Weight Loss Plans to Suit Your Lifestyle

People have varying experiences in actualizing their weight loss plans so that they can end up leaner and healthier. Some fitness programs can be effective in a few people but they can't seem to give positive results on others.

The outcome of your fitness question will largely depend on your capacity to work out, tolerance to sustain a certain diet and attitude towards working in realizing the fitness program designed by your fitness mentor.

Perhaps at first, you're one of those who resorted to dieting strictly or even starvation just to drop some pounds. Or maybe you've experienced no-alcohol, no-coffee and no sugar diet just to trim inches on your tummy. Or probably you've given diet pill intake a shot just to see if side effects would surface or not. Did any of it work at all? If you are a busy executive who doesn't have spare hours to work out, you can do any of the above.

Nutritionists have different approach to people who seek for the most effective approach on how to lose weight fast. They normally declare natural diet and "no diet pills" kind of strategy that fits men and women who are sensitive to medications. Some scientists have a different version that there are natural-based diet pills that can actually give quick results. The fitness gurus lobby about serious and dedicated workout period to help people manage weight effectively.

Immersing in high-impact cardio routines and weightlifting are positively making a difference in most people who can allocate two to three hours of heart-pumping and muscle-developing hours at the gym. If you are a working person, you can do your gym workout after office hours so that your corporate tasks are not jeopardized.

Soup diet is another way how to lose weight fast strategy if you can handle less food intake. It can be a little drastic at first but once you manage it, you'll drop pounds quickly. It's just a bit off to be disregarding other food that your body requires. You can actually mix chicken and veggies in your soup so that you can still obtain protein and fiber which are needed in your system. This soup diet may be safe and effective to some but it can't work on those with fast metabolism.

Weight loss plans actually vary based on how you spend your days. No matter what type of fitness approach you get yourself into, you have to bear in mind that your body needs to be nourished adequately so that you can function well. Weight loss doesn't have to be radical.

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Personal Trainer for Weight Loss? Try Yoga Instead

If you're looking to lose weight, you may have considered hiring a personal trainer. Here are seven reasons to get personalized yoga instruction instead of traditional gym-based personal training to help you meet your weight loss and fitness goals:

1. You never need to set foot in a gym or use gym equipment.

Unlike most forms of personal training, yoga builds strength and endurance by bearing the weight of your own body. All you need is a little floor space.

The benefits are clear: You don't need to pay extra for a gym membership, buy expensive equipment (yoga gear is cheap and often unnecessary), or worry about other people looking at you while you exercise.

2. While personal trainers tell you to "push harder, make yourself do it," a personal yoga teacher will encourage you to respect your limits without judgment.

Non-harming is taught as a tenet of yoga. This includes respecting and accepting yourself (including your body) as you are today instead of forcing the body to do things it's not ready for. This also includes training the mind to be aware of destructive self-criticism. Over time, you can safely expand your capabilities and learn to accept and honor yourself without the harsh "no pain, no gain" attitude.

While a yoga practice can certainly help increase your tolerance for uncomfortable situations, it is strictly a "no pain, no pain" endeavor.

3. Personal training does a great job of getting the weight off and building muscle, but it often does so at the expense of flexibility.

Yoga allows you to lose weight while building lean muscles for both stamina and flexibility, giving you added agility, speed, and range of motion - an extra edge for the tennis court, golf course, football field or hiking trail.

4. Your personal trainer may "pump you up" to work out in an excited state, spurred by the fight-or-flight stress response.

A skilled yoga teacher can achieve the same cardiovascular training by having you hold poses, flow through a series of non-impact postures, or even through simple breathing techniques - all while in a relaxed state.

5. Personal training sessions can sometimes be mind-numbing and repetitive.

Yoga, on the other hand, requires concentration to keep balance in the poses, building focus and poise in all aspects of life and at any age.

6. Personal training targets only the physical aspect of your wellbeing.

Yoga is a technology thousands of years old developed to bring optimum performance and balance to all aspects of your life. Get rid of the weight in your physical body - while shedding mental, emotional, and spiritual weights that have been keeping you from being happy, whole, and connected.

7. Yoga directly addresses stress, one of the main contributors to health problems today.

Whereas you may feel calm as an after-effect of a tough workout at the gym - at least until you get in the car - yoga practice includes stress reduction from beginning to end, with techniques you can use long after your private session ends.

No doubt every personal trainer and every private yoga teacher are different and bring their own unique talent and training into an overall plan to help you lose weight. But before you sign your personal training contract, be sure to consider personalized yoga as an effective weight loss strategy.

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Methods and Programs For Weight Loss

Losing weight can have such a positive impact on your life. Sadly, millions of people struggle with weight problems. Every day new fad diets, supplements and exercise programs arrive on the weight loss scene. There are organizations, books, videos and web pages devoted to helping individuals lose weight. Fad diets talk about what you eat, how much you eat when you eat and what combinations of food you eat. There are often powders, drinks and pills to supplement these diets. Sprays are available to boost energy and curb your appetite. There is much discussion about which food burns fat especially which foods get rid of belly fat.

Supplements for weight loss are available in all shapes , sizes and prices. Some supplements increase metabolism, others decrease appetite and curb cravings. Still other supplements build muscles and or burn fat. Of course there are also supplements that block fat, carbs, starch are other unwanted substances from being absorbed by the body. Who knows which one really works if any out of the hundreds of weight loss supplements.

Exercise programs are also available in the weight loss marketplace. Different programs suggest different types, amounts of time and intensity of exercise to be the best way to build muscle and or burn fat. Weight lifting, running, walking, yoga, aerobics or Pilate's are just some of the many types of exercise programs talked about. There is no doubt exercise can help weight loss but exercise alone is usually not the answer.

There are also less traditional methods which have been suggested for weight loss. These include acupuncture, Recki, Colonic treatments, foot purification and hypnosis. It is hard to find scientific research to support claims for some of these treatments.

Hypnosis has been used for years to achieve behavior change. Most people are victims of at least one bad habit. The use of hypnosis to lose weight depends on 3 important factors. These factors are belief, desire and expectancy. Anyone is capable of being hypnotized if they are willing to do so and believe it will work. Hypnosis works by making suggestions to the subconscious mind while in a relaxed state.

Read various reviews of all of the weight loss methods then make an educated decision on which one to start with. The main point being start and start now. The longer you wait the more weight you will gain.

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Weight Loss - Why Do We Over Eat

It is interesting to note that despite common knowledge about the health risks of being overweight, 50-75 percent of American adults are overweight. Why do so many people over eat when there is a wealth of information and products available to them for weight loss? Perhaps many people continue to over eat because society places much emphasis on food and eating.

Indeed few of us see food as simply a way to nurture or fuel our bodies. Food is advertised to the degree that we are pressured to eat more food more often. Restaurants, movie theaters and convenience stores have all our favorite foods and snacks available in super size. Buffets and all you can eat specials encourage us to eat that second, third and even fourth helping free of charge. Free samples of food are available in stores, who can resist free food?

When we celebrate or entertain we do it with food. Every special occasion has a menu in this society. Our friends at work bring us treats on occasion, usually pastries, donuts or cookies. These items are of course loaded with sugar and trans fat. Even if we have already had breakfast who can pass up that yummy free donut. What cocktail hour is complete without free food.

Obviously, some of us live to eat while others eat to live. Normal weight individuals appear to have different attitudes towards food and eating than overweight individuals. Overweight people spend excessive time thinking about, preparing, seeking out and eating food. In order to eat more responsibly and with less guilt, over weight individuals need to learn new attitudes about food and eating.

Choosing a successful diet or weight loss plan is essential to succeeding at weight loss. There are quite a variety to choose from so doesn't it make sense to check out some reviews of plans and products for weight loss? Why not change your attitude toward food and start a sensible weight loss program today. There are better reasons to live for than your next super size meal or gooey snack food. So lose weight, live longer and have some real fun.

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Vegan Diet For Weight Loss

Weight loss is synonymous with diets. Whenever you want to start losing weight or shedding fats, the first thing you hear is diets. However, there are so many types of diets to follow, so which diet should you follow?

One of the more popular diets that people are following is the vegetarian diet, or vegan diet for short. By becoming a vegan, there is no more intake of meat, which contains a proportion of fats. Furthermore, vegetables help to cleanse the body of toxins and keep the body healthy. There is also minimal intake of cholesterol, which reduces your risk of getting vessel clots, a common cause of heart attack.

