Effective Weight Loss Strategies

We are a nation that is obsessed with dieting. Statistics indicate that 50% of all American women are on a diet at any given time. The percentage of men dieting is 25%. Americans spent over 70 billion dollars in 2011 on weight loss related services and products. Approximately 95% of all dieters regain all the weight they lost within five years. Diets don't work. It is lifestyle changes that will help you to lose the weight in a healthy and permanent way. Chronic dieting in fact, can lead to serious health complications and even slow down your metabolism.

Before beginning any diet it is always a good idea to get a complete physical from your medical provider. Sometimes weight problems can be linked to underlying disease such as diabetes. One of the simplest techniques is to continue eating foods that you enjoy. The deprivation technique of most diets backfires on people. You will eventually give in to the cravings and spiral into overeating. You should think about the foods that you love and simply reduce the amount that you purchase and consume. For example, if you enjoy chocolate chip cookies you should still have a few throughout the week. This can be your "reward" snack. The concept is simple to follow. You will be able to satisfy your cravings and prevent binge eating. Just choose wisely and select a few of your favorite foods.

Mini-Meals: We are a culture that believes in consuming three large meals. But this eating style puts extra stress on our digestive system. It is far better to eat smaller meals that are nutritionally balanced. Your body will be able to metabolize the food more readily and you will also have increased energy throughout the day. You will lessen the likelihood of being hungry and eating things that are bad for you. For example, a breakfast could be a cup of oatmeal with raisins and honey. A mid morning snack could be fruit and yogurt. A small lunch could be a few ounces of turkey with cheese. The idea is to eat small meals that will provide you with the nutrients you need. Stay hydrated: Drinking lots of pure clean water helps you to lose weight. Whenever you feel hungry start by drinking a glass of water. You may simply be dehydrated. If it's hard for you to drink plain water you can add herbal tea. Brew and chill for a delicious calorie free beverage.

Protein is important: Many people avoid protein when trying to lose weight because they think it is too high in calories. This is simply not true. Of course, eating fattening red meats are high in calories. But proteins such as turkey, chicken and white pork are lean and low in calories. A 6 ounce portion of roasted turkey breast is less than 200 calories. There are many success stories of people who follow high protein diets and take off the weight. You have to balance your protein intake with adequate amounts of complex carbohydrates as well. Avoid simple carbohydrates which are sugar and white flour products. An ideal protein rich meal could be chicken with roasted vegetables and wild rice. Protein snacks include nuts, cheese and yogurt. Protein helps to preserve muscle mass. If you avoid protein when dieting you will lose muscle and feel tired and weak. Protein also helps your body to burn fat and improves the effectiveness of your metabolism.

Healthy Fiber: Fiber is effective for weight loss. Women should aim for 25 grams daily and men approximately 40 grams. You can find fiber in foods such as whole grains, oatmeal, fruits and vegetables. Fiber helps the digestive process and lowers your cholesterol. Increase your fiber intake for your health as well as for weight loss. Spices: Hot spices have been shown to speed up the metabolism and help in weight loss. Spices help to flavor foods and reduce the caloric levels of the foods you eat. Instead of adding fattening ingredients like butter and cheese, try adding some delicious spices like garlic, turmeric, cilantro, parsley and cayenne pepper.

Adequate Rest: If your body is stressed or you don't get enough sleep it will be harder for you to lose weight. Your body produces a hormone called leptin when you have enough rest. Leptin helps you to feel full and satisfied after eating. A decrease in this hormone can leave you feeling hungry even after eating. So make sure to get consistent and sufficient sleep. If you are under a great deal of stress you need to find constructive ways to deal with it. Prolonged stress can have devastating effects on your health and well-being.

These are some effective general guidelines for losing weight. When undertaking any dietary or lifestyle changes, always consult with your medical provider especially if you have been diagnosed with any disease or are taking prescription medication.

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By Tina C. Loren

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How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!

Everyone wants to know how to lose weight fast. We know the usual "watch your diet and exercise regularly" routine. But if it is as simple as that, then there wouldn't be so many fat people in this world!

Amidst all the lies and hype surrounding the weight loss industry, it can be hard to separate the hype and lies from the truth. That's why in today's article, I'm going to share with you 14 things you must do to lose weight fast. Following these 14 tips will help you to lose weight safely and stay lean all year-round.

WARNING: SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONTRADICT WHAT YOU KNOW ABOUT WEIGHT LOSS.

How To Lose Weight Fast Tip #1: Stop eating only salads

This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How's that for one step forward and two steps back in your fat loss attempt? While there's nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won't be looking for unhealthy snacks around the office right after lunch.

How To Lose Weight Fast Tip #2: Replace all the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.

How To Lose Weight Fast Tip #3: Start a simple exercise routine

Every fat loss program needs to have an exercise component. It doesn't even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast Tip #4: Stop the steady state jogging

If you have been jogging for some time and haven't seen any significant weight loss results, then it's time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 - 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

How To Lose Weight Fast Tip #5: Don't avoid carbohydrates completely

When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies' main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast Tip #6: Set realistic and measurable goals

A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn't get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?

