her contact lenses and could thread a tiny needle effortlessly. That’s even more impressive considering she is (I’ll get in trouble for this) almost 60. Other benefits include better sleep, reduced inflammation, fewer cravings, improved mental clarity, and a boosted immune system. Wheatgrass juice also provides cellular level detoxification. And that’s just a sampling of the incredible benefits. It’s no wonder that more and more people are seeking more information about this healthy alternative.   The more difficult issue in regard to wheatgrass juicing is properly and effectively extracting the juice. A conventional juicer is not the best choice for juicing. Juicing will also play a role in your weight loss in a positive way. A diet consisting on juices will minimize your caloric intake.. Juicing with your existing juicer is next to impossible although there is a method that I will share with you later in this article. Here, then, are 3 methods for extracting the juice from wheatgrass: 1) Using a device called a “juicing masticator” is by far the most effective method for juicing wheatgrass. These machines resemble a meat grinder and work by grinding and pressing the juice from the blades of wheatgrass. Masticators range in price from $30 upwards to $1000. A midrange unit should serve your needs the best. The resulting juice from the masticating machine can then be mixed with other recipes involving your regular juicing. Yes, maybe it’s a little more trouble but the healthy benefits are definitely worth the extra effort. Wheatgrass juice has a strong taste that is a little bit difficult to tolerate so mixing it with more flavorful juice is a considerable improvement.   2) A blender can be used for juicing wheatgrass. To accomplish this task add wheatgrass, water to cover the wheatgrass, and a couple of handfuls of ice. Turn your blender on high speed and emulsify the ingredients. Then you will need to strain the resulting mush through a tiny meshed strainer or suitable cloth. The idea is to extract just the liquid.   3) This method makes use of your existing juicer but it is definitely the least effective of the previous technique. Wrap wheatgrass in spinach leaves and then insert them in your juicer. Add pineapple or apple chunks to aid in breaking down the wheatgrass and for added flavor.   Again, this is not the preferred method but it will work until you can invest in a good blender or juicing masticator. To make the process easier we often freeze extra juice in ice trays. This cuts down on the use of multiple devices for juicing and also enables us to use wheatgrass at its maximum potency. Juicing can make a huge difference in your health and well-being and juicing wheatgrass really brings it all together. I sincerely hope that your results are as dramatic as ours and that you feel better than ever.      

Overnight Fat Burning

Fat Burning

  The increase in the number of fast food joints and the use of saturated fats in our cooking has led to an epidemic of obesity in our country. This problem with obesity will only get worst as the world continues to advance technologically, and physical activity becomes less a priority for many. We see less fiber in the food and more sugar and other processed materials in our foods all which continue to spread the epidemic of fatness.   There are many other factors contributing to this such as genetics, overeating and lack of active lifestyles. As we age our metabolism slows down as well but more often than not out diet does not change to reflect this. Weight loss depends a lot on the condition of the person including their weight, their age, their overall health and the amount of stress in their life. Rapid weight loss is not healthy for you as it can put new stressor on your body and it can leave you with large amounts of extra skin that can only be removed with surgery. There is not quick or overnight solution to weight loss. You did not gain the weight overnight and you will not get rid of it overnight. The best way to lose the weight and keep it off is to develop a ow calorie diet and an exercise program to lose weight steadily over time. If you reduce your caloric intake and increase your activity level you can begin to lose the weight in a steady healthy way. You do not need to be overly drastic in the program you choose.   Start by reducing your caloric intake by changing from all those sweet desserts to fruit. Get rid of the soft drinks with loads of sugar and use sugar free drinks. You can increase your activity level by taking a couple of short walks each day. As you get stronger you can always increase the walks or progress to jogging. You did not put the weight on overnight and you will not get rid of it overnight. Start today by looking at what you are eating and how you spend you free time. Do you sit on the couch or do you get in a short walk? Burning the fat from your body is not always an easy task and calls for some changes in your lifestyle but it is well worth it when you have that slim sexy body you are seeking.    