However, a vegan diet consists of small portions of vegetables. The reason behind this is that an overdose of vegetables is similar to poisoning, since vegetables contain a lot of vitamins, which become poison if taken in large amounts. There is a risk of the body getting little energy and hence burning proteins from the body to supplement it.

The best way to see a vegan diet is to implement it for a week or two, then eat some meat to replenish the other nutrients absent from vegetables, like iron. For the staunch vegan, more money will have to be spent on pills that supplement these nutrients. Remember, the body needs these nutrients or else it will malfunction.

A vegan diet requires strict discipline and a strong willpower. The body naturally hungers for good food, so it will be a test of your conviction to lose weight. Failure will only result in a binge, which leads to more weight gained. Therefore, be very sure that you want to start a vegan diet before actually going to do it. Otherwise, just avoid it altogether and focus more on cutting down on food intake.

One thing to remember is that fruits accompany a vegan diet. Many people focus entirely on eating vegetables and forgetting about fruits. Fruits contain a lot of water, so it helps to cool the body down and get rid of toxins. Just like vegetables, do not take an overdose of fruits as an overdose of vitamins can act like poison.

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Fat Loss 4 Idiots Weight Loss

In the world of dieting and weight loss nothing can replace the significance of fat loss 4 idiots health program. Most of the people of US are now facing the problem of obesity which seems to be growing at an alarming rate. Almost all the eating habits they follow tend to have a negative impact on them and they land up putting on more weight. It is here where the fat loss 4 idiots weight loss program takes away the credit of being the most effective way of shedding off those extra calories.

Fat loss 4 idiots is truly an amazing weight loss program but sometimes it can also become a tough deal if the people affected do not follow the measures strictly. There are also some vital tips to make the most out of the fat loss 4 idiots program.

Members can practice the measure of weighing himself after each cycle is completed. It is often seen that a large number of people get carried away by the sheer excitement of losing weight, that they end up weighing themselves constantly. This is however a major misconception as the weight that is lost in the process might vary from day to day. It is recommended that you only weigh yourself once every few days.

Members must also make an allowance to 'cheat' using three prescribed 'cheating days'. These three days will come and go before you know it, so be sure to make the best of them!

It is advised to never skip any meals. The Idiot fat loss program strictly recommends that you eat at regular intervals. Skipping just one meal tends to harm the metabolism and thereby you will end up putting on more weight and only damaging your health even further.

Always try to prepare your own food and steer clear of processed food items as much as you possibly can.

Once in a while practice brisk walking as it will also help you to accelerate the process of excess weight loss, as well as being able to enjoy having more energy.

Though most of the idiots do not manage to loose as much as 11lbs, a minimum lose of 6lbs is common for all with this extremely efficient idiot fat loss program.

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Acai Berry and Weight Loss - It is Special!

Acai Berry was discovered by Larson, which is considered to be best and healthiest fruit in the world. Many people accepted Acai Berry juice as a boon and even noticed its effective results. Acai Berry is known to be the remarkable healthy fruit which provides amazing health benefits to people. It is one of the most natural health products, which provides energy to the body.

There are many ingredients in Acai Berry, which made it so popular among the people in the world. But the prime effect which increased the fame of Acai Berry is its ability to increase metabolism and thus resulting in weight loss. Many publications have remarked Acai Berry to dominate over all other food products in the world. Acai Berry contains Acai super antioxidants which pack a punch as far as your health is concerned.

One of the main benefits of Acai Berry is weight loss. This fruit brings in one of the healthiest ways to loose weight. Unlike other products which chiefly use hunger suppressant as a method for the body to loose weight, Acai Berry instead increase your calorie consumption rate .So you burn more calories doing the regular chores. This increased metabolism rate leads to substantial weight loss. This also does not mean you could consume more but you have to keep you intake levels constant and let Acai Berry do the rest.

Benefits of Acai Berry

• Lowers blood pressure

• Sleep better

• Getting rid of high cholesterol level

• Prevents the body from dangerous diseases such as cancer ,arthritis etc

• Prevent the cardiovascular system from dangerous diseases and eliminates breathing problems

• Cures heart problems

Acai Berry has another important advantage its benefits does not get diminished when preserved. Its strong anti oxidants retain their benefits and can still be very advantageous to the body. Research is still underway to completely understand this wonder fruit and find further ways to utilize its byproducts.

The Acai Berry supplements was released worldwide in the public in the beginning of January 2006. These supplements contains all the nutritious minerals and vitamins present in the natural Acai Berry fruit. The Acai Berry supplements constitute combination of 19 fruits, which contains vitamins, minerals and antioxidants. These three components make the Acai Berry supplements very effective. Acai Berry supplements are not like a magic pill, which the person takes and all the ill effects goes away from the body. It is known to be the scientific nutritional product, which helps lot of people in reducing weight and serves as an antioxidant in the body in order to prevent it from illness and curing other diseases.

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Weight Loss - 7 Tips For Effective Results

In starting a weight loss program, it will be helpful for you to know that there are some simple steps you can take to make any weight loss program more effective. Here are 7 tips that have been proven successful by millions of people who needed to lose weight.

1: Set SMART Goals

The fastest way to lose motivation is to set unrealistic weight loss goals. This will defeat you before you even start your weight loss program. Do it the SMART way. To do so,your goals need to be specific,measurable,attainable or achievable,realistic and timely. Key questions to ask yourself. What are the objectives of your weight loss program? How much weight do you need to lose? Break it down to a day,a week or a month.

2: Prepare For Change

Now is the time to start a healthier lifestyle. Do not procrastinate. Make a new list of the food that is good for you. Include vegetables,fruits,healthy snacks,mineral waters and vitamins as well as any recommended mineral supplements.

3: Reward Yourself

Give yourself a pat on the back and create a simple reward system for your weight loss program. For instance, you may want to get yourself a new outfit,a new shoe or even the latest fragrance or perfume. Do this after you have achieved a specific result in your effort to lose weight.

4: Do Not Skip Breakfast

Studies have shown that breakfast is the most important meal of the day. Skipping breakfast means that you are telling your brain to think that you are hungry,starved and deprived. This will result in you feeling lethargic and weak. Worse still, when you take the next meal, you will tend to overeat.

5: Exercise Regularly

For long lasting effects and to boost the rate of your weight loss, exercise is essential. It must be done regularly and at least for 20 minutes each session. The more the better but do not punish yourself. Keep it simple,it must be easy to do and most of all, enjoy the exercise. Trying to lose weight without exercising,to say the least,is difficult. Select an exercise routine that enables you to burn fat and at the same time,gives you good cardiovascular workout.

6: Get Adequate Sleep

Sleep is important under any circumstances. To lose weight ,it takes on an added importance. What is adequate or enough? The recommendation for a normal adult is approximately 7-8 hours of sleep a day. This is needed to keep your body working well and in good order. Not enough sleep might even cause you to fall asleep when exercising!

7:Relax

Learn to relax and enjoy your weight loss activities. Listen to soothing music,meditate,take a leisurely walk in the park or engage in any activity that allows you to relax. Release and relax to lose weight.

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Easy Weight Loss Tips

Most people realize these days that yo-yo dieting doesn't work. Actually it in the long run it causes weight gain.

By making small daily adjustments to the way you eat and move can shift those pounds easily and painlessly, without your body thinking that you are staving it yet again.

Restricting calories simply slows down your metabolism which causes weight gain. Only changes to your lifestyle in small but easy ways can give you the permanent weight loss and health and fitness that should be yours.

Simply read through the list of easy weight loss tips and begin by choosing the ones that apply to you and appeal to you. By just choosing a few at a time and gradually adding more changes as those become a habit with you will in time help yourself reach your weight loss goals without effort.

The tips given are in no particular order so that you read through them all often to help you to make the best choices for you personally.

Good look and welcome very soon to the new gorgeous you!

