Showing posts with label Weight loss. Show all posts
Showing posts with label Weight loss. Show all posts
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How to Lose belly fat in a week?

The first thing that people, who wish to lose weight, think about is reducing their belly fat.  It does not matter if you need to lose those extra 15 pounds or a whole lot more.  And it is exactly where they all go wrong.  This article will explain what the biggest mistake of flat belly seekers is, how to avoid it, and achieve your desirable flat belly.

Belly muscles are designed to give balance and coordination for the body's movements.  Constant movement keeps it in shape.  People used to walk and move a lot just a few centuries ago.  These days most of the people sit all day long at the office and as a result their muscles weaken. At this point they can't support the internal oranges, allowing the abdomen to bulge. 
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The swelling causes people to seek some drastic action, in order to regain that nice flat belly they start to exercise.  This is where people make the biggest mistake in flatting their stomach: they start to workout very hard on their belly muscles and develop nice firm muscles but no one can see them.  They are all sunken under a layer of fat.  People are walking around with nice strong belly muscles that are actually invisible.

These people can not stop complaining about how hard they work, every day shaping their muscles but no visible results are shown.  This is their mistake, their muscles are just fine. The problem is the layer of fat which covers them. 
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The solution is working on both things at the same time: on one hand work on your belly muscles, in addition you must reduce your fat percentage,  Lowering your fat percentage will eventually give you the affect you were looking for the "six-pack" look.  It is very important to realize that lowering only belly fat is impossible.  You must burn fat with by working and developing a higher muscles mass which will burn more calories even when you rest.  Another important aspect is to reduce fattening food consumption. 

There is an argument regarding how much and how often should one work on his belly muscles.  It depends on you, your time, and how quickly do you want to start shaping your belly.  It is recommended to work once in two days for 15 minutes, work real hard the n rest the next day.  It is possible to work every day on the belly muscles, contrary to other muscles, but its best to start in this moderate manner and move from there.   
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This is it the big secret do not expect to find specific exercises, it is not the most important thing the key to win your fight for a flat belly is in the combination of low fat diet and exercises which will end up in a flat belly.
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5 Quick Ways to Stop Craving Junk Food

Are you a junk food junkie? Maybe you've never met a
dessert you didn't love, or maybe you prefer salty potato
chips and fries. Either way, if you overindulge, you're
loading your body with calories while depriving it of real
nutrition.

   Junk food is fine in moderation and on special
occasions, but what about those cravings that hit you at
the most inconvenient times - or, worse, the cravings that
just never seem to go away at all?

   Improbable as it seems, they can be tamed. Here are
five proven strategies for ending junk food cravings.


 Tip 1: Control blood sugar spikes and crashes.

   When we stuff ourselves with highly refined
carbohydrates, which most junk food tends to be, our blood
sugar rapidly climbs. Then, because our bodies process
these carbs so quickly, we experience a blood sugar crash.

   Low blood sugar increases hunger, urging us to go out
and do it all over again.

   To avoid this cycle, eat small but frequent meals
throughout the day. Never skip meals; recent studies have
shown that dieters are more likely to binge on junk food
if they haven't eaten in several hours.

   To really knock out cravings, combine a healthy fat
with some protein and complex carbohydrates, like a
tablespoon of peanut butter on whole grain bread. It will
be more nutritious and more satisfying than the junk food
your body is asking for.

   Tip 2: Avoid artificial sweeteners and MSG.

   When we eat sweet-tasting foods, our bodies produce
insulin, whether those sweet-tasting foods actually
contain sugar or a sugar substitute.

   These findings were reported in the British Medical
Journal in 2004, along with the result of eating foods
sweetened with artificial sweeteners: deprived of the real
sugar it was anticipating, the body experiences stronger
sugar cravings at the next meal.

   MSG (mono sodium glutamate) is a flavor-enhancer found
in many prepared foods in grocery stores and at
restaurants.

   MSG has also been linked to incessant food cravings,
including the infamous 'Chinese restaurant syndrome': you
eat the food, then feel hungry an hour later.

   (It should be noted that many Chinese restaurants now
offer MSG-free foods.) Other foods, such as grated
parmesan cheese and pre-made soups, contain MSG.

   It's almost impossible to cut artificial flavor
enhancers out of your diet completely, but you can take
steps to reduce the amount you consume.

   Eat natural foods you prepare yourself. Don't consume
too many diet sodas. Instead, hydrate with water or
decaffeinated tea.

   If you crave something sweet, go ahead and have real
sugar in moderation. If you give your body a little of
what it wants, it's less likely to demand more at the next
meal.

   Tip 3: Learn to identify emotional eating triggers.

   Emotional eating is a real problem for millions of
people. Some people use food as a way to find a sense of
fulfillment. Others use it to soothe themselves when they
are in pain. This can lead to frequent strong cravings for
"comfort food".

   Kaiser Permanente just concluded a study on effective
treatments for binge eating disorder. They found that food
journals are a key element.