Low calorie diets don’t work.

  Low calorie diets don’t work, so don’t starve yourself. You may lose weight at first but you will gain it back over time. This is all too common, you lose weight at the beginning and then gain it back and possibly more. When you decide you’ll only eat 1200 or even 900 calories a day, your body slows its metabolism way down. It does this because it reacts to what it sees as starvation. The result is that your body stops burning fat which will have the exact opposite effect that you want. Instead of losing fat you’ll be reducing muscle and your metabolism will slow down to stop what the body perceives as starvation. fat tips The result of low calorie diets is that you won’t look better even if you temporarily lose some weight. This is all about looking good, being and feeling healthy and keeping weight off long term. Your diet needs to consist of healthy foods that are known to burn fat  so that you can avoid obesity. You can eat as much or more than you do now. It just has to be the right foods that will fill you up and put your metabolism in turbo drive. You don’t need to be a bodybuilder to know that eating the right foods combined with exercise is the key to finally having the lean, healthy body that you dream about. This isn’t about a “diet”. This is about a lifestyle change that becomes part of you! Most of us don’t really want to put out the effort to become a bodybuilder. It isn’t necessary. But we can eat 5 or 6 times a day like they do. You can exercise so that you burn fat and at the same time speed up your metabolism so that you’re burning fat even while we sleep.   Check out some of my books on diet and weight loss to avoid obesity here.