1. Always make sure that your bedroom is fairly dark. This enables your body to be sensitive to leptin. This hormone tells your body when you are full.
2. Ensure that you get a good nights sleep, by going to bed and rising at the same time each day. This will set your body clock, giving you a better nights sleep.
3. Drink a tablespoon of cider vinegar with water each day. This acid drink will help your body digest carbs, and slow the rate that they enter your bloodstream.
4. Don't be afraid to add butter to a meal or sandwich as it increases your metabolism and satisfies you which in turn make you eat less.
5. Don't eat anything if possible after 8.00pm in the evening.
6. If you must eat something before you go to bed choose protein such as yogurt, chicken or turkey.
7. A handful of nuts as a snack can be satisfying and stave off the hunger pains for a long time.
8. If possible eat five smaller meals a day instead of three larger ones.
9. Sip green tea throughout the day. It contains compounds that burn fat and increases your metabolic rate.
10. Always take lunch with you to work. The best way is to cook extra dinner and take the leftovers with you to work. Or to make up a healthy but crunchy salad by adding nuts to your normal salad mix.
11. Pin up a photo of yourself at your ideal weight or of someone else's body without the head part. You want to give yourself a positive picture and not a negative picture. Our natural tendency is to move towards the way we want to be so always go for the best picture you can find.
12. Add garlic and onions to your meals as they act on the fat by stopping some of it being absorbed into your body.
13. Taking the Pill has been found to cause weight gain. If possible use another form of contraception.
14. Nuts are high in calories but very good for you. Just a handful will give you some good nutrients and slows down your appetite.
15. Sit down to family meals whenever possible. It makes you more relaxed and less likely to overeat and normally the meals are cooked and more healthful than snack type meals.
16. Trans-fats are bad fats and are found in margarine, some cooking oils and salad dressings. Olive oil and grape-seed oil are ideal for you.
17. If you can take even a short walk before you eat and then another one about an hour later you will burn up to 15% more calories.
18. The best time for a walk is after lunch and early afternoon. The body is at a higher temperature and can utilize the used calories much better.
19. Choose lean protein every time for your main meal. Fish or skinless chicken is the best choice followed by lean cuts of beef and pork.
20. When you go for a walk choose a route that takes you uphill for some of the time. Walking up hill burns more calories.
21. Be aware of hidden fats found in commercial baked goods and hard cheeses, cream soups and creamy salad dressings.
22. When walking carry a set of small hand weights. This will not only burn more calories but will give your arms some tightening and make them stronger.
23. Water, water, water. Drink eight full glasses a day. Remember when you feel hungry you may just be dry so try a glass of water first.
24. Don't let your family and friends sabotage you. They may be in the habit of pleasing people with foods or they may be jealous of the progress you are making. Say No!
25. In the same way the Pill can cause weight gain so can HRT in some people. Look for natural alternatives.
26. Always choose a low fat milk and yogurt. These days the taste is much the same and you soon get used to the small difference.
27. When you eat a protein meal include some fiber, preferably whole-grain. This combination will keep you going longer than eating them individually.
28. One cup of coffee a day without sugar can help to prevent weight gain on your tummy.
29. Go to bed earlier. A full eight hours sleep per night produces more leptin that controls your appetite.
30. Turn off the television when you eat. It has been shown that we consume far more calories when our mind is occupied elsewhere.
31. Eat as much of your diet as possible in the fresh and original state. Fresh vegetables, fresh fruit, nuts and cooked meat. Eating these foods will help speed up your metabolism.
32. Go to bed feeling a little hungry. It won't worry you for long and it gives your body chance to accept feeling hungry sometimes is okay.
33. Limit your intake of alcohol. The best choice is one glass of red wine every other day as this has a useful amount of antioxidants that is good for your body and immune system.
34. Complex carbohydrates are more easily turned into energy by the body than they are turned to fat. These include nuts, beans, vegetable and whole grain bread and brown rice.
35. Wheat either in breads, cereals or baked goods is more likely to make you gain weight. Avoid the ones you can and choose products with low wheat content when possible.
36. Spending some time in the sun each day will allow your body to absorb vitamin D and the MSH hormone which are both essential to weight loss. But please avoid the midday hours when the sun is likely to burn.
37. When you crave some carbs, eat an apple which will curb your appetite and help you get through to your next meal time.
38. Stress is a great weight gainer so try meditating for ten minutes a day. Sit quietly and simply concentrate on noticing your breathing.
39. Avoid stressful situations. Stress releases a hormone called Cortisol which affects the body causing weight gain.
40. Have your thyroid function checked by your doctor. Slow functioning slows down your body and quickly causes weight gain. If you need medication this can make a huge difference in the battle of the bulge.
41. If you go to the cinema or a show choose mineral water and plain popcorn as your snack. Or take a sensible snack with you.
42. Eat yogurt regularly in order to keep good bacteria in your intestines. This will help your body to process food in the correct way.
43. Keep occupied to take your mind off eating. Take up a hobby such as knitting or something else that keeps your hands and mind occupied.
44. Get out and about and try sightseeing, walking around the shopping mall, swimming or team sports. The more active you become the more calories you will burn.
45. Eat cooked food as well as salads. Warm food is digested quicker and therefore moves faster through your body and speeds your metabolism.
46. When supermarket shopping try to stick to the outer aisles. This is where the fresh food and meats can be found. The centre aisles house all the calorie laden man-made snacks. Avoid them!
47. We often fill our plates up too full and then feel that we have to eat what is in front of us. Make it a habit to leave at least ten per cent of the meal on the plate and restrict the amount you cook to start with.
48. Put lively music on when doing jobs around the house. Have some fun dancing with the broom and move more purposefully as you work.
49. Always, always remove the skin from chicken before you eat it. It has double the amount of calories as the chicken meat.
50. Twice a day walk up and down a flight of steps for ten minutes. You will be amazed at how this improves your fitness and you slimness.
51. When eating pasta either at home or out at a restaurant, always choose the tomato sauce and avoid the white cream sauces.
52. Buy a pedometer and aim to walk 10,000 steps each day.
53. When the gravy boat gets passed around the table let it pass you by.
54. Get out in the garden a do a little digging or mow the lawn.
55. When buying tuna choose the type that is packed with water and avoid the ones packed with oil.
56. When eating out choose a salad with your meat or fish and not the French fries.
57. On a sunny day get outside and wash the car instead of going through the car wash. Saves money too.
58. A great snack to choose is raw carrot dipped into a tub of hummus.
59. Buy a fun exercise video and put it on four times a week.
60. Always look for fruit that is tinned in natural juice not syrup.
61. Make use of any nearby swimming pool. This great exercise is fun to do and doesn't put strain on your muscles.
62. Play with your children or grandchildren. Chase them and race them. They will love it and so will you.
63. If you must have a pizza, choose the vegetarian option. They have fewer calories than the fatty meats usually used.
64. Clean out the wardrobe or a set of drawers. Gives you exercise and keeps you occupied and you end up with a nice neat and tidy room.
65. Team up with a weight loss buddy who can encourage you and keep you on track.
66. Avoid getting too hungry, this will cause you to go back to old habits. Eat something every three hours and choose a low calorie snack.
67. Do some weight lifting and some weight bearing exercise. Although muscle weighs heavier than fat it does allow you to eat more and not put on weight. Even lifting a couple of cans out of the pantry can help or lifting your child up and down lots of times.
68. Weigh yourself regularly. If you don't monitor your weight you will soon find it going up and out of control.
69. If you find that you have had a weak moment and pigged out don't worry. Simply refocus, after all you a not on a diet you are simply making small changes and loosing weight without effort.
70. Always eat slowly. Remember what your grandmother said about chewing each bite ten times! Make your meal last so that your body has time to tell you that you are full.
71. If you take sugar in your tea or coffee stop now. It only takes a couple of weeks to get used too and then you will find that sugar will taste sickly after that.
72. Roast or grill meat and avoid any type of fried meat or fish.
73. Remember that you aren't trying all these weight loss strategies at the same time but choosing instead the ones you feel comfortable with.
74. Consult a nutritionist if you aren't sure which foods are good for you. They can tell you a lot in one appointment, knowledge is power.
75. Either go dancing or put on a favorite CD and dance away in your home.
76. Buy a little calorie book from your local bookseller. Then when you are not sure of the calorie content you can look it up.
77. When driving to work if you pass fast food shops choose another route so you are not tempted.
78. Use smaller plates.
79. Book a good low fat cookery book and try out new recipes so you don't get bored with the same meals all the time.
80. Eat a couple of squares of dark chocolate when you feel that you must have something nice and sweet.
81. Choose whole wheat pasta instead of white pasta.
82. Stuff a large capsicum with minced meat, chicken or fish and bake in the oven. Lovely and low fat.
83. Spend a few minutes each day in a comfortable chair and let yourself daydream of a wonderful slim you and enjoy the feeling.
84. Use a chicken or beef stock to stir fry with instead of oil.
85. Have low calorie snacks available and ready to eat in your fridge.
86. Chewing sugarless gum can be a life saver. Keep some in the car.
87. Love your wine. Drink half a glass instead of a full one each time.
88. Check out the food labels of similar food and choose the one with fewer calories.
89. Take a shopping list to the grocery store. Stick to it. Get what you want and get out fast.
90. Utilize the latest packets of mixed vegetables that you can microwave in minutes. They will be fat free and always ready and easy to go.
91. Use herbs and spices instead of oils and butters. Some hot spices increase your metabolism and help with weight loss.
92. Watch less television or record your programs so that you can fast forward over all those delicious food adverts.
93. Avoid watching cookery programs unless they are low fat or low calorie ones.
94. Drink water instead of fruit juice most of the time. Saves calories.
95. Don't drink full sodas, choose the zero calorie option.
96. Check out natural herb tablets that can assist with weight loss at your local pharmacy store.
97. Fruit sorbet makes an excellent choice for dessert when dining out.
98. Hurrah, McDonald's now offer a lean burger. If you really can't resist a burger this is one for you.
99. When eating out ask for a doggie bag and take half of your meal home to have the next day.
100. Remember even though food tastes good, being thinner can feel a lot better.
101. Lastly life is for enjoying. Ease into these tips and let the weight come off slowly. At the end of the day it's all in the mind. If you think you can, you can. If you think you can't, you can't.

