Weight Loss Tips & Solutions

Easy Fruit Smoothies Recipes

2009-08-12T09:03:00.000-07:00

All the recipes serve one. You can double or triple the recipes to serve more people.

Apricot~Pineapple~Strawberry Shake

1/4 cup crushed pineapple, canned or fresh
1 fresh apricot, diced, seed removed
6 strawberries, frozen
1/2 banana, cut in chunks, frozen
1 1/2 cup water
1 tbsp. skimmed milk powder
1 heaping tbsp. high-quality protein powder (optional)

In a blender, process fruit with the rest of the ingredients. Blend until thoroughly mixed and serve.

Banana~Strawberry Shake

1 banana cut in chunks, frozen
6 strawberries, frozen
1 1/4 cup water
1 tbsp. skimmed milk powder
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

Tropical Shake

1/2 mango, peeled, seed removed
2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
1/2 banana, cut in chunks, frozen
4 strawberries, frozen
6 ice cubes
1 1/4 cup water
1 heaping tbsp. high-quality protein powder (optional)

In a blender, process all the ingredients until thoroughly mixed and serve.

Banana~Berry Shake

1/2 banana, cut in chunks, frozen
1/2 pear, cored and sliced
1/4 cup frozen blueberries
1 1/4 cup water
1 tbsp. skimmed milk powder
1/8 tsp. cinnamon
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

Banana~Orange~Strawberry Shake

1/2 banana, cut in chunks, frozen
6 strawberries, frozen
1/2 cup orange juice
1/2 cup water
1 tbsp. skimmed milk powder
1 heaping tbsp. high-quality protein powder (optional)

In a blender, process all the ingredients until thoroughly blended and serve.

Related Articles:

Smoothie and shake tips

5 steps to making the perfect smoothie

Fruit juice recipes

Smoothie and shake tips

2009-08-06T09:23:00.000-07:00

A smoothie is basically a blended fruit drink. The best-tasting smoothies are made from fruit that is fresh or frozen, and not canned.

All smoothies begin with a liquid base. This can be orange juice, milk or another liquid.

You can make a frostier drink by freezing fresh fruit before making a smoothie.

Smoothies are best when they're fresh out of the blender, but they can be frozen the night before, as well – just remove the smoothie from the freezer about an hour before drinking.

You can replace a meal with a smoothie or shake by adding a scoop of high-quality protein powder and a tbsp. of high-quality olive or flax oil.

5 steps to making the perfect smoothie

2009-08-06T09:21:00.000-07:00

1. Put the fruit in the blender first. Make sure that the items are smaller than a golf ball so they will blend completely. Add the liquid ingredients next.

2. Fasten the lid and press the start button. Use high speed for about 20-30 seconds.

3. Stop the blender and check to see if the ingredients are well blended. Sometimes the frozen fruit will jam under the blade. If there is jammed fruit, use a spatula to unjam the fruit, and blend again.

4. Once the mixture is evenly blended, slowly add two ice cubes through the opening of the blender lid. Keep adding one or two ice cubes at a time until the blender sounds smooth instead of gravelly. If your blender is not strong enough to blend ice cubes, omit the ice and substitute just enough ice cold water so that the shake will have a milkshake consistency.

5. If the shake/smoothie is too thin, add more fruit or ice. If it’s too thick, add more liquid.

Fruit juice recipes

2009-08-05T08:35:00.001-07:00

All the fruit juice recipes serve one. You can double triple the recipes to serve more people

Lemon-Lime Ginger Ale

1 apple, cored and sliced

½ inch fresh ginger (less if you find the taste too strong) handful of grapes

1/4 lemon

1/2 lime

sparkling mineral water

Remove the grapes from the stem. Juice the apple and ginger together, then juice the rest of the fruit. Pour the juice in a large glass and fill to the top with sparkling water and serve with ice.

Fruit Punch

1 apple, cored and sliced

6 strawberries, fresh or thawed from frozen

1/2 orange, peeled and sectioned

Process the fruit in a juicer and serve.

Sparkling Tropical Juice

1/2 mango, peeled and sliced

1 orange, peeled and sectioned

Process the fruit in a juicer and serve.

Peach-Pear-Apple Juice

2 peaches, remove seed

1 pear, sliced

1 apple, cored and sliced

Process through a juicer and serve.

Gingered Apple Cidar

3 apples, cored and sliced

1 inch piece ginger

Process through a juicer and serve.

How to make homemade fruit and vegetable juices

2009-08-05T08:32:00.000-07:00

1. You'll need an inexpensive juice machine.

2. All fruits and vegetables should be juiced raw.

3. Small seeded fruit, such as watermelon and pears, may be juiced with their seeds with the exception of papaya and apple seeds. Orange and grapefruit seeds might impart a bitter taste to your juice. Remove the large pits from fruits like peaches and nectarines, etc.

4. Peel all fruits and vegetables that are not organically grown because the peel is where most of the chemical residues can be found. While most skins of organically grown fruits and vegetables may be left on, with the exception of waxed produce, the skins of pineapples, kiwis, oranges, grapefruits and papaya should be removed.

5. Choose fresh ripe produce. Rubbery vegetables, bruised fruit, wilted greens and over or under-ripe fruits will produce juices that are neither tasty nor healthful.

6. Cut the fruits or vegetables into pieces that will fit into the mouth of your juice machine. Turn the juice machine on and push the pieces through the mouth of the juicer. As you juice, pulp will collect in a large receptacle. If you don't clean the pulp out right away, it will develop a sour odor and tiny gnats and fruit flies may appear after 8 to 10 hours.

7. It is best to drink freshly made juices within one day.

Drink Fresh Fruit Juice to Boost Your Weight Loss Efforts

2009-07-28T01:22:00.000-07:00

All About fruit juices and smoothies!

A Fun and Easy way to get more vitamins & minerals into your diet is by drinking freshly made fruit juices, vegetable juices, and by blending thick and frothy smoothies and shakes from frozen fruit.

A nice quote regarding drinking freshly made fruit juices is like this:

"If you have never taken a mouthful of cantaloupe juice or strawberry juice mixed with apple, you simply have not lived. Blueberry juice is a taste of liquid heaven."

Freshly made juices are a tremendous source of bio-available vitamins and minerals which are the partners of enzymes and co-enzymes. Vitamins activate enzymes and without vitamins, enzymes could not carry out their work, and we could not live.

Enzymes act as catalysts in hundreds of thousands of chemical reactions that take place throughout your body, and are essential for digesting, absorbing and converting food into body tissue. Enzymes produce energy at the cellular level and are critical for most of the metabolic activities taking place in your body every second of every day.