How To Lose Weight Fast Tip #7: Focus on building muscle

Some people may disagree with me that exercising and muscle-building is important for fat loss. To me, fat loss is all about changing our body composition - reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will invariably contribute to the lowering of fat mass. For each pound of muscle your body has, you burn an extra 35-50 calories a day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscles is what will give your body those sexy curves that the opposite sex desires.

How To Lose Weight Fast Tip #8: Invest in a whey protein or meal replacement supplement

Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That's why for convenience purposes, it's recommended that you purchase a good whey protein or meal replacement supplement. Just add water or milk and you have one serving of quality protein.

How To Lose Weight Fast Tip #9: Make small changes and stick with them for 21 days

Let's be honest with ourselves. Fat loss involves some behavioral and lifestyle change. Your current lifestyle got you to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change is the hardest thing. This is why we need to make little changes every day that is more acceptable to our bodies. For example, if you currently drink two cans of soda every day, cut down to one can a day. Then next week, cut down to one can every two days. You get the picture. And for any program that you decide to get started, stick with it for 21 days. Statistics have shown that any behavioral change takes 21 to accept and approximately 60 days to form into a habit. So no matter how much you hate a current diet or exercise program, persevere for 21 days. You will be glad you did.

How To Lose Weight Fast Tip #10: Surround yourself with like-minded people

Some people are very dependent on social support, while others not so much. If you belong to the former group, it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program. During the initial 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles as you go through the program. Such as days when your thighs are so sore after doing full body squats or even good news like when you succeed in losing an inch off your waist. If you have friends who are doing the fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, don't just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Look at physiques you desire to achieve and set them as your desktop wallpaper. Do whatever you need to stay motivated.

How To Lose Weight Fast Tip #11: Train your legs

I'm not just talking about jogging here; I'm referring to doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you are not doing weighted squats, just doing body weight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength went through the roof and my body fat levels have remained consistently low all year-round. Now I do squats at least once a week otherwise my workout is never complete. If you have never trained your legs before, trust me, start your workouts with squats and you will be amazed by the results you see. And yes, you can thank me later.

How To Lose Weight Fast Tip #12: Keep a meal diary

Many people don't realize how many calories they consume every day. You think you are eating less by skipping a meal here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and I mean every single thing including those mentos) that you eat into a meal diary, you will be surprised how many calories you are taking. Yes, I know it's quite a pain to record down everything. But do yourself a favor and just do it for one day. It will be an absolute eye opener.

How To Lose Weight Fast Tip #13: Learn to love water

Perhaps the most overlooked causes of weight gain, the liquids you consume can deceptively pack on a ton of calories. Just a can of soda contains close to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.

Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories are more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for our bodies. By simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results.

How To Lose Weight Fast Tip #14: Limit alcohol consumption

I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you have to cut down on your happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit whatsoever. What's more, each gram of alcohol contains 7 calories. A few glasses of cocktails with its sugary mixers can easily pile on at least 1000 or more calories a night. You should also know that alcohol is an appetite stimulant. So don't be surprised if you feel hungry after a night of partying. Of course this leads to additional calories into your body that you don't need. If you are focusing on building muscle, excessive alcohol lowers your testosterone and increases cortisol levels (stress hormone) thereby reducing your body's ability to build muscle effectively.

With so many disadvantages to your fat loss goals, do you still need another reason not to drink?

If you have tried everything else to lose weight and still haven't seen any results, give these 14 tips a try. If you need to know how to lose weight fast; safely and permanently, the 10 Minute Corporate Fat Loss Plan may just be something you are looking for.

Article Source: http://EzineArticles.com/?expert=Daniel_M.C._Ho

Effective Diet Solution and Weight Loss Plan

Losing weight does not need to involve dramatic numbers and rapid losses. As long as you have a good diet solution program to follow you are already halfway to the finish line. In fact, it is more healthy to gradually shed your extra weight in a longer period of time. By making smaller changes to your lifestyle that help you gradually shed pounds, you can give yourself the best chance of keeping the weight off for good. This article will share a few tips on diet recipes to help you do so.

If your favorite foods include high-fat, sugary snacks, you should try to eliminate these from your diet. However, just because you are trying to lose weight, you do not have to deprive yourself of any foods that are enjoyable. Occasionally rewarding yourself with a favorite meal or snack when you have achieved a particular goal can actually be an effective means of motivating yourself. When you have something to look forward to, it is easier to keep going.

Knowing how to properly read and understand the nutritional information on food labels makes it much easier to know exactly what you are putting into your body. Being able to interpret how many calories or how much fat is in a serving lets you do a better job of controlling your intake. The more familiar you are with basic nutritional concepts, the more successful you will be at losing weight.

Too often, people's weight loss efforts are sabotaged because they only focus on what they eat and ignore the things they drink. Sugary drinks such as soda or juice can add a lot of unnecessary calories to your diet. Try to eliminate soft drinks from your diet, and drink only fresh juices on occasion. What you should be drinking throughout the day is plenty of fresh water. Water helps cleanse your system, keeps you healthy and makes you feel fuller so you will not eat as much.

Writing down everything that you eat can be a very effective way of controlling your appetite. When you have to make a permanent record of every Twinkie, every slice of pizza and every hamburger that you eat, it will be a lot easier to resist temptation. Keeping track of what you eat also lets you figure out exactly how many calories you are taking in so that you will know how many you need to burn. The more data you have, the better.