Article Source: http://EzineArticles.com/?expert=Christine_Sherborne

Choose Weight Loss Methods With Care

The chronicles of excessive fat and obesity are increasing in the international arena by leaps and bounds with the passage of each year. This is in no way a recent phenomenon but is perturbing the global scenario in greater magnitudes of late. However the danger is not limited here and is also bringing along with it a great number of diseases. They include diabetes, cardiovascular diseases, high cholesterol, hypertension and several others. What should you do then? It's high time to put an end to all these. It can be done given that you adopt suitable weight loss methods.

Have you already decided to follow any perfect method? If you have, you must be cautious of the concept of fat. If you have not, you should apply a feasible method that is competent to remove the tag of obesity from you. Now there are several weight loss methods and all of them pledge to reduce the additional burden of weight. Which one should you follow? This single idea is enough to flummox the concerned individual. Well, there is nothing to worry and if you can proceed gradually but steadily you will win the battle.

At the very outset you should consult with the doctor and experience a series of medical examinations. This will give you an idea of your deficiencies and you can act accordingly. You can certainly go for a comprehensive diet plan. They can be of any type like vegan diet, protein based diet or even a carbohydrate based diet. Now if you are advised to opt for the vegan diet you shall have to consume a great number of vegetables and grains on a regular basis. In this pattern you shall have to depend only on the green vegetables and cannot have any animal product even for once. You can also have fresh fruits and carbohydrate rich products. The best will be to consume small products of the aforementioned veggies and observe their effects. If the effects are found positive, you should proceed then only.

On the other hand in a protein based diet there is always the prevalence of products that are rich in protein but low in fat. You can get this from a good number of vegetables and also animal foods like lean meat, fish and poultry. It is advised not to consume beef. This item contains a heavy amount of protein but also possesses fat at the same time. The better will be if you can shun its consumption.

You should concentrate on the need of exercises at one fell swoop. The exercises are essential since they develop the rate of metabolic process and also burn the calorie in the human body at a higher rate. Are you interested to opt for strength training? The strength training burns the accumulation of fat and also helps one to build muscles. Nonetheless for this you shall have to join a gymnasium, take advices from a professional trainer and initiate stringent exercises. You can select free hand exercises instead.

Article Source: http://EzineArticles.com/?expert=Rikard_Ingvarsson

Cosmetic Surgeries For Weight Loss

They will feel fatigue and lack of energy. They will be facing mental tension as well. That can lead to many distress situations. Obesity has been reported as one of the main reasons for the increased rates of heart disorders.

The changed lifestyle and the habits, irregular food habits, lack of exercises and the fast food culture are the major reasons for overweight. As the fat increases a, the body becomes the hamlet of al the unwanted diseases. Besides the accumulated fat content makes the body highly unattractive and you will be isolated in gatherings. If you are a woman, you will end up with many other health problems like sagging of breast, menstrual irregularities, back and neck pain and many such issues. For a man, you will look like a fat doll and you will loose masculinity. In both the cases, you will become mentally tensed with the feeling that other sex do not appreciate or notice you.

One of the best ways to come out from the fatty body is cosmetic surgery to remove the fats. There are many ways to carry out this process. Most people with tummy tuck will like to get rid of it somehow.

Weight loss or pregnancy can leave you with excess fatty tissue in the abdominal region. A Tummy Tuck will tighten the abdominal support and remove the excess tissue. Those who are too overweight should not undertake this procedure.

People try out many techniques to reduce the fat accumulation in the body. Some may start doing more physical exercises and work outs in Gym to loose weight. Some may undergo some strict diet control measures. But in reality, most of these techniques won't work.

Not only that the weight loss using these techniques can lead to other kinds of skin related problems. These physical exercises increases the burning of fat and you will be spending more energy to work out. During this process you will loose your weight, but the skin will not decrease. This will lead to folding and black marks over the skin, which will become highly unattractive and ugly. At young age, your skin will look like that of an aged! Do you require any other reason to worry about?

Nowadays cosmetic surgery centers offer Gastric Band surgery for weight loss. Gastric Band surgery is not an instant solution to the weight loss. Having a gastric band fitted will assist in decreasing overall daily food intake and can help you achieve a sustainable weight.

To get a perfect body shape and an attractive appearance, you have to loose some of your weight. Cosmetic surgery has been in the forefront to tackle this problem. You have to select an ideal cosmetic surgery centre to carry out the surgical procedures. Make sure that you identify a perfect and experienced cosmetologist in your locality.

Article Source: http://EzineArticles.com/?expert=Olivia_Boland

Eating Right Means Healthy Weight Loss

Who says all foods are culprits that antagonize you to find ways and mean to lose weight? Sure, most of them are, but there are selected few that can actually allow you to rip off fat quickly and nourish your body smartly. Junk foods with high-carbohydrates, saturated fat and high calories increase the body's cholesterol and calorie count which are the main bases of body's heaviness. Once stored in the bloodstream, they become sugars that may get you prone to sickness like diabetes.

If you ask if there are certain categories of food that helps you take up a healthy weight loss, yes there are. Most of them are fruits and others are fiber-rich. Broccolis, grapes and berries are a few, and there are still more. Doctors say that fruits are rich in good carbohydrates that increase energy level without widening your figure. Also, you can tolerate a longer duration without feeling hungry because natural fruits are endowed fiber that makes you feel stuffed. Most eaters of fruits have also found out this is a healthy weight loss technique that gives results quickly especially when eaten daily.

Eating natural fruits in raw condition is wiser rather than buying them in processed cans or as juices and shakes. Fruit shakes are mixed with sugar and cream that are fattening, so having them defeats the natural effect of fruits. Pumpkins are also weight loss foodstuff. Other than the fact that is high in fiber, it will help you lessen your food intake, thereby allowing you to lose pounds immediately. To make it yummier, you can mix some almonds which are also fiber-rich. Fruit and fiber diet duo is the fastest way to lose weight.

It's not at all times that meat is fattening. It has its other side which not many have acknowledged. Because lean meat is high in protein, it gives you the right amino acids that are required in developing muscles. Once muscles are developed, your body is capable of burning fat radically. A healthy weight loss strategy involving meat in your diet would have to be selective because you have to avoid certain kinds of meat that have antibiotics and steroids. These kinds are fattening and does not help you to shed your bodily weight.

There is no point of dieting or depriving yourself from enjoying the abundance of life. You can still enjoy weight-losing foods while undertaking your gym program so that you can achieve your desired body scale.

Article Source: http://EzineArticles.com/?expert=Steven_Ng

Using Supplements For Your Weight Loss

Are you frustrated about weight loss supplementation, how to use, what to use and how much to use.

In this article you will find the pick of today's latest supplements on the market and armed with the right information you will have the knowledge to burn more body fat and have more energy for the things you want to do.