Another benefit of drinking fresh juices and smoothies is that your body can absorb more of the vitamins and minerals than if you were to eat the fruits and vegetables whole! Many of the nutrients are TRAPPED in the fiber and by blending fruits and vegetables; you break down the fiber and release the vital nutrients.

Example:

When you eat a raw carrot, you are only able to assimilate a small percentage of the available beta carotene. When a carrot is juiced, removing the fiber, a Large percentage of the beta carotene can be assimilated by your body.

Of course, you still need to eat whole produce because fiber is also an important part of your daily diet.

Meeting you or your children's need for energy and nutrients is essential for good health. Children who do not meet their needs for energy may stop growing and gaining weight. In severe situations, they can develop a condition which is life threatening called protein energy malnutrition. Vitamins and minerals are only required in very small amounts, but a diet insufficient in these can cause SEVERE deficiency diseases.

You may be showing signs of malnutrition if you...

feel tired and weak.
feel like you never have the energy to clean your home, make meals or even do the dishes.
have difficulty losing or gaining weight.
can't easily get to sleep.
feel stressed and/or nervous.
feel drowsy during the day.
sometimes can't concentrate, you're mind feels numb, or you get confused easily.
have problems with your digestion.
have constipation and/or hard dry stools.
have mood swings, or get easily upset.
don't have patience for anything.
sometimes feel depressed.
have overly dry or oily skin.
sometimes have nausea and/or abdominal pain.
have annoying eye twitches.
bruise easily.
have muscle cramps and/or low back pain.
sometimes get cracks and sores in the corners of your mouth.
notice that your nails have become thin and/or brittle.
are losing your hair.
have water retention.
have uncontrollable temper outbursts.
don't eat a well-balanced nutritious diet Everyday

Natural vitamins are found only in living things, that is, plants and animals. Your body, with a few exceptions, can't manufacture vitamins. They must be supplied in your food or in dietary supplements but supplements can't replace food, especially fruits and vegetables which provide thousands of substances, some of which have well-known functions, and some whose roles in the human body are not yet understood or recognized.

Vitamins and minerals ...

reduce your risk of getting a stroke or heart attack!
strengthen your nails!
improve your hair condition, strength and growth by providing certain essential nutrients to the hair follicle!
beautify your skin by keeping it smooth, soft and disease-free!
provide essential compounds that are necessary for growth, health,
normal metabolism and physical well-being! Without them, you would die!
promote normal growth and development!
maintain bone density and strength!
regulate blood clotting!
help in the function of nerves and muscles, including regulating a normal heart beat!

When it comes to choosing a healthy diet for their children, many parents don't realize the important role that beverages play. For example, fruit flavored drinks and soft drinks are not a substitute for real fruit. Many of these drinks only contain 10% real fruit juice. The very best drinks are made from whole fruit and you can make great fruity healthy drinks at home.

10 Tips For a Better Workout: Easy Weight Loss

2009-07-14T02:34:00.000-07:00

There are several types of people working out in the gym. Some come for hard core body building, some for looking good, some come for fat loss/ weight gain and some come just for maintaining their body.

In all these categories of people, truly speaking, the meaning of fitness looks lost somewhere. Fitness can't be defined as a lean body or muscular body, but truly speaking fitness is a wider concept than just achieving fat loss or a lean body. Fitness comes from within and is the healthy state of mind & body which can carry on day to day life functions smoothly & can do them in better way than a sedentary person. Now a days fitness is just limited to the physical aspect of it. People think how much ever lean they become, that much closer they get to fitness. And then the plan to get “Fit” starts. Crash dieting, overtraining, minimal recovery period & so on.

Here are some points hamper goal achievement

The all or nothing approach

Today all who go to the gym, are mostly working people. Life has become so fast that there are too many things to be done and too little time; family, friends, socializing or working hours starting from 9am. Some work till late evening & some till midnight. With this kind of hectic routine, we hardly get time for ourselves & maintaining our health. Not having a full hour to exercise is no reason to skip your workout for that entire day. Research shows that even 10 minutes of exercise can provide important health benefits. So those who give excuses like they don’t get time, can do shortened workouts at regular intervals.

Unbalanced strength training programs

We all have health objectives. Some come with medical reasons; some come to take precautionary measures or some just for looking and feeling great. Mainly today in this competitive world its necessary to look good & presentable. We know the one who attracts the sight of the opposite one is always the winner, is always preferred. Because of this reason, most people tend to focus on areas like abdominals or arms more than required, maybe because they have a greater impact on the appearance or it is where they feel strongest. But to achieve a great, strong & perfectly balanced body we need to work upon all the muscles equally. Otherwise the body gets disproportionate, which is worst when it comes to functional day to day life activities. An imbalanced muscular structure can lead to risks of injuries or postural imperfections or even some severe medical problems. The best way is to target all the muscles one by one evenly throughout the week.

Bad form

This is one of the greats barrier when it comes to gettting results. The worst thing to do is to sacrifice your form in any exercise, just for lifting some extra poundage. All the exercises are designed in such a way that they should give optimal results. Also, we know that lifting the maximum capable poundage in last set of any exercise gives you maximum benefits. The workout is said not done without the so called 'Muscle Fatigue' not achieved at the end of a workout session. This muscular fatigue, which can only be achieved with proper intensity in workout session, giving you an after burn (burning calories even after finishing the workout). But does working out intensely means working out with bad form? Does hitting maximum poundage means compromising on the form? The answer is “NO”. The form can never be compromised for anything. Without the correct form the workload you lift is unproductive. People who swing the weights to lift, people who bend their back while doing bicep curls are at higher risk of injuries rather than that of optimal results after such weight training sessions. “The FORM can not be compromised for anything.”

Not progressing wisely

Our body is based on a three legged stool DAMAGE, RECOVERY, REST. Damage means the amount of muscle break-down you put your body through in any workout session. Recovery means the amount of nutrition and rest you give for recovering after an intense workout session & finally rest which means the amount of time you give for that muscle for preparing itself for another workout. Workout itself is a catabolic (i.e. breaking down muscle) activity in nature. It is the recovery phase which makes it anabolic (i.e. building up muscle) in nature & work positively on our body accompanying with rest. So those who exercise too frequently, for longer duration or too hard are in a risk of '’Overtraining' the muscle. Fitness enthusiasts, who make these common mistakes, are more vulnerable to get injuries. Proper workout regimes, not exceeding 45min a session along with a best working nutrition plan is desirable in achieving one’s fitness goal & enough amount of rest between two workout sessions is the key for perfectly safe & effective exercise program favoring optimal results.