Lose The Pounds – A 7 Day Planning

lose pounds

Have you ever wish that you could just start a diet plan without ever knowing the semantics, logistics, or even how the human body gets rid of stubborn fat? Well, of course you would be thinking now about, “How I wish that was true.” But you need to understand how people tend to overcomplicate things when it comes to a thing like weight loss. In order for you to lose the pounds, you are going to have to believe that it can be done as easy as a 7 day planning. KISS – Keep it short and simple and you’ll see those pounds start flying off.   Here are a few tips you can use to generate a 7 day partition for your weekly diet plan: What helps in planning?   A SCHEDULE of course, I simply cannot emphasize more on the importance of having a schedule… and make sure it’s a PHYSICAL ONE. No digital posting on your computer desktop or handy mobile software installed on your smart phones (well, maybe for convenience sake). This schedule has got to be real, like how your desire is to lose the pounds. If your actions do not reflect your intension, or even the other way around, you’re bound to fail sooner or later. So, do it today. You can either draw it by hand, or use your computer to draft out a 7 day schedule and then print it out. Post it on your wall, and look at it EVERYDAY.   A checklist to KNOW YOU’VE DONE IT   Each time you’ve completed a diet task for that day, simply tick the entry to represent your accomplishment. It could be simple things like: Drink 8 glasses of water… DONE! Create a healthy chicken dressing for lunch… DONE! Get all unhealthy foods into the trash… DONE! And so on. It is critically important that you do not GET LAZY HERE. This is the only way you can know if you’re following through on your plan. Trust me, it’s not that hard. Keep reminding yourself that you want to lose the pounds, and eventually come back to this checklist to mark your accomplishment.   Your REWARD DAY   Now I know what you guys are thinking, “Finally, I can have that cheeseburger.” Definitely NOT. You don’t want to think like that. You should throw that mentality out the window when you first created this diet plan. This day was meant to reward you for your effort of following through the day-by-day ‘lose the pounds” course you’ve set up for yourself. The ideal way to reward yourself is to choose one thing that you would love to do… and DO IT for that day. It is not a ‘must’ to make it related to dieting or food. If you wish to however, go out and have a healthy dinner (note the word “healthy” here). Now Here’s The Deal   trim bod   Try Out These Weight Loss Solutions and Forget Starving   When you make a diet plan, the hardest part is sticking with it. You might think it is easy to follow a plan that you have formulated but when it comes to execution, you would come to know how difficult it is because of the number of days you keep postponing before you actually start the diet. This is why do not wait for the 1st of a month or January 1st to start your plan. Whichever day you decide to start your diet, you should start it immediately so that you rule out the chance for procrastination. Once that is understood, be sure to make a diet plan that is practicable. Do not make one that is too ambitious. If your diet is too ambitious, you will end up doing very little of it or the amount that you do achieve seems like a very small amount compared to the high goals that you have set up. This discourages you and you feel like giving up something that does not bring any tangible benefit despite your concentrated efforts. Do not be greedy in what you want to achieve. At least, do not try to achieve everything overnight. You can make goals spanning a long duration and get stricter with yourself as time passes. This way you feel more encouraged as your surpass each level of difficulty. This would further motivate you to get further ahead in your unique set of weight loss solutions. Try to join a group of equally motivated individuals, but do not be under the impression that the more you have the merrier your gathering will be. Try to find out whether they are as motivated as you are to shed weight, or are just looking to whine and nag about their health problems without putting in any efforts. The easiest way is to get together with like-minded individuals from probably the same age group. You can also involve kids. But people who encourage you to be lazy are a big no-no in this kind of a group.   workshop   Once you have a diet plan and the right kind of group to practice it with, make a resolution that you will also keep up an exercise regimen and the diet plan and work for it sincerely. This involves following some rules in order to lose the pounds. When you begin to feel hungry, make sure that it is hunger first. It is possible that you might be interpreting as hunger what could actually be thirst. And if it is thirst, do not go for sodas or anything alcoholic. Alcohol increases dehydration and makes you thirstier, so it becomes a cycle. Instead, stick to plain water or freshly squeezed fruit juice. This gives you the vital amino acids, folic acids and vitamins and also satisfies your cravings for a while without adding calories. This is why lacto-based drinks are also not encouraged – they add calories. Do not eat in front of the TV as your attention is diverted and you cannot keep track of how much you eat. It might actually make you eat more; because you do not realize that you have already eaten more than what is good for you. Next, try to add soup to your meal as the first course. Load up on it and it gives you the feeling of having a full stomach which help a lot when it comes to losing the pounds. This makes you go light on the main course. You can top this off with a salad (no dressing, please) which is again good for you. These are weight loss solutions that can be inculcated into your daily life and make you feel good about yourself too.   Those are just some of the many weight loss tips available, they might not work for everyone so feel free to read other articles that might sound like a better fit for you. Like many other things in life, weight loss is a mental game; you have to be mentally prepared for weight loss if you want to succeed for long. Check back for regular articles related to diet and exercise that is geared at helping you to lose the pounds.  Good Luck!    