Changing your diet is only half the equation, of course. You also need to increase the amount of physical activity in your daily routine. Reducing the number of calories you take in will not help you lose as much weight if you do not increase the number of calories that you burn. Try to find ways to incorporate more activity into your daily life, and look for forms of exercise that are enjoyable and easy to do.

If you really want to be able to maintain a healthy weight over the long term, you should focus on small steps that will encourage gradual, steady weight loss. Don't get caught up in claims that with the right product, you can lose dozens of pounds in a few weeks. Try to use the preceding tips in your daily life, and you can put yourself on a sustainable path to healthy weight loss.

I hope you enjoyed this article. I am just an average guy who gaining weight and needed an effective solution. So now it is my goal to help others lose weight instead of lose money to these fad diets that do not work. A good place to start is a website I am putting together for all of us interested in losing weight and then keeping it off. You can visit this website at: http://healthydietinsider.com/. If you would to read a similar article to this one then you can go to: http://healthydietinsider.com/are-you-stuck-in-a-diet-dilemma-sounds-like-you-need-a-diet-solution-396/

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Healthy Weight Loss - Tips to Lose Weight

here is much more to losing weight than just improving your appearance. Losing weight can also give you more energy and improve your quality of life. This article will give you tips to lose weight that will not only help you to lose weight but will help you become healthier in the process.

Lasting and healthy weight loss begins in the mind, and then the body follows. If you want to lose weight quick, you have to have a lot of willpower. This helps you to keep yourself dedicated to your weight loss goals even if you're having a difficult time.

Do not skip meals for fast weight loss. It may sound like a great idea to skip meals in order to lose weight, but this will shock your body into storing fat in an effort to preserve energy. Even if you aren't ravenous, try to eat three healthy meals each day.

The amount of sleep you get is very important in weight loss. It is important to get at least eight hours of sleep every night. If you are getting less than this it might make you overweight. Depression is a condition that can lead to overweight symptoms so try to maximize your sleep at night.

Once you have had your breakfast, try to stick to water as your beverage of choice for the rest of the day. Water is a very healthy beverage because it contains no calories, fats or sugar, which means you are hydrating your body and not pumping in the same stuff you are working out of your body. To lose weight quick, drink water instead of high calorie fruit juices or sodas. Unfortunately, every drink other than water usually contains calories.

When eating, try to slow up the pace to ensure your stomach is catching up to the food intake. If you can, make your bites smaller, have a talk with someone when you eat, and chew each piece about 20 times. You will feel full more quickly, and you will find that you don't overeat.

You can uncover a possible weight-loss avenue by seeing what happens when you cut dairy products out of your diet. In some cases people may be lactose intolerant or even allergic to milk and not be aware of it. This will make people gain weight and feel bloated without realizing what caused it.

When choosing between a soup and salad, stick to clear soups and away from creamy soups or salads with creamy dressings. Eating either, however, will have you eating less of your calorie-laden entree.

Make sure that you eat all types of foods in moderation and do not eliminate any from your diet. If you remove foods that you love entirely from your diet, a lot of the time you will end up wanting it more and end up stuffing yourself with this item. Giving in to your cravings will result in weight gain, so allow yourself small portions of your favorite items from time to time.

Try taking a walk prior to eating dinner. If you do this, you will burn some extra calories right before dinner. This can make you feel like you're more full and that allows you to eat less. You don't need to already be fit for this to work out; it can help people that are overweight too.

Dieting leads to deprivation of essential nutrients, as we eliminate so much from our menu. Taking a healthy supplement should keep the necessary vitamins and nutrients in your system, while still allowing you to lose that weight.

There are several benefits to taking Pure green coffee extract capsules containing 50% Cholorogenic acid. Chlorogenic acid is an amazing natural compound which not only brings about quick weight loss, but it also helps to boost metabolism, is a powerful antioxidant, controls blood pressure and strengthens the immune system.

A simple but effective weight loss tip is eating less and exercising more. Exercise will boost your metabolism while eating less will induce fat burning in the body.

Exercise is needed for healthy weight loss, but don't focus on just one activity, day after day. Performing several different exercises keeps your workout fresh and interesting and increases the effectiveness of your workout by promoting muscle confusion.

If you're a person who hates exercising, then aim to find other fun methods of getting your heart rate up. This includes things like riding bikes, playing with a pet, or even washing a car. It is very easy to get physical activity into your life in ways that are not as frustrating or boring as other exercises are that you may not enjoy. Find activities you like and do them on a regular basis.

Cardiovascular exercise is a great way for you to maximize your weight loss. Running, speed walking, biking and various other activities that increase your heart rate are considered cardiovascular exercises. Fat burning is induced by a rising and high heart rate. Try to get in at least 30 minutes of cardiovascular exercise a minimum of 3 to 4 days a week.

These tips to lose weight are the best home remedies for weight loss. There is no sure-fire way of fast weight loss but there are many ways in which to go about doing it. Use the information in this article to move toward the healthy weight loss goal that will make you happy.

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Dieting Tips for Healthy Weight Loss

These days almost everyone you meet is on a diet trying to lose weight. Of course you can lose weight if you stop eating. But, are you going to remain healthy if you do that? Obviously you're going to fall sick and to recover you would need to be on medications and hence you'd put on more weight due to the antibiotics.