Not enough variety

Our workout regime is always defined in a session wise plan, which gives us detailed idea of the exercises to be done with the reps & sets. Some people who find a program working on their body too soon love to repeat the same plan for more than the suggested period. Quick results can be the outcome of quick changes in your lifestyle or that of beginning response by your body towards your exercises, which varies with person to person. Mistakenly people take this as their exercise plan which after so long worked on their body perfectly because it suited their body type.

But as we stated earlier it's the perfect plan of nutritional requirements, exercises & right amount of rest which keeps boosting optimal results in your body steadily but regularly. Our body is such an intelligent machine which always tries to overcome the stress that we try put it through during a working out, with the help of nutrients we consume & rest. Also 'Adaptability' is one of the unique fundamentals of body, which means body always adapts to the given activity & its intensity after a certain period of time. This is the reason why we need to keep changing & incrementing our exercise routine often. As our body keeps adapting the given exercises, getting accustomed to the same old plan plateaus the response towards it. Additionally overdoing the same every time you step into the gym brings boredom, burnout &/or injury with it. So all you guys as they say “VARIETY IS THE SPICE OF LIFE”.

Neglecting adjustments of machines to ones body size

Now-a-days in all the commercial gyms we see the equipments are designed as such to accommodate a wide range of body types & sizes, but require you to adjust it to your body size. Not doing so take away the real impact of the machine on your muscle. The targeted muscle does not get the intense damage that you are looking for & so goes partially trained. This may prevent you from utilizing your muscular energy at its peak level, can lead to sluggish contribution in muscular growth; ultimately leading to poor results & increased risk of injuries. You should always seek the assistance of gym personnel whenever needed rather than neglecting it.

Focusing on anything but your workout

The importance of being 'mindful' of the task at hand can not be overstated. No matter what exercise you do, you should be focusing on it very seriously. Anything in quality matters than that of quantity. This means 30 minutes of quality workout with impressive intensity counts than a lengthy 60 minute dull workout which involves chit chatting, passing time on floor, roaming around machine with phone. Modernization has really affected today's gyms too. There are televisions & audio equipments in cardio zones. They are to be taken as to keep up your interest & not more than that. But climbing on the machines with the reason of watching your favorite program or just to listen your kind of music is not worth truly. This can adversely affect your quality of workout because of the distraction & actually slow you down. “WORKOUT SMART, THAN WORKING OUT LONG”.

Not properly cooling down after your workout

I have had people coming to me who workout in the gym but always with a complaint of have limited time. They always want me pack as much possible in a limited amount time. These are people who are either working or have some or the other reasons. I keep mentioning to them is the importance of cooling down as the workout session itself. Doing a fewer sets lesser or to skip one exercise is a better option according to me rather than that of completely skipping the cool down phase. It depends on person's goal again, what kind of cool down is required but spending the last 5minutes is at least necessary. This may include some medium intense cardiovascular exercise or specific muscle stretches. These will not only help in taking away the lactic acid (a chemical byproduct of reactions happening in muscles for energy expenditure) built up in muscles & dilute it but also help in overcoming the soreness caused by resistance training. Having flexible muscles is always better, than stiff ones from injury point of view & it helps in the workouts too in a kind by allowing to move in full range, optimizing strength & contraction speed by allowing better blood flow & ability to remove toxins in efficient way.

Poor gym etiquettes

This can range from simply being rude lingering on the machine long after you finished doing set or chatting on the phone loudly without having consideration for others working out around you. People get so busy with their personal calls that sometimes they forget that they're working out in public environment and others might want to do a set on that machine. Others who are working out with partners sometimes tend to gather with regular exercise enthusiasts and end up occupying a machine. This shows a sign of bad etiquettes towards our own gym. Always try to be considerable towards others exercising around you. People who sweat a lot should carry a hand towel for hygiene reasons.

Wiping off your sweat from the machine after using it ensures hygienic equipment conditions on the gym floor. Your skin becomes sensitive at times of working out as pores get open because of sweating; this is the time when your skin is more prone for infections. It's not healthy for these reasons to get on a dirty wet machine. One should always observe cleaning equipments after use, it helps in maintaining hygiene in the gym area.

Not setting up realistic goals

Setting up goals is completely upto the client’s capabilities & the target set. Everybody goes to the gym with specific goals as to lose fat, grow muscular, & so on. But without knowing one’s capacity or his/her limitations in achieving the same one can't really proceed ahead. It completely depends upon one’s body frame, medical conditions, family health history, lifestyle, fat %, eating habits, etc. knowing this will make goal setting specific and realistic. Again, when it comes to certain populations it seems very difficult for them to go ahead with their goals, because either they seem far from being achievable. Moreover people’s limitations and/or medical conditions become obstacles in their way. In such situations to keep one’s motivation & interest going, short term goals can be set, and can be reviewed monthly. This will also help in a way to monitor their results frequently & to keep one interested it in a smaller time frame gap.

Easy Exercise Tips for Quick Weight Loss

2009-07-14T02:31:00.000-07:00

By setting realistic weight loss goals for yourself a healthy expectation is 1-2 pounds per week and sticking to a workout plan, you should begin to see the results.

1. Plan your days for the gym ahead of time and stick to your plan.

2. Start slow. Begin by exercising 2-3 times a week and move up from there.

3. Forget about how much you weigh. If you’re trying to slim down, the number you really want to focus on is your body-fat percentage.

4. Workout with a friend to help keep you motivated.

5. Seek fitness advice from a personal trainer to avoid injury and make the most of your time in the gym.

6. Stay hydrated. By the time your body lets you know you’re thirsty – you’re already dehydrated.

7. Stretch properly before any fitness routine to avoid injury and soreness.

8. Incorporate weight training into your weekly routine to help you build lean muscle mass, increase the amount of calories you burn and increase your metabolism.

9. Switch it up to stay interested and motivated: cardio every Tuesday and Thursday; strength training on Monday and Wednesday.

10. Include cardiovascular training even if you’re trying to increase muscular strength and endurance.

11. Aim to hit your eating and workout goals 80 percent of the time, you don’t always have to give 100 percent.

12. Don’t have time to hit the gym? The following 24-minute exercises burn approximately 100 calories each:

Stair climbing
Housework
Gardening
Grocery shopping
Mowing the lawn
Washing your car or bike

13. Find the time to work out when you’re traveling. Bring along easy to pack products like resistance bands, hit the hotel gym or even enjoy the great outdoors.

