Lose Weight Now

10 Fitness Tips That Make a Difference in losing weight

2012-04-05T22:53:00.000-07:00

If you have spent any decent amount of time searching the internet for fitness advice, you have probably come to realize, the one thing the industry does not lack is “Tips”, but something it does lack is useful tips. These days, it is far too easy to just claim expertise in a subject, and start giving out advice. You would not believe some of the “advice” I have heard other people give out after personally being involved in fitness over the years.

I have heard everything from:

“If you do 1000 crunches every day you will have rock solid abs in 2 weeks no matter what you eat” to “You can eat as much as you want before 6pm and you will still lose weight.”

I hope that if you have read some of my other articles you can see the major flaw in both of these tips, but a lot of people fall for this kind of advice everyday. The only reason I can think of that people would fall for such bad advice is out of pure desperation, people are more desperate than ever to find “short cuts” to their goals, and getting healthy through fitness is no different.

To give you a break from a seemingly endless stampede of incorrect or just bad advice, I have included 10 of my own fitness tips that will really make a difference in your life.

If you are really trying to lose fat or gain muscle and not getting any results, you should find out your recommended daily amount of calories. Why finding out this number is so important is that if you know how much calories your body burns naturally per day, you can eat below that number each day to be in a calorie deficit and lose weight. Alternatively, you could eat slightly above that number, along with weight training to build muscle.

The National Academy of Sports Medicine recommends at least 30 minutes of some sort of physical activity per day to best help promote weight loss and a generally healthy lifestyle.

One of the first parts of their program people will drop from their daily routine is stretching; this can be a big mistake for your overall health as light daily stretching can be very beneficial for you. Regular stretching if done correctly will improve your joint flexibility, increase blood circulation throughout your body, and even improve your posture.

One of the biggest motivators to stay on track for a lot of people is a fitness journal. You can log anything from your workout regimen to your daily diet in a journal and look back on it anytime to see what worked for you.

For many people snacking choices can either make or break their diet, but if you snack smart, you can make snacking a real asset to your weight loss goals. The key is to pre package healthy snacks for you to eat throughout the day while you are in town, at work or at home. Pick out a few healthy snacks you like such as fruits, vegetables, 100 calorie snack packs or pretzels (Watch for large amounts of sodium though).

Remaining consistent in a fitness program is what I consider the key thing to remember. Whether you are trying to improve for a sport, lose weight, or build muscle. If you are constantly missing workouts or cheating on your diet then you will not get the results you deserve and you will likely give up altogether.

In every form of exercise you do constantly strive for progression. If you jogged 2 miles last week, this week do 2.1. If you benched 165 5 sets of 12 last week, go for 170 5 sets of 12 this week. Progression is what keeps the body working to improve; your body will have no choice but to progressively get stronger and leaner to keep up with your increased workload. Of course do not try to progress too soon, as this can lead to injury, just always look for ways to progress when you feel ready.

Like almost anything in life, you will likely see better results in your fitness training if you get your friends, family, or even co-workers involved. It will give you other people to talk to about your own goals and to motivate you. If your whole family knows you are trying to lose 10 pounds for example, they will be quicker to help you from slacking on your diet or workouts. Moreover, they will be there to cheer you on when you succeed.

One of the most common reasons people stop a program is they simply get bored of it. If you are doing the exact same routine of squats, lunges, leg extensions and curls for months who can blame you for getting bored? The key is keeping your workouts changing and dynamic to keep your intensity up , this can be done by simply changing the order of exercises or picking up a new program altogether. This is also beneficial for your progress physiologically as your body will not be able to adapt to your routine and you can continue pushing it.

This will probably be the easiest tip for a lot of people to follow as it just requires taking a break from your workouts. If you continue working out day after day, week in and week out, it can be very taxing on not just your muscular system but your central nervous system as well. This is why it is beneficial in the long run for you take a SCHEDULED week or so off every 3-6 months. When you return to your normal routine or maybe a new one like tip 9 recommends, you will feel more refreshed then ever. Who knows you may even break a few new personal records.

Tags: best fitness tips,fitness,fitness tips,How to lose weight,lose weight,tips to lose weight,

Brad Kelly is a Certified Personal Trainer, Certified Performance Enhancement Specialist, Certified Correctional Exercise Specialist. He is currently designing truly unique and comprehensive programs to help individuals or teams lose weight.

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5 home remedies to lose weight

2012-04-04T23:15:00.000-07:00

“You cannot lose weight at home; the only way to lose weight is by going to the gym 3-4 times per week”. This is what most people believe and although this is one of the most effective ways to get fast results, there are still other ways or home remedies to lose weight. In this post we will discuss 5 home remedies that are simple and easy to introduce in your daily life.

If you can’t find any snacks (chocolates, potato chips, sweets) in your kitchen cupboards you won’t eat them! This is a very simple technique that works great. Take pre-caution measures and empty your cupboards; remove all sweets, chocolates and other snacks that are ‘bad’ for your diet. Instead add more fruits on the kitchen table, unsalted popcorn, nuts, green tea and other snacks that are calorie friendly. Avoid these foods and give preference to foods that increase your metabolism.

#2 Remedy: Get the right tools

Having the right tools when you need them is very important. We are talking about kitchen tools that will help you prepare your food in a healthier manner and in a diet friendly way. For example:

A Kitchen scale: If you follow any diet or recipe you will need to measure your ingredients and food portions.

A collection of healthy recipes: The web has a plethora of weight loss recipes but in most cases you can’t find them when you are ready to cook. So, get prepared in advance and either bookmark or print your favorite recipes, prepare your shopping lists and make sure that you have everything in place before you start.

Olive oil: We love olive oil since it is healthy (can lower you cholesterol levels) and has less fat than other alternatives (butter, corn oil etc.). Our Combination diet promotes the use of olive oil for cooking and so is the Mediterranean diet and DASH diet.

Steamer: This is optional but very useful when you have one at home. A steamer will cook your vegetables and other food saving you a lot of calories.

You may also need an egg separator (to separate the egg white with the yolk), a fruit juicer (to prepare your nutritious drinks) and a fat-separating pitcher (to remove fat from stocks and soups).

Eating in front of the TV is a bad habit. The only place to eat is the kitchen table and once you have finished your dinner, try not to snack while watching TV. Snacking usually involves food items that are high in calories and fat so it’s better to avoid them altogether.

While the other home remedies are more for preventing weight gain, the only way to reduce your weight while at home is through exercise. Exercising at home doesn’t have to be intense but it has to be regular. Doing a couple of exercises once in a while will not do any good at all but exercising regularly (at least 2-3 times per week) can generate results. There are many ways to workout at home, you can either get a fitness DVD and follow the instructor (Pilates is a very good example) or you can create your own workout schedule. The most important thing to remember is that your routine should be intense and raise your heart beat levels otherwise you are just wasting your time.

In our Calories4WeightLoss program we have included a 30 minute workout program based on the “Modified Pilates Technique” which you can do at home and get the results you want. The program includes a five minute warm-up session and then demonstrates with illustrations how to practice Pilates efficiently.

Also, do not underestimate the efficiency of household chores in losing weight. Cleaning the windows for example is a great exercise that will keep your house clean and will also act as a great fat burner. Doing gardening work, carpet cleaning, car washing are some other examples of activities you can do at home.

If you made the decision that you want to lose weight and that you want to do it at home then you need to take it seriously. Being at home makes it easier to break your schedule and skip your workouts. It is more likely to choose the comfort of your couch instead of the effort to exercise so you need to make up your mind and take some serious decisions. You need to setup a schedule and follow it religiously, you need to prepare your diet plan and stick to it at all costs. If you fail to have self-discipline then it is more than certain that you will NOT lose weight while at home and none of the above home remedies will ever work. On the other hand, if you are prepared to make sacrifices and if you have the willingness to meet your weight loss goals then you can do it at the comfort of your home. It’s your call.

If you want some motivation to get started then read how to lose 10 pounds in a week to see how a disciplined and determined person can lose weight fast but healthy.

Tags: exercise at home,home remedies to lose weight,how to lose weight at home,remedies for weight loss,weight loss at home,

Alex is editor-in-chief of How to lose weight healthy. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

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7 Practical ways to start losing weight today

2012-04-03T23:43:00.000-07:00

Another year has come to a closure and a lot of people will be filling their resolution lists. Losing weight tends to make it in that list whether being that you eaten a little bit more during the party season or whether your weight has always troubled you. Losing weight is not necessary hard; you need motivation and a good weight loss plan. In this post we outline 7 practical ways to start losing weight today.

I am sure that through the festive season your cupboards managed to get full of everything eatable. This includes sweets, cakes, snacks, crisps, dried mixed nuts, fizzy drinks, alcohol and you name it is there, or what’s left of it. It usually takes ages to go through all that food and by Easter you may still find a box of chocolates hidden at the back.

With so many temptations hanging around at eye level it is almost impossible to keep to a diet. As they tend to say ‘out of sight out of mind’, so start by emptying your cupboards from all those foods which will not do any favours to your health or your weight. (see also: 5 foods to avoid while dieting)

Keeping a ‘diet’ diary before and while you are on a weight loss regime will help you in many ways. First it will give you an insight to what you tend to eat and when. Recording your feelings also helps to find any emotional eating patterns which may later hinder your efforts. In addition, keeping a record of what you eat while on a weight loss regime can help you keep on track and you can always go back and compare, find little calorie disasters you may not known were there, or just simply find what works for you and what doesn’t.

Take all your vital statistics before you start your weight loss regime and then every couple of weeks. Setting a day in which you will be measuring your vitals may be helpful as it can create a solid program for you.

Now what do you need to measure: Your weight will be one but don’t depend only on it for your dear life. Weight can fluctuate especially for women who go through their menstrual cycle. Apart from that you may be losing fat but this may not reflect at the beginning on your weight as there may be a number of changes that take place on your body.

In addition to your weight, try to record your waist and hip circumference. To measure waist circumference use a tape measure. Find your upper hip bone and place the tape measure flat around your abdomen (tummy) and measure around your waist. In the same manner measure the circumference of your hips at the widest point with your legs kept close together.

The important thing is not to find the exact correct point but to measure every time at the same point. This way you will be keeping an accurate record of any changes in your body. If every time you measure a different point naturally it would be misleading.

By this I don’t mean your body type or blood type or any other types you may have read about weight loss dieting. What I mean is find your own diet type. Use your diary to get more information. So what do you like to eat? Are you always on the go? Do you need guidance, a strict regime or a flexible one? Are you good with taking specific foods out of your everyday diet or just cutting down on portions?

Picking up from the shelve any diet it will not necessarily do it for you. Yes ‘x’ diet may have worked with your best friend or family member or girl at work but does it suit you individually? Think of your lifestyle, your food preferences and how feasible something is to follow.

Yes there are good and bad diets in terms of health risks and by all means don’t ingest a tape worm just because it seems the most suitable for you. Do make sure the weight loss regimes you are looking at are safe and are based on scientific evidence.

You done it all, got organised, and been following a diet regime for ‘x’ amount of time but nothing is happening. You have been there a few times and you are frustrated and just attack the next plate of chips and greasy food. Now hold your horses, and don’t despair. Go back to base and think what it that you are doing is. Ask yourself if the regime you are following is the right for you, are you realistic about what you are expecting and most of all are you actually doing it right. Last but not least are there other reasons which may be stopping you from losing weight.

It is important to check that there aren’t any medical reasons involved and I would actually suggest consulting a medical professional before you even start on a diet regime especially if obese. Making sure you are not putting your health in unnecessary risks is very important. In addition, some types of medication may hinder weight loss and even cause you to put on weight. Having appropriate advice is equally important.

Now when you are trying to lose weight keep in mind the following:

1. Depending on the diet regime you are on you may find that your weight loss may take time to kick in. In addition, you may find that there times in which weight loss reaches a plateau. There are ways to overcome these.

2. The diet regime you have chosen may be just another fad diet so it simply doesn’t do anything. Try something different, read what other people may have said about it or look if there is anything else.

3. If you are simply DIYing your weight loss regime, are you actually consuming the amount of calories you need to lose weight? You may have cut down on calories and portions but you may be simply on a calorie balance which means that you just staying the same.

4. Keep in mind that your body takes about 2 weeks to adapt to any diet changes. Usually during the first week any weight lost does not include a significant measurable amount of fat.

5. Have you been realistic in your expectations or plans? Someone may have claimed that on that regime they lost 10lbs in the first week however, is this something realistic or is it just claims?

6. If you are keeping a diary go back and look what you are actually eating. Are you recording everything? The extra biscuit in the office, or picking a chip from the kids’ plate, or a spoonful of this and a pinch of that which you just tried earlier are still calories and food which you have consumed. You will be surprised what you may find.

Setting short term goals can help you keep in track with your weight loss. If you say I need to lose 100lbs sounds daunting and hard work. Moreover, losing a large amount of weight could take a long time possibly a few months. During that time you may have plateau times, ups and downs and so on, it is so easy to lose scope of what you are doing.

Set short term goals such as every 2 weeks. Keep your expectations and goals realistic. If you set your goals too high and to points which are physically impossible to reach then you will just be setting yourself to fail. There is nothing worse psychologically than having worked hard for 2 weeks and battled all temptations and then climb on the scale and be miles away from your goal. But then was that goal realistic?

As mentioned above through a weight loss period you are likely to get ups and downs. As I already have said do not despair and also look at the bigger picture. If you lost 10lbs in ‘x’ amount of time and maybe gained 2lbs back or if you lost 2lbs instead of 5lbs don’t just punish yourself. Pat yourself in the back and say well done. Every little achievement you make is as good. See the positive things you concurred and build on them. Maybe you lost 1lb but managed to stop eating chips. Well done! Build on that and move for the next thing you can achieve. See also: Why I am not losing weight

Losing weight is not all about calories and weight.

Tags: easy ways to lose weight,How to lose weight,losing weight,practical ways to lose weight,weight loss tips,

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara here, and connect with her on Facebook.

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11 ways on how to lose water weight

2012-04-03T01:42:00.000-07:00

Have you ever heard someone say I am having a fat day today? Well apart from the psychological aspect of a ‘fat day’ there are other reasons which can influence how we fit in our clothes and how our body feels. So if one day you fit just right in your jeans and the next they feel claustrophobic it could be that you have water retention.

Water retention (water weight) or fluid retention is when your body will retain excess fluid in the tissues and/or the cavities of the body beyond the normal standards. There are a number of different reasons why your body will retain water. Water retention can be visible such as oedema which is associated with the retention of fluids beneath the skin or in one or more cavities of the body and it usually causes swelling.

As there are a number of different reasons why your body will accumulate excess fluids there are different ways to lose the excess fluids and water weight.

Not a recommended way to lose water weight. People on fast low calorie diets which usually last one week tend to lose mostly water. However, that is not a recommended way to go about losing water weight. If you haven’t really got water retention and you just need to look good in that dress for one night you may just achieve that with following a fast diet. However, you will have most probably dehydrated your body and as soon as you start eating normally it will all come back on.

This is without saying that you will most probably be stressing out your body and could have health risks. In addition a weight loss diet is not always what your body needs. Water retention can be cause due to malnutrition and very low calorie intake (especially if consuming less than 1200 kcal). In other words you could be just exacerbating the problem. Most of all water retention could be the symptom of an underlying health condition and it may need medical attention.

As mentioned above water retention could be a symptom of a health condition so it is very important that you consult a medical professional first before you look at any option. Some of the medical reasons which can lead to water retention include:

· Diabetes

· Kidney disease

· Cardiovascular disease

· Thyroid dysfunction

· Hormonal imbalances

· Pre-menstrual Syndrome

There are a number of other health reasons why your body may retain water and it is most important to follow a correct medical investigation. It is always highly recommended not to try to home remedy or follow box standard diets designed for losing water if are suffering or have concerns that you may be suffering from any health conditions as it could have detrimental effects for health.

You wouldn’t think of it but dehydration itself can lead to water retention. Your body is designed for survival and if you deprive it from what it needs it will hold on for dear life in what it’s got. Drinking plenty of water will also help circulation and clearance of fluids from the body.

It is a misconception to think that since your body holds on to water is better to avoid water.

Eating too much salt can lead or exacerbate water retention. Although it is suggested that excess consumption of salt is unlikely to cause a massive amount of water retention, it definitely will not help with the problem and it is also not recommended for health. It could also exacerbate other health conditions responsible for water retention such as kidney disease and cardiovascular diseases.

Sodium, which is a component of salt, tends to regulate water balance in the body. Sodium is necessary for a number of functions in the body, but as with everything else when in excess can lead to dysfunctions.

A large amount of salt consumed from the diet does not necessarily come from the salt shaker. Processed foods, takeaways, tin food and junk food in general contain large amounts of sodium and salt. Cutting down on such foods, or reading the labels on foods and making healthier choices will decrease your salt intake by a lot more than just not adding salt in your food.