Nourishing Vegetables And Meats To Lose Weight Exist

weight loss

Nutritious foods to lose fat exist, weight loss can be a reality. Sad to say, some products that help with decreasing extra weight are harmful to a human body on account of industrial toxins. You have to be care of these products when you are trying to achieve your weight loss. Though, an effective fast weight loss diet plan provides alternatives for these items.   A certain nourishing food product for weight loss is meat from fish. Meat from fish will be a fantastic substitute for processed meats. Meat from fish provides omega-3 dietary fat. Research studies discovered dietary habits with omega-3 essential fats assist with removing unneeded fat. Proper essential fat requirements, dependent upon healthiness, are ten to thirty-five percent of caloric intake daily. The issue is lots of meats from fish might possess elevated amounts of industrial toxins. Those pollutants cause damage to the body. Fish meats possessing elevated amounts of industrial toxins consist of tuna, swordfish and shark. Consequently, consuming these fish should be limited to a single serving every week. Fish meat possessing a lot less toxins consist of herring, salmon and sardines. Sardines, salmon and herring can be consumed more times weekly.     Additional food providing essential fats are nuts like almonds, walnuts and hazelnuts. Walnuts, almonds and hazelnuts do not possess toxins that are destructive on a human body so eating these are good addition to help you in your weight loss quest. Furthermore, raw nuts are an excellent snack since these foods are great tasting, have low calorie as well as packed with omega-3 fat. As a result, one option to consuming fish meat for omega-3 fat is consuming almonds, walnuts and hazelnuts. Do not forget, buy them raw and then store them inside dry, cool areas.   almond A last technique to get healthy fats instead of just eating fish meat will be using a nutritional supplement. Lots of businesses manufacture supplements containing omega-3 essential fat. Nevertheless, be cautious. Some companies make use of slick endorsements, misleading marketing and fancy labels. Their supplements might still contain pollutants. If selecting this avenue be sure to select a reliable business for example Jarrow Formulas, Carlson Labs or Natural Factors. Their supplements will be better quality and definitely healthy.   One more healthy food to lose fat will be veggies. A fast weight loss diet plan is not complete without these items. These veggies have numerous antioxidants, vitamins and minerals. These components will be extremely useful for reducing excess weight there aiding in your weight loss journey. A problem tends to be lots of veggies can potentially contain elevated levels of toxins. Vegetables possessing with increased levels of toxins consist of spinach, lettuce and celery. Veggies possessing with fewer pollutants consist of avocados, onions, and sweet corn. Essentially, vegetables that have an exterior that can be peeled away possess fewer industrial toxins; so, two alternatives are eating these veggies rather than vegetables where skins are not taken away or else eating organic veggies.   leafy green Consider growing you own veggies. This is a great way to lean a new skill that will have lots of benefits for you and your family. You will be able to eat fresh home grown vegetables, save money and lose weight all at the same time. You can start out by growing 1 vegetable and gradually increase the number of vegetables you grow over time. You would be able to pick your vegetables fresh when you are ready to prepare a meal; and that way you would not have to worry about all the toxic pesticides that mass food growers usually put on their plants which can be very harmful. All you need to do is to find a spot in your yard, preferable the back of your house or even on the side, and begin planting your favorite vegetables. There are many different vegetables that you can buy at your local corner store or supermarket that will have the seeds and instructions in a packet to get you started. Before you know it you would have became a part time farmer growing healthy food that is cost effective for you.   There are many ways to live a healthy lifestyle and this article is just “the tip of the iceberg” for ways to stick to living well and losing weight long term. Check out some of my other articles and ebooks to get more ideas. A healthy lifestyle can be a benefit to you at any age, it’s never too late to start. So why not start today? Today is a good day as any to start making better food choices.

How to Lose Weight and Succeed

salad meal

Let’s start of by saying first, it’s not easy to lose weight and you will need a weight loss plan. You must be motivated and you probably are if you are reading this article. Then you have to be determined if you want to succeed. Why do you want to weigh less and how much weight do you want to lose you must ask these questions of yourself to start with? You are maybe asking yourself is this affecting my health, carrying unwanted lbs of unnecessary fat, not a glamorous word by any stretch of the imagination but that is exactly what it is pure fat. Who in their right minds wants to be associated with the above word, okay let’s say it again, fat? I guess it would be safe to say no one. You weight loss will require a plan in order to really make it a reality.   Take a look in your cupboards and see what it is like to pick it up a bag of sugar say roughly 2 lbs in weight, heavy! I hear you say then why would you want to carry multiple bags of fat around all day with you it does not make sense. If that’s not a starting block to get motivated then I don’t know what is. If you do decide to lose that fat then you could call this a lifestyle choice. Your next step is determination to lose the lbs of fat that you have accumulated over the years.   You have to look forward and the occasional glance back to remind you of how you looked and remember also how you felt before you started the quest to lose the lbs and have a healthier lifestyle into the bargain. Where do I start? To coin a phrase let’s start at the very beginning a very good place to start. Portion sized meals, it’s amazing by cutting down slowly the amount of food you put onto your plate your stomach get’s used to the smaller portions and also it will shrink slowly and in time you will find that your stomach doesn’t require so much food, which is one of your goals.   Next is calorie counting it is a must if you are really going to succeed. Calorie counting might sound like a tedious task for someone else not you, but keeping an eye on your calories can make a big difference in your weight loss outcome. Check the contents on the foods you buy as nearly all have a check list for this, some easier to find than others but they are there never the less. I think you will be surprised at the amount of sugar salt, fat, saturates and calories that you have been eating for all these years without ever realizing it. flat stomach exercise Dieting may sound gruesome but you can make it fun by eating healthy nutritional food. Food such as boring old salads with other vegetables can be made up to taste and look impressive. I am sure if you were to type in healthy nutritional recipe meals into the search engine you will be over whelmed at the amount of choices out there to help your diet plan. How about exercising? It cannot be ignored as it is the next part of losing weight effectively. If you swim then you will know you move all the body as you swim, and if done often enough you are certainly guaranteed to be supple and fit, and you will see some weight loss; unwanted fat. Core exercises for your mid region is a must to help to tighten the stomach muscles which will emphasize your flat stomach when combining both dieting. Cycling is another good exercise if you have a bicycle or cycle machine, and it is a good for example of how to strengthen your leg muscles while also strengthening your heart. You might also consider going to a gym and getting an exercise program to suit your needs. If you are not experienced enough in the gym, then you can always use a fitness trainer to start out until you’ve got a good feel of the exercises and can do them on your own.     There are lots more ways to keep fit and if you seriously want to shed the fat then you will find some fat burning exercise tailored to your needs. Remember to always seek medical advice before you undertake any form of weight loss or exercise programs.