14. Cool down after cardiovascular exercise in order to return to a resting heart rate safely.

15. Jump into a group exercise class. Most classes are made for any fitness level.

Don’t Get Tricked By False Promises of Fad Diets

2009-07-13T03:12:00.000-07:00

You may be tempted to follow one of those quick-fix diets to help you shed the few extra kilos’ you gained over the cold winter months. If you are one of those people trapped in a cycle of repeatedly losing and regaining weight (yo-yo dieting), crash diets are not the answer! This type of dieting may slow down your metabolic rate, result in feelings of failure or poor self esteem and could even lead to eating disorders.

Watch out for misleading weight-loss diets

There are a number of diets that have been circulated under various names such as the “Heart Institute three-day diet”, the “Heart Foundation diet”, the “Soup Diet”, the “Pre-Op diet” and the “Seven-day fat burning diet”.

What’s wrong with crash diets such as these?

These diets often promise quick results with huge weight losses. Although they may appear to work initially, they cannot sustain the weight loss in the long run. They may even result in subsequent weight gain that is greater than the amount originally lost!

With quick weight loss, it’s not usually fat that is lost, but fluid and muscle mass. This means that at the end of the diet, although you may have lost kilograms - you have actually increased your percentage of body fat. Also, when you revert back to your old eating habits, the lost kilos are quickly put back on. To top it all, if you have not exercised, the regained kilos will mostly be body fat (which burns less energy than muscle). The gradual loss of muscle mass contributes to the slowing down of your metabolism.

They often restrict certain food groups or suggest unusual combinations of foods which encourage poor eating habits or cycles of starvation and bingeing.

They may overemphasize a particular food type (e.g. The Cabbage Soup Diet) or food group. This violates the first principle of good nutrition: eat a balanced diet that includes a variety of foods. Following such a fad diet for more than a few weeks, could lead to nutritional deficiencies, as one type of food cannot provide you with all the nutrients you need for good health. The so-called fat-burning Cabbage Soup Diet includes mostly fruits and vegetables. It supposedly helps heart patients lose 4.5-7.5 kg in seven days before surgery. Remember that there are no super foods, or magic answers to weight loss. The key to successful weight loss and general wellbeing is to eat moderate amounts from all the food groups, not large amounts of a few special foods or a particular food group.

These diets often lack variety, may become monotonous and boring, which in turn make them almost impossible to stay on for long periods.

Sensible Way for losing Weight

The only sensible way to lose weight and maintain a healthy weight permanently is to eat smaller portions and balance your food intake with physical activity (at least 30-60 minutes on most days of the week). It’s best to aim for a well-balanced, low calorie eating plan that includes a variety of nutrient-rich foods such as fresh vegetables and fruit, whole-grains and fat-free or low fat dairy products. Gradual weight loss is the safest and most effective long term way to lose weight. Eating plans that encourage a weight loss of ½-1 kg a week are more likely to be successful and you’re more likely to stick to them in the long term.

Crash Dieting Works in the Long Run

2009-07-13T03:08:00.000-07:00

Crash diets are not uncommon, no matter how much nutritionists and health experts warn of the health risks they entail in the long run and the almost certain weight re-gain once the slimmer comes off them. Still, nutritionists say crash dieting can lead to greater weight loss without the unhealthy side-effects: if done right and combined with exercise and a change in lifestyle.

However, nutritionists too emphasizes that the kind of crash diets advertised online (pills or beverages that act as hunger or appetite suppressants and do not allow for satisfying meals) and the by-now infamous purges and detox regimes are not the answer to sustainable weight loss. According to her, the secret is in cutting down enough calories and maintaining the initial change once the diet is over as well. This way, while the diet can be perceived as the "crash" type, the fact that it includes the necessary nutrients will also make it more bearable and actually doable in the long run, in the sense that it will impose changes in our approach to food.

How do you avoid common concerns like weight-loss plateau (when the body adapts to the lower calorie intake and slows down the metabolism accordingly)? The answer is simple: by cutting enough calories. Many popular diets don't cut as many calories as is needed, because they don't deal with the hunger factor well enough to go further. The first principle of successful dieting is to get calories low enough to cause ongoing, serious fat loss. In practice, this means getting daily calorie intake down to 1,200 calories a day if your starting weight is 8.5 to 11 stone, or to 1,800 a day for those weighing 14 to 17 stone.

The key to successfully cutting down enough calories, understandably, knows what foods to avoid and what not. As experts also points out, slimmers usually believe that a restrictive diet is bound to work wonders, but they're often deterred by the very fact that it's so boring and unpleasant. Eating fruit, fish and foods high in fiber, on the other hand, can offer better results in terms of weight loss, while also allowing for variety - which would make a diet of this type pleasant enough to be eventually adopted as a new lifestyle.

"Crash dieting can work, but there is a threshold. It's a physiological fact that the human body is capable of losing only a maximum of about three pounds of actual fat per week, even if you eat nothing at all. Greater weight losses than this might occur for a week or two if you put yourself through the wringer of fruit juice fasts, purges, or harsh detox programs, but you won't lose any more fat - just water, intestinal contents and sometimes muscle. That's the kind of weight that will bounce right back after a good party or two.

The bottom line is that regular workouts are great for health and strength, but if you want to lose weight, the really important thing is what you eat. Stock up on the good foods that help with weight control, and then keep those calorie counts down to make weight loss a reality this time." the nutritionist explains

Food Myths – Facts about Nutrition

2009-07-11T04:27:00.000-07:00

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals such as magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).
Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal

Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli

Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal

Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)

Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

If you do not know whether or not to believe a weight-loss or nutrition claim, check it out!

The Federal Trade Commission has information on deceptive weight-loss advertising claims.

You can find this online at http://www.ftc.gov call 1–877–FTC–HELP(1–877–382–4357). You can also find out more about nutrition and weight loss by talking with a registered dietitian.

To find a registered dietitian in your area, visit the American Dietetic Association online (http://www.eatright.org) or call 1–800–877–1600.

Physical Activity Myth - Do Things Right

2009-07-11T04:24:00.000-07:00

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.

Meal Myths - Know the Facts and Tips

2009-07-11T04:20:00.000-07:00

Myth: I can lose weight while eating whatever I want.

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid super-sized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

Myth: Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

Weight-loss and Nutrition Myths, Facts and Tips

2009-07-11T04:12:00.000-07:00

Myth: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: Natural or herbal weight-loss products are safe and effective.

Fact: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Privacy Policy

2009-04-08T19:06:00.000-07:00

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Program Your Weight Loss In As Easy As A Week

2009-02-20T07:28:00.000-08:00

The idea behind the program is for you to develop a uniform approach towards weight loss and also healthy endurance during exercising. This program's main aim is to reduce excesses in the body, like excess fat. But not healthy and slim muscle tissues and important body fluids which are very vital.