Water retention can be a symptom indicating that the body lacks of protein. Usually very low calorie diets followed for long period of times and vegetarian or vegan diets inadequate in good quality protein can lead to protein deficiencies.

Being protein deficient does not necessarily mean that someone will be underweight as protein deficiency does not always reflect body weight but quality of everyday diet. Someone who is obese could be protein deficient if the everyday diet they follow is high on carbohydrates and sugars and very low on protein.

As mentioned earlier water retention can be a reflection of the quality of the diet someone follows. Diets high in carbohydrates and Glycemic Load have been associated with increased risk of inflammation, obesity and high risk of development of conditions such as metabolic syndrome, and diabetes.

Such conditions can lead in water retention and oedema. On the other hand diets low in carbohydrates, sugars and glycemic load have in general been associated with promoting positive health outcomes. In particular Mediterranean dietary patterns have been suggested by a number of studies as providing a healthy balanced dietary style and decreasing the risk of developing such health conditions as mentioned above, and/or helping to improve health outcomes. Mediterranean style diets constitute of ample fruit and veg, moderate protein intake and fats such as olive oil and fish oils. Such components are rich in antioxidants, minerals, vitamins and omega fats.

As mentioned above, fruit and vegetables contain a number of antioxidant components, minerals and vitamins which help to improve the body’s functions and promote health. They also contain a large amount of water which will further help in keeping hydrated.

Inflammation and obesity largely constitute in water retention. Aiming for weight loss with a healthy balanced diet can make miracles for your body.

Do you feel bloated after you have eaten certain foods? The problem may simply come from an intolerance or allergy to specific foods. Intolerances and/or allergies do not necessarily lead to big allergic reactions but it could be subtle symptoms such as bloating, feeling sick or water retention amongst others.

Allergies and intolerances if unnoticed can lead into chronic inflammations and high amounts of histamine in the body. Apart from the fact that it is not good for your health and can lead to other serious problems, it could lead to water retention. Avoid the foods which irritate your digestive system, make you bloat or just don’t agree with you. If unsure and you have concerns consult a medical professional who can properly assess you for food intolerances and allergies or other metabolic functions.

Lack of movement will affect blood circulation amongst others and can lead in water retention and oedema. Exercise will improve blood circulation and aid with lymphatic function which in result can help in reducing water retention.

You don’t have to rush and join the gym, but you can take a walk, pilates, or use the stairs, cycle or swim. In simple words start moving around.

If you spend a lot of time standing up (in your job for example) or after a long flight you may noticed that your legs feels swollen. Elevating your legs preferably above the heart can help to alleviate the swelling and oedema. Just put your feet up after a long day and place your legs on a stool when you are sitting down.

This may also be helpful for people who suffer with bad circulation. Think of gravity.

Medication can have a dual effect. There are certain types of medication which encourage water excretion such as anti-diuretic tablets. These are usually prescribed by a medical professional as part of treatment for certain health conditions. It is not advised to source the internet to try to find them in the black market in order to help you lose water weight. As with every medication they carry risks and they can have serious complications if taken inappropriately.

On the other hand there are some types of medications which could lead to water retention. Your medical professional should be the one to advise you regarding medications and how to deal with side effects. Always read the leaflets provided with the tablets for side effects or other information provided and if you have any further concerns advise your doctor.

Tags: how to lose weight fast,lose water weight,lose weight,water retention,water weight,

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5 Diet Rules for Beginners to Lose Weight Fast

2012-04-02T02:09:00.000-07:00

The decision to lose weight is easy to make, but it is not always quite so easy to get started on a weight loss diet. There are so many diets promoted in the media that it is almost impossible to know where to start when beginning a diet for the first time. Many diets promise attractively fast weight loss, but often promote an unsustainable style of eating that can’t be continued in the long term. Others offer more long term solutions, but rely heavily on calorie counting and seem to make every meal an exercise in math. Both of which can make following a diet a nightmare.

There is so much conflicting information on the internet, magazines and even according to weight loss experts that it can seem hugely daunting to take on a weight loss diet. Some sources say low carb is the way to go, whilst others swear by low fat. Others say fat is fine, as long as the type is right. Fruit contains essential vitamins and minerals, but has too much sugar; olive oil is full of healthy antioxidants but also full of calories. It’s no wonder many dieters are pulling their hair out with frustration.

It is tempting to dive straight into the diet that promises the most weight loss in the fastest time, but it is important to remember when starting a diet for the first time is that the simpler the eating plan is, the easier it is to stick to and the more likely it is that you will achieve long term results. You need to develop new long term healthy eating habits and steer clear of fads that may only produce rapid short term results. Remember that weight loss is unlikely to be consistent, some weeks you may lose more, others less and some weeks you may even gain weight. Don’t let this discourage you. There are so many factors that affect our weight on a short term basis that it is more important to look at the overall long term picture. Persevere and you will see results eventually.

To help the first time dieter get started, here at some simple top tips to lose weight quickly (but still at a healthy rate).

Healthy weight loss is considered to be 1-2 pounds per week. This may not sound like much, particularly if you are very overweight, but remember if you lose weight too fast, not only is it bad for your body, but you are unlikely to keep it off. It’s definitely a case of slow and steady wins the weight loss race! To achieve weight loss in the healthy range you generally need to reduce your intake of food by 500 to 1000 calories per day. This could be done as simply as cutting out your two morning tea donuts, or perhaps by reducing portion sizes, or making healthy food swaps throughout the day.

Identifying foods high in calories and swapping them for low calorie alternatives can be a simple way to do this that eliminates excessive calorie counting. Swap biscuits for fruit, soft drink for flavoured water or diet drinks and you are well on your way to achieving this goal. Set yourself long term goal weights, and don’t sweat the small stuff. Weighing yourself every day is not productive and can give you the wrong impression. Weigh yourself weekly at the most and set realistic goal weights for months rather than weeks. Take into account a healthy weight for your height and your body type when setting goals. Everyone is different and few of us will ever be the size of Kate Moss, no matter how many diets we follow.

Be aware of what types of eating patterns will fit into your life and you will find easier to follow. It is no good following an expensive meal replacement diet if you are on a budget, or eating ten small snacks a day if you have a hectic job that doesn’t allow you to stop to eat this many times. The easier you make your diet changes, the more likely you will achieve long term results.

Calories consumed in drinks are often forgotten when considering a weight loss diet. Remember some drinks contain are unexpectedly high in calories. Steer away from sugary soft drinks, large milk drinks such as lattes, especially when made with full fat milk and definitely when topped with whipped cream and flavoured with syrups. Remember alcohol is very high in calories, and provides little nutritional value. Not only is it easy to knock back a bottle of wine without really realizing it, you are more likely to eat more as well as a result of those alcohol induced munchies.

Although they may be a full of nutrients, juices are also high in calories, so it is important to limit your intake of these too. Also be aware that many other ‘healthy’ choices, such as smoothies can be high in calories due to their high content of sugar and large size.

Eating small, frequent meals rich stimulates your metabolism, meaning you burn calories more efficiently. Making these meals high in protein and complex carbohydrates also means you will be full longer and less likely to get very hungry and resort to unhealthy food choices or overeat at your next meal.

Most people know fat as enemy number one to the dieter, and they are not wrong. Fat has the highest number of calories per gram of any of the macronutrients; therefore if you reduce your fat intake, you will automatically reduce calories significantly. The simplest way to do this is to always choose low fat options. In addition to this try to reduce fat added in cooking. Switch to low fat cooking techniques such as grilling and flavour with herbs and spices rather than fat. A small amount of healthy unsaturated fat such as olive oil is good for your heart, but keep it to a minimum to avoid those extra calories. Finally, limit your intake of the foods we all know are high in fat, chips, hamburgers, ice cream, you know the ones! See also: How many carbs, proteins and fat do I need to lose weight.

For optimum weight loss, it is ideal not only to reduce the calories you eat, but also to increase the calories you burn. If the calories you eat are more than those you burn, you will gain weight. Conversely if you burn more calories than you eat you will lose weight. Therefore, to increase weight loss, the best option is to burn more and eat less, increasing the energy deficit. Remember you do need calories for normal bodily function, so very low calorie diets are not recommended without medical supervision.

Find an exercise you enjoy, as you are more likely to stick to it. Also think about what fits into your daily routine and what you have time for. Don’t go for a sport just because it is an efficient calorie burner, it is much better to choose something you enjoy that burns less calories, but do it more often. Try exercising in groups or with a friend to increase motivation, and remember to find any excuse to move. Take the stairs or walk to work, it all burns calories. See also: Most effective exercises to lose weight fast.

It is vital to remember however, that exercising does not give you the licence to eat whatever you want. Look into how much exercise is required to burn certain foods; it may be enough to stop you from eating them. The combination of a reduced calorie intake and an increased output is the quickest way to achieve successful weight loss.

Tags: diet,diet rules,diet tips,fast weight loss diet,how to start a diet,start a diet,

Naomi Tupper is a qualified Dietitian/Nutritionist. She has particular expertise in Type 2 Diabetes, weight loss, malnutrition, recipe modification,and menu planning. You can leran more about Naomi here.

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5 reasons to avoid low fat diets

2012-04-01T03:33:00.000-07:00

This week I am touching another popular topic about low fat products and diets. When you walk into a supermarket, you are bombarded with products claiming to be ‘low fat’ ‘no fat’ ‘fat free’ or ‘less than 10% fat’, so it is no wonder that many people have a negative attitude to fat in their diet. Many weight loss diets promote very low fat eating patterns and we are constantly advised to steer clear of high fat foods. Is a low fat diet really the best way to lose weight, or do we need some fat in our diets?

The answer depends very much on the type of fat. Saturated fats found in fatty meat, cakes, pastries, many commercial foods and other animal products such as cheese and full fat milk, can be detrimental to our health. This fat increases the unhealthy cholesterol, low density lipoproteins (LDL) and the total cholesterol in the blood, while lowering levels of healthy high density lipoproteins (HDLs); the type of cholesterol you want in your blood. HDL cholesterol helps to remove the unhealthy fat from the blood stream, preventing the build up of blockages. A high intake of saturated fat in the diet has been linked to heart disease, some cancers, obesity, Type 2 Diabetes and a range of other conditions; therefore it is safe to say that a diet low in this type of fat is the way to go.

Similarly, a diet high in trans fats can also lead to negative health effects, much the same as those of saturated fats. Trans fats are found in many commercial food products such as cakes and biscuits and in some oil based spreads such as margarine, (although this is now tightly regulated, and most margarines now contain very little or no trans fats).

Fat contains the most calories per gram of all of the macronutrients, (carbs, protein, fat and alcohol), therefore it makes sense that reducing them will reduce our calorie intake and assist with weight loss. However, fats are not all bad news. In fact it is necessary to include some fats in your diet, or risk nutrient deficiencies and increase risk of conditions such as heart disease.

The fats that we should be including in our diets are the polyunsaturated and monounsaturated fatty acids (PUFAs and MUFAs). These types of fats are found in fish, nuts, vegetable oils, seeds and grains. A healthy diet should not contain more than 30% of calories from fat, but it is essential to include these healthy fats for the body to function correctly.

We need to consume unsaturated fats to provide essential fatty acids, such as Omega 3 and 6. These cannot be synthesised in the body, but are necessary for numerous processes and functions. Essential fatty acids play a key part in hormone production, cell membrane structure, and cell communication to name a few.

Diets low in unsaturated fats, in particular Omega 3s have been associated with reduced immune response. In animal models, essential fatty acids have even been found to reverse or significantly improve autoimmune diseases. It is also thought that Omega 3s may have anti-inflammatory effects and thus be beneficial for sufferers of conditions such as arthritis.

Fatty acids help to conduct electrical impulses in the nervous system, they are also the building blocks for cell membranes and hormones which regulate function of the nervous system. Omega 3 fatty acid, DHA, is important both for nervous system development in babies and in preventing deterioration of the nervous system in the elderly. It may delay development of conditions such as dementia and Alzheimer’s disease and improve cognitive function. Another essential fatty acid, EPA, when combined with DHA may provide benefits for conditions such as depression, bipolar disorder and ADHD.

The fat soluble vitamins A, E, K and D are absorbed by the body via chylomicrons, which are globules of fat. If your diet is low in fat over a long period, you are at risk of deficiencies of these vitamins, as they cannot be absorbed. These vitamins are essential for functions such as bone growth, blood cell development and clotting, healthy skin , eyes and reproduction. As well A and E being powerful antioxidants, fighting free radicals in the body.

Unsaturated fats such as omega 3 fatty acids have been shown to reduce levels of LDL cholesterol and increase good HDL cholesterol, as well as reducing the overall amount of fat in the blood. This protects against heart disease, and is also likely to reduce risk of other lifestyle diseases such as Type 2 Diabetes and stroke.

Due to their role in cell membranes, essential fatty acids play a part in keeping skin and hair healthy. Deficiencies of these fats may result in flaky itchy skin and dry brittle hair. It has also been found that women taking Omega 3 supplements experience less bone density loss over time, indicating a preventative effect in conditions such as osteoporosis.

Omega 3 fatty acids are also thought to have beneficial effects on many aspects of eye health. A diet high in this essential acid can help to protect against macular degeneration, decrease dryness and redness and improve production of tears.

Tags: balanced diet,fat free diets,healthy diet,low fat diet,low fat food,saturated fat,trans fat,

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Why you should avoid very low calorie diets?

2012-03-31T04:58:00.000-07:00

Very low calorie diets or VLCDs are diets that restrict daily food intake to 1000 calories or less. This is often done with commercial meal replacements, which is the safer alternative, as these are usually formulated to contain appropriate levels of vitamins, minerals and other nutrients to meet daily requirements. Meal replacements such as Optifast and Sureslim are increasingly popular and provide a nutritionally complete approach to VLCDs.

The second, less desirable way is a calorie counting approach (see also: how many calories to lose weight), involving restriction of foods intake or eating solely one type of food such as in the grapefruit or cabbage soup diet. This type of diet can result in serious nutrient deficiencies not to mention antisocial eating behaviours. Whichever way they are carried out, VLCDs can be have extremely serious side effects and are not recommended unless prescribed by a medical professional for very short term use.

Research has found that VLCDs are generally safe when used under medical supervision in those with a BMI over 30, and may be indicated in those with a BMI between 27 and 30 if they have health complications due to obesity. For this group of people, large amounts of rapid weight loss may produce health benefits. However, for people with healthy or even slightly elevated bodyweight, there is no need for such a strict diet, and to follow a VLCD may even be dangerous.

The average woman requires 2000 calories per day, whilst men need about 2500 to maintain their weight. This is an average figure however, and differs significantly from person to person depending on activity levels, body composition, weight and height (Calculate your BMR here). A VLCD provides less than half the calories required for weight maintenance, which although it may result in weight loss, can also cause serious health problems and is unsustainable and dangerous for long term use.

As you are not consuming sufficient carbohydrates for the body to obtain energy, another source to supply the body with the energy needed for day to day life is needed. Thus the boy starts to break down protein and fat to obtain this energy. Whilst fat is generally not too much of a concern in overweight people, protein breakdown or ketosis can result in loss of muscle and organ tissue. Although you will be losing weight, half of that weight is likely to be muscle loss. This works against long term weight loss as muscle burns more calories than fat in a resting state, thus by decreasing muscle mass you may in fact reduce your metabolism, meaning it is harder to keep weight off when the VLCD is finished.

Initial weight loss can be extreme. However, this is likely to be due in part to a large amount of fluid loss. Before the body resorts to protein and fat for energy, it will first breakdown the bodies emergency carbohydrate stores, called glycogen. Glycogen is bound to water molecules, thus this loss of glycogen can also lead to water loss.

Minor side effects of VLCD include fatigue, constipation, diarrhoea, dry skin and nausea. There is also a high incidence of gall stones in VLCD followers. Followers may also experience extreme hunger and cravings. These side effects are associated with fast weight loss.

Other more serious effects can occur is a VLCD is followed for a long time, or is not followed correctly. A very low calorie diet that does not provide sufficient vitamins, minerals and electrolytes is followed, deficiencies can occur. Loss of bone mass is a likely consequence of long term low calorie intake, as the diet will not provide sufficient calcium to maintain bone density. Electrolytes such as sodium and potassium may also be lacking. These are essential in the cellular processes in the body and if an imbalance occurs can result in serious consequences such as heart failure. General deficiency of other vitamins and minerals can cause a range of other side effects ranging from minor to very serious such as renal and liver disease.

This is why VLCDs are only indicated for weight loss in obese individuals and must always be followed under the supervision of a health professional for a limited amount of time.