Therefore, if at all you're planning on going on a diet in order to reduce weight you need to make sure that it's a well chalked out plan if you want to have a good end result. Below are a few diet tips to help you plan your weight loss procedure:

Give your body time

You need to begin slowly; you can't just stop eating everything you love in a day! You would need to reduce the amount and finally give up on junk foods. You should also make sure that your diet includes healthy foods that are rich in proteins as you would need them to properly absorb nutrients as well as other vital functions.

Begin by giving up on junk foods as well as oily hotel food. Rather than getting a take away, make the time to cook your meals at home.

Include Fresh vegetables and fruits in your diet

These days very few people still consume vegetables on a daily basis. Fruits are still consumed in most parts of the world as they're tasty. However, rather than having fries you should try and include a few green leafy vegetables into your diet.

If at all you need something to drink after your exercise you should try and have some healthy smoothies or just plain fruit juice - they're tasty, healthy and easy to make.

Stick to plan

It's human nature to want to see results the moment we begin something. However, weight loss isn't something that happens overnight. Therefore, you need to make sure that you stick to plan and give it time to kick in.

Remember you're not going to be giving up on junk food all of a sudden, so it would take time to have an impact. Also, just reducing the amount you eat isn't going to help. You would need to exercise in order to lose those extra pounds. In the process you would also increase your muscle mass.

Therefore, if you've made up your mind and continue to preserver you would definitely lose weight within a few months.

If you're planning on losing weight you should try African Mango, we've got the best African Mango Extract.

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Free Healthy Weight Loss Tips

Are you planning to lose weight? Before you start, take a look over these free tips to make your efforts to lose weight more beneficial. These tips will help you to improve your metabolic process, resulting in rapid weight loss.

Pay Attention to Dieting
Dieting is not just eating less, but eating nutritionally rich foods and low in calories, making you feel full throughout the day. That's important, because restricting food usually makes your body think it is starving. Resultantly your body decreases metabolic process to retain the existing energy. The worst part of this type of dieting is, if the food shortage continues, you begin to burn muscles instead of fats. Your metabolism slows down and the fat starts to claim even more territory inside your body.

Pay Attention to you Sleeping Habits
"Early to bed, early to rise makes a man healthy, wealthy and wise". A study was conducted on twins in Finland. The result of that study shows, the brother who slept less was overweight and under more stress.

Eat More Protein
Your body needs protein to maintain lean muscle mass. Add 1.0 gram lean meat per kilogram of your total body weight e.g. (if your body weight is 60kg, the amount of you need to take 60 grams of protein everyday). Add a small portion of lean meat, two tablespoons of nuts, a bit of yogurt with each meal or snack. Furthermore, research has shown that protein ingested after a meal can burn up to 35% more calories.

Prefer organic food
Canadian researchers said that most pesticides and pollutants found in vegetables are accumulated in fat cells resulting in a decrease in metabolism.
Onions, avocado or grapefruit do not need not be organic, but opt for organic if you are buying peaches, strawberries, apples, nectarines, bell peppers, kale, spinach or kale, cherries, potatoes or grapes because these foods tend to have more pesticides.

Stay Active
Sitting for longer durations of time certainly affects the weight loss process. Researchers have found, continuously sitting for four hours or more causes an enzyme which controls cholesterol and fat inoperable. To keep that enzyme active to burn fats, move around at least once every hour e.g. walking around when talking on phone not only keeps you active but also does not take extra time.

Ice Water is good!
Drinking 6 cups of ice water every day can increase the calorie expenditure even when the body is at rest. This tip alone can help you lose 5 kg in one year. The technical reason behind this is your body has to heat up in order to maintain a normal body temperature.

In last I just have to say, losing weight is not a one day or one week or one month process. Please do not get scammed by so called rapid weight loss products marketed online to rob your hard earned money. I am not saying that every weight loss program is a scam. But do a research, read product reviews before actually buying anything.

Hira Rehan has a keen interest in reading and writing tips about weight loss.

Read Calorie Count and Weight Loss & Lipozene Review by the same Author.

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8 Important Tips For Healthy Weight Loss

The Healthy Way To Lose Weight

Millions of Americans are overweight or obese. Obesity creates serious health problems and costs hundreds of millions of dollars every year in medical costs, lost productivity from sick days and hospital stays.

Making people aware of the serious health and financial risks involved in being overweight or obese can help with the problem.

If you are overweight or obese you are at serious risk for a number of health related issues including:

• Cancer
• Stroke
• Heart Disease
• Diabetes
• Hypertension

By losing weight and maintaining your weight loss you are reducing your risk for these and other serious health risks.

Lasting weight loss comes from more than a quick weight loss solution. Weight loss methods that involve pills, shakes or drinks or prepackaged meals usually only provide temporary results for weight loss. Once you stop purchasing these dietary aids the weight comes back.

If you want lasting weight loss results then you must change how you go about your diet and health. Setting realistic goals and pacing your weight loss has proven to be a very successful weight loss strategy.

Here we provide some tips on a healthy way to lose weight.

1. Choose your weight loss goal

If your goals are realistic they will be easier to attain and keep you motivated. You need to plan on being healthy and eating healthy for the rest of your life.