This program initially needs your dedication and focus; hence you have to be equipped in both the mind and the body. It is advised that first go to the doctor for a routine check-up prior to taking up weight loss programs.

It is needed that whenever starting on weight loss programs, you have to be sure enough to work towards the results. Many people tend to get impatient but long term results are guaranteed so long as one maintains to the plan devised for them taking into consideration their body condition and needs.

Try to stretch a lot. Prior to doing the exercises and also working out , some stretching is mandatory so that you avoid any kind of injury in the body.

It is not advised for anybody to try very hard. All things must be done in correct levels. Know the level of training and exercise that will suit you best. It has to be correct enough to be comfortable with but not too easy so that it won't be a challenge.

In the first week

First few days in the program needs long and steady walks for about twenty minutes. After walking, try to follow up stretching. This only takes little of the time in the first few days. Less than an hour or so you will have taken the first steps for any weight loss program which can work to your benefit.

In the second day, it's better to think about upper body workouts. This will maintain the strength to proceed with program for a whole week.

And on third day, a bright jog or walk for about ten minutes is required. For new comers, lower body workouts must be taken up in evening time.

By the fourth day, good rest is required, along with a nice long stretch. The lag time must be used properly to correct out negatives thoughts in your mind.

Start fifth day with a brisk ten minute of walk. Do exercises for the lower body in about four workout sessions, then take another walk for ten minutes, and do another round of four sessions workout for lower body.

The sixth day must be spent for less tough exercises like swimming. In order to get rid of boredom, do try anything new.

The seventh day is the time to get the support of people you tend to care about. Do spend some time for them or bring them with you for the long walk. Also, do light upper body workouts after the walk so that you don't lose the warm up.

This is only the start. By the initial week if can to stick with the program, then you have a chance to boost the weight loss and also stay according to the plan till you reach the desired result.

Do try not to be like some people who tend to give up easily because they can't see the end result in the time frame they hope - like this instant, today! Patience is the most important virtue. Think about how much your body will go through to get remove all the fat.

Easy Dieting Plans for Teens

2009-02-19T07:34:00.000-08:00

21st century has seen the largest number of obese teenagers and children all around the world since the start of time. The fast food and coffee pub culture has made them lethargic and inactive. Many parents prefer to keep their children at home for safety reasons which makes them even more inactive and lazy and in turn results in them becoming couch potatoes who can spend hours together in front of the idiot box or the computer. These things, rather than making them better, wrecks havoc on their health.

Teenagers of today are invariably spending most of their time over the phone or in front of computers and televisions. This has made them lazy, inactive unhealthy and unfit. It has also left a huge impression on the diet, exercise and nutrition patterns that they follow.

For this purpose, many games have been introduced in the markets which have been aimed at giving some sort of exercise to the teenagers within the four walls. Games such as the brand new Nintendo wii system of gaming and the Dance party Revolution of Play station 2 have created an impact in the market in this regard. They are a fun way to stay in shape in the way teenagers prefer it. Such games provide an opportunity for them to get involved with it totally rather than the video games which used to be played in a static environment. This encourages active participation of the youngsters and is therefore equally popular among adults as a great stress buster and workout session.

All work and no play make Jack a dull boy. This old saying holds absolutely well. In this rapidly growing and improving world, children and teenagers need to be encouraged to get active and get out. Adolescents learn by instances and whether they accept it or not, they thoroughly enjoy doing activities along with family members. Such activities must thus be encouraged. Family outings must be planned including activities like mountain climbing, wall climbing, biking, hiking, and boating and so on. You can also plan camps during weekends or learn any new activity or sport together. Any activity that is taken up by the teenager must be encouraged so that he/she does not lose interest in it and is actively involved in it.

You can also encourage your teenage daughter or son to join a club for any sport they like. They can play games which they already know or can join some new sport about which they are interested and keen to know. A family match of soccer or volleyball or softball is also a great way of inducing physical activity as well as fun and gives an opportunity for everyone in the family to get some sort of physical exercise.

Gardening is another great way to have fun as well as to burn a few calories. Try to identify activities which your teen kid enjoys and try to encourage them in it. Work with them together and keep boosting them for their work which would keep them happy as well as engaged in the activity thereby keeping them active. It is a great way to unwind rather than sitting in front of the television or the computer which would make them consume more calories by way of unhealthy snacking.

They must also be encouraged to consume more nutritious food and to exclude carbonated beverages, energy drinks and artificial fruit juices and other oily and starchy snack items. Include more of fresh fruits and vegetables in their diet and make sure they drink lots of water. Make them participate in activities such as cooking and serving and clearing tables. This would help them in understanding what is healthy and what is not and thus help in inculcating better eating habits in them.

Teen Weight Loss - Related Articles

Weight Loss Plan – Customized for You

2009-02-19T07:29:00.000-08:00

Generally excess fat holds you at risk of getting many health related problems, you have get weight loss plans in order to avoid these risks and also to prevent disease.

What is the long-term goal? What about short-term goals you need to set in order to get there? You will have a much better chance of reaching all the goals if you can just make sure these plans that you might utilize are reasonable and sensible.

Some of the guidelines given by experts for choosing the correct plan.

1. Try To Be realistic

Many people’s long-term plans are very ambitious more than what is has to be.

Like for example, in case you weigh around 170 pounds and the plan is to reduce to 120, although you haven't weighed that much since 16 and now nearly 45, which isn't a proper goal.

The body mass index called in short BMI is a very good indicator to know if you have to shed some weight. The proper BMI variation range, according to certain international sources, is anywhere from 19 till 24.9. Incase your BMI is anywhere from 25 to 29.9, you should consider yourself overweight. All numbers above 30 range is the obesity range.

According to point of view, people need a sane weight loss plan which will correlate to the needed BMI according to your height, since this is the main factor that affects your BMI levels.

2. Set reasonable objectives

Trying a weight loss idea for just vanity's sake is mentally a little less helpful than to lose weight to enhance health. A huge step forward has been made if you decide and undertake a proper weight loss plan which includes eating right and exercise to make you will feel much better and also to have energy to do positive things in life.

3.Try and Focus on doing it, not losing it

Instead of saying that you will lose at least a pound by end of this week, its better to say how much exercise you get done this week. That would surely make a sane plan. Do keep in thought that the weight in a span of a week isn't totally under your control, only your behavior surely is.

4. Try and Build in bits

Ant short term plans for weight loss shouldn't be like "a pie-in-the-sky." Which means that if you haven't exercised in a while, the best plan for the week must be based on getting to know around three single mile routes to walk for the whole of the coming week.