A VLCD is an extremely antisocial way of eating. Whilst on the diet you cannot enjoy meals with friends and so may end up avoiding social situations where eating is involved. There is little variety in VLCD, as you are usually limited to a range of calorie and nutrient controlled powders, shakes, and puddings that fit your eating plan. (see also: Best diets to lose weight)

Whilst a VLCD may help you to lose weight, it does not help you improve your eating and develop healthy habits to maintain your weight loss in the long term. It may produce a quick fix, but may followers report gaining weight back quickly when the diet is finished. There is no focus on normal natural eating patterns and how to choose the correct foods for a long term healthy diet. When the controlled diet phase is completed it is easy to return to old eating habits, which can cause quick regain of weight especially since calorie requirements are likely to be reduced with a lower body weight that previously. (see also: weight loss with crash diets)

In conclusion, a VLCD may be indicated for very obese people under strict medical supervision. However it is not recommended for those who do not need to lose large amounts of weight and is not a long term weight maintenance option. A VLCD can be dangerous if not followed correctly and should only be used for a short period of time.

Tags: 2 week diets,crash diets,diet,low calorie diet,very low calorie diets,VLCD,

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Does exercising on an empty stomach burn more fat?

2012-03-30T05:48:00.000-07:00

If you have spent a decent amount of time talking to different people about the best way to lose weight, you may have heard the advice…

“Do your cardio in the morning, before you eat”

The basic idea behind this well known theory, is that when you haven’t eaten all night and are in “fasting mode”, all the calories you burn in a workout will directly come from your body fat stores, because you cannot use previously eaten food as energy. Physiologically this is a great approach for extra fat loss; however, there is one more question I think you need to ask.

“Besides body fat, what is another source our bodies can burn for energy?”

The answer is MUSCLE, and this is never a good thing trust me, no matter how bad you want weight loss, you do not want muscle loss. Too intense of cardio in the morning can burn away hard-earned muscle, but that does not mean this method is useless. There is a relatively simple way to get around the issue, just to be safe eat a small amount of protein or 5g of BCAAs and 5g Glutamine in a shake prior to exercise.

True, a lot of the protein you eat prior is going to be burned off as energy for the workout; however, the positive effect of it preserving muscle tissue is well worth it in my opinion. Keep in mind however, during this workout you will have no recently eaten carbohydrates and fats to use as energy, so you may find it harder to keep the intensity as high as a mid-day workout.

Nevertheless, I think a common misconception needs to be cleared up before we discuss this method of cardio further.

Many people believe the reason you burn the fat directly from fat stores upon waking is that your body is in a glycogen-depleted state. However, this is not the case, you see when you go to sleep, after around 30 minutes, you enter the deep sleep phase, during this phase, 95%+ of the calories you burn are from free fatty acids because it is such a low intensity period. Therefore, since the primary source of energy your body uses during sleep is fatty acids, experts agree when you are awake you will not have to mobilize fatty acids to be used for energy; therefore they are far more likely to be used as energy first.

In the end you need to understand when dealing with our bodies, things are never simple and no one can tell you one way is 100% better then the other. There are far too many factors involved to justify saying, “Morning cardio is FAR superior then mid day cardio”. However I do think it is useful and do recommend it be used, but rather as a way to split your cardio in half.

For example if you normally do 40 minutes of cardio daily, I recommend upon waking you eat a small amount of protein, then do 20 minutes of cardio. Continue as normal and do the last 20 minutes mid day, research has shown for years that splitting your cardio up into multiple sessions is very effective in squeezing out more fat loss due to EPOC.

EPOC or Excess Post-Exercise Oxygen Consumption means our workouts have an “after burn effect”, meaning immediately after a workout we are still burning more calories then if we never worked out. This elevated state of calorie burning begins to diminish soon after a workout however, although some experts claim EPOC does not have as big effect on fat loss as some people say; studies have shown it does help. Furthermore, everyone I have recommended it to has seen improved results over one cardio session a day. It may not be a huge difference, but every inch counts.

That is what long-term weight loss is about, like almost anything in life, getting healthy is a game of inches. Saving an extra 100 calories a day may not seem like a lot but that is 36,000 calories a year, which is roughly 10 pounds of fat saved!

Therefore, I urge you to take any advantage you can get in your day-to-day training, before those extra inches you did not go end up being a few extra inches around your waist. See also How to get motivated to start exercise.

Nevertheless, most of all I wish you good luck in your health goals, becoming healthier is the greatest step you can take towards true happiness. Money can buy many things, but it cannot buy good health once you lost it, fitness is the closest thing we have to the fountain of youth.

Tags: best time to exercise,exercise on empty stomach,morning exercise for fat loss,when to exercise,

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10 snacks under 100 calories for your sweet tooth

2012-03-29T06:44:00.000-07:00

You sometimes need to eat something sweet but at the same time you do not want to ‘break’ your diet. Finding low calorie snacks and desserts can be a challenge, so here are some recipes and snacks less than 100 calories to keep around the house for those moments of temptation. They are delicious and easy to prepare and will satisfy your sweet tooth without adding extra calories to your daily diet.

This tasty treat is one that you can make on your own or get in the frozen foods aisle of your supermarket. Chocolate covered bananas make for an excellent dessert with only a few calories and yet numerous health benefits! When making your own chocolate covered banana you want to use half a banana and about a half ounce of dark chocolate. For frozen bananas you can check the nutrition label for calorie information, but often they are smaller bananas than what you would see in the fresh produce aisle.

Crepes make a great sweet snack because they can be bought or made in large quantities and quickly wrapped with some fresh fruit for a refreshing and low-calorie treat. The crepes you make or buy should be only about 5 inches across or else should be cut in half. Fill with ½ cup of fruit such as cinnamon apples. For breakfast the thin, delicate sweetness of a crepe is also a great alternative to its heavier cousin, the pancake.

Mix a third a cup low-fat frozen yogurt, a cup of frozen berries, and a handful of ice and blend for 20 seconds for an excellent on-the-run snack. Since all of the ingredients are frozen there is no concern for fruit spoiling. Those who usually buy fresh product may even have a reason to switch; frozen berries are picked at their peak and often have more nutrients than fresh fruit that is out of season.

Among the greatest inventions of the popcorn industry is the 100-calorie microwavable bag. If you’ve never tried kettle corn it is lightly sweet and salty. Add that to the vast amount of fiber popcorn can add to the diet and you’ve got yourself a healthy yet sizable treat.

1 ounce (about 3 large pieces) of unsweetened dried mangoes is a snack great for those who like a bit of work to their food. Other dried fruits make great snacks too but try to go for the unsweetened variety; I promise the fruit has enough sugar on its own!

Fancy coffee is not usually considered a snack, but it should be. With sugar, cream, syrups, and chocolate as common ingredients it can be easy to get even as much as 400 calories in a large beverage! So how do you get to a 100-calorie coffee? First, order a coffee that is about the size you would get in a restaurant. Most coffee joints offer 12 ounces as their ‘small’ portion, but for some this is simply not enough caffeine. If you feel the need for an extra jolt, ask for another shot of espresso in your cup. Coffee itself has virtually no calories and may actually have some antioxidant benefits. A 12 oz. cappuccino made with 1-cup non-fat milk, and a single packet of sugar gets you to about 100 calories. For adventurous coffee drinkers you can get a double shot of espresso, add a tablespoon of light cream, a tablespoon of chocolate syrup, and a packet of sugar for a small but stimulating dessert-like effect.

Walnuts are a very healthy nut and actually stay fresh longer when coated in chocolate! Combine about 4 walnut halves with about 15 grams melted dark chocolate (a quarter of a normal chocolate bar). This snack is a bit high in fat, but also a good source of protein and sugar, which makes it a great pre- or post-workout treat.

This may be a flashback to your childhood lunchbox, but there are some great reasons to get more raisins in your day. Grapes are rich in antioxidants that, like red wine, can help to prevent heart disease. Additionally, these small boxes are easy to keep in a purse, a gym back, or at the office, making this snack ultra-portable as well as ultra-healthy.

Seeding a pomegranate is a quick way to stain your clothes. The solution? Seed the pomegranate underwater. After you pull the seeds out they will sink to the bottom while the bitter while pulp floats to the top. Skim the top and strain the seeds. Once dry, they can be refrigerated and last for a week or more. Mix ½ cup of these seeds with about ½ cup of plain non-fat Greek yogurt and enjoy!

Lets end with a classic here. Rice crispy treats are a nostalgic and easy snack that you can bring just about anywhere. Individual packs are 100 calories and just as delicious as when you were a kid!

Tags: 10 snacks under 100 calories,100 calorie snacks,best weight loss snacks,healthy snacks,sweets under 100 calories,

Juli holds a Masters Degree in Human Nutrition and she is currently in the process of getting her PhD in food science with an emphasis on sensory evaluation of foods. She also holds an undergraduate degree in Psychology.

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How to calculate your basal metabolic rate – BMR

2012-03-28T07:19:00.000-07:00

The Basal Metabolic Rate or commonly known as BMR, is the amount of energy (calories) required by the human body to carry out bodily functions such as blood circulation, breathing and digestion. In simple words it’s the number of calories your body needs per day in order for the body organs to function properly. Factors affecting BMR include the gender, age, weight, height and activity levels.

BMR differs for men and women. To calculate your BMR you can use the formula below or alternatively you can use our BMR Calculator. Note that the result of the BMR calculation is in calories.

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Knowing your BMR is important especially if you are trying to lose weight. Since BMR is the minimum amount of calories you need to consume on a daily basis in order for your body to function properly, following a diet that goes beyond this number is not healthy and may cause other more serious health problems.

Once you have calculated your Basal Metabolic Rate and depending on your activity levels, you can calculate your daily calorie requirements

The table below shows an estimate of the Basal Metabolic Rate of men and women based on their height (in feet)

Basic Metabolic Rate (Calories) for men and women

Tags: basal metabolic rate calculator,basic metabolic rate,bmr,bmr calculator,bmr definition,BMR formula,calculate BMR,what is bmr,

Alex is editor-in-chief of How to lose weight healthy. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

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Best diets to lose weight

2012-03-27T07:23:00.000-07:00

If only I had a penny every time someone asked me: ‘Which one is the best diet?’ I would be rich by now. Well what does make a diet be the ‘best diet’ for losing weight? I would say that each and every individual on this world would have their own answer. Some of the elements I would look in a diet are:

1. Good weight loss results would be one element. Losing weight is the aim so it does make sense.

2. Health outcomes and risks I would say is the next, after all you don’t want to be placing unnecessary risks on your body.

3. User friendliness, in other words how easy is it to follow and

4. Sustainability of the weight lost.

So let’s see what we get in the weight loss world. In our diet menu today you will find:

Mediterranean Style Diets – a combination of health and good weight loss results

High Protein Diets – Popular commercial diets

Healthy Diets – Focus on health

I will first exclude all those fast and radical diets which can have high risks for your health from this category. What is left is the one diet which you have tried and tested and works for you. This is very general as it could be any diet but that any diet is what works for you.

Yes there is such a thing as optimum nutrition and we will look as some diets which do offer that. However, unless a weight loss diet rocks your boat and ticks your boxes it is not the best for you. If you try to do something which you don’t particularly like you will manage to do it for so long before giving up and you could end up hating the whole thing. In addition, not everybody loses weight in the same way or rate. Choose a diet which will suit your preferences and circumstances, will have be health friendly and will return good weight loss results for you.

To make it clear, the ‘Mediterranean style’ is not one diet. The Mediterranean diet derives from the countries which are located around the Mediterranean Sea (approximately 18 countries). Each country and regions within the countries have their own dietary habits, customs, cooking practices and so on. So we are talking about a dietary pattern rather than one diet.

To the point however, the Mediterranean dietary pattern has the subject of numerous scientific studies and research over the years and it is believed to decrease the risks of developing certain diseases and returning positive health outcomes. In addition, studies suggest that it promotes weight loss.

Some examples of a Mediterranean type diets are:

The Cretan diet

It derives from the island of Crete in Greece. Although it is not a weight loss diet per se or is not designed by some weight loss/nutritional author it has been suggested by studies to be the cream of the crops of the Mediterranean style diets. You don’t have to move to Crete to follow the diet either (although it may sound as a good idea) there is a plethora of cook books and dietary information out there which can provide you with more details. The bonus is that moderate alcohol intake is one main part of the diet.

The Combination diet

It is our very own creation. It is a 2 week diet aiming mainly for abdominal fat. The diet is designed to provide flexibility and a holistic approach to weight loss. What that means is that apart from the diet you get a weight loss package which includes calorie calculator, food diaries, access to weight loss advisors and updates.

The ‘low – carbohydrate’ style of dieting is not something new, however it is in the few recent years that it has gained a lot of popularity. More and more studies suggest that diets higher in proteins and lower in carbohydrates tend to be effective in controlling blood sugar and decrease the risk of development of some health conditions. High protein diets do not go without criticism and scientist are still cautious in their recommendations for consuming high amounts of animal protein.

Why is that? Consumption of high amounts of animal protein has been connected with increasing cholesterol and blood pressure.
Studies do suggest that if consumption of high amounts of animal protein are part of a healthier diet and lifestyle (i.e. coupled with consumption of ample fruit and veg. and an active lifestyle) it actually has beneficial effects to health.
In addition, it is believed that consumption of high amounts of protein can place considerable strain on the kidneys. However, research indicates that high amounts of protein should not lead to kidney problems unless there are existing kidney conditions.
On the plus…
Studies suggest that protein tend to keep you full for longer and therefore people tend to consume fewer calories. In addition, it is suggested that it helps in controlling blood sugar better which has a number of health benefits and it can lead to fewer cravings.

The New Atkins Diet

The Atkins diet has been around for ages and is a classic high protein diet. After having received a lot of criticism of being too rigid and not incorporating any carbs resulting in low amounts of fruit and some veg. it came back in a revised version The New Atkins Diet. The New Atkins diet does incorporate more carbohydrate options and it is still quite popular.

The Ducan Diet

A fairly new diet which gained a lot of popularity after a few celebrities said they are following it. It can be easy to follow as it is not very restrictive. It does make recommendations for a healthier lifestyle rather than just losing weight and for exercise. Although it is not something new or revolutionary it can be a ‘not too bad option’ out of the commercial diets, is not extreme or unhealthy and people do report to lose weight.

The DIY diet

This is the diet which you follow at home by yourself. If following a rigid program is not your cup of tea it is easy to just make your own. The basic principles of any high protein diet are to consume a higher amount of protein, moderate amount of carbohydrates which mainly derive from wholegrain and a moderate amount of fat. On top of this add ample amounts of fruit and vegetables.

You could pick up a cook book which provides healthy, higher in protein recipes and DIY at home. Keeping an eye on the calories will need to be part of your diet if you want to lose weight. You can keep a diary at home or you could also benefit from our online diet tools which provide calorie counter, food diaries and food lists.

These are the diets which mainly concentrate on health first and weight loss second. This is not to say that other diets do not have health benefits it is more like the case that some diets have been designed to tackle some specific health issues. Needles to say however, that if you have any health issues and concerns the best point of contact is your doctor and/or health professional and you should above all follow their advice.

The DASH diet

The DASH diet claims to be designed by a team of doctors and health professionals and to also have been tried and tested before being sold to the public. The main focus of the DASH diet is to lower blood pressure and it was recently been voted in a survey as no 1 best diet.

As it concentrates on blood pressure it recommends low consumption of animal protein. Although there is a main DASH diet plan, each individual is meant to enrol to the official site and get a personalised diet plan according to the information he/she provides (i.e. age, gender, weight etc).

The plus…It does recommend seeing dieting as a lifestyle approach rather than a short event and encourages people to make lifestyle changes. It also incorporates exercise advice. Overall is not a bad diet although it can be too low on protein at times.

The minus…Just because it is designed by health professionals it doesn’t necessarily translate to this diet is good for you specifically if you suffer from high blood pressure or other health conditions. The DASH diet site also recommends checking any diet plans with your own health professional(s) as it could not suit your circumstances. Well if you do suffer from specific conditions your health professional should be advising you regarding your diet in the first place and paying for extra subscriptions may not be necessary.

Also following a very low protein diet for too long may lead to other deficiencies and that should also be discussed with your health professional.

The healthy balanced diet

It is very similar to the DIY diet. You just opt for healthy balanced food options. You can try this at home and could be your cheaper option. It may not recommended for those who are unsure where to start although there is ample of information available everywhere. Couple your diet with exercise or any physical activity and you could have excellent weight and health results.

Consulting an appropriate health/fitness professional is always recommended before making any diet and exercise changes.

A diet is what you make of it. In simple words a diet will be as good or not good depending on how you follow it and how much does it suit your personal circumstances.
Studies which have compared commercial diets between them do not necessarily find large differences in their results. Although some diets may be of better dietary quality what it really comes down to is what works for each individual.
I do exclude those diets which can harm your health though…

Tags: best diets to lose weight,best weight loss diet,diet,diet reviews,diets to lose weight,

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Healthy recipes for Weight Loss

2012-03-26T08:38:00.000-07:00

Sometimes you are looking for a healthy launch, snack or dinner but you just don’t know what or how to prepare it. We have carefully compiled a list of healthy recipes for weight loss that are delicious, can be prepared easily and above all they are calorie friendly. We will continue to update the list on a regular basis and you are welcomed to submit your own healthy recipes.