2. You need to eat (healthy)

A lot of people, when trying to lose weight, will starve or barely eat anything. This is counter-productive to what you are trying to accomplish with your weight loss goals. Your body cannot function without proper nutrition. So eating healthy is very important to healthy weight loss.

3. Eat breakfast

You've heard it before; breakfast is the most important meal of the day. And it is true. Breakfast gives you the fuel your body needs to jump-start your day and get your metabolism going.

4. Eat frequent, small meals (instead of several large meals)

Eating 5 to 6 small meals or snacks throughout the day will keep your fat-burning metabolism at its peak all day. Eating smaller, more frequent meals will discourage overeating too.

5. Control fat intake

Your body needs fat to function properly. There are good fats and bad fats. Bad fats are saturated fats (they remain solid at room temperature). Good fats are unsaturated fat (they are liquid at room temperature). Fats from nuts, seeds, Olive oil and canola oil all contain unsaturated fats. Fish contain omega-3 fatty acids which are good for the heart.

6. Limit sugar intake

Severely limit the amount of sugar you take in during the day. Eat fruits and vegetables, pasta (limited too), brown rice and a little bread. This will give you the carbohydrates you need without pure sugar.

7. Drink lots of water

In order for your body to function properly and burn fat, it needs sufficient water. Never let yourself get dehydrated. Water keeps your cells hydrated and healthy.

8. Exercising

You should develop a plan to exercise. The plan will allow you to decide whether or not you want a gym membership, you want or need to work out at home. Will you use weights or do cardiovascular or a combination of both? What about walking or cycling? Develop a plan and stick to it. Make sure you do it regularly for the best benefits.

The amount of weight you want to lose is unimportant. What is important is that you decide on how you want to get there, make a plan and take action. As long as you are consistent with your plan you will reach your goals.

Healthy eating, staying hydrated, exercising and getting proper sleep will benefit you in all aspects of your life.

For more information and to get tips, help and motivation about fat loss please visit my blog at http://www.fatlossonly.com.

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

Great Tips For More Effective Weight Loss

Losing weight is something with which many people struggle. It can be difficult to lose even a few pounds, and if you are very overweight, it can seem as if you will never able to reach a healthier size. However, do not give into despair. With the right advice, you can start to lose weight and become more fit.

One important part of weight loss is learning how to eat less. Many of us have become accustomed to eating enormous portions at every meal, and if you want to lose weight, you are going to have to unlearn this habit. One good way to help yourself do so is to start using smaller plates when you eat. Your mind takes cues from the size of your plate, so a smaller portion that takes up more of its plate can actually make you feel fuller than eating more food on a larger plate.

Diet is only one part of a successful weight loss plan, however. You also need to start burning more calories. This does not mean that you have to become a workout warrior who spends hours a day in the gym, but you do need to start incorporating more physical activity into your daily life. Even something as simple as using the stairs instead of the elevator can help. As you become more fit, start doing more each day until you are able to go to the gym or play sports.

It is important to have realistic expectations that you are actually capable of achieving so that you do not set yourself up for failure. Your goals should be ambitious enough to push you a little but not so ambitious that you will never even get near them. As you lose weight and become more fit, adjust your goals to match your new abilities.

Losing weight does not have to mean subjecting yourself to constant denial and deprivation. There is nothing wrong with an occasional reward or treat. Just try to limit these to special occasions and have them be rewards for achieving a particular goal. Keep these rewards small and reasonable, and know that eating a piece of cake or having a cookie will not hurt you.

Keeping careful track of how well you are doing is an important part of a successful weight loss program. The better your records, the more you will know about what works and what does not. By tracking how much weight you lose and what you do each day, you can figure exactly what gives you the best results. This makes it easier to know whether you need to make any changes, and if so, which changes need to be made so that you can achieve your goals as quickly as possible.

The more weight you lose, the healthier you will be and the better you will feel about yourself. Before long, you will notice an increase in your self-confidence. This can help you stay motivated to lose even more weight. Keep the tips from this article in mind during your weight loss journey.

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The Importance of Sleep in Weight Loss

If you are seeking to lose a few pounds, you may or may not have heard about how important it is to get enough sleep. This article will provide the specific reasons why sleep is important in trying to lose weight and how it will aid you in your weight-loss endeavor.

Sleep helps the body with metabolism. Metabolism is the rate at which food is taken in, processed, and digested by the body. People with slow metabolisms and fast metabolisms can eat the same amount of food and achieve different results. Sleeping regularly aids the body in metabolizing food by making it easier for the body to store energy broken down from food.

Sleeping helps keep insulin levels down. You need not be a diabetic to understand the importance of healthy insulin levels- you need only be seeking to lose weight. Healthy insulin levels help the body break down sugars, thus preventing them from being stored as excess fats.

Sleep also helps keep leptin levels normal. Leptin plays a key role on energy expenditure, and helps keep the body regular in terms of hormonal balance and in terms of levels of exhaustion. Like many neurological chemicals, it important to have a healthy balance of leptin.

Sleep also prevents insulin resistance, which is important in preventing diabetes and other blood-glucose disorders. Insulin resistance leads to a storage of sugars as body fat. By preventing insulin resistance, you prevent the aggregation of excess sugars in the body as fat.