5. Do Keep up the Motivation

A do or die attitude only ensures your failure. You must evaluate your efforts objectively and fairly. In case you don't complete some goals, let it go and move to next week. Perfect record is not needed. Self encouragement must surely be part of the weight loss plans. If not, you might end up failing.

6. Always Use measurable attempts

Telling that you will be positive in the coming weeks or that you want to get serious this week are not goals which you can measure hence mustn't part of the weight loss plan.

That is yet another reason as to why you must include exercise on the plan and also focus on it. Anyone must be able to include 3 minutes of exercise time so as to be very successful in the plan. Bottom line is that, everyone must use plans which will remain just a plan. They must put it to action only by including goals which will encourage them to succeed.

Weight Reduction Drugs – Pros and Cons

2009-02-19T07:24:00.000-08:00

It is shown in research that the percentage of healthy and fit people is reducing to the percentage of people who are unfit. The major cause of this fitness deficiency is caused due to the rise in obese people. More shockingly patient who suffer from obesity are not only from the adult sector, it includes children starting from an age of ten.

The factor that causes such obesity issue varies from eating habits to genetics. What concerns the doctors is that, if children at an age of ten develop obesity it will become harder for that person to get rid of it in the later stage due to the slow down of metabolic rate.

Thankfully, due to the advancement in the medical science field it is possible to solve obesity issue in many ways. The patient has the choice ranging from surgery to changing eating habits, depending on the will of the patient. It is always favorable for the patient to use the fastest way out weight loss drugs.

Started as early as 1950, drugs were prescribed for weight loss. These drugs work by increasing the level of serotonin making the brain believe that the stomach is full, effectively increasing the metabolic rate.

Soon after in 1990, side effects of these drugs were discovered, example heart valve disease. This led to the expulsion of the drugs. Since then newly developed drugs require the FDA approval, many of which are still in the waiting list. The way in which the drug works is simple, it changes the body with out need to change in diet or avoiding anything tempting to eat.

This industry has made large amount of profit from the consumer. The drugs are easily available either over-the-counter or simply prescribed by the doctor. However the side effects are still eminent. The patient can go through many unpleasant experiences such as diarrhea, vomiting even urinary problems, the most fatal being heart attack or a stroke. Overdose can even cause hallucinations or convulsions.

Depending on the habits of the patient, side effects vary. It is always worth to consult a doctor before any purchase of weight reduction drugs. These are just the physical side effects, research shows mental stability can also be affects, as the patient may go through mood swings, nightmares, depression and even severe irritation.

Clinical study shows that weight reduction drugs work efficiently with the help of a low calorie diet along with routine exercise. The diet must have food from all groups. Phytochemicals, micronutrient and enzymes from fruits and vegetable are essential. Other sources of food group such as the vitamins fiber and minerals are also important for the body to have a healthy diet and stay fit.

Exercising is also important; one could workout regularly at the nearby gym or just prefer to go for a long walk every morning. Doctor must be consulted to do the right amount and the right intensity of exercise everyday. The exercise must include cardiovascular (for the heart) and weight training (for the loss of weight). They help to reduce calories inside the body and reduce the percentage of fat in our body. By doing so, the amount of fat to muscle will reduce helping to increase the metabolism rate in our body and stay fit.

What Is In A Weight Loss Diet Pill

2009-02-19T07:18:00.000-08:00

Most programs for weight loss have really strict regimes and strenuous activities and for this reason a lot of people prefer to opt for some other alternative without having to go through the effort of exerting themselves too much.

So, it can easily be understood how diet pills with their promises of simply 'melting away' your cellulite and fat in a jiffy, appeals to most people and they are strongly tempted to resort to these pills.

When there is such an easy method of loosing weight, who would want to go through the effort of building biceps and abs through exercise and diet?

Today, 60% of Americans are said to be obese. It is no surprise then, how the manufacturers of these 'wonder' drugs target this population. In the US alone, these companies are earning millions of dollars.

There are many questions. Are the manufacturers’ claims about their drug being able to help in weight loss true? How effecting are these drugs in actually making people lose weight? Suppose it is true, do these drugs help in the maintenance of the ideal weight and prevent future weight gain?

It is true that there exist diet pills that make people shed extra pounds. They contain many substances that have been scientifically and clinically proven to show results.

The diet pill functions by causing an increase in the body metabolism and thereby causing weight loss. Also these pills contain substances that can suppress a person’s appetite.

But with the numerous diet pills in the market today, it is getting tougher to make a right decision about which pill to choose. People mostly lose patience and end up buying the wrong diet pill.

There are, actually, only five things to consider while choosing a diet pill that is effective as well as safe to consume. Below is a list that you might find helpful in choosing a diet pill that's appropriate and right.

1. Metabolism boosting ability

Metabolism is your body's ability to burn fat. While looking for a diet pill, it is advisable to choose a pill that has ingredients that increase body metabolism. You might want to choose a pill that has alpha lipoic acid, "L-Canitine' and green tea extracts because all these ingredients have been proven to be clinically effective in increasing weight loss by increasing metabolic rate.

2. Appetite suppressants

Go for appetite suppressing diet pills. People often think that these pills will make them skip meals. The pill simply stops you from feeling hungry too often. Excess calorie intake is initiated when people take meals at odd hours and in between meals and this leads to obesity.

3. The Calorie stopper

Obesity is caused when more than the recommended amounts of calorie are consumed in excess and hence it is important to choose diet pills that have substances that can curb calorie intake into the body. These ingredients are called 'phaseolus vulgaris'. This creates an enzyme that can efficiently control excess calories from entering the body. The enzyme in question is called 'alpha amylase'.

4. Metabolic enhancers

The best diet pills are those that have 'lipotropic' elements that are known to eliminate fat from the body. It functions somewhat similar to a sweeper that sweeps away the excess fat from the body. Lipotropic elements are present in vitamin C, green tea extracts, alpha lipoic acid and chitosan.

5. Water-retention breaker

Diet pills that contain diuretics are supposed to be very effective. During the weight loss program, it is these elements that avert water retention in the body.

All these factors are effective in weight loss and are clinically proven. But it is not enough to take diet pills to lose weight. Exercise is still very important. Hence with the correct diet pill and exercise you are definitely headed to a slimmer and healthier life.

The Greatest Dieting Mistakes

2009-02-19T07:13:00.001-08:00

As far as dieting is considered mistakes are made almost on a daily basis, some of these mistakes are real and profound, some go with the territory, but there are few mistakes that have a more lasting implication than others. The only way to avoid these mistakes is by learning about them and avoiding them during the course of your weight loss regime.