Remember that supplements do not replace proper diet and exercise but when used with the right training and weight loss program may help you make faster progress towards your weight loss goals.

Also remember that before taking on a training and supplementation program and if you are on medication always consult with your physician first. Now lets have a look at the supplements:

Chitosan

Chitosan is a fibre whose fat-binding ability is so strong that it can be used effectively to promote weight loss. The most important health property of dietary fibre is its ability to bind to fat molecules in the digestive system, which in turn are excreted.

Since Chitosan can't be digested, the fat absorbed is passed out of the body. Together with a low fat eating plan and regular exercise, Chitosan is a great choice for keeping off those unwanted pounds. Try taking 15 minutes before a meal to inhibit fat absorption.

Dosage: as per the bottle

Ma Huang

A popular Asian herb that has been used for over 5,000 years is Ma Huang; it was first used by the ancient Chinese people as a decongestant.

The active ingredient is ephedrine, which has been shown to contain powerful fat burning characteristics which can enhance thermogenesis, the body's burning of fat for energy.

It also increases the basal metabolic rate, which allows your body to burn calories faster and more efficiently. By mobilizing stored fat and carbohydrate reserves, Ma Huang works to reduce your appetite and aids in helping you lose excess weight.

Try combining with White willow bark and Guarana as the fat burning and muscle sparring effects of this stack are fantastic.

Dosage 300mgs twice a day.

Zhi Shi

Citrus aurantium is commonly referred to as bitter orange. Zhi shi is the immature dried fruit of citrus aurantium. Zhi Shi may be more thermogenic than ephedrine and has fewer side effects.

It can also be very effective stimulating the metabolism (this stimulation causes an
increase in the metabolic rate which burns calories) without any undesirable effects on the nervous system. Citrus aurantium may also act as an appetite suppressant.

Try combining with caffeine, white willow bark, cayenne and green tea for greater thermogenic action.

Dosage 300mg three times a day.

Pyruvate

Pyruvate is naturally occurring substance found in weight loss and herbal 'fat-burners'.

Studies have show that using diet pills containing pyruvate while restricting caloric intake slightly and participating in strength training will boost your metabolism resulting in weight loss.

Pyruvate produces ATP, which makes it a great supplement to take with creatine and ALC (Alpha Lipioc Acid) comes in Sodium and Calcium, try Calcium.

Dosage 1gram to 5grams per day.

Bcaas

Branched Chain Amino Acids, are essential amino acids, which means that the body by itself cannot produce them so sufficient quantities must be obtained from
supplementation.

The three Bcaas (Valine, Leucine, and Isoleucine) make up approximately 70 percent of the amino acids in the body. Bcaas are unique in that they are utilized directly by muscle tissue during long workouts.

Since your body only has a limited number of these amino acids, it can be forced to break down lean muscle tissue when dietary sources aren't meeting your needs.

Bcaas can be found in most good protein powders these days.

Dosage 5 grams - 15 grams

Ribose

Ribose is a simple sugar that occurs naturally in all living cells and in one of the simplest molecules used by the body to build and restore energy.

Ribose is very important for the production of ATP. ATP is the major source of energy used by cells including muscle tissue for normal function. Ribose has been shown to increase muscular levels, boost endurance, and promote recovery! It is also an important way to increase your energy levels.

Another new supplement which looks very promising.

Follow dosage on the bottle.

Nacn-Acetyl-Cysteine

Nac is a powerful anti-oxidant and its ability to neutralize free radicals helps slow down the ageing process.

Nac has all the properties of l-cysteine and may be the most cost effective way to boost peptide levels in the body. Nac has been shown to safeguard against a variety of toxic hazards such as cigarette smoke, auto exhaust, and certain herbicides.

It can also play a beneficial role in prostate and respiratory conditions. Surprisingly, it is more effective than supplementing with cysteine, methionine, or even glutathione itself! A very good cost effective anti-oxidant.

Follow dosage on the bottle.

Multi-Vitamins and Minerals

Multi-vitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes and the first supplement you should buy.

For the human body to perform at its optimum, it must be fed a vast supply of vital nutrients. If the body becomes deficient in just one of these essential vitamins or minerals optimum efficiency and performance declines.

People think that since you can not put on pounds of muscle that they are a waste of time to take them but if your body is deficient in just one of the essential vitamins and minerals you will never reach your full potential.

Try and buy the Multis that have the higher potency mineral formulas.

Some food for thought isn't it, but please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.

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The Psychology Of Weight Loss

You see the razor-thin models gracing the covers of magazines…you watch actors and actresses on the big screen who seem to never gain a pound. And you wonder: How do I differ from them? You may be surprised to learn that a number of famous people at one time had difficulty maintaining a healthy weight. But they were able to conquer their problem, thanks to a new-and-improved, healthy view of eating.

You may not realize it, but there is a certain psychology at work in successful weight loss. It is no surprise, then, that the magazine Psychology Today has explored the issue in-depth. In October of 2004, the magazine posted an article on its website detailing the experiences of Diane Berry, a nurse practitioner who studied women who had shed at least 15 pounds and had maintained their weight loss for an average of seven years.

The women shared some important things in common. For instance, they all achieved their weight loss through either Weight Watchers or TOPS, which meant that they had a firm support network as they tried to maintain their weight. The group meetings were highly important, because they learned to recognize that they were certainly not alone in their struggles with weight. The women were also quite unusual because up to 90 percent of individuals who have lost weight end up putting it back on within five years.

Another common trait of these women is that they appeared to undergo a profound mood shift as they made the transition from fat to thin. From all indications, they appeared to be depressed when they were heavy but, as they attempted to lose weight, their mood brightened.

For these women, healthy eating became a habit—a habit they refused to break. They themselves recognized the tremendous role that psychology plays in weight loss. They refused to give in to negative feelings of frustration and denial and chose a positive path instead. The women also made it a point to weigh themselves regularly so that they could chart their progress.

And they recognized that maintaining weight loss would be a lifetime struggle. They knew that they could not attempt a weight loss program then put it back on the shelf. They had to learn new eating patterns that they could continue week in and week out. In some cases, they likened their struggle to that of an alcoholic. In other words, they recognized the gravity of their problem and took steps to correct the situation.

Perhaps the most interesting aspect of these women’s experiences was the fact that their weight loss actually came in spurts. At times, they regained their weight, but they did not let that deter them from their final goal. They simply viewed their setbacks as challenges that they needed to overcome. This may be the key psychological trait that separates successful dieters from unsuccessful ones—perseverance. In essence, these women were able to change their personalities in a positive way in order to achieve their long-term weight loss goals.

Another interesting aspect of this study was that it showed that the women who had undergone weight loss transformation were genuinely happy. This shows the tremendous psychological impact that weight loss can have on an individual. Once an individual is free from the burden of extra weight, he or she is better able to meet the challenges of life head-on. The dieter benefits from positive reinforcement, as relatives, friends, and co-workers congratulate him or her for the weight loss. In this way, losing weight can be quite a life-affirming experience and can lead to a more optimistic outlook on life.

It must be noted here that the psychology of weight loss is a complicated matter. There is no single ingredient that can turn a fat person into a thin one. However, recognizing that there is a psychological component to successful weight loss may, in fact, be half the battle. Once an individual recognizes that he or she is engaged in a psychological fight, he or she is better able to do battle. By retraining oneself to seek healthy approaches to diet, one can, in effect, mold oneself into a new individual—one that no longer lives to eat, but simply eats to live.

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Hypnosis For Weight Loss

Recent statistics (gathered by the NCHS) shows that 30 percent of American citizens from 20 years and above are obese. This counts more than 60 million people. We all know the consequences of being overweight; increased risk of diseases like heart disease, stroke, diabetes II and even cancer. The weight loss industry has grown tremendously in recent years and more and more obese people are trying out various weight loss programs or weight loss pills, most of them experiencing that it doesn't work in a sustainable way. But what about hypnosis for weight loss, can it really help?

Hypnosis in general is a very old method designed for speaking directly to our subconscious mind and thus modifying our behaviour. We know that hypnosis can have numerous other successful applications besides weight loss and the examples range from performance improvement for athletes and therapy for victims of abuse to curing diseases like ulcers, nausea, migraines, depression and anxieties, just to mention a few. But the question I'll try to answer is; could lose weight hypnosis be an alternative for losing weight?