   By recording what they ate and why, binge eaters were
able to identify the events and thought patterns that led
to overeating.

   These findings can be seen in the April issue of the
Journal of Consulting and Clinical Psychology.

   Tip 4: Cheat (but only a little.)

   If you find yourself demoralized by a craving that
won't go away, give yourself permission to indulge a
little. In the long-run, it's better to have that half-cup
of ice cream than to keep denying yourself and obsessing
over it.

   Simply adjust your plan to include a little more
exercise that day, or take away extra calories from
another meal to compensate.

   Tip 5: Have a medical exam.

   Constant cravings can be a sign of a more serious
condition, such as diabetes. A quick and inexpensive
fasting blood sugar test will let you know if your blood
glucose level falls within the normal range.

   Diabetes is highly manageable when caught early, so be
sure to have a screening if you have diabetic relatives,
or if you experience increased hunger, thirst, or
urination.

   Junk food cravings can be significantly reduced by
addressing the underlying health issues that sometimes
cause them.

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Weight Loss For Women Over 200 Lbs "Is the Biggest Loser Weight Loss For Real?"

We are going to be talking a little bit about the confusion there was on the show The Biggest Loser, a lot of people watch that show. In the first week all these people, extremely heavy people lost a ton of weight and then the second week really nobody lost any weight.
Actually one person even gained a pound. So, I want to explain what the confusion is and what exactly happens when you have that rapid weight loss. You may ask yourself why there were such amazing results the first week and then you saw nothing the second week?
If we just use this show as an example. They saw so much weight loss in the first week because they obviously tell you that they are on a special type of diet, they don't really go into the details of what it is, but I can assume that it's a higher protein, low carb diet. 

These people are obviously 300/400 lbs because they were eating too much, they were over eating, ingesting thousands and thousands of calories. So, when they got to The Biggest Loser, of course they restricted those calories and put them on a special type of diet.
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Glycogen is created from the carbohydrates and starches that you eat. Your body stores 3-4 grams of water for every gram of carbohydrate/glycogen you store. 

If you look at it from the stand point of maybe someone was eating 500 - 700 grams of carbs and they were storing all this glycogen and they cut it to 200 grams of carbs, well you can also cut out about 3-4 grams of water for every one of those carbs you just cut out. And obviously that's weight on the scale.
The metabolism kind of goes into shock when this happens so you lose all that glycogen and the extra grams of water which is weight in the end, and then not to mention they were exercising like crazy which none of them had really done before, so they're going to lose water weight anyway from the amount of perspiration and body changes that are taking place and all the stuff that your body has to do to adapt to that exercise now. 

Your body generally fluctuates about 3-4% on a daily basis anyway. If you look at it from the stand point of some of those men are 300-400 pounds, a 3 %- 4 % change could be, 12 pounds in either direction. And obviously women that are 200 lbs or 250 lbs, you're looking at maybe 10 lbs in either direction, 8 lbs in either direction, somewhere in there. Women tend to fluctuate even more then men in regards to water weight on a daily basis just because of the hormone levels. When you saw the weight loss they were getting, such as 15 lbs, 18lbs, I think someone lost 29lbs. 
Most of that is the initial shift because of eating less carbs, eating less calories as well as just general water weight loss because of the increased activity that they were now doing.
It's very important for people to understand that when you start, you can see these dramatic results but it's permanent lifestyle changes that allow you to have fast, safe permanent weight loss but its permanent in the sense that you can start by taking off 15 - up to 15lbs in 30 days, but things are going to level off, and you have to make behavioral changes, you have to change your life. There are no quick fixes for anything.
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If you go to the extreme and say, and again we don't know exactly what diet The Biggest Loser people are on, but a lot of people go on what they call, a true low carb diet, and a true low carb diet is, maybe 30 grams of carbs for the entire day. It's low. It's essentially nothing. 

When you go on that type of diet it really wreaks havoc on your metabolism, Your goal is to be cycling your carb intake which is going to get you that fast weight loss, but not sacrifice your metabolism because you want that metabolism to be fast all the time. That's the number one goal.
Your body works a certain way and that's true for all of us, so you need to know the science behind it and while you can lose weight fast, safely and keep that metabolism up, you're going to need to make those permanent lifestyle changes to keep it off.

Don't get caught up in these changes, these extreme changes of "Man how did they lose 30lbs and I can't lose a pound." You got to compare apples to apples here and see what positions their in and see what you've been in because as you noticed as you watched the second week of the biggest loser, those guys lost 2lbs, 3lbs, someone gained a pound and that's their body going through that transition and almost going into a survival mode. 
I think you'll find that as you keep watching the show; their weight will start to be more consistent where they'll consistently lose 2lbs of fat a week or 3lbs of fat a week.
You won't see this wild swing of losing 30 lbs then losing 0 lbs even though they worked just as hard and ate just the same, because your body's going to adjust, and your body - your metabolism will slowly speed back up and the goal is to try not to get that metabolism to slow down to begin with, try to keep it up at an elevated rate so that it is a consistent, permanent weight loss.