Low carb meat loaf
Spicy cauliflower
Baked walnut-cinnamon apples
Mixed berries whey-protein smoothie
Green salad with Greek graviera cheese recipe

Low carb meat loaf (serves 8 )

Ingredients

2lb extra lean minced beef, 2 red onion finely chopped, 1 garlic clove finely chopped, ½ red pepper finely chopped, ½ cup fresh parsley chopped, 1 tsp cumin, 3 eggs, 2 tbsp olive oil.

Preparation

Mix all the ingredients in a mixing bowl. When mixture all blended together form a meat loaf on a baking dish. Cook the loaf in the oven at 200 degrees for 45min or until cooked through. Use a knife to check if cooked at the thickest point of the loaf.

Serve with vegetables or salad.

Spicy cauliflower (serves 1)

You can make your vegetable option more interesting and tasty. Eat as a main meal or a side salad to your main meal.

Ingredients

325g (12oz) steamed or lightly boiled (cooked through but with a crunch) and chopped cauliflower.

90g (3oz) chopped red peppers

1 tbsp pine nuts

75g (2 ½) finely chopped spring onions

100 g (3 ½) finely chopped tomatoes

1tbsp finely chopped mint

Sauce: 1tbsp olive oil, ½ tsp turmeric, 1tbsp lemon juice, pinch of cumin, salt & pepper to your taste.

Preparation

Mix well all the ingredients given above for the sauce. Place the cauliflower, pine nuts, spring onions, tomatoes, and mint in a bowl. Add the sauce and toss/mix until all evenly combined.

You can add a pinch of chilly if you like more spice. Taste before adding.

Nutritional Information: Carbs: 9.5g, protein: 6g, fat: 24g,

Baked walnut-cinnamon apples (serves 4)

Ingredients

4 apples , 1 cup of raisins, ¼ chopped walnuts, ¼ tsp cinnamon, ½ tsp natural vanilla extract, ½ cup of water.

Preparation

Preheat the oven at 150 degrees Core and pierce the apples using a fork in several places around the centre to prevent them from bursting. Mix the raisins, walnuts, cinnamon & vanilla in a bowl and stuff the apple with the mixture. Place in a baking dish and put any mixture left over the apples (if any left) and then poor the ½ cup of water over them. Cover with foil and bake for 30min or until tender.

You can serve with Greek style or thick natural yogurt for extra taste.

Mixed berries whey-protein smoothie (serves1)

An easy recipe for breakfast or a refreshing snack beverage. You can use fresh berries instead of frozen if you are looking for a less cold option.

Ingredients

50g frozen berries (blueberries, strawberries, blackberries etc.), 25g whey protein powder, and water.

Preparation

Place the frozen berries and the protein into a mixer/blender. Add half a glass of water and blend. Add water or ice-cubes to your preference.

You can blend with low fat natural yogurt or milk if you like smoothies thicker and with fuller taste.

Nutritional Information:Fat: 0.5g, Carbs: 10g, Protein: 18g

Green salad with Greek graviera cheese recipe (serves 4)

Ingredients

Salad: mixed lettuce, (romain, red leaf, green leaf) 5 cherry tomatoes chopped in half, 1 red pepper, a pinch of fresh thyme, 4 x wedges of greek graviera cheese (if you can’t find graviera use a salty yellow cheese of your preference. Chop and mix together in a salad bowl. Use as much lettuce as you like and as many different varieties you like.

Preparation

Sauce: In a shaker add: 1tspn honey with a little bit of hot water (to mix and liquidise the honey with a spoon).

then add: 2 tbspn olive oil, 1 tsp wholegrain mustard, 1 tsp balsamic vinegar, 1 tsp raisins,. Cover the shaker and shake all together.

Tags: diet recipes,healthy breakfast recipes,healthy launch recipes,healthy meals,healthy recipes,recipes,weight loss recipes,

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How many carbs, proteins, and fats do I need to lose weight?

2012-03-25T09:03:00.000-07:00

If you have spent any decent amount of time researching weight loss diets, there is a good chance you are more confused now then when you started. There are people who recommend high carb diets, low carb diets, no carb diets, high protein diets, low protein diets, low fat diets, no fat diets, or any other possible combination.

I will help you determine which balance you should use, but first you need to realize what it actually takes to lose a pound of fat. One pound of fat is made up of around 3500 calories, so to lose 1 pound of fat you need burn 3500 more calories then you consumed over the course of a few days or a week.

For example, take an individual who has a recommended daily allowance (RDA) of 2000 calories. If that person only consumes 1500 calories a day, over the course of a week (7 days), they will have saved 3500 calories total. That equals 1 pound of fat loss for that week. Therefore, in theory, it does not make a difference which balance of carbs, protein and fats you used that week, as long as you consume a certain amount of calories per day. But, of course, nothing is that simple. Fats, Proteins and Carbohydrates are all used differently in our bodies and we need a proper balance between the three to function at 100%. To help you decide which balance of the three will work best for you I will go over each ones benefits and uses in the body.

The primary function of protein is to repair and build body tissues, however if you do not consume enough carbohydrates alongside with the protein, your body will be forced to break down protein to be used as energy as well.

Proteins are made up of amino acids linked together by peptide bonds. Our body uses around 20 different amino acids to build its various proteins. There are two primary forms of amino acids essential and nonessential. Their names describe them perfectly as our body cannot produce essential amino acids; therefore it is necessary for us to consume them in food regularly. However, our bodies can produce nonessential amino acids naturally; therefore, we do not have to worry about consuming them through food.

Exercise And Protein Intake

Whether the form of exercise is aerobic (cardio) or anaerobic (weightlifting) if you regularly exercise it is recommended you consume more protein to aid in recovery and building muscle. If you are focusing on building muscle, experts recommend no less then 1 gram of protein per pound of bodyweight per day.

Proteins Effect on Satiety

When trying to lose weight, satiety or “The feeling of Fullness” can be a big factor to consider when arranging your diet. Many studies have shown protein has the greatest effect on satiety out of the 3 macronutrients. Also considering 1 gram of protein is equal to 4 calories versus 1 gram of fat which is 9 calories, you can easily see why protein is a valuable tool to use in your weight loss.

Overview of Protein

- Recommended Usage: 15- 30% of total calorie intake

- One gram of protein is equal 4 calories.

- Aids in repairing and building tissues in our body

- May also be broken down to be used as energy

“Carbs” or Carbohydrates are made up of carbon, hydrogen, and oxygen; they are primarily classified as simple or complex carbohydrates. Simple carbohydrates are sugars, while complex carbohydrates consist of starches. Fiber is also a carbohydrate and studies have shown it is important we consume at least 25 grams of fiber a day for optimum performance.

Carbohydrates are the main source of energy used for all bodily functions and during physical exertion. Carbohydrates are also important to help regulate digestion and aid in the utilization of the protein and fats we consume.

For long-term fat loss, studies have shown it is important carbohydrates make up the largest portion of your diet. Although low carb diets work at first by helping you drop water weight they are not superior in long-term fat loss goals in most cases. It is especially important that the largest portion of your diet be made up of carbohydrates if you are an endurance athlete or have a physical job. That way you can be sure you are provided with enough energy throughout the day, and your body is not forced to break down valuable protein for energy needs.

Carbohydrates Overview

- Recommended Usage: 50-70% of total caloric intake

- One gram of carbohydrate is equal to 4 calories.

- Carbohydrates are your bodies’ primary source of energy.

- They can spare proteins use for energy, therefore the protein can be used to build muscle and aid in recovery.

Fats are the most calorie packed sources of food in your diet and the reason why a McDonalds Big Mac or Large Fry can have more calories then three healthy meals. One gram of fat is equal to 9 calories, which is more then twice the amount of calories in a protein or carbohydrate. If you are trying to lose weight, fats should make up the smallest portion of your diet however do not remove them completely. If used in moderation fats can even be beneficial to your weight loss goals.

Small amounts of fat can be spread throughout the day as fat consumption stimulates the release of a hormone that signals fullness, used appropriately this can be a great tool to keep you from overeating.

However, large amounts of fats in your diet can lead to overeating through lack of actual food volume and can slow your metabolism.

Fat Overview

- Recommended Usage: 10-30% of total caloric intake

- One gram of Fat is equal to 9 calories

- Fats are useful in appetite control if used in moderation but add unnecessary calories up fast.

With that slightly in depth look at what Fats, Proteins and Carbohydrates really are, you should understand why having a balanced diet is not just important for weight loss but also for your general health. Nutrition is a vast subject, and we barely scratched the surface today, but it should be enough to help you decide the right balance in your diet.

Tags: balanced diet,carbohydrates,diet,fats,healthy eating,low fat diets,protein,

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How many servings of vegetables a day? 5 servings. Find out why

2012-03-24T09:19:00.000-07:00

How many servings of vegetables a day? 5 servings. Find out why

The keystone message of the medical industry, to eat more vegetables, can be difficult to swallow, but this is one area where you should redouble your nutrition efforts. Why? Eating more vegetables usually result in a slimmer, stronger figure, a lower risk of chronic disease, and a longer life. It’s true that produce is a powerhouse of important nutrients like Vitamins A and C, calcium, and iron, but here are some additional reasons to keep reaching for the crisper.

Texture is an easily forgotten aspect of the eating experience, trumped constantly by aroma and flavor, and yet it plays a key role in the snacks that wreak so much havoc on our waistlines. Food companies are keenly aware that when you’ve got a craving, the odds are that you’ll reach for something crisp. Crisp foods make for great mindless eating, a hazard for those trying to watch their weight. Fortunately there are some excellent crisp vegetables to take the place of processed snacks.

Baby carrots or those sliced on an angle can make a great replacement for chips when paired with hummus.

Mini bell peppers make a great, nutrient dense finger food at only about 90 calories a pound.

For creamy food lovers, cooked cauliflower can be incorporate into a dip for a tasty, healthy twist.

Peas, cooked, masked and mixed with avocado, can make for a low calorie guacamole.

The term ‘antioxidant’ snuck into our food vocabulary so gradually that many people are still unsure of exactly what it means. Here’s a brief low-down: our body is constantly exposed to harmful stressors in the form of UV sunlight, smog or smoke, and even the blackened surface of grilled foods. These evildoers cause oxidation in the body (like human rust) that increases the likelihood of arthritis, heart disease, and cancer. Antioxidants are chemicals formed naturally in many plants such as soybeans, sprouts, beats, and onions and are the body’s first line of defense against such diseases. As a bonus, cruciferous vegetables (broccoli, Brussels sprouts, and cabbage) have a whole additional class of health promoters called isothiocyanates that have been shown to very drastically reduce cancer risk when eaten regularly.

Weight loss gurus are well aware that adding fiber-rich foods to the diet can increase fullness after a meal, resulting in easier weight loss. Vegetables are a great source of both important types of fiber: soluble and insoluble.

Soluble fiber, while not filling, is important for gastrointestinal and heart health. Insoluble fiber is very filling and promotes digestive regularity. Both types promote health and weight loss, but on top of that the vitamins and minerals can fight hunger in a surprising way. Many of the nutrients we need each day go toward cognitive functions like concentration and sharp-mindedness. By eating vegetables that keep a clear, focused head can help reduce mindless eating and fight temptations.

That’s right, vegetables have a great shelf life. Frozen and canned vegetables have lasting power and retain many of their original nutrients. Frozen vegetables in particular are picked and frozen at the peak of freshness, meaning that they may have better flavor and health qualities than even their fresh equivalents. Pre-made frozen vegetables dishes, like those at Trader Joes, are quick and easy entrées on a busy day. With advances in food production vegetables have even taken a leap onto your snack shelves. Puffed vegetables (ignore corn products) and other vegetable snacks can be worth your while as long as the sodium stays low. See also 100 calorie snacks

Much like texture, visual stimulation is a powerful driver in eating behavior. Why consume controversial artificially colored foods when bright beautiful hues are available naturally in the garden? Keeping attractive bright vegetables around the house can encourage healthy eating behaviors. When storing vegetables, keep them at eye-level in your refrigerator, instead of in a drawer, as a reminder of your nutrition goals. Disposing of forgotten and spoiled vegetables hidden in the crisper is just one more deterrent to a healthier lifestyle. On food, colorful vegetable salsa can improve the appeal of a healthy baked fish or chicken dish.

Yes, texture and color are underappreciated, but where would we be without flavor? The heat of peppers, the pungency of onions, the bitterness of greens and the sweetness of tomatoes make for a rich palette of flavors far beyond that of the fatty, salty foods that weigh down the western diet. Incorporating more of these dynamic, rich vegetables into the diet can actually change your taste preferences so that less healthy foods begin to taste bland! Changes in tastes like this take time, but are well worth the commitment. Simply reducing calories can make an impact on temporary weight loss, but adding vegetables can create lifetime habits that result in lasting health.

Vegetables are the most diverse and colorful part of the eating experience and can change your body for the better. Incorporating more vegetables into your diet is less challenging than you think, just stick to these rules:

For a snack, pick vegetables with a crunchy textureExperiment with super-vegetables like broccoli and Brussels sproutsFor better weight loss, eat more fiber-rich vegetablesChoose frozen or canned vegetables for shelf-stabilityBuy pre-made frozen vegetable dishes for a fast weeknight mealKeep vegetables at eye-level in the refrigeratorUse more flavor-rich vegetables like peppers and onions to liven up a meal

Tags: fruits,healthy diet,how many servings per day,lose weight healthy,servings of vegetables per day,vegetables,vegetables per day,

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What’s the recommended calorie intake for women to lose weight?

2012-03-23T10:29:00.000-07:00

What’s the recommended calorie intake for women to lose weight?

The recommended calorie intake for women to lose weight depends on the following factors: age, weight, height and activity level. Let’s see how you can calculate your Body Mass Index (BMI), Basic Metabolic Rate (BMR) and the number of calories you should eat per day in order to lose weight. If you want head over to a real example that shows step by step how to calculate the recommended calorie intake for women in order to lose weight.

Depending on your BMI you belong to one of the following categories:

BMI of 18.5 or less –> Underweight
BMI of 18.5 to 24.99–>Normal Weight
BMI of 25 to 29.99 –>Overweight
BMI of 30 to 34.99 –> Obesity (Class 1)
BMI of 35 to 39.99 –> Obesity (Class 2)
BMI of 40 or greater–> Morbid Obesity

This is more of a scientific classification of your weight and does not necessary mean that if you have a normal BMI (18.5 -24.99) you do not need to lose weight. If you want to lose weight or not this depends on how you feel about your body. The BMI calculation is just an indication that is used for medical purposes. To calculate your BMI you need to apply the following equation or use our BMI calculator:

BMI= (weight in pounds * 703) / (height in inches) x (height in inches)

BMI= (weight in Kg) / (height in meters) x (height in meters)

BMR is the amount of calories our body needs to carry out basic body functions such as breathing, digestion, blood circulation etc. It is the minimum amount of calories you spend each day. You can calculate your BMR using the following equation or using our BMR calculator. Please note that the formula below applies for WOMEN only:

BMR = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

BMR = 655.0955 + (9.5634 x weight kg) + (1.8496 x height cm) – (4.6756 x age)

Once you know your BMR you can calculate how many calories you need per day in order to maintain your current weight. This number is important because if you want to lose weight you need to consume fewer calories than what you need. To calculate your daily calorie requirements you can use the following formula depending on your lifestyle:

If you are sedentary (minimum or no physical activities): BMR + (BMR x 20 %)

If you are lightly active (doing some form of light exercise, e.g. walking): BMR + (BMR x 30%)

If you are moderately active (exercise at least 3 times per week): BMR + (BMR x 40%)

If you are very active (exercise daily): BMR + (BMR x 50%)

If you are extra active (intensive work out on a daily basis): BMR + (BMR x 60%)

Alternatively you can use our daily calorie calculator to perform all the above calculations.

The table below shows the average daily calorie requirements for women based on their weight.

Ok, so you have calculated all the above numbers but what do these numbers actually mean? Let’s demonstrate this will a real example.

The basic Data: Woman aged 40, Current Weight: 70Kg, Height 1.60M, Lifestyle: Lightly active (doing office work, household activities and walking for 1 hour per week).

Calculating the BMI

BMI= (weight in Kg) / (height in meters) x (height in meters)

BMI = 70 / (1.6×1.6) = 27.34

A BMI of 27.34 tells us that this woman is in the category of overweight.

Calculating BMR

BMR = 655.0955 + (9.5634 x weight kg) + (1.8496 x height cm) – (4.6756 x age)

BMR = 655.0955 + (9.5634 x 70) + (1.8496 x 160) – (4.6756 x 40) = 1433 Calories

1433 is the number of calories needed by this woman’s body to carry out normal functioning.