Are You Fed Up With Battling to Lose Weight?

dieting tape measure

What is going on in the world?

  Well certainly the western world anyway, I mean there are more diets and weight loss plans than anyone could get through in a lifetime, there are more ‘low fat’ foods and choices than ever before in history and yet the number of overweight people just keeps on increasing. Why is that do you think? Could it be that dieting actually makes us fatter? That is the opinion of many professionals in the weight loss industry and it would seem to have some basis of truth. For instance take any well known diet plan, South Beach Diet, Jenny Craig, Tony Ferguson Weight Loss, Weight Watchers or any of the low fat, low carb or low calorie diets that exist. All of these plans can show you someone who has had great success using their plans, however what you will find that somewhere in the small print it will say that ‘results not typical’. Add to that that many of these success stories do not keep the weight off permanently but very quickly return to their former size or bigger and certainly more depressed as a result. It is actually not very reassuring and leaves you with a vague feeling that it is in the plans interest to keep us fat or struggling to maintain our weight loss at least.   What I and others have noticed is that the key to natural, effective and long term weight loss is nothing to do with these diet plans, despite their odd successes, I say odd as there are literally millions of us paying for these plans and they trot out maybe 5 or 6 success stories per year, what about those we do not hear about? What is it that many of us have noticed? I will tell you right here and now, by including some natural, powerful foods in your diet you can achieve a long lasting weight loss, the weight starts to come off, your activity level naturally rises and before you know it you are a healthy weight, making healthy choices, feeling fabulous and living a healthy lifestyle you never thought possible.   OK now you are thinking, oh dear what is the hype about? What is she trying to sell me? Well in this case nothing, I hope I can convince you to figure out that there is an all natural alternative way to lose weight all by yourself. My No.1 secret to all natural happy healthy weight loss is just one food to add to your diet. That food is Quinoa, it has nothing to do with any of the programs mentioned before, this is simply an amazing little grain from South America that is protein packed and full of absolute goodness, it is natures super food bounty that can cure your weight loss blues. It has been used to control weight for centuries but now it is available to the western world in supermarkets and health food shops world wide.   protein quinoa Quinoa is often likened to rice, however it is completely different, when cooked it does not go mushy like rice can, it is packed full of nutrients and protein and no fat and can revolutionize your weight loss efforts and have you seeing results consistently without the need to pay out for diet plans and bogus advice that keeps you overweight. There is Quinoa flour, quinoa flakes, quinoa sprouts amongst others and it can be used raw in salads or can be cooked, turned into a soup and hundreds of other tasty dishes, it can be used to create meals in itself or to accompany and compliment some of your favorite dishes. So now you see this little grain as something of a super food after all, with versatility like that it is silly not to have it in your cupboard.   Quinoa is one of the best natural food packed with tons of protein, and as we all know protein is extremely important our diet. There is a long list of benefits that protein provides to us all whether it’s from animals or plants. You should not have to live counting calorie, but you should also be aware of what you are consuming, and how the calories can add up to tons of fat in the long run. Don’t give up on dieting, make it a way of life for you and your love ones.

