Studies had shown that majority of people who are overweight have diets low in foods containing fibre.

So, how does fibre affect weight loss positively?

The logic is actually quite simple. Fibre-rich foods are filling and low in fat. Thus, when we consume fibre-rich foods, we are satisfied with less food and less fat and therefore lose weight more easily than we consume other food types.

So, then what is fibre?

Fibre is the portion of foods that does not break down when passing through our digestive system. And there are two types of fibre:

• Soluble
• Insoluble

and we need both for different purposes.

Soluble fibre

Soluble fibre dissolves during digestion, creating a gel-like substance that protects the digestive tract from absorbing various substances such as cholesterol, preventing heart diseases. It also aids in controlling diabetes by controlling the rate of glucose absoption.

Soluble fibre is found in:

• fruits
• vegetables
• brown rice
• oats
• rice bran

Insoluble fibre Insoluble fibre enters and exits the body without much alteration. It absorbs water and thus prevents constipation and aids regular elimination of waste, thereby reducing the risk of harmful substances in the colon. Insoluble fibre also reduces the risks of breast cancer.

Insoluble fibre is found in:

• wheat
• beans
• bran
• figs
• artichokes

So, let’s make a point to take some fibre each day - it’s a matter of acquiring this good habit that will help us live better and of course, lighter

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Initially, when I started my weight loss journey, I tend to be rather extreme and started to avoid all my favorite foods like chocolate - incidentally, that’s my favorite brand on the left - and started to feel rather miserable

Have you ever felt like that before?

Life becomes so meaningless and whenever it comes to eating, it’s like nothing but bland and tasteless foods…

Till one day I realize that the principle of ’savor, don’t stuff’

This is especially a great way to reframe and understand that it is absolutely okay for one to continue enjoying their favorite foods while going on a diet!

Sounds contradictory, isn’t it?

Now, here’s the secret:

What I mean is this: whenever you have the craving for some foodstuff, go for it!

Hey Roger, what do you mean?

Let me explain…

When I realize that in effective dieting, quantity can be more important than the type of food, I was really glad!

You see, many of us didn’t realize that it’s the over-eating habit to cause us to put on extra weight and deposit excess fats on our bodies.  For example, whenever I crave for my favorite chocolate, what I’ll do is to just take one or two small squares of it rather than the entire chocolate bar.

In this way, I’m savoring, and not stuffing myself. The calories are still under control and I still enjoy my favorite food and satisfy my desire… effectively having the best of both worlds

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‘Colorectal’ refers to the colon and rectum that make up the large intestine - the last part of the digestive system which change food into energy and help pass waste out of the body.

Food is digested in the stomach and the small intestine. As nutrients are removed from food, it changes into a watery mass. The watery mass passes through the small intestine into the colon.

The colon absorbs the water and the semi-solid waste continues to travel to the rectum. This waste material is known as feces or stool. The stool is stored in the rectum and through bowel movement, leaves the body through the anus.

While there are treatments for colorectal cancer like surgery, chemotherapy and radiotherapy, there’s a good chance that colorectal cancer can be prevented through having a proper diet with three meals a day…

This makes another motivation that we must fight obesity at all costs!

Weight loss should not be embraced for just cosmetic reasons but really should be taken seriously by everybody for health reasons. Given a choice, I don’t believe that anyone wants to be unhealthy and staying in good shape is a great way to be.

Here’s what I found at Wikipedia regarding colorectal cancer prevention and a good diet:

“The comparison of colorectal cancer incidence in various countries strongly suggests that sedentarity, overeating (i.e., high caloric intake), and perhaps a diet high in meat (red or processed) could increase the risk of colorectal cancer. In contrast, a healthy body weight, physical fitness, and good nutrition decreases cancer risk in general. Accordingly, lifestyle changes could decrease the risk of colorectal cancer as much as 60-80%.”

So, let’s eat healthily to minimize our risks of colorectal cancer and many other diseases like stroke, hypertension, etc.

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The FatLoss4Idiots healthy weight loss diet plan is really working!

Feeling at the top of the world, a week after I got back to Singapore from Penang, Malaysia, my weight went down to another NEW Low - even lower than when I completed my diet earlier…

Woohoo… I’m at 79.6 kg and could feel my pants getting looser by the day

As you can see, there’s still a bit to cut down on the middle portion… before I can realistically achieve my goal of 73.0 kg by end of 2008.

Setting a weight loss goal and declaring it to the world is really good - it truly helps me to stay on track.

By doing some simple math, there’s another 6.6 kg to go for the next 6 months. So, I’m pretty confident to reach that goal as it works out to merely 1.1 kg per month.

… well, I learned how to divide and conquer especially during my marathon days where I focus on reaching the next lamp post rather than the finishing post which seem so far away.