Calculating Daily Calorie Needs

For lightly active (doing some form of light exercise, e.g. walking): BMR + (BMR x 30%)

i.e. 1433 + 430 = 1863 Calories

1863 Calories are needed per day for this woman to maintain her current weight of 70Kg. For this particular woman to lose weight she should consume fewer than 1863 calories per day. If her goal is to lose 2 pounds a month then she needs to save 7000 calories per month (1 pound of fat is 3500 calories). So, to be able to save 7000 calories per month she should reduce her calorie intake by 233 calories. This means that the max amount of calories to consume per day in order to lose weight is 1863-233 = 1630. Following a balanced diet and exercising regularly can speed up this process.

Tags: BMR for women,calorie intake for women,calories for weight loss,daily calorie needs,weight loss for women,women weight loss,

Alex is editor-in-chief of How to lose weight healthy. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

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How To Lose 5 pounds In 2 Days

2012-03-22T12:24:00.000-07:00

“How to lose 5 pounds n 2 days“, now that is something you have probably seen countless times on magazines or book covers, and I am sure it sells many copies. Almost anyone would jump at the chance to lose 5 pounds in 2 days, but is that actually possible, or just a clever trick to sell magazines? Surprisingly it is actually doable for most individuals, as you can technically lose 5 pounds in 2 days, but only around one pound of it will be fat. The rest will come from water weight, which will help you look slimmer, but it may come back just as fast as it disappeared.

Our bodies are estimated to be made up of around 60% water and the amount of water we are carrying constantly changes depending on what we eat, drink and our physical activity.

Therefore, some people will be able to drop 5 pounds off the scale in 2 days, but you need to understand that this will not work the same for everyone. Some people may not be holding a lot of water weight and may only lose 1 or 2 pounds, while some people may actually lose more than 5. The amount of weight you could lose in 2 days is mostly going to depend on the amount of water you are holding at this time. This is why below I have included a helpful list of tips to help you drop water weight.

Consume More Natural Diuretics: A Diuretic is something that will help your body remove excess liquids better by making you urinate more. Foods that are considered Diuretics are normally high in water content themselves, such as lettuce, watermelon, cucumbers, and tomatoes. Caffeine is also a diuretic, therefore any drink containing caffeine could help, such as coffee, tea or energy drinks. However, do not primarily rely on caffeine as a diuretic as drinks using it are commonly high in sugar.

Avoid Salt: High amounts of salt or sodium intake will make your body more likely to hold on to water and cause bloating. Many doctors have even said your body sends you the warning you are consuming too much salt by storing that extra water.

Drink More Water: On the other hand if you are not drinking enough water daily, then your body will begin to hold onto every ounce of water it can to keep functioning normally. The National Academy of Sports Medicine recommends drinking at least 96 ounces of water per day.

Another factor that plays a large role on how much water weight you are holding is your daily carbohydrate consumption, which brings me to my next point.

Have you ever wondered why almost everyone who has tried the Atkins or similar low carbohydrate diets has the same story, “I lost weight quickly at first, but now it came back?” The answer is simple, when you consume fewer carbohydrates on a daily basis; you begin dwindling down your glycogen stores. This directly affects the amount of water weight your body stores and causes you to rapidly drop water weight. This is how low carbohydrate diets promise to “work”. I am not saying all low carbohydrate diets are bad, as some of them can be effective in long term fat loss, I just felt more people needed to be aware on how they work so well the first few days or week.

But as I said before, there is no “cookie cutter” diet I can recommend to all of you readers that will automatically make you lose 5 pounds in 2 days. I wish it were that simple, however there are far too many individual factors affecting your current water weight for me to apply the same concept to everyone. Although, I guarantee if you follow the key points I outlined above, you will lose as much water weight as your body will allow.

Remember losing water weight is not a permanent change, it can make you look better for now, but if you go back to eating high sodium meals like fast food and not drinking enough water daily, you will gain it back just as fast as you lost it. Nevertheless, that does not mean losing water weight is useless, it is still a quick fix and the things you do to lose water weight are healthier for you in the long run anyway.

And with that I wish you good luck in your weight loss goals, remember they may not happen overnight, but once you lose the weight it will truly improve your quality of life.

Tags: how to lose 5 pounds,How to lose weight,lose 5 pounds,lose 5 pounds in 2 days,lose 5 pounds of fat,

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How to get motivated to start exercise

2012-03-21T12:59:00.000-07:00

I must say that this is a subject that hits a chord with me. I am sure I am not alone on that but I am the kind of person who wants to be fit and feel healthy and I am forever making plans and statements about starting exercise. However still getting to move or stick to exercising is a mission impossible.

Needles to say that in all the years I have tried every trick on the book some have worked better than others. So here I have summarised a few ways which are tried and tested and I would vouch are my best tricks to get me going.

I know this is nothing new and I have mentioned it many times before. However, I would say I find it no 1 in motivation for sticking to any activity. I probably sound like I can’t do anything on my own, but hey I get bored easily and lose my enthusiasm very quickly, coupled with some laziness is not a good recipe. Whenever I teamed up with a friend I kept exercising. Having a buddy is more than just exercising. It gives an opportunity to have a social time, have a laugh on the way, push each other and motivate one another. There were many of times in cold winter rainy evenings in which I would never have left the comfort of my couch for an exercise class but I did as it was more fun going with my buddy.

This brings us also to the point of make sure your exercise buddy is someone who you get along with and is fun to be with. If your buddy bores you to death or they are unreliable it may not bind very well.

Exercising is not just going to the gym. I have read in many of articles or books that unless you are pumping iron (weights) you are not doing anything. Ignore that, trust me. Resistance exercise with the use of weights and/or going to the gym has its own value and benefits but in my opinion is not the only thing you can do. So use your imagination on this. Do try different things and opt for the one you really like. Doing what you really enjoy is a motivator on itself to make you want to keep doing it.

Things like pole dancing lessons, zumba fitness, and ballroom dancing are becoming more and more popular and readily available. A lot of these activities are a lot harder than it may seem like it and you will be getting a really good work out. I remember joining a pole dancing class (more specifically pole aerobics) a few years ago and it was a pretty novel thing at the time. Well to my surprise it was a hard workout and it did take me a week to walk after it (exercise induced muscle soreness). Ok this may not sound very good but my point is that I did enjoy it so much that I kept going for months and got some really good fitness out of it. Getting fit or exercising was the added bonus of having fun with a group of girls, and feeling more confident in the way I carried myself. There are numerous fun ways to exercise (see also 5 fun ways to lose weight) some other examples could be martial arts, Pilates, box exercise, horse riding, and boot camps amongst other things you could do.

Do make sure you do go to a certified and legible place though as apart from other safety issues you could end up with loads of injuries. This would apply to any form of exercise class.

! It is important that the instructor is adequately trained and has the knowledge and skills to teach whatever is meant to teach. You may often find situations in which dancers will teach dance for example but they don’t necessarily have the skills to show the correct techniques, or provide adequate workouts.

This is my exercise without exercising and is a point I have mentioned loads of times before. That was the most successful exercise adherence I had while I was a poor working university student, but I must say I was at my fittest. You don’t have to be a poor student to do this. All you have to do is use your everyday activities and turn them into a workout. Walk everywhere possible, cycle to work, use the stairs and clean the house. Those good all days I did not have a car or a lot of money to use the busses which may sound like a ‘sorry’ story but I had a great body. I used my bike to go to the shops or work, or if I couldn’t take my bike I used to walk instead; as simple as that.

You don’t have to do a great deal of motivating as if you have to go to work you have to go. Well I guess you have to convince yourself to take the bike instead of the car but trust me once you start making it a routine you will just do it. The best is that you will be getting fit and you won’t even feel like exercising. In addition, by incorporating exercise in your everyday life exercising doesn’t feel like an extra chore you have to add to your day. When you see things like chores it is less likely to want to do them as that means more work and more time away from resting and having fun.

Example activities and calorie spending per minute

Calorie expenditure is only an approximate example. This will depend on the intensity in which an activity will be carried out. All these activities apart from a calorie expenditure point they can present an opportunity for challenging your fitness and muscles and provide some benefits. Obviously things like how often, how much, how hard etc are all factors which will influence the results you will be getting. Walking once a week for 5 min is unlikely to provide with great fitness or weight loss gains.

! A plus point for any exercise is that once you start seeing the results you will be even more motivated to keep going. Now that is a good addictive motivator to keep on exercising.
Exercising while you are doing everyday things can also save you loads of money. Thing how many things you can do with that extra cash.

No don’t go beating people up on the street; this is not at all what I am trying to say here. Have you ever been in at the point where you do something and then all of a sadden something clicks in you and it makes you realise what you really want and just go for it. Confused? Do you have these days were you put on an outfit and can’t fit in it or just don’t look good and then get depressed usually? Well don’t get depressed, get angry and get motivated.

What is motivation? A quick internet search will give you hundreds of definitions, but to their core all they are saying is that motivation is the thing, the reason, the drive, the urge that something that makes you want to do something. So you have put on weight the last few months/years or you are out of shape or unfit, is not time to sulk about it. Get angry and use that something to drive you into starting exercising and get going.

I tried for years to stop smoking for years until a close friend died from throat cancer. In his funeral I was sitting with some friends saying ‘why did he keep smoking’; all these in the smoking area with a cigarette in my hand. After that day I stopped smoking in the realisation that you don’t have to have a terminal disease, or for the doctor to say you have to do it, in order to do it. If you lead a sedentary lifestyle, with the everyday stresses, bad eating habits, maybe smoking, or being slightly overweight then you are increasing your risks for developing certain health condition.

Nobody things that it will happen to them but one bad health knocks your door often is late to reverse what damage is done. This in some ways incorporates the factor of learning to love yourself. Regular exercise can have benefits such as help improve blood sugar metabolism and lower the risk of developing diabetes, help in lowering blood pressure, improve joint and back pain, and also help in improving sleep, psychological state and increase energy levels. These are just some of them, as the list can go on.

When the sun is shining on a warm day we want to go out and do things. Use this to your advantage. Build your exercise routines in the spring and summer and just carry them into the winter time. Doing a little bit of planning may help. Try to construct your exercise and make it into a routine instead of doing random things on the spare of the moment. For example go cycling once a day or swimming twice a week, or join a sport. The idea is that if you spend spring and summer building a specific routine then it will be easy to continue with it when the weather is less motivating.

This will require making a financial investment. It would work a little bit as a buddy. If you have specific appointments with a personal trainer it would make you exercise for those sessions. Well if you can’t get going get someone who will drag you out. You could still find a number of excuses why to cancel sessions etc but on the other hand if you are paying you wouldn’t want to waste your money.

Unless you have plenty of money to spare personal trainers can be pricey and is not something you could keep forever. However, on the plus side a good trainer would work with you to motivate you or help you find the things that could motivate you in continuing exercising. So it could be the push you need.

Do exercise as part of another goal like weight loss. If you have found enough motivation to lose the extra pounds and want to reach your goals exercise could help you with this. Use the same reasons and drive that push you in the weight loss diet to push you in exercising. See also 10 fitness tips that make a difference in losing weight.

Use little things which can get you up and going. For example studies have shown that music can help in motivating people to exercise. Also athletes some may also use music before a competition to get ‘psyched up’, relax or get energised. Do you want to get running every morning or go to the gym? Wake up and get some music playing. What kind of music wakes you up and gets you going is a personal thing however.

Other little things you could use are a picture of yourself from the past, a picture of a model/celebrity (how do celebrities lose weight) or why not an athlete, a book or an inspirational story etc. There are loads of little things from our everyday life and environment which we can draw inspiration and get motivated from.

Tags: get motivated to lose weight,get started with exercise,motivation to start exercise,weight loss motivation tips,

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How much weight should I lose?

2012-03-20T13:21:00.000-07:00

The amount of weight each person should lose is partly a personal choice. So in some ways aim to lose the weight you want to lose. For some people it may be a matter of losing a couple of pounds for others it may be a lot more. If you do not have a personal goal and are unsure how much weight loss to aim for, there are ways to work it out.

Below we have summarised some of the methods, most commonly used to classify people according to their weight and body measurements. These methods can help you determine if you are overweight, obese or even within a healthy weight range. These classifications are only a guide and they do come with their flaws so do use them as they intended; as a guide.

1. Do not attempt to lose more than 1-1.5 kg per week

Regardless of how much weight you want to lose don’t aim in losing more than 1-1.5 kg per week. When it comes to weight loss ‘too much too fast’ is not recommended for health reasons. It may sound like a dieter’s heaven but trust me it is usually not good. (See also: how many calories to lose weight)

2. Do not fall on the underweight classification.

You may be on your ideal weight or even slightly underweight but you know that there is a bit of a tummy, or an annoying big bottom etc. Well maybe it is not weight loss what you should be looking for. Maybe just eating the right foods, or adding some exercise to firm the areas which bother you could be the answer. On the other hand it could just be the shape of your body, and learning to love what you got is even better.

3. The 2 most important things about weight are your health and being happy.

You may need to lose 200 lbs in order to reach your ideal weight but you don’t particularly want to be America’s next top model. Have the weight you feel comfortable with and happy with even if slightly over the line, as long as this does not affect your health. The truth is thin does not always mean healthy.

4. Don’t get obsessed with numbers such as your weight, your body mass index (see below), calories etc.

Firstly being obsessed may not be a good place to be, secondly all these numbers are guides and not a setting stone. You may find that you don’t lose pounds but inches and fat. How is that possible? Well weight loss can be more complicated than just losing weight; your body’s composition can change, as well as other factors.

Here we have summarized the following, body mass index (BMI) measurement, waist-to-hip ratio and waist circumference. You can use them as a guide to help you find your ideal range of weight. It is always best to use a combination of them for a better picture of your body’s weight.

For example, you may be within your ideal weight range but you may have a high waist circumference which could indicate a high risk to specific health conditions. In simple words you could be carrying a high amount of fat in your belly and this is linked to developing some diseases/conditions. Or on the other hand you could be exercising and carrying a lot of muscle which can lead to a high BMI (i.e. very common with athletes). This doesn’t mean you are overweight.

Ideally you can have direct body composition measurements, such as bioelectrical impedance, which can determine the percentage of fat, lean mass, and water in the body. However, this can be costly and sometimes hard to get.

BMI is a simple way to classify individuals within ranges according to their weight and height.

BMI does not actually measure or show the amount of fat and non-fat mass in the body.

You can calculate BMI as follows:

BMI = (Mass (kg))/(Height (m))^2

BMI = weight divided by (height x height)

For example: If your weight is 60kg and your height is 1.70m then:

60 ÷ (1.70 x 1.70) ? 60 ÷ 2.89 = 20.76

Your BMI is 20.76.

Once you have calculated your current BMI then you can look on the table below to see at which category you are. You can also look at table 2 to see height and weight recommended ranges.

WHR is often used to determine the overall health risk. Increased abdominal fat has been linked with increased risk of developing some conditions. WHR is another simple way of categorising individuals’ health risk according to the circumference of their waist and hip.

It is calculated as:

WHR =Divide the circumference of the waist with the circumference of the hips.

Place the tape around the waist and hips to the areas shown on the picture. The point at which the tape measure meets is the reading of the circumference.

Once you have calculated your WHR you can look at the table below to see if you are within a range which increases risk of developing health conditions. As mentioned it can be used in combination with the BMI.

For example if you are on a normal range BMI but have a high WHR you could be looking at losing weight from your abdominal area (belly). This could be easily achieved with a healthy diet and some exercise. Therefore your weight loss goal could only be a few pounds and even less than a stone but your concentration would be more in what foods you eat and how you can improve the condition of your belly.

Waist to Hip Ratio Chart

Waist circumference is a simplified way of the WHR measurement. Just measure the circumference of your waist as above. Waist Circumference it is often used to determine overall health risks in relation to the circumference of a person‘s waist. Waist circumference can be recommended for those people who may be classified within a healthy range with using BMI measurements but may have excess fat on their abdomen. The table below shows the classifications of waist circumference in relation to the health risk. As mentioned earlier in the case where you need to lose abdominal fat, a healthy balance diet may be most adequate. In addition you may not be measuring weight loss in terms of pound/kilos weight in general but in inches.

Waist Circumference

Women (cm)

Risk of metabolic complications

Abdominally overweight but not obese

1. There is not one fits them all answer when it comes to translating measurement (i.e. BMI) with pounds to lose. There are a number of changes that your body will make during a day, a month and even more during a weight loss regime. There are different body types, genetics, ages, and 100s of other factors which are all pointing to one thing: Everybody is an individual with different needs and circumstances. Even 2 people who appear to have the same height do not necessarily mean that they would have the same weight. Moreover, no one has a stable weight through all their day let along their whole life.

2. Use the calculations and measurements above to find in what range and category you are in. Are you overweight, in a risk of having a lot of abdominal fat, within normal weight range? But don’t forget they are a guide not a setting stone.

3. Once you have an idea of your body measurements you can start planning on what you need to concentrate on. This could be just losing a couple of pounds to feel more comfortable in yourself, or losing some inches of your tummy or losing more weight to get within a normal range of weight.