About 15 percent of the USA's population have got the label 'highly hypnotizable', while 10 to 15 percent can't be hypnotized at all. In between this measurement is where the majority of 70 to 75 percent might be eligible for hypnosis more or less. Just so that you are aware that hypnosis doesn't work for all of us.

The experts disagree regarding which extent hypnosis by itself can provide a sustainable weight loss. What most experts seem to agree upon however, is that hypnosis can make a contribution to weight loss for many people if it is combined with healthy diets and workout. Whether or not hypnosis can help you lose weight can only be answered if you try it, either by contacting an hypnosis therapist or trying out a good self hypnosis program that you can find online. There are some success stories about hypnosis and weight loss. A friend of mine, who had been overweight since he was a child and had entered all thinkable weight loss programs and remedies just to experience an endless weight roller-coster trip, lost - believe it or not - almost 100 pounds with hypnosis. And he was very skeptical initially. So it might be worth a trial for you as well.

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How To Maintain Your Weight Loss

Once you have started losing weight, it is crucial to think of how to maintain that weight loss in the days ahead.

It may seem hard to believe, but taking the weight off is the easy part. Maintaining weight loss for good is where the real challenge lies. If you are like me, you have tried countless diets, only to gain the weight back. People lose lots of weight on diets everyday, but 95% of them gain it back because they have focused only on the weight loss. They follow the diet until they get to a particular number on the scale and then, shortly after, they go back to the old lifestyle that made them overweight in the first place. Over time, of course, the weight comes right back.

The truth is, almost everyone can lose weight but only 5% keep it off. These are the Weight Loss Registry's figures, not mine. The WLR followed highly successful dieters and came up with seven reasons why people were able to keep the weight off.

Here are the seven reasons the dieters were successful.

1. The dieters accepted failure and kept on trying.
2. The dieters did not deny themselves--they indulged from time to time.
3. They weighed themselves often.
4. They exercised one hour a day.
5. They added little bits of activity into their daily life.
6. They followed a high carb and low fat diet.
7. They ate 5 meals a day.

When I compare my own weight loss success to the list above, I would say I learned how to maintain weight loss due to the following: I do the best I can with what I have available. Sometimes I am not always in a perfect situation with the healthiest choices, but I make do with what is there and I stick to the plan. If I make a not so healthy choice, I don't beat myself up for it.

I eat YUMMY and whole foods. Using the finest ingredients makes the most delicious meals and has helped me stick to Living Well. If I wanted to indulge, I would make it from scratch using the healthiest ingredients possible. To me, indulging does not mean eating junk.

I use a tape measure to keep tabs on my weight and occasionally weigh myself.

I really struggle with exercising regularly and I have NEVER exercised for one hour a day consistently. I will do heavy housework and other activities around the house to get my heart rate up and I try different forms of exercise all the time because I get bored easily.

I think it is vital to get moving every day, somehow, and it doesn't always mean you have to be in an aerobics class or on some sort of machine to get your heart rate up.

I eat organic whole foods and healthy oils. I am not sold on the idea that low fat and high carb is the way to go. High fat is not the answer either, but healthy oils are not the enemy. The rights oils will actually speed up the metabolism.

I eat only 3 meals a day and rarely snack. I do better when I don't snack or graze on food all day. BUT, you may be different. You have to do what works best for you and your unique body.

This is the MOST IMPORTANT OF ALL: I think of the health I have now and my future health EVERYDAY. I really want to enjoy my older years and I want to be healthy. I don't want to sit in a rocking chair, talking about all my symptoms and the things that ail me when I am in my golden years.

The Weight Loss Registry tips and my maintenance tips are not the only path for everyone, but instead are some ideas you can use to come up with your own way to keep the weight off once you have lost it.

Ultimately, I think it is crucial to focus on your health when changing over to a healthy lifestyle. So many people are in a hurry to lose weight. They spend their entire lives putting on the weight, losing the weight temporarily on diets and just wanting to get rid of it as fast as possible, not taking into consideration their state of health. I know you have heard this many times before, but if you don't have your health, you don't have much. Being thin will mean nothing to you if you compromise your health along the way.

Even if you are losing weight slowly, good for you! The idea here is to take off the weight and keep it off for good. Even just a couple of pounds a month adds up over the course of a year. And for those that were doing everything they could and continuing to gain weight, just stopping that weight gain is a measure of success.

With these tips, you now know how to maintain weight loss. Give yourself time to adjust to a new and healthy lifestyle and enjoy yourself along the way. A year from now your body will be thanking you for it!

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Using Calories For Weight Loss

Ever wondered what a calorie is? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water to1 degree Celsius".

A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.

The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities.

This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.

The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.

A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).

This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.

The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.

In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.

The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance.

Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women "underestimate" their daily calorie consumption by 500 to almost 1000 calories.

You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.

At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.

Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.

Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.

At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.

Not only do you regain the fat stores just lost, but also you may even gain a bit extra.

"Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance"

Counting calories can also be flexible enough to accommodate most busy lifestyles.

Some food for thought isn't it; health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss.

The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.

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Diabetes And Weight Loss

Did you know that you can be 'just a little bit diabetic'? The condition is technically called 'pre-diabetes', and it is characterized by persistent high blood sugar levels. Pre-diabetes is a serious condition, though its symptoms may be so subtle that you don't notice them affecting your life. More importantly, it's an indicator that there is something seriously wrong with your body. Left untreated, over 50% of those diagnosed with pre-diabetes will develop Type 2 diabetes within ten years.

If your doctor has told you that you are one of the more than 16 million Americans who has pre-diabetes, the American Diabetes Association has some very good news for you. In March 2005, the ADA released the results of the multi-year Diabetes Prevention Project. In a study that followed thousands of patients across the nation who had been diagnosed with pre-diabetes, the Diabetes Prevention Project found that patients who lost a 'moderate' amount of weight reduced their risk of developing full-blown diabetes by over 58%. Even more encouraging, many of those patients had managed to reverse their condition, and their blood sugar levels were well within normal ranges.

This was a result that the researchers had not expected. Diabetes (and pre-diabetes) is the result of changes to cells in the pancreas that reduce the amount of insulin that they can produce. Doctors have always believed that those changes are irreversible. Now however, the research seems to suggest that losing weight with a healthy balance of exercise and diet can actually heal those early damages caused by diabetes.

Here's the even better news. Those results were achieved by people who lost 'moderate' amounts of weight - from 5-7% of their total body mass. In other words, if you weigh 200 pounds and have been diagnosed as pre-diabetic, losing just 10-15 pounds can more than halve the risk of developing full-blown diabetes, and may reverse your condition entirely.

Here are some healthy weight loss tips from the American Diabetes Association:

1. Keep your diet balanced. Eat a variety of foods in all food groups, with an emphasis on grains, starches and fresh vegetables and fruit.

2. Learn to eyeball portions. Portion control is far more important than restricting what foods you eat. A 'portion' of raw vegetables may be considerably larger than a portion of the same vegetables cooked. There are some handy reference guides on their web site at http://www.diabetes.org

3. Add one half hour daily of moderate exercise to your daily routine five days a week. This one single lifestyle change seemed to be the key to both weight loss and the beneficial effects derived from it. It was the single significant difference between the two groups in the study.

The results of the Diabetes Prevention Project only confirm what has been the best advice in dieting circles for years - losing weight with a balanced diet and exercise is the healthiest way there is. For more information on the diet recommended by the American Diabetes Association, visit their web site at http://www.diabetes.org

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Getting In Step With Weight Loss

As children, one of the first exercises we learned how to do was walking. While it may seem like an elementary form of exercise, walking can do wonders for the heart, the circulatory system, and our legs. Walking can also be instrumental in helping individuals to lose weight.

Medical experts say the important thing to keep in mind when starting a walking program is distance rather than time. In essence, it doesn’t matter how long it takes you to complete a mile—the important thing is to do it. If you hope to burn off two pounds a week, you will need to walk enough to burn about 3500 calories. If you weigh 160 pounds and you are walking at a rate of two miles per hour, you can burn as many as 105 calories.

A helpful technique when beginning a walking program is to build up your leg muscles so that you are able to burn additional calories. If you can, try to race-walk. Your goal should be to finish a mile in 13 minutes. Another technique you can use is by adding weights to your walking routine. For instance, you can pack eight pound weights into a backpack and wear it as you walk.