Similarly, by focusing on 1 kg each is really not asking for too much - so my goal for end June 08 will be 78.4 kg (a drop of 1.2 kg).

Plus, now I have an excellent and healthy weight loss diet plan - the FatLoss4Diets plan - that I can resort to… to lose a couple of pounds easily in just 10 or 11 days… and all these weight loss tips that I accumulated over the last few years!

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Did I lose 9 pounds as promised?

Well, no… but I did lose nearly half of that.

Am I sad?

Not at all…

First, because I have reached my lowest weight (the first time below 80 kg) in 18 years… now at 79.8 kg !!! So, as a matter of fact, I’m exhilarated.

Second, I know now that I have a trump card on hand whereby I can go on this (11-day) or the other (10-day) diet at any time. Because it’s just one week plus, it’s reasonably easier to follow.

And frankly, I’m glad that this diet is a natural weight loss diet and not some fad diet that promises one to lose 20 to 30 pounds in 3 weeks or something like that. Perhaps, those diets work… but personally, I felt that there’s no need to lose so much in such a short time which could even lead to complications as the body might not be able to cope with such a drastic change.

I prefer the 10-day diet where I simply choose my food according to the day’s specification of how many meals of protein, how many are carbo, and how many are mixed. This 11-day diet is slightly more effective in terms of loosing pounds but need more effort in preparation of food in advance. But of course, that’s an individual preference.

In summary, the Fat Loss for Idiots diets are effective and realistic and will definitely help you to loose a few pounds quickly and easily.

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While the general recommendations for daily calorie intake is 2000 kcal for women and 2500 kcal for men, it depends on many different factors such as age, sex, height and your activity level. To be more effective, you can search for the many online calorie calculators that will tell you exactly how many calories you need per day. (more…)

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Wow! I couldn’t believe my eyes…

After 4 straight days of maintaining my lowest weight in 10 years at 80.4 kg, now the scale shows 80.0 kg!!!

That’s probably my New! LOWEST WEIGHT in about 15 years as far as I can remember. (Hey… it’s hard to put in words the joy that I’m experiencing… that finally, I’m beginning to get where I want to… though there’s still quite a distance to go.)

So far, since beginning this diet 9 days ago at 81.4 kg, I’ve lost 1.4 kg - well, that looks like still a lot short of the 4 kg or 9 pounds that the program promised, but I’m still really glad - some of you in the same situation would surely relate to what I said…

Two more days more to go… what’s the final result? Stay tuned.

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I’m neither happy nor sad…

Happy because I hit my ALL-TIME LOW body weight of 80.4 kg again (from 81.4 kg when I started more than 6 days ago) for THREE straight days in a row! Plus… this is something I have not talked about before… my body fat percentage dropped a percentage point to 25% - my lowest for the last decade!

Well, why then am I sad? (more…)

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Tip #1

Have a glass of water by your bed side so that the moment you wake up in the morning, you can drink a glass of cool water right away. It’s a great way to start you day because a glass of water lets out all your digestive juices and sort of lubricates your body. In this way, you will not miss out water the first thing in the morning.

Tip #2

Water not only flushes out toxins but make you feel healthier if you drink enough. Drink at least 8 to 10 glasses of water. Count each glass of water you drink. Before you realize it, you would have taken 4 to 5 glasses and you’ll most likely drink enough water for the day.

Tip #3

While some people say that water has no effect on your diet since it contains no calories, I would recommend that you drink a glass of water before each meal and during the meal, keep drinking in between. That helps you eat a smaller portion of your food and help you to lose weight indirectly.

Click here for an effective weight loss eating plan.

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Liposuction is a cosmetic surgery operation that removes fat from many different sites on the human body. Although it seems to be alternative for people who are severely overweight, it comes with attendant risks especially when undertaken by under qualified practitioners and some countries are already considering imposing a cooling off period to allow prospective patients a chance to change their minds. If Then what about exercises?

Another alternative to lose weight very fast seems to be going for intense exercise programs like running a marathon or becoming a gym member. However, what is not clearly known is that brisk walking for at least 45 minutes each day would be sufficient to help one to lose weight. In fact, more severe exercises might cause the wrong type of calories to be lost – carbohydrate instead of fat. Now, let’s talk about diets.

Dieting may not seem effective to the layman. However, following diets for quick weight loss can help someone to lose weight very fast. The question is which diet to follow? Often, you might have to experience with a few to find something that really work and stick to it. Thereafter, as long as he or she knows how to adopt a healthy lifestyle of not over-eating, they would likely keep the extra pounds off for as long as possible. And it would even be better if he or she can supplement a proper diet with regular brisk walking. Click here for a proven weight loss eating plan.

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