Sleeping regularly helps maintain a healthy blood pressure. This is important, because the movement of the blood and other circulation-related functions help the body filter out waste.

Sleeping regularly also helps to keep the risk of heart disease low, because it lowers the heart rate and allows the body to repair itself.

Sleep helps give the brain a chance to relax, reboot, and reprogram. This is important, especially in reducing stress. It also helps improve mood, and thus makes it easier to have a positive outlook on life, physical activity, and otherwise restrictive diets.

Sleep helps the body replenish its energy store, thus lowering cravings for carbohydrates-- a prime energy source. By lowering carbohydrate cravings, you lessen the chances of having excess carbs stored in the body.

Sleep also slows the rate of fat storage. This is particularly important in losing weight, as fat storage is particularly undesirable. Additionally, by lowering the rate of fat storage, the rate of waste removal increases, and the body benefits through the detoxification process.

Sleep is very important in overall health, not just weight loss. Healthy sleeping patterns help the body to perform at peak physical condition and therefore helps you perform at your best in any and all aspects, including cognitively, athletically, socially, et cetera.

It is imperative that you get enough sleep, both during and not during weight loss periods. Using the advice in this article will aid you in deciding when to go to sleep, particularly during weight-loss periods. Choosing to sleep over not sleeping is an important decision but may be the one that looses you the most weight.

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Weight Loss Exercise Plan

Regardless of your commitment to lose weight in terms of the food you eat, exercise will be an essential part of your weight loss program. Consider the tips below for maintaining motivation and maximizing your potential weight loss by changing your exercise routine four times a year.

Consider consulting with an exercise professional four times a year and communicating your goals for exercise change pursuant to your losing weight goals. Many professionals offer three-session packages that are reasonably priced that will help you ascertain reasonable exercise changes that will yield continued positive results.

Keep track of your exercise routine change times with any calendar in order to give yourself a clear idea of start and stop dates for a particular exercise routine. Incorporate the use of a symbol such as a checkmark for the days during the exercise period that you actually exercise. Record your weight during the four times during the year to keep track of your weight loss goals.

If you are not satisfied with weight loss results at the end of a particular three-month period, first determine whether you missed more days of exercise during that period of time than you typically miss during a specific three-month period, as well as other outside weight loss factors such as holiday seasons before determining that the exercise routine did not work.

If your failure to meet your losing weight goals during a specific three-month period coincided with a time when you took a lot of days off from exercise, change your time of day for exercise during the next three month period. Consider partnering with someone else or scheduling training with someone you pay to further encourage yourself to stick with exercise for weight loss.

As you lose weight you should pay attention to toning your overall body with your exercise changes to maximize the benefits to your appearance from weight loss. Don't use the excuse of not belonging to a gym to avoid changing your exercise routine. A change can be accomplished by adding carrying light weights during a walk or by adding crunches to your routine.

If you find an exercise that you particularly enjoy, you do not have to omit that exercise from your routine when you make changes. Enjoying an exercise means that you're likelier to do it which will support your weight loss efforts. If you prefer a specific machine such as a treadmill or elliptical over a bicycle, don't remove activities you prefer but instead combine them with other activities you prefer less, such as splitting your cardio between treadmill and bicycle.

If you belong to a gym, consider trying out the express fitness routine that many gyms have in order to determine whether new machines or activities should be part of your next exercise routine change.

Your weight loss goals must be supported by an effective exercise routine in order to maintain your health. Use the tips above to incorporate changing your exercise routine four times a year as a means of maximizing your ability to achieve your weight loss goals.

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Weight Loss Tips for Everyone

Weight loss may not be easy, but there are tips that can help make reaching your goals easier. Losing weight is not only diet, but a lifestyle change. While this may sound overwhelming, it does not have to be if you incorporate some new daily habits. Here are some weight loss tips that everyone can follow.

Research weight loss plans. You may have been told that losing weight is really just a matter of eating less and moving more. It is not that easy for each weight loss plan is different and each appeals to different lifestyles. So do your homework.

Look at many different ones and see what works for you. Some weight loss plans are very complicated and require a large list of ingredients and lots of time preparing food. Other weight loss plans may include too many processed foods that are unhealthy in the long run while some may be just right for you; the right amount of food and the right amount of exercise.

Keep a weight loss journal. Use this journal to record things about yourself. Start with keeping track of what you eat; often people like to minimize the amount of food they eat like believing they ate a piece of chicken and salad when in reality it was chicken, white bread, macaroni in the salad and a soda. These calories add up so write it down.

Keep track of your moods when you eat, how you feel after you eat, and what triggers binge eating or even snacking when you are not healthy. This can help you identify obstacles that cause you to sabotage your weight loss efforts.

Plan your meals in advance and stick to it. We often fall off our diets when we are too hungry to cook and too tired to think. Being fatigued can cause you to turn into the nearest fast food restaurant and put off your diet until tomorrow. Having your meal ready, or even prepared ahead, can help you stick to your weight loss plan.

You can incorporate this tip in a number of ways. Pack your lunch the night before if you go to work. Prepare a large salad and keep it in an airtight container so all you have to do is reach for it. Cook proteins ahead of time and package by serving into baggies. Plan easy breakfasts like yogurt, granola and fruit. Keep plenty of fruits and veggies around for snacks. Work as much of these into your daily routine as possible.