Ultimately, you might want to work up to the point where you are walking at least six hours a week. In addition to helping you to shed pounds, this will enable you to combat such diseases as diabetes and cancer. You should feel healthier—and perhaps happier—as a result of your walking.

At this point, you might be wondering whether to do your walking outdoors or on a treadmill at a gym. The choice is really up to you. It depends largely on what makes you more comfortable. Some people enjoy being out of doors—they like looking at the trees and the flowers as they move along. Others find that the traffic and animals found outdoors can be too distracting. Also, many people find it difficult to walk in the rain or snow. Some individuals like the discipline offered by a treadmill, while others find it boring and confining. One advantage to a treadmill is that it allows you to keep track of the number of miles you logged, as well as your speed. That can be valuable information when you’re attempting to chart your progress.

Of course, it’s best if you couple walking with a sound diet plan. You should attempt to consume at least five servings a day of fruits and vegetables. Limit your intake of high-fat foods and sweets. Sensible eating will also enable you to maintain your weight over the long term.

When you set out to walk, make sure that you begin with some stretching exercises. These can help prepare your muscles for your workout. In addition, begin your walk with a five or ten-minute warm up period. The rest of your walk should be brisk—you should be walking at a pace similar to what you would use if you were late getting to work. You should continue this pace for approximately 30 minutes, then begin a cool-down period where you walk at a more moderate pace. Following this regimen should ensure that you get the most out of your walking.

One of the best aspects of walking is that it is an activity that nearly any able-bodied person can do. It does not require special equipment or special training. It is important, however, that you remain committed to walking. Doing it for just one or two days a week is probably not enough to make an appreciable difference in your weight. Rather, you should aim to do a brisk walk at least six days a week. Once you get into the habit of walking, you should find it relatively easy to continue. It’s something that can quickly become part of your morning routine. In fact, some experts recommend that you do your walking in the morning to ensure that your metabolism is elevated throughout your day. Walking late at night will not have the same effect; it will do little to raise your daily metabolism.

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Weight Loss: Supersize Me

Yes - I finally got around to watching the documentary that came out about a year or so ago. Even though it's a documentary, this film is far from boring.

This film is not only educational and eye-opening, but entertaining.

If you rent it (I got it from the library), be sure to watch all the bonus features as well, to learn what happens to McDonald's(tm) french fries after 2 months!

It's no secret that America is now the fattest nation in the world. You have read the statistics... obesity has doubled since 1980.

*Direct* medical costs have doubled in 5 years. Projections now predict that 1 out of 2 people will develop diabetes in their lifetime. 20% of children are showing abnormalities in liver function, etc, etc, etc.

The surgeon general has said that left unabated, obesity will soon overtake smoking as the leading preventable cause of death.

Fast foods are often blamed for these statistics. After all, 1 in 4 Americans visits McDonald's(tm) every day.

McDonald's calls those who eat their food at least once a week "heavy users".

Car manufacturers have had to increase the size of their cup holders to accommodate super size drinks.

This is the story of a man who ate nothing but McDonald's food for 30 days. Doctors predicted that all that would occur would be an increase in triglyceride levels.

In fact, in a 30-day period, his weight, cholesterol and body fat all skyrocketed. His liver function started to fail. His risk of heart disease doubled. He felt exhausted and depressed.

And it took him 14 MONTHS to lose the weight completely.

The average person at 4 pm has no idea what they are going to have for dinner. I can relate to that - too many demands, too little time. We don't even have time to think about ourselves, much less plan something.

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A Different Weight Loss Tip

This is no diet but a weight loss tip that is a little different than most of the weight loss tips around. It is targeted to people suffering from food addiction, especially overweight people that love to eat unhealthy, fat food in huge portions. It is a psychological weight loss approach for changing food or eating habits by erasing the mind pattern that holds the old food habits and replacing them with a new and healthy pattern. Your job is to repeatedly perform an exercise where you associate strong positive feelings to losing weight and negative feelings to eat your favourite food. Here is what you do:

I

Imagine yourself overweight and heavy, eating your favourite food; hamburger, french fries, potato chips, bacon or whatever. Think of this food as garbage that you have picked out of a trash can, that someone else has not been able to finish and has discarded. With cats and dogs eating side by side with you, hoping to get what you don’t finish. Imagine that the hamburger meat is not cooked to your satisfaction, possibly under-cooked and cold besides, with a smell less than inviting coming from all the added condiments which are running from the sides of the partly cooked, partly eaten burger which may have your stomach turning upside down. Think of all the nasty, unhealthy things that may have happened to your “less than good for you” food before you got to it. Perhaps horse meat or even dog mean was mixed together with toxic fillers and flavouring added just to mislead you into believing you’re eating fresh and tasteful food…. Your heavy stomach is growing bigger and bigger, it’s about to blow up, your heart rate is accelerating, you having problems breathing, your stomach starts to hurt tremendously… you feel pressure from in your stomach like the rotten food wants to come up… Are you still hungry? Are you nauseated? Do you want to vomit? Go and vomit! Keep on elaborating on this image until you can’t stand it anymore – only your fantasy sets the limits.

II

Now, make a list of all kinds of fresh, healthy foods like fruits, vegetables, various sorts of grain, nuts and seeds. Imagine these foods arranged attractively on your plate. Imagine yourself eating this food as a healthy, sound, slim and strong person radiating your soundness, joy and great self image. You feel better than ever before. You are a successful person that succeeds in everything you do. You are eating living, fresh food from Mother nature, no flavours added, no chemicals only the fresh, healthy food that God has provided for you. You look at yourself walking or jogging along the beach, people smiling at you and you smiling back as you experience a feeling of energy and the joy of being alive. You see yourself having conversations with people you meet in a nice and trustful atmosphere. You know you have an excellent looking, healthy and strong body and that you only eat food that make you strong and healthy; tasteful and fresh food directly from nature. You’re feeling great, you’re feeling secure with yourself and you’re loving life.
Keep on elaborating on this image as well.

Continue to eat as you did before but practice these exercises every day; when you find yourself about to eat what you know is not beneficial to attain and sustain a healthy body, imagine the first practice mentioned above before you eat and after that takes effect, take your imagination to the second practice. Once you start with a routine of eating better, eating healthier, soon the second practice will not be in your imagination but become a reality. It is vital that you repeat this exercise as often as needed. If done consistently and focused, you will surely change your food habits for the better. While the first imaginary practice may have been a bit gross, it is up to you and your imagination to create what will to the trick for you.

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Understanding Weight Loss

A pound of fat represents approximately 3500 calories of stored energy. In order to lose a pound of fat, you have to use 3500 more calories than you consume. Although this seems like a simple formula remember that your body is a thinking organism designed to protect itself.

If you were to try to reduce your intake by the entire 3500 calories in one day, your body would register some type of alarm and think that there is a state of emergency. Immediately your metabolism would slow down and no weight loss would be achieved.

It's better to spread your weight loss out over a period of a week, so that you aim to reduce your caloric intake by 3500 to 7000 calories per week, resulting in weight loss of one to two pounds per week. It's generally not recommended to try to lose more than two pounds in a week. Attempting to do so may cause health risks, and on top of this you're unlikely to be successful.

In the example of attempting to lose two pounds per week, you can use a basic method of calorie counting to help you accomplish your goal. To do so, you need to figure out how many calories a person of your age, sex, and weight usually needs in a day, subtract 500 from that amount, and follow a diet that provides you with that many calories.

For example, if you would ordinarily need 3000 calories in a day, you would follow a 2500-calorie a day diet. Next, figure out how much exercise a person of your weight would need to do to burn 500 calories per day, and engage in an exercise plan that will help you achieve your goal.

The result is simple: 500 fewer calories consumed and 500 more calories expended equals a 1000 calorie per day deficit, which, over the course of a week adds up to 7000 calories, or two pounds. Although individual results may vary, the bottom line is if your body is consuming fewer calories than it's expending, then weight will be lost.

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Weight Loss And Exercise

Weight loss has been the craze around the world for years now. There is always a new weight loss supplement, weight loss program and weight loss maintenance bombarding the television every day. Women all over world strive for that perfect body and men want to build their muscles to maximum size. Some go on weight loss diets that give them quick results and some quit after no results to try the next weight loss product advertised. These are yo-yo diets that only scratch the surface of helping someone lose weight and keep it off.