A Diet Plan Must Contain Healthy Foods For Losing Weight

berries

Shedding excessive body weight is a steep climb for many, weight loss can be a real challenge. First of all, you have to keep away from fatty, but tasty foods. Secondly, you need to visit the gym regularly. Thirdly, you are forced to consume weight loss pills and such products to speed up your progress in some cases. But, unfortunately, may of us still continue to be obese even after following these steps. Appetite suppressants and other weight loss products have their own inherent side effects. Weight training and cardiovascular exercises require your total concentration in order to become successful. Keeping focused in your efforts to lose weight is thus a path strewn with boulders. In such a scenario, you may be wondering what is the best weight reduction tactic most suited to you. The answer lies in formulating healthy diet plans and not on forced starvation, weight loss products and regular exercises. All these are good in their own particular way, but the problem here is about keeping your mind from wandering from your goals.   You can stay focused with all your heart only if your diet has all your favorite ingredients and you are not forced to exercise regularly against your wish. Some people say that health and taste do not go hand in hand as it relates to weight loss. But it is a truth that you can eat till your heart is contentment, but can still be lean and healthy. How? By simply following healthy diet plans that do not contradict your eating and living habits. The added benefit is that the weight loss thus achieved is permanent and healthy. A question frequently pondered is what food products assist with getting rid of extra body weight. The truthful answer is whole, fresh and nourishing food items. Although, most eating habits are high in junk, processed and fast food products. Whenever attempting to get rid of extra body fat an individual’s diet plan should include nutritious food products. Consuming abundant servings of processed, junk and fast foods results in excessive fat. Consequently, one’s overall health worsens.   When general well-being declines, a lot more illnesses develop. Instead, healthy foods bursting with antioxidants might need to be eaten. Why is getting adequate amounts of antioxidants within a diet significant? Antioxidant nutrients assist in stopping free-radical damage to body cells. Free-radical damage can cause various medical problems. Antioxidants have to be repeatedly replenished given that an individual is frequently exposed to harmful substances from air breathed, foods consumed and water drank. Antioxidants will help determine whether an individual is healthy or maybe unhealthy. When a body will not obtain enough antioxidants, free-radicals succeed and possibility of disease growth increases.   tasty fruits Magnificent foods that are abundant with antioxidants are berries. Eating four to six portions of berries a day will be an effective technique for obtaining antioxidants and fight diseases. Also, exchanging processed, fast and junk food products for berries aids with decreasing weight. Well known berries people can consume that help with dropping unwanted weight include blueberries, raspberries and strawberries. Blueberries, strawberries and raspberries are rich in antioxidants as well as valuable nutrients which assist with eliminating excessive body fat. Not as well known berries, but still healthful, are blue berries, elderberries and goji berries. Essentially, all berries are packed with nutriments and antioxidants therefore will help with fat loss. Dieters can find a lot of ways of adding berries to diets. Strawberries, blueberries and raspberries go wonderful on high fiber cereal, oatmeal or whole wheat waffles. These berries might be used in salads, pudding and jello in order to make more healthy meals and snacks. Berries certainly ought to be part of a person’s diet plan to lose fat. Finding blue berries, goji berries and elderberries can be difficult. Nonetheless, elderberries and goji berries are bursting with antioxidants also. Hence, goji berries and elderberries are valuable in thwarting illnesses. Since finding goji berries and elderberries could be challenging, another alternative is consuming nutrient supplements having elderberries and goji berries. Several companies at this time offer elderberries and goji berries in nutrient supplements.   The overall lessoner here is to come away knowing that eating fresh and natural food can take you a long way when it comes to being on the right track to eating a healthy diet. Cut out the junk and get involved in eating that will do wonders for your body, mind and soul in the long run. Studies have show eating healthy may add years to your life. Don’t settle for the easy way out, fast foods; instead plan your meals days or even a week in advance.