The biggest mistake made by dieters is adopting the strategy of all or nothing. These dieters remove anything from the pantry that they consider will give room for the slightest of temptations. After doing this the dieters start on a strict dietary regime that is not only difficult but nearly impossible to continue, believing that they lose every thing the moment they stray away from their military like diet regime.

The above method may work for a few people but it will lead to unwanted anger, frustration and sometimes even failure. The most important thing in relation to the dieting regime is the goal. What is the goal for dieting? The answer is shedding those extra pounds. There is more than one way of achieving your target without half starving to death or pushing yourself to the brink.

Another big mistake in relation to dieting is the selection of diet plan. Some people make the mistake of selecting a plan that involves eating the same food everyday. Human beings enjoy change and will get frustrated with routine; therefore it is necessary to change our pattern once in a while. You can do this by choosing a diet regime that allows for a wider variety of food rather than one which limits the number of choices.

Some of the other common mistakes are depriving you of all the food we enjoy. Moderation is the key word here. Have a diet that is rich in fruits & vegetables but also do not forgot to indulge yourself once in a while to keep yourself going and sane. The important thing here is not to forget enjoying food while dieting, if you enjoy eating chocolates then why would you want to deprive yourself of eating them. There is nothing sinful or wrong about eating the food you like, but the problem is that most people enjoy the wrong sort of food.

Never make the commonly made mistake of not setting any goals. While setting goals it is important to remember that one should never set goals that are almost impossible to achieve, on the other hands you must not follow a regime in which practically no goals are achieved. The key here is setting goals that are achievable; these have the most likelihood of attaining success. Making these goals public and requesting support isn't a bad idea either. This is the prime reason for the stupendous success that has been achieved by weight watchers program.

It is also important during the course of a dietary regime never to get frustrated and give up. Setbacks are common and are faced by almost all people; even the ones who have achieved stunning dieting regime success have met with failure en route. The end result is that you end up getting an healthier body and something worth fighting for. Sometimes your goals may go off track but it always possible to set new goals and start afresh. Somewhere down the road you may have a couple of bad day or sometimes a bad week even in relation to your dieting regime. This should not be a deterrent to your plans, instead you must overcome them in order to see a healthier you.

Learn from the mistakes you make, overcome them and move on fast. Failures should teach you as much as success does. Once you learn from these failures you are well on track to achieving an healthier persona. Irrespective of the amount of weight you plan to lose you must dedicate yourself to the task of losing weight. Also remember a healthy person is one who has good heating habits and not one who tries to starve himself. Select a moderate approach and you are well on the road to success.

Change Your Dieting Mind Set for Best Results

2009-02-19T07:07:00.000-08:00

Dieting is a process which involves a great deal of will power. This is because a number of restrictions exist during the duration of the plan. This is the reason why many people do not succeed when it is concerned with their diet plans. This has made many people dread the idea of dieting as they always have the dumb intuition that they would not be able to follow the routine resulting in many diet plans to fail even before they are started.

Many people fail to understand that healthy dieting does not refer to starving. This is one major reason for many people to not take up dieting as they think they will have to completely stay away from food which they love. They are not making it clear to themselves that they can moderately eat food stuff which they like and cannot completely give up. This is why many people are totally against dieting as they confuse the term with starving themselves.

People should know that if a diet plan they adopt has to be successful, then they have to change their view on the food they prefer eating and must compromise with their personal likes for a certain period of time. Again, one more thing which people do not seem to understand is that food is not our enemy but our inability to correctly divide and consume it, is. Very often, most of the population ends up eating the wrong foods more than the correct foods which ought to be consumed. This is the epicenter of the problem.

Five portions of veggies and three of fruits is the right amount of food that we must consume everyday for getting the right quantity of nutrients necessary. If this is not fulfilled, we tend to feel deprived and suffer hunger pangs. If we correctly consume the above mentioned servings of fruits and vegetables, we are unlikely to have frequent hunger pangs. This implies we can enjoy the food we love in moderations as it has to be.

The size per serving is another major problem ordeal. We are so used to eat the extra large pack of fries and the large cup of colas and other beverages that we fail to understand what the correct serving size is. All such temptations must be avoided and only what is needed must be consumed.

We must make it a point to always remember that dieting is not starving and hence must feel good about the whole process and motivate ourselves to take it up. All the positive aspects of dieting and weight loss must be kept in mind always rather than feeling low about the excess weight you are carrying with you now. A positive outlook of the whole thing is to be adopted and you must keep motivating yourself even if the process of losing weight is taking longer than expected. Keep telling it to yourself that you would be getting your youthful body back.

However, dieting does not mean you should completely stop enjoying things which you liked. You can treat yourself to some goodies once in a while in moderation. After this, for burning the extra calories that you have consumed choose an activity which you cherish and enjoy. This way, you get double the benefit. The exercises you have taken up must be something which you look forward to and enjoy. This would help in achieving better results.

To be a successful ‘dieter’, you need to be confident and have a positive approach towards the whole dieting program. If you cannot keep yourself away in case of indulging, then it is better to avoid indulging however tough it may be. Nonetheless, if you are happy and feel good about the whole concept of dieting and exercise and keeping fit, then having little treats in moderation once in a while is a great option.

Atkins Pre Maintenance Phase

2009-02-17T09:29:00.000-08:00

The pre maintenance stage comes after the orientation and OWL stages of the diet plan. This stage is the stepping stone to a balanced and healthy living for all the years to time. This should be begun when you are within five to ten pounds nearer to the target you have set. This would slow down the weight loss process but you will learn techniques which would help you in achieving better results in the long-run.

In the OWL stage, you would slowly start introducing little grams of carbohydrates to your diet which would be gradually increased by 5 grams each week. When the pre-maintenance week starts, this increment would be increased to 10 grams every week. Carbohydrate grams are added till the time you lose weight however slow it may be. Generally, it is common to lose less than one pound every week in the pre-maintenance phase.

This state should be carried on till you reach your target weight and successfully maintain it at least for a month, as per the Atkins diet plan book. The duration of this process ranges from one to three months. The target to be achieved is termed as the stage of "carbohydrate equilibrium" and is the state when your carbohydrate intake is perfect and would help in maintaining the desired weight in the longer run.

A wide range of food items can be had during this period. New food stuff can be introduced gradually and intake of carbohydrates has to be increased side by side at a properly calculated rate. Increasing the intake of carbohydrates by ten grams every week is considered ideal. This would help in maintaining the ideal weight.