Exercise along with effective weight loss products is the answer to keeping the weight off and having a weight loss plan that works long-term. Exercise helps to increase your heart rate, sustains your health and gives you a lifestyle that will benefit you now and during your older years. Your body will experience complete wellness and the ability to do things you never thought you could do before.

Weight loss products work hand-in-hand with your exercise program to help you to achieve optimum results faster. Two very prominent and popular products on the market today are Green Tea and Hoodia Gordinii. Hoodia has been around now for thousands of years. It is found in the Kalahari Desert of South Africa and was reportedly eaten by Africans to get rid of hunger during hunting trips. The active ingredient in the product is P57, which gives the plant its potency.

Hoodia Gordinii is able to assist in controlling your weight without the frustration of feeling like you are on a diet. However, for maximum results, you must exercise and eat right along with using this product. Hoodia Gordinii naturally suppresses your appetite.

P57 targets the hypothalamus gland, which is the part of the brain that controls appetite and hunger. The person who is taking Hoodia Gordinii will have the feeling of fullness after eating a meal.

There are vendors who sell imitation products that look like Hoodia Gordinii, so it is especially good that individuals take extra care when purchasing the product. The plant is not easy or readily available due to the difficulty in cultivating it. So fillers and other inactive ingredients are being used to increase sales. Hoodia Gordinii comes in liquid and pill form as well as patches and tea bags. Hoodia Gordinii is not a stimulant so it has no side effects. It is a natural product that is safe for anyone to use. The recommended use is to take the Hoodia supplement an hour before each meal for better results.

Green Tea is considered to be a great antioxidant to keep off free radicals as well as to help with improved weight loss results. Green Tea supplies energy and vitality to the body. Lower cholesterol, low blood sugar and low blood pressure are additional benefits attributed to the intake of Green Tea. Green Tea has been known to prevent cancer and protect against cardiovascular disease. It helps with the weight loss process because the substance that is found in green tea known as catechins stimulates the body to burn calories and decrease body fat.

At the University of Geneva, a team of doctors has concluded, "Green Tea has thermogenic properties and supports fat oxidation. It is also obvious that exercise plays an important role in the weight loss process in congruent with these products.

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Alcohol And Weight Loss

When trying to lose weight, it is highly recommended that you refrain from drinking alcohol. This reasoning is based both in the fact that alcohol has a high concentration of unhealthy sugars and empty calories as well as the knowledge that alcohol generally drives you compromise your habits, which might make you eat the wrong foods if they are available.

However, if you do wish to have a night cap, it is recommended that you drink alcohol in moderation and opt for a low-sugar red wine as opposed to a carbohydrate-dense beer.

Alcohol is generally consumed in social situations, such as at a meal or party. Generally, when drinking one glass, an additional glass or two are offered. Because you are in a social situation, it can be difficult to refrain from over-indulging, at least as far as the parameters of your diet are concerned.

If you do have a weight loss partner and are in a situation involving alcohol together, you two can share the responsibility of helping each other avoid unwanted glasses. Each additional alcoholic beverage boosts the number of calories you consume per day as well as the amount of sugar running through your blood stream.

Many people feel uncomfortable rejecting a drink in a social situation. They do not want to be party poopers by reminding friends of their diet or they do not want to seem to stiff in front of others. If you find yourself in a situation where it is tough to avoid consuming a beverage, then consider ordering a diet coke on ice. A diet coke has no calories or fat grams, but will come in a nice glass that will appear to be an alcoholic beverage.

If you must consume wine, then opt for a deep red wine. Red wines are wines that are generally lower in sugar than a white wine or a beer. Red wines are made keeping the skin of the grapes on, which also makes the wine more rich in minerals than the white wine counterpart, which is made from only the core of the grape.

Also keep in minds that beverages such as beer have yeast, fat and sugar. There is a reason that frequent beer drinkers develop a beer belly – they consume vast amounts of beer but do not work it off right away.

Like fruit, it is also a good idea to consume wine when you are also eating a meal. The meal will help to regulate the spike in your blood sugar level so that your body is not shocked by the addition of new alcohol calories or sugars.

Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and desire to consume high-fat and high-grease foods needs to be controlled. If you do find yourself in a situation where you have consumed too much wine, it is important for you to avoid tacking on additional calories from food. Moderation and education are the two keys to effective weight loss when it comes to wine consumption and the hunger that follows.

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Weight Loss Tip #11: What's Stopping You From Weight Loss?

One of my favorite success quotes talks about having a single, overriding objective and making everything else in life bend towards helping you to attain that objective.

Well I've got a challenge for you.

I am literally daring you to make your weight loss goals the single, overriding objective to which you will make other things bend this month.

Am I asking you to put your weight loss absolutely first? Before Family? Before Work?

Certainly not!

Of course there will always be things in your life that will be more important to you than this.

However, I do believe that the list of things more important than your own weight loss and fitness is a short one. I also believe that even many things that are more important can be modified to help accommodate this part of your life.

There's also a point to be made that without your health, nothing else matters anyway.

I mean think about it. Obesity is either a root cause or an aid in almost every major deadly disease and condition. I think that calls for your fitness and weight loss program to be just a bit of a top priority.

Wouldn't you agree?

I thought so.

Now if you haven't been prioritizing your program I don't want you to go beating up on yourself. That's not what this is about.

Instead of dwelling on what you may not have done, put in some extra effort this month to find ways to make SURE that you are making the time and resources available to yourself that you need to stay in shape.

1) Schedule Your Exercising, Keeping it Simple and Easy

This sounds oh, so simple. But you wouldn't believe how many people I talk to who "try" to get a workout in "if they can get around to it", and never do.

Look, the reality is that most busy people these days will not be able to get to the gym or even be able to workout at home every day. And the good news is that you don't have to.

Get out your planner and really take a hard look at your schedule. If nothing else, you will need to find 3 to 5 days in a week that you can set aside at least 30 minutes for some cardio. Of course you will get better results with 5 days, but it is more important that you are doing something than doing a lot.

Try to plan activities that are easily accessible and even fun if you can. A cardio funk class at a gym that's near by. Jogging while you walk the dog around the neighborhood. Sticking your favorite cardio DVD into the player and "working it out".

Do whatever is easy, simple, and hopefully fun. You want to set yourself up for success, so don't try and complicate the issue.

2) Plan Your Grocery Shopping for Weight Loss

Create a "master list" of all of the healthy foods that you'll need to get through the week eating healthy. Go and get them all at once and them stock them at home.

This way, you will always have healthy food options that will help you in your weight loss goals.

You also won't be caught off guard with the "munchies" and nothing to snack on in the house but your children's (or significant other's!) junk food. You can also plan to take certain snacks to work with you that can help you stay away from the temptations of doughnut-and-pizza-peddling co-workers.

3) Take Advantage of Weekend Time

The fact of the matter is that for most people, the weekend is the only time when they have complete control over what they do during the day. Why not take advantage of this time to make sure you get in a little jog or some aerobics or even biking in the morning or afternoon when you are having some down time?

Look at it this way: you'll be knocking out 2 days of workouts before the week even begins. Then, based on your personal program, you will only have to worry about doing it again 1,2, or 3 days.

This will go a long way to take some pressure off of you so that you won't feel like you failed just because you got busy for a day or two and truly just could not get around to doing anything for your body.

Using this tactics will go along way in making sure that you are able to stick with your program and not quit---even during times when your schedule is hectic and keeping up is rough.

4) One Day at a Time

Most people won't tell you this, but having the discipline to stay in shape---especially in the eating department---is something that usually is gradual and takes some time.

And I know this from personal experience.

It actually took me a year or two before I could really stick to a diet and exercise plan without fouling it all up. And to be honest, it is still a challenge even for me.

Therefore, there is absolutely no reason why should feel defeated if you mess up on any given day. Just get back on the horse and commit to yourself that you'll get it the right the next; and then the next; and then the next. And when you slip up again. Get over it quickly and do better the next day.

I know this all sounds pretty simplistic. That's because it really is simple.

What makes it so challenging is that ugly four-syllabal word called C-O-N-S-I-S-T-E-N-C-Y. Its what separate people who achieve from those who don't in virtually any endeavor.

But the bottom line of it all is that if the days that you do the right things far out way the days you do the wrong things, you will be truly successful in the end.

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