4. Don’t obsess over numbers. Above all is your health and satisfaction. Lowering the risk of developing health conditions and being at the weight you feel satisfied is a good place to start. If you are however borderline underweight or your goals bring you to an underweight range do reconsider. Your health is important and skinny does not translate to healthy. Start thinking that maybe you should start loving your own body.

5. It is important to think what is it you want to achieve. Regardless of what measurements say what is your own goal? Do you just want to go down a couple of dress sizes even if you are still in an overweight range? How much do you weigh then? For example if you are a dress size 18 and want to just go down to a size 16 your goal could be losing 1-2 stones. This is only an example as each person’s body is different. The point is, do think where you want to be. Set your goal and review your progress.

6. Losing weight versus losing fat. Yes you don’t always have to see it on the scales. There is such a thing as losing fat mass but not necessarily translating to pounds but more in inches or sometimes it is not as clear at all. You could be putting lean mass on. Keeping a record of your measurements sometimes can give you a guide of what is going on. But don’t over obsess.

7. This brings us to the point of don’t just look at finding an exact weight goal from day one. Keep in mind that you did not put on the weight in one day so it is unlikely that you will lose it in one day.

If you have quite a lot of weight to lose set a 2 week goals to start from. It takes about 2 weeks for your body to make long term changes and adapt (this can vary depending on each individual).

Monitor your diet and weight loss and body changes (i.e. lost inches, lost pounds, to hard diet to follow etc.). After that, set your weekly goals and monthly goals. For example you want to lose 10lbs in one month, so you will aim for approximately 2lbs per week. It may be that one week you lose 1lb and one week you lose 3lbs but overall you have reached your monthly goal. Over the time you will know at which point you are happy with what you have achieved.

8. Do it healthy. I think I have already said that a few times. Well here it goes once again. Being healthy is more important than being thin and thin does not always mean healthy. Aiming for a healthy body state, a change towards a healthier diet and lifestyle rather than stressing about how many pounds you should be is probably a better thing to do.

9. If your weight loss is for mainly health reasons then it is also advisable to consult an appropriate medical professional. A medical professional should provide you with the guidance you need regarding your health and weight. I know that sometimes physician may tell you that you must lose weight for your health but often don’t tell you how or how much. Insist in guidance. Don’t be afraid to ask for advice and more information. It is your health and this is their job.

10. In that matter it is always recommended to advise a medical professional before taking any exercise or diet regime, especially if you there are pre-existing health complaints.

Tags: body mass index,how much weight,how much weight to lose,How to lose weight,ideal weight,waist to hip ratio,

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How to lose weight fast but healthy

2012-03-19T13:49:00.000-07:00

How to do you lose weight fast? Search no more, find all the information you need in one place. The guide includes step-by-step instructions, a diet, lifestyle tips, exercise advice and everything you need to learn how to lose weight fast but healthy.

Losing weight fast is not something bad provided that you do it healthy. There are many ways to lose weight quickly but most of them generate short term results. The requirement in this case is not just to lose the pounds fast and gain them back as soon as you terminate your efforts but to lose them and keep them off. The only way to achieve fast but permanent weight loss is the healthy way; healthy does not mean that it cannot be fast, it simply means that you are not going to engage into any fad diets or products that are not safe.

Our comprehensive guide is divided into four sections with each section representing a crucial stage in weight loss. In particular: the preparation, implementation, post-implementation and maintenance stage.

The preparation stage is about the principles of how to lose weight fast and how to get your body and mind ready for this task, the implementation is the stage that explains what to do to actually save calories and accelerate weight loss. The post-implementation stage explains the lifestyle changes you need to make to ensure that you will not get the weight back and the maintenance stage will help you stay on your new weight forever.

How to lose weight fast – The 4 basic principles
15 Tips to lose weight fast and healthy
Lose weight fast – The Diet
How to lose weight fast and keep it off
How to lose weight with exercise

Step 1: Set your SMART weight loss goals

Define in your mind what you mean by “I want to lose weight fast”. Do you want to lose 10 pounds in a week, 20 pounds in a month? What is your real goal? Write it down on a piece of paper and then make sure that it is a SMART goal, for example:

Specific: I want to lose the weight by the end of this year

Measurable: I want to lose 20 pounds

Attainable: Is it possible to lose 20 pounds by the end of this year provided that the maximum amount of weight you can safely lose in a week is 2-3 pounds?

Realistic: Are you willing to make the effort? Losing weight fast is not the easiest thing to do and will require a lot of sacrifices. Are you ready to change your lifestyle, habits, eating pattern, exercise habits and get into the lane of rapid weight loss?

Timely: If you weigh 200 pounds and you want to lose 50 pounds in a month because you have a wedding or a special event to attend then this is not possible. Make your goal achievable and reasonable.

Step 2: Decide on the approach to follow in order to lose weight

Decide how you will approach the whole weight loss process. Are you going to follow a commercial diet and exercise program or you are going to make a plan and define your milestones? We are not against commercial diets or weight loss programs that are based on healthy principles but these days such programs are hard to find. It is important that you choose a program and stick to it for a reasonable period of time (say 2-3 weeks) rather than switching from one diet to the other. To help you identify which programs are good or not read weight loss with crash diets. Is it possible?

Step 3: Find on average how many calories you consume per day

To lose weight fast you need to know how many calories to consume per day in order to lose the weight in the time period you specified. It is important that you analyze your current eating habits and calculate on average how many calories you already consume. So, before staring a diet keep a diary (food journal) for a week and calculate the amount of calories you consume. Also start an activities diary to record how many calories you burn through exercise and activity.

Step 4: Calculate how many calories you need to consume in order to lose weight fast

When you have worked an average for how many calories are coming in and how many calories are going out it is easier to calculate how many calories to lose weight. In simple words weight loss means to use more calories than you eat. This can take place by either decreasing the amount of calories coming in or increasing the calories going out (i.e. with exercise) or both together.

In simple terms 1 pound of fat is equal to 3500kcal. So in order to lose 1lb of fat per week you need to eat 500kcal less per day than what actually need (3500kcal / 7 days = 500kcal per day). In general it is recommended not to lose more than 2-2.5kg per week and not to go below the range of 1000kcal per day.

IMPORTANT: When you lose weight fast you don’t just lose pure fat. You will lose some water, some glycogen (stored sugar) and some protein along with fat.

So let’s demonstrate with a real example:

Assume that you consume around 3000 kcal per day and your energy needs are 2000 kcal you have a 1000 kcal excess which leads to you putting on weight.What you should do as a starting point is to go to at least to 2000 kcal dietary intake in order to have energy balance and not put on weight.If you want to lose weight fast you need to consume less than 2000 calories per day (this is your energy needs)Work out your diet to fall in the calorie range of 1500 kcal per day and you will be losing an average of 1 lb of fat per week (as mentioned above be aware that in reality you will not be losing just pure fat).If you want to lose weight faster (i.e. more than 1 lb per week) then reduce your daily calorie intake but make sure that you do not go beyond 1000 calories per day since this is NOT healthy.

So far we have seen how to set your weight loss goals, how to access your current situation and how to calculate the amount of calories you need to eat daily in order to lose weight. Our next section is the Implementation stage where you will learn how to save on calories and lose weight.

Have a Delayed breakfast. I always recommend this tip so you may have seen it before. Delay having your breakfast in the morning but do not skip it all together. Our body tends to burn fat as a fuel in the morning when blood sugar is at its lowest. If you delay having food for 30min then you burn the fat more efficientlyHave a protein breakfast. Protein will make you feel full for longer and can keep your blood sugar more stable. Apart from the health benefits you will be less likely to feel hungry half way through the morning and have fewer snacks. Healthy cooking practice. You can have all nice fresh and healthy ingredients but the minute you throw them in the deep fryer or drown them in ketchup, mayonnaise or butter there is nothing healthy about them. Not to mention the calorie count. Foods can still taste as good if you grill instead of frying or if you use olive oil instead of mayonnaise. A simple meal like chicken and salad can become a health and calorie hazard in no time. Try roasting with herbs, or garlic, or a touch of lemon and mustard and you will see that it may even be tastier.Use oil spray. An easy way to control how much oil you use when cooking is to use an oil spray. When I refer to oil spray I mean olive oil. Unfortunately a lot of the oil or cooking sprays are vegetable oils which can contain a lot of trans fats or increase their trans fat content when cooked. Yes they may be hugely advertised as being very healthy as they can be low in saturated fats however they do forget to mention the trans fat issue and in comparison the trans fats may be worse for your health than the saturated fats.Remove the skin from the chicken and the fat from meat. Some chefs will argue that cooking meat with the skin or the fat will add taste. Fair enough but that does not mean that you have to eat it after. Apart from the calorific value of fat and chicken skin, it is also not very good for your health.Prepare your lunch box the night before. We all know that juggling work, family, social life, pets etc can be hard work. But even if you don’t have all the added pressures not many people like to wake up an hour early in the morning just to get the lunch box ready. Lunch boxes are usually full of sandwiches, crisps or you just limit yourself in the canteen which hardly has any healthy options or the corner shop. Why not cook an extra portion of the meal you having for dinner. Take that extra portion and put it ready in your lunch box for the day after. Your lunch box will be a lot more interesting than sandwich every day and you don’t have to spend a lot of time on it.Tackle the size of your portion. This does not mean stay hungry or skipping meals. Instead use smaller size dinner plates and fill them once without going for multiple layers. Did your mum tell you to eat all your food when you were little and to this day you can’t help but empty your plate even if you are stuffed? Go for a small portion and if you do finish and want more then have some more. However, don’t fall in the trap of eating a little bit and then a little bit more and then a little bit more…until you managed to eat a whole cow for lunch.Beware of emotionally eating. If you are an emotional eater it could be that your emotions are dictating your hunger. With emotional eating it is not always that you are actually hungry but you do tend to crave specific foods which reflect your emotional state. For example you feel sad you want something to comfort you. There are a number of techniques which can help you to determine if you are emotional eating and/or can help you break the emotional eating cycle.Cut down on sugary drinks. You will be surprised but ‘sugary drinks’ does refer to a large number of drinks. Hot drinks such as coffee, tea, hot chocolate etc. They may not seem as a lot of sugar however, if you do add a spoonful of sugar every time you have a drink by the end of the day you may have just consumed the whole jar. Do you have 3 – 4 cups of hot drinks through the day? In addition, drinks such as squash, ice tea, coke, lemonade, soda, milkshakes etc do contain a lot of sugar. Some fizzy drinks do come in sugar free versions however, there has been a lot of debate regarding the use of sweeteners and to be on the safe side is best to drink them in moderation. Fruit juices seem innocent but they as well do contain a lot of sugars. The 0.5g of sugar in a fruit juice will not tip the scales but when added to all the drinks and sugars you have consumed all day then it does make a difference. See also 5 foods to avoid while dieting.Have a packet of nuts in your bag. Dried fruits and nuts can contain quite a lot of calories. However, they are very nutritious and can make you feel full. Have a packet in your bag, and if you are stack in the tube or traffic, or in the office and you are hungry or just bored have a small handful. They are great in satisfying that sweet or hunger craving and save you from the crisp and biscuit danger.(see also 100 calorie snacks)Sleep well. The body needs sleep to re-fresh and re-organise itself. Chronic lack of sleep can lead to hormone dysregulation and imbalances which can lead to weight gain. In addition, when tired people tend to crave sweet and high in calorie foods. It is called beauty sleep for a reason but also there are health aspects in having a good night’s sleep. Aim for both quantity and quality of sleep. Broken, restless sleep can be as bad as not sleeping. Try to follow some of the relaxation and de-stress techniques / ideas to help you enjoy a good night’s sleep.Get a weight loss buddy. Studies suggest that the success of weight loss clubs is not necessarily due to the diet regimes they use but because of the support they receive. In addition, studies suggest that people tend to have more success with weight loss goals if they receive support from their family circle. A weight loss buddy may help you motivate when you need it, you can have someone to talk to about your plans, progress, problems etc; not everybody wants to hear for the 10th time that you lost 4lbs and how or how much you are struggling to say no to a biscuit. For others it may create a bit of competition which may be the element that keeps them want to continue. However, just don’t let it over consume you.Eat the last meal of the day at least 2 hours before going to bed. Eat your last dinner at least 2 hours before going to bed. If possible have a 10 minute walk after dinner as this will aid digestion and leave your body with less work during your sleep time.Drink plenty of water. In general it is recommended to consume an average of 2 litres of water per day. I prefer to say make sure you are well hydrated especially if you are exercising and/or you are in hot weather.Say no to fast food restaurants. During the period of your diet try to minimize the consumption of fast food. They may advertise it as healthy and ‘diet friendly’ but in reality fast food is processed food which contains a lot of calories, fats and sugars.

The following meal plan is part of our own diet that guarantees fast but healthy weight loss. The combination diet is a balanced diet, based on Mediterranean diet principles, and it is a perfect diet to follow if you want to lose weight fast. It is not restrictive and this makes it easy to follow by anybody who cannot stand crash diets and starving weight loss programs. The week plan below is in the range of 1000-1300 calories per day but you can adjust it for your own needs and requirements.

As a first step follow our guidelines as explained in the Preparation stage and then start our diet for at least 2 weeks and evaluate your results. You can always contact us if you have difficulties or if you cannot get the results you want and our weight loss experts (the authors of the Combination diet) will give you personalized advice and support.

Click here to download the diet in PDF format for easy printing

2 hard-boiled eggs + 2 slices of lean sliced cooked ham2 Rye crackers + 1 Coffee with MilkMixed BeansMixed green salad (2 portions) + 1 spoonful vinaigrette + 2 rice crackers.1 portion fillet of Cod (bake or sauté in 1tsp olive oil) with parsley sauce (2 table spoon).Mixed boiled vegetable + 1 small cup of brown rice1 portion of mixed nuts (AM)

1 banana, 1 herbal tea (PM)

½ avocado + 2 strawberries + 1 spoonful of mixed nuts1 green teaMixed vegetable omelette (3 eggs)2 rye crackers + 1 green teaGrilled beef steak1 portion of rice +1 portion of vegetables1 apple + 1 coffee (AM)2 rice crackers (PM)Scrambled eggs + ricotta cheese2 rice breads + 1 coffee with milk2 burgers1 portion of mixed vegetables1 breast of turkey in marinade2 portions of salad + 2 rye crackersTuna with lemon dressing2 rye crackers + 1 green tea2 pork skewers grilled½ portion of salad + 1 portion ricotta cheese + 2 rye crackersTrout with garlic lemon and pine nuts.1 portion of rice + 1 portion of vegetables.Olive and cheese (AM)1 portion of mixed nuts (PM)Scrambled eggs and ricotta cheese2 rice crackers1 stuffed pepper 1 stuffed tomato½ portion salad2 burgers1 portion of vegetables + 1 portion of cottage cheese 2 rye crackers.1 apple (AM)2 rye crackers (PM)Smoked salmon2 rye crackers + 1 black coffeeVegetable soup1 portion of salad + 2 rye crackers3 pork skewers1 portion of rice and 1 portion of vegetablesOlives and cheese (AM)Mixed nuts + 1 herbal tea (PM)Tuna and lemon dressing2 rice breads + green teaShrimps in garlic½ portion of salad + 1 portion of riceGrilled chicken breast1 portion of salad 1 portion of vegetables + ricotta cheese1 coffee + 1 banana (AM)2 rye crackers + olives with cheese (PM)

So you have managed to lose the weight, now what? It is time to enter the post-implementation and maintenance stages to ensure that you will not gain the weight back. The best way to achieve this is by changing your lifestyle.

As with every weight loss regime I will say that if you don’t change your lifestyle and diet, those things which make you put on weight then you will put the weight back on post diet. This may sound like a glooming prospect; however, weight loss diets should not be seen as the ‘magic pill’ in a vicious cycle. You put on weight and when you want or need to you go on a ‘magic pill’ then you lose the weight so you can go back on putting on weight and pick a ‘magic pill’ when you want or need to….and so on…and on. I am sure some of you may have gone down that street a few times and you may feel fed up with it already.

Tips for a Transition to a Healthier Lifestyle

Tip 1. Look at the food and drinks diary you have kept in the week prior to starting your weight loss attempts. This can provide a valuable education and insight in respect to what you eat and drink every day. Find the things which you could change, remove or replace with a healthier option.

Tip 2. Treat the dieting period as the beginning of a healthier lifestyle and weight rather than a 2 week prison sentence you have to do in order to fit in that dress. If you set yourself up to not enjoy it you will not enjoy it.

Tip 3. Write a list of all the reasons why YOU want to lose weight or have a healthier lifestyle. All the people of the world may tell you about the benefits however, it is your life and it is your body. If you do not want to make those changes for yourself and for your own reasons you will not really be getting anywhere.

Tip 4. Keep the list with your reasons for losing weight and making lifestyle changes in your bag. Use it to motivate yourself and/or remind yourself when you want to give in to temptation.