Before adding a new item into the diet, it is necessary to check up the carbohydrate counter book or a website. Some food items which contain ten gram carbohydrates are half an apple, quarter cup of potatoes, one-third cup of legumes, and half a cup of plain oatmeal. Such foods are to be included on a day to day basis, and then have to be increased with the passing weeks.

Pre-maintenance cannot be termed as a complete process. It takes a subtle balance of exercise and carbohydrate counting to decelerate the weight loss and still move forward. Enough care should be taken to keep an eye on the carbohydrate intake so that it does not result in weight gain in any way. There is a thin line which separates gaining, losing and maintaining weight. Pre-maintenance is the period when you are looking for this fine line.

If weight loss cannot be stalled while adding on carbohydrates, it implies a great metabolic resistance. In such a case exercises can prove beneficial when increased.

Another method which can be followed is treating oneself a couple of times a week by saving carbohydrate grams of some days. This can be done by consuming beer or white wine or by having a portion of sweet potatoes or a fruit piece. The other way is to calculate the carbohydrate intake per week and divide it in such a way that you consume a little less on a few days while you can have a blast on the other days using the quantity of carbohydrates that was saved. However, care should be taken to not let the carbohydrate craving increase again.

The pre maintenance stage is a sure shot way for long term results if followed properly. It would help in maintaining the weight as well as have a balance over the carbohydrate intake.

Related Articles:

What Is The Atkins Diet?
Diet Information: The Atkins Diet
How to do the Atkins Diet Right?
Atkins Induction Rules
Atkins Diet Basics
Pre Maintenance Stage Of The Atkins Diet
Atkins Diet - Processed Food vs. The Unprocessed
Overcoming Plateaus On The Atkins Diet

Overnight Weight Loss

2009-02-17T09:24:00.001-08:00

With the rapid pace in which the world is advancing, it has become almost impossible to eat healthy and balanced food all the time. People have got more used to eat foods from fast-food haunts and other places thereby resulting in excessive consumption of low fiber food and refined sugar by way of different varieties of processed and tinned food and sodas and other unhealthy beverages. This has resulted in a large amount of the population around the world to be classified as obese or overweight.

There are many other factors which may result in obesity such as overeating, genetics and slow down of metabolism as a person grows older. The rate of weight loss is proportionate to the amount of weight gained.

Speedy weight loss is not considered sensible as it would make the skin of the person sag thereby making him adopt for a surgery to make the skin look better. Weight loss also depends on the health, weight, gender, age, calorie intake, stress level, routine and lifestyle.

All overweight people are not unhealthy but are considered to be unfashionable. One important and significant fact to be noted is that there is no instantaneous or miraculous weight loss solution available.

According to health experts and nutritionists adequate exercise with a balanced diet would be of great help in losing a few pounds every week. A proper workout schedule coupled with a low calorie diet program would help in achieving favorable results.

For this purpose, the individual should opt for a suitable diet plan designed by a health professional or a dietician according to the routine and lifestyle of the individual. Such plans have to be formulated in such a way that it does not comprise of purchase any costly fitness equipment or any kind of diet supplement.

A combination of weight training and cardiovascular workout exercise program would be very effective and helpful. This would help in increasing muscle to fat ratio on one hand and at the same time help in burning the extra fat thus inducing weight loss and an increase in the metabolism rate.

A balanced diet plan must consist of food items from all the varieties of food groups. This consists of two parts:

1. carbohydrates 2. Fats

The food consumed by an individual must comprise of fiber, minerals and vitamins in the right proportions. A lot of this can be taken by way of cereals, oats and potatoes. However, the best sources for this are fruits and vegetables as they contain photochemical, micronutrients and enzymes which are important for a balanced diet.

The second part comprises of fats which can come from poly saturated or mono saturated food stuff rather than that derived from animals. Proper care must be taken to consume fats in the correct quantity so that unwanted calories are not added.

Every diet plan is made keeping in mind lesser number of calories to be consumed by the individual. This refers to eating smart rather than starving or eating less by choosing the right food stuff in the right quantity. This helps in losing weight without eating less.

The individual should keep visiting the dietician or health professional throughout the diet period to see the improvement and keep track of the results achieved. This helps in making changes in the diet if necessary. However, by the end of it, it is in the hands of the individual to stick to diet plan strictly.

Low Carbohydrate Diet

2009-02-17T09:09:00.000-08:00

With the publicity of Atkins' diet, low carbohydrate diets have become the latest trend in recent years. Weight reduction has become everyone's aim and they are looking for quick and simple options to lose weight. In some cases, people who not need to lose weight get overly stressed when they gain a few pounds. In certain other cases, people may have to shed pounds to solve medical complications and may possess more than a hundred pounds that they need to get rid of.

There are several different diet plans available, including low carbohydrate diets and truthfully speaking, all of them will prove successful in weight loss provided they are followed strictly. This does not necessarily imply that one must follow the diet requirements each and every second of the day. The essential point is to stir clear of occasions where you feast and indulge on foods that are banned in your diet plan. If you are able to pull this off and stick to the diet plan without much difficulty, you will emerge successful. Almost everyone has one of these days the challenge lies in letting them go and taking them as another successful step on the path to permanent weight reduction.

It is important to adopt a diet plan that is easy for you to follow. Low carbohydrate diet is the most popular dieting option as its rules are fairly simple. As the title suggests, it involves limited intake of carbohydrate rich foods. This includes pasta, bread, grains, rice and potatoes. Sugar intake also accounts for carbohydrate consumption. It is easy to avoid these carbohydrate rich foods once their composition is understood.

The main point of criticism when it comes to low carbohydrate dieting is that dieters get most of their calories from dairy, meat and other fat rich substances. This may lead to rise in cholesterol levels and other problems which arise due to high consumption of saturated fat. It is recommended that you take medical advice before adopting such a diet plan. In some cases, weight reduction is good at early stages but most people tend to stray off track due to the high restrictions.

The common problem that people who follow low carbohydrate diets face is the absence of pasta and bread. No more spaghetti, pizza or toast! Most meals that are quick and easy to prepare revolve around carbohydrates - burger buns, sandwiches, fries and pasta. Beer, including other forms of alcohol is high in carbohydrate content. Generally, alcohol is restricted in all diet plans, but low carbohydrate diets emphasize on this point particularly, as they are high in calorie and low in nutrition.

There are still several foods that may be relished even when one is on a low carbohydrate diet. Meat lovers can grab the chance to consume chicken, beef and other poultry products. The popularity and effect of these diets are indicated by how long they remain on the list of bestsellers. But in the end, it depends entirely on what suits you. However, low carbohydrate diet plans seem to work for most people.