Make exercise fun. When exercise is fun, you will stick to it better. Think about your personality and what you like to do. For example, it you are more social, try going to the gym with friends. Plan a game of racquetball or squash. Go early or stay later after the game to work out. There are plenty more ideas after this.

If you love the outdoors, try brisk walking, jogging or biking. Some people have brought back rebounding to use for exercise. If you like music, you might enjoy a kickboxing workout or aerobics workout to fun music. There are also classes with high energy salsa music or more relaxing yoga classes. You can go out for classes or get most of these on dvd. There are many choices for many personalities, fitness levels and body types. Find what you like and indulge in it. Of course, make sure your health matches the workout intensity by asking your doctor, if necessary.

Developing a healthy attitude on weight loss can make it fun and easier. Of course you will not have this healthy attitude every day, so work on it. Keep motivational notes around you to remind you of your goals and how well you have done so far. Listen to motivational tapes or use hypnotherapy, if you need to. Do what it takes every day to keep a healthy attitude.

Many people strive for weight loss while only a few are successful. But you can reach your goals if you stick to your plan, remain persistent and keep your goals in your thoughts. Hopefully these weight loss tips can help you get started today.

Cindy Papp is a Certified Nutritional Counselor; learn more weight loss tips and learn how a whole body cleanse [http://www.springclean-cleanse.com/whole-body-cleanse.html] can help, too.

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3 Tricks for Fast Weight Loss

Everyone on a fat reduction plan needs a few suggestions, consequently listed below are 3 methods for speedy weight loss.

Whatever you drink is important in your consumption of calories during the day

It is easy to neglect that juice, sugary sodas, sweetened ice teas, along with cafe mocha, all tally up. H2O is always your best choice as a clean beverage. Include a portion of lemon or lime for flavoring. Or even a crushed strawberry, a couple of raspberries or even a peach slice. You could always keep a pitcher of ice water for your workplace, or kitchen countertop and it also will emphasize you to drink more. Keep single serving containers in the refrigerator to grab on your way outside. Put the bottled water before the juice, milk, and sodas and you may be lured to drink the water as opposed to the other beverages. Just removing two sodas per day can drastically drop your calorie count.

Always set food items on a platter

Put foods on a real plate, not a Chinette plate, plus eat sitting at a table. You're going to be surprised at the amount of food you ingest away from the usual dinner times or while you are out. It is easy to inhale a bag of chips while you're watching TELEVISION PROGRAMS. Or maybe you happen to be famished so you grab a piece of chicken and eat it over the sink. You might be running late so you grab a donut to have with the latte while you drive.

Never eat except in cases where you're seated at the table with a plate facing you. Putting all the food on dishes and eating at the table makes you mindful of just how much you eat and the times you eat it. Eyeing all the dirty dishes in the sink can inspire you not to eat as often.

Sugar free together with reduced fat doesn't necessarily suggest decreased calorie

Lots of the sugar free goodies contain as much, or even more, calories than their counterparts. Reduced fat might suggest sugar and starches have been included to replace the lost flavoring and creaminess from the fat. Read the labels to make certain you're getting what you may think you're getting. Sometimes it's preferable to use a lesser amount of the original foodstuff than the usual degree of the low fat or sugar free replacement.

You can actually lose fat. Hope these 3 methods for quick weight loss come in handy.

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Your Weight Loss Guidebook

This is a simple, short and indeed very effective weight loss guidebook for all those who are looking for tips, suggestions, techniques, methods and recommendations for weight reduction. This guidebook and all its content is based on my personal views, research and experience. You have every right to disagree. It is not mandatory to follow all these tips and techniques rather you are free to pick a few of these based on your needs.

1. Include any physical activity in your daily routine. This physical activity range from walking to running to any outdoor game and others. The idea is to burn your calories on daily basis. If you eat and keep sitting in office and then sit at home, you will surely going to gain. Those who play any outdoor physical game never become fat.

2. Use dark-colored crockery. Use black plates for your meal. People are supposed to eat less in dark-colored plates.

3. Fruits are very helpful. Add fruits in your meal. Fruits will never make you fat no matter how much you eat them. Red berries, oranges, lemon and apple are very good at burning human body fat. Do include them in your daily meal.

4. Drinking water is a very good habit especially those who want to lose weight must drink up to 3 liters of water in a day in winters. In summer, you must drink at least 4 liters of water per day. Drink one glass of water before every meal and snack.

5. Juices and non-carbonated drinks are very good for obese people. Fruit juices are best for reducing weight.

6. Eat vegetables. Become vegetarian. Use vegetables in salads, in meals and eat them in any way you like.

7. Do not cut off carbohydrates and sugar rather reduce the quantity of carbohydrates. It is not possible to live without taking carbohydrates in the long-run, so it is useless to stop taking carbohydrates for a few months and then switching back to it. Instead, you must try to reduce the usage of carbohydrates.

8. Similarly, reduce the intake of cheese, butter, cream, oil, cholesterol, fat and other fatty products.

9. Eat salad as much as you can. Since it contains fresh non-oily vegetables, it is extremely good for health.

10. Use raspberry ketone (or alternately use red berries). How to take raspberry ketones? You can take it in any form, either in the form of a supplement or in powder form. It is extremely good at enhancing the metabolism process.