Tip 5. Keep in mind that once you have managed to lose weight fast, your body will have adapted to eating less junk food, less sugars etc. You will not crave high sugary and calorific foods as much and once you have a high sugary and calorific food your body will let you know that it doesn’t like it.

Tip 6. If you struggling to keep variety in your diet invest in a recipe food which provides healthy eating ideas. Once you get the hang of it use your imagination and you can make food as interesting or as plain as you like.

Tip 7. Make a list of foods which you want to replace with healthier options. Your list can include olive dressing instead of salad cream, olive oil instead of margarine, mixed fruit and nuts instead of a biscuit and so on. This however does not mean that you cannot enjoy all foods. The occasional takeaway or having chips once every week or 2 weeks with a bit of mayonnaise will not kill you. It is the everyday practice which makes a difference.

Tip 8. Make sure that your cupboards are not full of snacks and junk food. If it is there looking at you day in day out you will just go for it. On a lazy day you may think “do I make 2 boiled eggs or just grab a packet of crisps from the cupboard?” Well I know what I am more likely to do…

Tip 9. Introduce physical activity whether it is exercise or just taking the stairs instead of the lift. It can do miracles for your health and weight.

Why exercise? Yes, you can lose weight with a diet alone but adding exercise to any weight loss regime can help to achieve your goals faster and easier. It is also the best way to ensure that you will not get the weight back. Some people may argue that exercising is not exactly ‘easy’. I must admit that if you have never exercised before the first few days will be hard, but do not despair if anybody else can do it so do you.

Going back to exercising, in order to lose weight fast, exercise can increase the calories you burn daily. This takes place while you exercise and when you rest. You do need to use calories to fuel any physical activity, and the amount of calories you use will depend on the kind of exercise and intensity. Moreover, your body will be using some extra calories after you have finished exercising as it will need to recover and build the muscles you just used. On top of all this as you increase the muscles you have in time, your metabolic rate increases which means that in general you burn more calories.

Apart from the weight loss benefits exercise can have added health benefits. By exercising may improve your immune, cardiovascular and respiratory systems, mood and general wellbeing not to mention that you will look good. I couldn’t praise exercise enough and I am sure a lot of you have heard over and over again how important it is to exercise.

Is it hard to exercise? My answer will be yes and no. If you hardly ever used your muscles or if you are obese then even a small walk around the corner may feel like climbing a mountain. If you are relatively active then walking around the corner could feel easy. It is true that in order to have fitness gains you will need to work above the level you are however this does not have to translate to undertaking an army style boot camp regime. I am sure that a number of ‘weight loss’ related television programs do have their participants taking an exercise regime of that sort. However that is television.

My suggestion is to start from your own level. If you have never walked further than going to the car, then take a walk around the block not around the city. This is as good enough a challenge for your muscles and you don’t have to suffer for it. Start slowly and build up on what you have. Exercising should be enjoyable and not a torture if you want to stick to it (unless a torture is what you like which again would be enjoyable in that case). If you suffer and hate it you will not do it or you will give up eventually. Same as with a diet I always recommend to choose the type of exercise you like and work to the level you feel most comfortable with. This way it will feel not as hard and all the ‘after-pain’ should be a lot less.

Do you have to join the gym or follow a set exercise program? No you don’t. For some people it works to go to the gym for but others it doesn’t. Similarly some people find it easier to follow a fitness DVD at home or an exercise class or even have a personal trainer. The choice of exercise is a personal matter and you should opt for what suits your preferences and lifestyle.

Moreover, exercising doesn’t have to be a set program as any physical activity, even playing in the park with the kids is as good. Walking the dog, cycling to work or in the park, swimming, taking the stairs instead of the lift and a game of football with kids are all some of the numerous examples you can exercise without having to put additional time on the side. You can also read: how to lose weight with pilates

To sum up, learning how to lose weight fast is not as difficult as you may have imagined. In this comprehensive guide you have all the information you need in one place. We gave you the basic principles of fast weight loss, tips to lose weight fast, a healthy diet that works and advice to switch your lifestyle to healthy living. Now it’s your turn, set your goals, find your motivation sources and get started today!

Ascherio, A. Willet, W.C. (1997) Health effects of trans fatty acids. American Journal of Clinical Nutrition. 66 (suppl):1006S-lOS.Aspden, W. Caple, F. Reed, Rob. Jones, A. Weyers, J. (2011) Practical Skills in Food Science, Nutrition and Diatetics. PearsonBrill, J. B. (2009) The Mediterranean Diet and Your Health. American Journal of Lifestyle Medicine. 44 – 56Blackman, M.C. Kvaska, C.A. (2011) Nutrition Psychology. Improving Dietary Adherence. Jones and Bartlett Publishers.Clark, C. Clark, M. (2007) The New High Protein Diet. Vermilion.Truby, H. Baic, S. deLooy, A. Fox, K. R. M. Livingstone, B. E. Logan, C.M. Macdonald, I. A Morgan, L. M. Taylor, M. A. Millward D. J. (2006) Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials”. British Medical Journal. BMJ, doi:10.1136/bmj.38833.411204.80

Tags: diet to lose weight fast,How to lose weight,how to lose weight fast,lose weight,lose weight fast,lose weight with exercise,

Alex is editor-in-chief of How to lose weight healthy. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

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How to lose weight in 2012

2012-03-18T15:48:00.000-07:00

According to research more than 50% of New Year’s resolutions are related to weight loss and fitness. If you are reading this you are probably in this category and either you have already setup a personal goal to lose weight in 2012 or you are thinking how to formulate your plan. The purpose of this guide is to give you all the information you need to make a solid and effective weight loss plan or help you decide which is the best path to follow in order to make 2012 YOUR year.

Just saying “I want to lose weight in 2012” is not enough. You need to make up your mind and be specific on how much weight you want to lose, how you plan to make this happen and when. A great way to accomplish this is setting up a SMART goal i.e. a goal that is Simple, Measurable, Achievable, Realistic and Time-Specific. Here are some examples of SMART weight loss goals:

“I want to lose 5 pounds by the end of February 2012”.

“I will follow an 1800 calorie diet and will lose 4 pounds per month. My goal is to lose 12 pounds in the next 3 months”

The weight loss industry is very competitive and this makes things more complicated than they are in reality. Marketers in their effort to promote their weight loss products make exaggerations by promising super-fast results with their ‘miraculous’ programs or pills. This is not the case though. Weight loss is a process that takes time, effort and patience. The individual characteristics of each person are different and so is the approach to losing weight. Some people find it easier to lose weight due to their metabolism while others lose weight slower. What you should do to avoid this trap and fail before you even begin is to ensure that you understand the terminology, basic weight loss concepts and learn how to identify fad diets and products. It may sound complicated but once you have this clear in your mind everything else will be easier and you chances of losing weight are increased. To shed some light into the arena and make it simpler for you go ahead and read the following articles:

How to lose weight if you have a slow metabolism – Metabolism is a famous term and this article will help you understand what is metabolism and the factors that affect your metabolic rate.

How many calories to lose weight – This article explains the math and logic behind weight loss. A must read for everyone who wants to take this seriously.

How to lose water weight – People often confuse “fat loss” with loss of water weight. This article will put things in the correct perspective.

Now that you are familiar with the weight loss principles, the next step is to decide how you want to lose weight and make your own plan. Are you going to use a commercial diet program or will you create your own diet and exercise schedule? This is a very important decision since you need to choose (or create) a program that will fit in your lifestyle and at the same time generate positive results. Over the years we have prepared several guides that explain this process step-by-step.

How to lose weight fast but healthy – This is a huge but one of the most complete and comprehensive guides you can find on the Internet about fast weight loss. It covers everything you need to do including preparation guidelines, a diet to follow and exercise routine.

Calories 4 Weight loss – “Calories 4 Weight loss” is our own weight loss program. It includes a diet plan (Combination diet for abdominal fat), an online calorie counter and personal support.

Best Weight Loss Diets – If you decide to go for a commercial diet program this article will give you the pros and cons of the most popular and effective programs.

How to lose weight in 2 weeks – If you think you can achieve your goals in 2 weeks then this guide is for you

Do not just stay on the theoretic part of weight loss. It’s good to know the theory but to see the pounds go away you need to take action! While dieting you may find useful the following:

What are crash diets? – Do crash diets work and should you follow one?

5 Foods to avoid while dieting – Some foods can do more harm than others, better avoid them.

5 Weight loss mistakes - Do you make these weight loss mistakes?

You may have a great plan and willingness to lose weight but for many reasons you just can’t get the results you want. This is the time that many people quit and believe that they will never lose weight. If you end up in this situation then what you should do is get professional support. Professionals can analyze your situation, the things you have done and the things you haven’t done and recommend ways to correct the problem. You can find a dietician or nutritionist to discuss your problem or you can even get online weight loss support for a lower fee and faster response. You can also find more information in this guide:

Why I am not losing weight

That pretty much covers everything you need to know on how to lose weight in 2012. Do not delay it any longer; the sooner you take action the faster you will be the results.

Tags: How to lose weight,i want to lose weight,lose weight in 2012,weight loss tips for 2012,

Alex is editor-in-chief of How to lose weight healthy. You can connect with him on Facebook, Twitter and Google+. You can also contact Alex for any comments or suggestions about the web site.

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What do you need to know before starting a fitness program?

2012-03-17T16:15:00.001-07:00

When you think about becoming healthier and achieving your fitness goals, the most important thing to realize is there is not just one way to go about it. There are thousands of possible programs and diets to choose from that all could work. Your job is to find out which exercise program and diet plan will work best for YOU. You need to choose programs that fit your lifestyle so it will be easy for you to stick with them, instead of it being a constant nuisance.

Do you have time to cook and eat 3, 4,5,6,7, or even 8 meals a day? Could you cook all your meals in the morning and easily store them for the rest of the day? How many days a week can you workout? These are just a few examples of questions you need to be asking yourself when you are trying to start a program. When going into the program you need to be fully prepared for the best chance of success.

Nevertheless, once you do choose a solid routine you can stick with, you also need to have reasonable expectations for your progress. The maximum weight you should expect to lose while on a proper diet and workout program is 2-5 pounds per week. Losing 5 pounds being a very rare occurrence; usually happening in your first week of dieting, when you first lose water weight. This brings me to my first point…

It is a well-documented fact that when you first start a workout program and dieting, your results will come very fast (see also: how to lose weight fast) the first 6 months to a year of training. During this “beginner period”, it is easy to get your body to build muscle and burn fat, you will also notice constant strength, and endurance gains in your workouts. However once you move into the “Intermediate” stage of training, your body will have already adapted very well to exercise and it will begin to be harder to get results. For most people this is when it is important to bring in harder workout programs and stricter diets, especially for people looking to build muscle and improve strength.

Although when you first start a fitness program, it is going to be relatively easy to force your body to improve and you can expect great progress on simple programs. However, to achieve this progress through training you will have to first experience…

Muscle soreness can worry many people, they have not done a lot of cardio or lifted weights in the past, and now they are sore in muscles they did not even know they had! But I am telling you now, there are over 600 different muscles in the human body and after starting working out, you will feel every one. When you exercise, whether it is by running or performing a bench press you are causing micro tears in your muscle. After this damage is when your muscles begin to adapt and rebuild themselves bigger and stronger for when you repeat that exercise. You will mostly feel the soreness within 24-72 hours of training and that is perfectly normal in the first few weeks of training. However if the soreness lasts 4 or 5 days you may have a reason to be concerned and should stop working that muscle temporarily to make sure it fully recovers.

The term “overtraining” is thrown around a lot these days, but is it really a factor? Many experts including myself believe the word is far too misleading. “Overtraining” in reality is just “overstressing,”, and that is why different people can all workout at different intensity levels without “overtraining”. You see, there are many things we do in day-to-day life that puts excess stress on our body. This can include anything from not getting enough sleep at night to having a troublesome neighbor, or anything else that places stress on you, whether it is physically or emotionally and working out is just another form of this stress. Therefore, a person who gets enough sleep every night and does not have to constantly worry about emotional stress will be able to workout a lot more often without encountering “overtraining”.

But what are the signs of overtraining, and how does it affect you? The first signs of overtraining unbelievably will not occur in the gym. At first, you may notice yourself getting sick more often from a weakened immune system find yourself constantly lacking energy or even develop random aches and pains.

Overtraining can affect you in many ways before it starts to make you lose results in the gym and in your cardio. This is why it is very important especially when following a fitness program (added stress) to avoid unnecessary stresses in your life.

Keep a journal to log your workouts and daily nutrition, keeping a journal not only will help you stay on track but it will also let you look back at exactly what worked for you.

Be sure to weigh yourself only once or twice a week and at the same time in the morning. Many peoples’ weight changes drastically during the day as you eat and drink. My weight shifts by as much as 5 pounds every night.

Be sure to stay consistent with the program you choose, consistency is what I consider the most important thing when you are trying to reach your fitness goals. Constantly cheating on your diet and missing workouts will severely hinder your results. (See also Weight loss mistakes)

Get others involved with your new goals, if you tell your family you are supposed to lose 10 pounds by March 20th, you will feel more pressure to actually achieve the goal and they can be there to congratulate you when you succeed.

Most importantly, keep the program fun, dynamic and easy for you to follow. And with that I wish you good luck with whichever program you decide to employ to reach your goals; the most important thing is you are making changes for the better in your life.

Tags: fitness for beginners,fitness goals,fitness tips,get started with fitness,

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Lose weight when you work full time

2012-03-16T17:39:00.001-07:00

Work is a big part of many people’s time and it can affect all aspects of everyday living. Juggling a demanding full time job, a home, family, friends and all other responsibilities could be leaving you with little time to do anything else. Losing weight when working full time can be hard not only because your work could be leaving you sort of time but also because your work could be the source of your weight gain.

Having a plan is probably the most vital point for managing a weight loss plan. Losing weight can be a lengthy process; you may be able to manage 1 week maybe 2 without any hiccups. But if you are in it for the next couple of months you could easily lose track or just get bogged down by everything else.

Before choosing the diet plan you want to follow think:

What kind of job do you do? For example do you do an office job or are you always on the go; do you work shifts or 9-5 Monday to Friday pattern. These are all factors which can influence your eating and dieting patterns.How much time do you have to spare. It not good to try to commit to an intense exercise plan and complicated meals if you hardly got the necessary time. First find how much time you have (even if not at all) and then look at what plan suits you.What are your job demands and schedule? Going out for business meals, travelling, dealing with stressful situations or working long hours can all contribute to an expanding waistline and bad eating habits.What is your lifestyle like? Your lifestyle outside your job can influence your weight as much. Things like kids, busy social life, family dinners, and lazy partners can all play a role.

Put all these factors together. Make a diagram of what your lifestyle and work is like. Based on that, you can then look at a plan which is best for you.

We may all have been there at some point in our lives. We look at the mirror or try that outfit on and realise that we look nothing like the person we used to be. However, making big decisions and super plans on the spur of the moment doesn’t usually reflect reality. Do motivate yourself but do also remember that you are not super-woman/man. Always think what is realistic and set goals which you can reach easily. Losing a couple of lbs every week may be slow but not hard to do or going to the gym twice a week may be more feasible than going 6 days a week. See also: Benefits of losing weight slowly

Studies suggest that people who have support are more likely to succeed in losing weight. This can be true for many of reasons. Well think about it. Having someone to talk to when things get tough, push each other to stay on the diet, motivate one another or even compete a little bit, are all factors which can help in following a weight loss plan and losing weight.

If you spend a lot of time in work why not have a work weight loss buddy and help each other. However, if you can’t find someone to share your goals with at the office then why not team up with a friend or a family member.

Similar to having a diet buddy, diet tools can help you keep on track, get new ideas and recipes and also see how much progress you are making. Seeing the results can often be enough to motivate you. There are a number of different tools on the internet and they include food diaries, calorie counters, BMR calculators, and recipes.

Sometimes looking at the root of the problem is a good way forward. Your job could be responsible for your weight gain in more than one ways. Start by thinking the simple and obvious things like the biscuit tin in the staff room, the canteen lunch and calorific snacks, the business meals or grabbing something to eat on the go. However, apart from what you can measure and see there could also be aspects of your job which you don’t usually consider as fattening. Stress can be a major and common example. When stressed we tend to crave highly calorific foods; also research suggests that stress can affect how we process and where we store the calories we consume.

Other examples are shift working and lack of sleep. Working night shifts or mixed patterns (day and night) can influence the timing of your meals and hunger patterns. In addition, studies show that it can disrupt your circadian cycles and hormonal processes, all of which can lead to an expanding waistline. Well changing your job may not be the solution but taking plenty of rest, improving quantity and quality of sleep and distressing may be a way of dealing with it. (See also Practical ways to start losing weight)

Lunch can be a tricky matter. Canteen options are not always the healthiest or the tastier for that matter. Being on the go, having something fast and easy and the everyday question of what to have for lunch may be familiar to many people. Preparing your lunch box from the night before can make all the easier to stick to your weight loss diet menus. In the morning people tend to rush to sort the kids out, take the dog for a walk, get ready, run to work etc. Having to think about a lunch box or even finding the time to prepare something healthy can be a hard job.