How to Diet Healthy

diet plan

Dieting is not starving oneself to attain the targeted weight or shape. As the word suggests, it means to improve the quality of food taken in your daily diet. Missing your meals is not a part of a healthy diet plan and does not reduce weight.In fact it can cause you to store fat for survival. Instead staying empty stomach for long hours causes acidity and gastric problems which increase flab especially around your waist.   You should eat right things at the right time. Certain steps should be followed to maintain a good diet plan and get desired results. Plan your diet according to your lifestyle. An athlete’s diet would include more protein than a diet of a housewife. Similarly people sitting in office require less starch and carbohydrates than people going out for field jobs. Different daily activities will require different kinds of nutrition. Make a note of what you eat everyday and try to count the calories. Compare it with the ideal amount of calories required by you as per your age, height and profession.   Count the difference, as it will give you an idea of the calories you need to cut down in your diet. These are diet tips to follow for life, you will be glad you did. A diet is a major part of a being fit and trim. Exercise alone can’t do it all, but a solid disciplined diet plan will be just as important, if not more important than just exercise alone. You have to find a way to incorporate both diet and exercise to see the maximum result of healthy living. Here are few steps to help you frame a healthy diet plan.   Step 1. Start you day with a glass of lukewarm water. Add a teaspoon of honey and teaspoon lime juice. Go for 20 minutes walk or exercise at home. If you can’t do this on certain days of the week try to do this as often as possible.  
Step 2. Make your breakfast the heaviest meal of the day so that you do not feel the urge to munch all the time. Include milk or juice. Porridge/cereal is a good option as it gives you energy and keeps the stomach full. It provides lot of roughage. Cornflakes, oatmeal, fruits, eggs can be included.   Step 3. Have lots of water between meals. Have one glass of water before every meal. This will make you eat less and make you feel full.   Step 4. When you sit for lunch, have a bowl of curd and a bowl of salad first. When you are finished with the two get started with the rest of the menu. This will take care of protein, calcium and vitamin deficiencies in your body. At the same time you will feel full already and have less of bread or rice.   Step 5. Have a cup of herbal tea in the evening without sugar. If you feel like munching something have 2 biscuits or a slice of brown bread with a thick slice of cottage cheese. Avoid butter. Cheese has more protein and as you know it protein has major benefits when it comes to staying lean, and trimming fat.   Step 6. No curd at night. Make your dinner the lightest meal of all. Have soup before dinner and then 1 slice of bread/chapatti will be more than enough. Do not give a long gap between meals, as it will make your stomach empty and lead to overeating. 3-4 hours gap is ideal between every meal.   Step 7. Go for a walk/stroll for 20 minutes or some other similar cardio at least 3-4 times per week. You can also incorporate other exercises in addition to walking on the same days as your walking schedule, or on other days.   Step 8. Keep one weekend meal for your favorite food. But add only on favorite item, which means that on Sunday nights you can have as much ice cream, or pizza, or cheeseburger etc, as much as you want. But do not have all items in one day. Leave some for the next weekend! Simply just alternate and have one of your favorite food for one weekend day each weekend going forward, and stay focused on the other 6 days of the week.   Step 9. End your day with a hot cup of milk. Follow this plan religiously and see the results. Best of luck!   Here are just a few more basic tips that can lead you to eating the right way over time with practice. Following some of these eating and diet tips can get you on the right track to living a healthy life and never having to worry about being overweight and more at risk to major illnesses. Remember, your health is the most important gift of all. Without your health you have nothing. Follow these diet tips always, you have nothing to lose and everything to gain by living a healthy life.