Find out more about raspberry ketone side effects and its benefits.

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The Number One Weight Loss Factor

There are thousands of reasons people struggle to lose weight, but at our personal training studio in Chiswick, one reason stands head and shoulders above all others. I'm talking about blood sugar and insulin resistance.

Although most people know that blood sugar and insulin plays a part, how many of us really know what blood sugars role in causing weight gain really is. Why does blood sugar becomes too high, why does it get too low, why is this important and crucially, how we can regulate it. This an extremely complex and vast topic but I'm going to simplify the subject as much as possible.

BLOOD SUGAR EXPLAINED

Whenever we consume any form of starch or sugar carbohydrate, this becomes available as blood sugar, otherwise known as blood glucose, in the bloodstream. How quickly it converts to blood glucose depends on the glycemic index of the carbohydrate. Glucose itself would have a profile of 100 which means it is all instantly available as blood sugar whilst lentils can have profile of as little as 21 which means the carbohydrate becomes available as sugar more slowly.

When our body detects blood sugar, it releases a hormone from the pancreas called insulin. This increased level of insulin in the bloodstream enables energy from glucose to become available to the muscle and liver cells as energy; see insulin as a key that unlocks the cells to allow the glucose in.

So, if a person who naturally releases too much insulin, eats a high glycemic food like pasta, they will have an oversupply of the hormone. If this same person were to eat a low glycemic carbohydrate like lentils, they would have a much better chance of releasing the sugar more evenly into the blood stream as the insulin released would be lower.

It is important to note that Muscles and the liver only need enough glucose to replenish the stores, and liver stores glucose as glycogen which it makes available in times of crisis. An over production of insulin makes all the glucose instantly available but the muscles and liver cells will only take what they need.

Fat cells, on the other hand, are eager recipients of any blood sugar made available to them by excess insulin, consume the remainder up and thus expand. Fat cells are essentially our emergency stores of energy, for when we run out of food, but only once all the glycogen stores are gone from the liver. As you will see, that's unlikely to happen when we continue to eat refined carbohydrates.

Now, the real problem that has been caused by eating a high glycemic carbohydrate becomes evident. The energy from the pasta has now been utilized by the greedy fat cells, so your blood sugar has dropped too low, the insulin spike caused all of the sugar to become available at once and there is none left.

Your liver is stubborn and doesn't like giving up its stores unless it has to, but we need energy on a constant basis, even while sleeping, and as we discussed your fat cells are not giving up a bean of energy until all the glycogen is gone from your liver.

So your body is faced with a dilemma, it needs some more sugar urgently but the liver is unwilling to release any and the fat cells won't be releasing any until the liver is depleted of glycogen stores. The message is sent to your brain loud and clear. You are hungry. EAT! But you only just ate, how can it be possible that you're hungry again.

Not only has the pasta potentially increased the size of your fat cells, it hasn't even sorted out your hunger levels, because the glucose is no longer available to the muscle cells and liver which need a slow but constant supply. The fat cells had all the glucose and because you're hungry you eat a source of carbohydrates which relieves the hunger quickest. A starchy or sugary carbohydrate. It's a catch 22 in the very truest sense.

This internal message to raise the blood sugar is so overwhelming that seldom will we manage to overcome the craving.

WHAT CAN YOU DO ABOUT IT?

Some people release less insulin naturally and so can tolerate higher glycemic foods, meaning a larger consumption of carbohydrates is not such a problem, in others it can have catastrophic effects on their body composition.

Everybody suggests working on the glycemic index, which is great for some people, but for others the fat cells have grown to such a point where the insulin keys no longer fit the cells to receive the sugar, which is essentially type 2 diabetes.

The ultimate goal is to not have any fluctuation in blood sugar at all.

Think about this for a second. We do all need carbohydrates if only for brain function, anybody who tells you otherwise is probably trying to sell you something. Fortunately, we know that carbohydrates come in 3 forms.

1. Sugar - which we need to avoid at all costs.
2. Starch - Although it varies on the GI scale, ultimately becomes glucose which will cause some insulin release and therefore blood sugar variations
3. Fibre - Which has no impact on blood sugar whatsoever.

What I believe to be the most effective strategy in those with significant blood sugar related weight issues and certainly in type 2 diabetics, is a diet which is very high in fibrous, low starch vegetables. I will often suggest carbohydrates come almost exclusively in the form of green cruciferous vegetables in the early phases of a dietary regime.

Of course, if you are going to take this approach you will also need to consider your intake of good quality fats as an alternative fuel source, but that's a whole new conversation.

In taking a less extreme path towards long term blood sugar balance for those with less pressing blood sugar issues, we can implement a simple intelligent carbohydrate 'swapping' strategy.

Eat only whole natural carbohydrate sources like sweet potato, brown rice, quinoa and lentils in place of white rice, ALL bread and pasta.

Eat fruit as a carbohydrate with some natural Greek yogurt instead of desserts like chocolates and ice creams.

If you really do struggle with complete elimination of refined sugars from your diet then the only instance when eating foods high on the glycemic index could be considered a good idea is post exercise, where the spike in insulin can be beneficial as your muscle cells are more agreeable to receiving the available blood sugar to replenish and repair.

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