It can be even easier if you make an extra portion of whatever you cooked for dinner and pack it up as your next day’s lunch. As an added bonus it could provide some respite to your daily expenses.

Most people tend to take their lunch while still working in front of a computer or at their desk. Although it seems like a good idea to save time it is not very good for your weight or health. Some studies suggest that eating in front of a computer or at your desk while working can lead to making poor meal choices, overeating and possible digestion issues.

Your lunch time is the time where you can have a break, walk around, talk to people and enjoy your meal. Removing yourself from your desk and work for that time can also help in benefiting your general health. Even if you do have your meal at your desk is recommended that you stop working. Pay attention on how much you eat and ideally bring in your own lunch from home. Take away meals can be heavy, high in calorie and fat content.

Business meals, office days out, training buffets, etc they can all be unavoidable and a nightmare for your weight loss diet. Picking on a salad when everybody else is having the full Monty is not always as easy either. What can you do? There are always healthier options in a menu. For example opt for grilled, poached, steamed or baked rather than fried or cooked in loads of oil or butter. Also best avoid heavy, and/or buttery, and/or creamy sauces and opt for light lemon/wine sauces, light tomato sauces. Things like grilled fish or grilled meats (any red or white meat) can be a healthier option especially if combined with salad or vegetables. See also: 100 calorie snacks and 5 servings of vegetables per day.

A number of commercial diet plans do tend to include advice for eating out. If opt for a commercial one it my worth making a list of food options you can have when eating out. In addition, chefs and cooks are usually happy to slightly change a recipe such as not add butter, or grill the food, or serve a sauce on the side.

A lot of the desk exercises involve stretching. They are unlikely to hit high on the calorie burning however they can help you relax, avoid getting back and neck aches, and is definitely better than standing still for 8 hours. Some are more complex and challenging. Choose the ones which suit your preferences and your working environment.

This is not the kind of functional training you may have in mind. To explain; I call it functional as it is about turning everyday functions into exercise and/or exercising while you are doing everyday functions. For example cycle to work, or walk to the shops and carry some light shopping back. It may sounds as trivial and hardly functional but actually is the opposite.

Going shopping, going to work, going up and down the stairs are all functions we do every day. Are you dropping some papers to a different floor in the office? Use the stairs. If you do that 5 times a day I bet you will be getting fit. Combine it with cycling to work, or walking to work if it is close enough. Get off one stop (i.e. bus, train etc) before your destination and walk the rest. See also exercises to lose weight and 5 fun ways to lose weight.

If you look around you will see tones of different activities which you do day in – day out and they could easily turn into an exercise opportunity.

Tags: How to lose weight,lose weight,lose weight at work,weight loss at work,weight loss tips,

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How many carbs to eat per day

2012-03-15T19:04:00.001-07:00

Many people are often confused about the role of carbohydrates in a weight loss diet. We got a number of questions from readers asking a very simple question “How many carbs should I eat per day?” In this post we explain in simple terms how to calculate the amount of carbohydrates to consume per day, analyze foods that have a lot of carbs and how to control your daily intake of carbs.

The amount of carbs you should be eating each day depends on factors like your age, height, weight, sex and activity level. The first step to determining the amount of carbs you should have each day is to determine the amount of calories you should have in a day. Total calories are best determined by a qualified professional but can be estimated semi-accurately by an online calculator that takes into account all of the factors listed above. The best calculators are based on a scientifically verified mathematical formula like the Mifflin St. Jeor formula and also take into account your daily exercise or activity level. If you are trying to lose weight subtract 300 to 500 calories from that number. Once you have a number or a range for your total daily calories, divide the number by 8. What you get is approximately the total grams of carbohydrates you should consume each day.

Note: Endurance athletes need more energy from carbohydrates and should divide their daily calories by about 6 instead of 8.

Note: Individuals who are diabetic should consult a registered dietitian or a physician before making dietary changes.

There is nearly an infinity of food products that contribute carbohydrates to the diet, so how do you know which are carb heavy and which are not? Usually you should consult the nutrition label to see how many grams of carbohydrates are in each serving. Pre-packaged foods that are traditionally carb-heavy include snacks such as pretzels, chips, cookies, and candy, but also soda and juice. Yes, even juice. A true serving of juice is about 4 ounces, or about a quarter of a traditional water bottle. When you have a full glass of orange juice at breakfast you can be loading on the carbs long before you’ve even started your day!

On top of this, many of us get a large portion of carbs from foods that don’t come labeled. These are foods prepared by family, friends, ourselves, or even the local take-out restaurant. Rice, pasta, or bread could be the smoking bullet in these dishes, but surprisingly some vegetables such as peas, potatoes, and corn make the list too. All of these items are very high in carbs and should not make up the bulk of a meal.

Finally, we get to treats. A single candy, chocolate, donut, pastry, or mixed drink can pack a punch where carbs are concerned. Here is where moderation is key and it doesn’t have to be painful. Life is worth living and sweets are a great part of it, but they are better enjoyed when they aren’t accompanied with guilt and health expenses down the line.

Unless you are an endurance athlete a good general rule is to have 45 to 60 grams of carbs at each meal and 15 to 30 at snacks. If you are on the petite side, for example if you are a shorter female, you want to aim for the 45 and 15. If you have a larger frame and higher daily calories you probably want to go for 60 grams at meals and 30 grams for snacks. It is important to split your carbs up throughout the day and not to have them all at once in a single meal. When you eat many carbs at once your body stores some in the blood and some in the muscles and liver and everything else gets converted to body fat. It would be great if the body began breaking down fat when you need more energy later in the day, but your body generally drains carbs from your blood, muscles, and liver first leaving you tired and sluggish.

Fiber is technically a carbohydrate, just not one that our body can use for calories. Fiber instead goes through the digestive system straight to the colon as food for bacteria. It may sound strange, but it is important that these bacteria stay happy. Studies have shown that individuals with healthy intestinal bacteria are often lower in body weight and less at risk for some types of cancer. Also, high fiber foods tend to be healthy for many other reasons and are a good choice for at least half of the carbs in your meal. Good ways to include more fiber include eating oats, whole grain bread or pasta, brown rice, and alternative carbs like quinoa.

If you still have the number for the total calories you should have each day, divide it by 40 and that’s the amount of grams added sugar you should be consuming. Sugar found in fruits is almost exactly the same as the sugar you will get anywhere else, be it high fructose corn syrup or table sugar, except for one important difference: nutrients! The value for total ADDED sugar is so low because added sugar has no nutritional value other than calories. If you choose to get all of your sugar each day from whole fruits have at it, but if you want to have the chocolate cake or the breakfast donut you should at least be aware of the amount of added sugar and how it factors into your healthy diet.

Know your total calories and divide by 8 to get grams carbsAim for 45 to 60 grams carbs for mealsAim for 15 to 30 grams carbs for snacksBe aware of major carb sources in each meal and try to keep it to about ¼ of your plate.Try to have at least half of your carbs from whole grain sourcesAim for 30 grams fiber each dayLimit your added sugars to 10% of your daily calories

Tags: carbohydrates,how many carbs to eat per day,major carb sources,total daily carbs,

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9 Tips for maintaining weight loss

2012-03-14T19:54:00.001-07:00

You have spent considerable amount of time trying really hard to lose those extra pounds. You climb on the scales and the moment of truth has come; to your relief and joy you did it. You reached your weight loss goal. What a great moment. But how long does it last?

Often the weight lost doesn’t stay away for too long and it slowly creeps back. Another diet cycle follows, or you convince yourself that the only way is to be on a diet for eternity, or just give up.

If only you knew that maintaining weight loss is not that hard after all. Well for most of the cases. Read on to find out how and why.

Weight maintenance will depend on which diet did you follow to begin with and how much weight did you lose? To put it blandly if you did a 7 day radical – starvation regime and you lost a couple of pounds it is likely that you will put the weight back on. How to maintain the weight? Choose a better diet next time.

Any weight loss resulting from fast (a few days – 1 week), radical, very low calorie diets is mainly water, glycogen and some not significantly measurable fat. The minute you go back to your usual dietary patterns the weight will go back on as water, glycogen and some fat. You can also read how to lose weight fast but healthy for a step-by-step guide on how to lose weight and never get it back.

Plan for the after-the-weight-loss period before you even start a diet. For whatever reason you chose to lose weight and follow a weight loss diet, don’t just treat it as a blip moment in your life which now is over and thank god for that. Treat your weight loss as a time in which you will make lifestyle changes.

Is always best to choose a healthy balanced weight loss diet which will allow you to lose the weight you want and also teach you how to eat healthy and balanced post diet. These little habits which you will pick up on the way are the ones which will help you to keep the weight off.

A lot of the diet regimes these days do contain sections of how to go about it post-weight loss. Take the time to look into them. They may have valuable advice on what to do next.

Well what does make you put on weight? The simple answer for majority of people would be too many calories, the wrong foods and too little physical activity. Look into more specific reasons such as ‘which foods do you tend to eat more’? Is it too many takeaways, too much sugar, big portions and so on? For each person may be a different combination.

The principle however, is one. Whatever made you put on weight to start off is what will make you put on weight again if you don’t change it.

A foods and drinks diary is usually the best way to find those little weight gain nightmares mentioned above. It will provide you with the information of what do you eat, when and how much and you may find patterns which you didn’t know were there.

It is also helpful to include your emotion as well. For example how were you feeling –sad, happy, stressed etc- and what did you eat. You don’t have to be an emotional eater but you may choose specific foods based on your emotions. For example, you have those biscuits in the office every time you are stressed or you have that extra cake every time you meet your friends and are having fun chats.

Changes your dietary habits or your lifestyle doesn’t necessarily mean deprive yourself from specific foods forever. Do have a takeaway day, or a chocolate moment or a cocktails night. Well maybe not have a ‘day’ everyday. For example have a takeaway day once a week or once every 2 weeks or keep those threats for when you go out. Allow yourself a piece of chocolate or an ice cream, biscuit etc once every so often.

You can still enjoy the things you like, only in moderation.

Following from above, set your own plan on when you will be having a takeaway for example. This will help you keep more control on the foods you eat. Be flexible about it, your plan doesn’t have to be setting stone. For example if Friday is a takeaway night doesn’t mean that you can’t have it on a Tuesday instead or that Friday you may choose to eat something else.

The point is more like saying Tuesday was a takeaway night and Friday I fancied a pizza and Saturday we visited some friends and they ordered some food…..Well you either end up losing count and control or when you do want a pizza to feel as if you depriving yourself when you have to say no.

Food is food and is a fundamental need for life and that all it is. Some foods can have harmful effects to health or affect your weight, some foods taste better (depending on peoples taste) some foods have health benefits and so on. However, don’t start putting food in terms of treats or special or any other category. Foods are not rewards, or treats. A takeaway or cake or whatever else you like is a food item which you enjoy and you occasionally include in your diet. Connecting food with emotions can create emotional cycles and can make food items more important than they are.

A lot of people may say I achieved something today or this week so I earn a takeaway or I will treat myself to a piece of chocolate. If you want to treat yourself choose something else you enjoy such a pampering session, or a dress or fishing trip if you are man or a ticket to a game. There are loads of different things you can do and you can find ideas which they will not necessarily break the bank.

Apart from what kinds of foods we eat what is also important is how much we eat. Use a smaller plate and avoid layering the food. If you are still hungry is best to have a little bit more once you finished what you have in your plate. We often pile the food in our plates and eat more than we actually need or past the point of satiety. Also a half empty big plate can make us feel as if there is not enough food but a full smaller plate may not even if the two plates have the same amount of food. See also: how many calories to lose weight

A friend recently said to me that how much we eat does not depend only on how fast our mouth processes it but also how fast our hand puts it in our mouth. This is actually a very valid point. It is easy to lose control on how much you have eaten when your fork goes with 100miles per hour and you pile the food into your mouth. Take your time and put your fork down every so often between takes. Give your brain a chance to realise how much food you eat.

Tags: calories to lose weight,keep the weight off,lose weight,lose weight fast,maintain weight,maintaining weight loss,

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Lose weight and look good for the party season

2012-03-13T20:50:00.003-07:00

The holiday season is fast approaching. There is always a last minute rush to get the rest of the gifts, decorations and a little extra equipment he wanted both the string parts to come.

Everyone wants to look good at a party in the suit they want. With just weeks before the Games start, here are some tips to look better.

Well, I have little time and preparation for the holiday season can be stressful because there is no way to lose weight. What's in your weight or body that concern you most? Do belly fat, firm buttocks, the loss of a couple of inches from your waist, or a couple of books in general? You can not put everything in a few weeks and do not skip more than 5 sizes in 4 weeks (unless you use magic), which is a fact.

If you overload trying to accomplish too much in too little time will most likely setting yourself up to fail and become stressed. Set a goal, for example, lose a few inches from your belly and work on one thing.

As I mentioned above do not have bags of time to be realistic in your goals. Define an end goal and then divide into smaller goals for each week. Think of yourself, it is possible to reach with my circumstances? Using the above example you want to lose, for example, 3 inches from your waist and has 4 weeks to do. Then set your goals for each week, that is, trying to lose 1 pound per week, which could lead to slightly less than one inch per week.

You may have lost a week or so. Always consider your personal situation. You neighbor or coworker may have won a 6 pack in 2 weeks, but what you have your own body and your personal circumstances and what works for your neighbor may not work for you.

In general, you should not lose more than 1 to 1.5 kg per week. Despite the amount of weight that is within a healthy range of features depends on personal circumstances.However, generally speaking, if you try to lose weight too fast, you may lose muscle mass and possibly dehydration of your body.

To understand does not mean that the tactics stringent starvation diets or dangerous radicals. Means for maintaining a strict diet. Make a plan and define your goals and stick to it. Well, do not sue if they do not stick to it, but the only way to achieve results in a limited time is to be strict about what you do.

This is the common mistake that many people do. They think they do not have much time so it is best to starve. First place is not healthy. Also, if you crash diet for more than two weeks, is likely to slow down your metabolism. This in turn results in fact burns less calories and therefore lose less weight.

Overall, not recommended for people to go below 1500-1200 calories per day. The amount of calories your body needs depends on a number of things, including gender (men tend to need more calories), body size and physical activity. If you exercise, for example, your body needs more calories to fuel exercise.

Easier said than done, but watch your stress levels. The countdown to Christmas can be stressful usually spend more money you have, children detachment, the preparation of the dreaded family gatherings, buying food, remembering the Christmas cards and avoiding the long lines at almost any location . Do you feel as if the world is sitting on the shoulders? Well, then time to relax.

Stress can make you gain weight in many ways. With the tension to which we aspire sugary and fatty foods, so be careful with the desires that probably will not try to tell you that you need food, but you need to relax. There are also a number of metabolic and hormonal processes that occur in the body when we are stressed to make it easier to store fat, especially in the abdominal area.

If this does not convince people tend not to look good when they are stressed.

You can be one of the most beautiful organized the end of the preparation for Christmas in August and just relax and enjoy your time. But for the rest of us we approach Christmas, crazy days and the kitchen looks like a distant thought.

When cooking at home trying to cook more than you really need, then freeze the rest.This way you can have healthy food, home can simply take the freezer and reheat.

It is very tempting to take the takeout box on his way home when I was a crazy day.

At this time of year, there are sweets everywhere. If you work someone has to send a box of candy as a thank you for Christmas, if you go to stores that there is a kind of gentle passes sample (try our Christmas cookies, etc), your partner can do a session Test Christmas cake baking and so on.

It's hard to say no if it is right in front of you all the time and is easy to lose track of how many ate the candy especially if they are small pieces of this and that. Just make a rule about the candy and keep it. Or do not eat at all or have a daily diet of 2.3 per day. No 2 to 3 boxes of cakes or whole, but small portions.

Have two weeks of Christmas to fill in chocolate and sweets.

The story usually goes like this:

Christmas is coming and want to lose the extra weight so you can look good for the holidays or just to make room for the holiday frenzy. You spend about 3 weeks (early Christmas early, finish late) eat and drink everything and anything. Then you start in January at the gym and diet for a new you. That's it gonna do this year! You give in March can not come - June start to panic for the holiday season. So diet and exercise to get a flat stomach after a Christmas cocktail, etc, or just give you the blues until the wicked and the upper body of Baywatch. This November Christmas is coming.

Do you spend a lifetime in a circle diet plan to eat what you eat - eat what you've lost - then the power .... and so on ...

If you feel tired and confused reading to see how your body feels to do so. Do not just lose weight for a party, but a decision to have a better lifestyle, may be more active, eat healthy and keep those extra kilos. Make a plan for life and you'll look good and feel good, not just for Christmas.

Tags: christmas diet,Healthy Weight Loss,lose weight,party season,

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