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7 Easy Steps To Healthy Weight  for Overweight & Beginners

Today more than ever there is so much information out there on losing weight that is has become very confusing and sometimes difficult to follow. It’s actually very easy to lose weight if you follow my 7 principles.
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1. - Before you can start any diet program you need to be in the right frame of mind. If you do not feel good about yourself you probably will not want to choose healthy foods. You cannot expect the act of going on a diet to make you feel better about yourself. The only way you can choose to eat a healthy diet to lose weight is if you have a positive self-image. 
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2. - Learn more about who your ancestors were. If you eat more like your ancestors you will be eating food that is better for your body. You will likely lose weight, have more energy and feel great. It has been shown when a group of people stop eating the food that was indigenous to them they start gaining weight and having health problems.
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3. - Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. If given the right nutrients you will be at the best weight for you, have plenty of energy and feel great. Eating highly processed empty calorie foods will cause your body to always be hungry because it’s trying to get the nutrients it needs.
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4. - Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.
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5. – Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.
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6. - Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal.
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7. - Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walk your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it. Choosing a physical activity purely based on the fact that it burns a lot of calories may be a mistake.
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7 Tips to Get Calories Out of Restaurant Food

When I eat out I want it to be special, consequently I don't eat out often. You may have seen the advice on how to shave calories at restaurants but really, are you wanting to pay high restaurant prices for undressed salads and plain steamed vegetables? If not, how then can you solve the dilemma of too many calories when you eat out? 

Here are seven tips for getting the calories out of restaurant meals while still ordering your favorites. 


1. Say NO to super sizing. The size you ordered is already too big. Stop super sizing and you'll save money. Better still, order one dinner and ask for an extra plate. Many restaurants will do this for a dollar or two, and it's well worth it. Then share the meal with your friend and you split the cost straight down the middle. Another option is to order from the so called "appetizer" menu. Two people could order three entrees, one dessert and split the whole thing and it's still a ton of food!


2. Skip the bread and rolls. Many family restaurants still serve a bread basket with your meal. Unless it's a fresh baked loaf or some really special bread, just skip it. You don't need to fill up on ordinary bread when you're paying good money for a meal. Just ask for it to be taken away if you can't resist, but frankly, you're an adult, you can resist, if you want to. You can simply choose not to put a roll on your plate. Try it, just once and see if you don't walk out of that restaurant feeling strangely powerful. 
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If you can't skip the rolls, at least skip the butter. That's right. Eat it plain. Whole grain bread is delicious all by itself.  

3. Stop Ordering Drinks. Soft drinks are a huge cash cow for restaurants. For pennies they sell you a squirt of syrup and carbonated water and act like they're doing you a big favor by only charging you $1.29 for a giant 64 ounce soda. Start saving those dollars. Especially if you're ordering "to go" skip the drink. If you're eating it there, ask for water, or at least switch to diet drinks. Never drink "fat pop." 

4. Slow Down You Eat Too Fast! What's the rush? Take your time, savor the moment, enjoy the flavors. A big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. You won't know when you're approaching satisfaction if you've gobbled everything down in five minutes. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you'll get much more pleasure if you let the food linger. 

5. Trim Visible Fat and Skin. I know, you really love the skin--of course you do, it tastes good, it should, it's pure fat. Do you want to get leaner, or do you want to eat fat? You choose. I never eat chicken skin and never eat the visible fat hanging off a steak, good taste or no. You have to decide what you want more, the second's worth of pleasure of a yummy taste, or a lifetime of carrying around an extra 40 lbs? I know this is counter to the low carb crowd's belief that fat is good, carbs are evil, but I've maintained an 80 pound weight loss for 18 years without dieting and I don't eat visible fat or skin. Enough said. 

6. Ask for a Doggie Bag at the Beginning of Meal. When the food is served, immediately portion off some to take home for tomorrow. Most restaurants in the US serve way too much. There is no law you have to eat it all. Do this frequently and soon you'll find you're getting an extra lunch out of that meal.  

7. Get a copy of Restaurant Confidential by Michael F. Jacobson and Jayne Hurley, and start checking out how many calories you're really eating. If you eat out frequently and you carry extra weight, then that's probably the problem right there. This little book can help you realize why it seems you don't eat that much yet you can't lose any weight. Hardees recently introduced a new burger that clocks in at just under 1200 calories all by itself! Now that's frightening. 

If you really want to get a handle on your weight problem, look first to where you eat, second at what you eat, and third how much you eat. Where, What and How Much? Try these steps choosing one tip at a time, and see how easily you can take some of the calories out of restaurant food.
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3 Choices To Help You Lose Weight

1.  The  Weight Loss Patch

Perhaps the most appealing benefit of using a patch is that it is so easy to use.   No pills to remember to take, no special diets, no required exercise routine.   Naturally, sticking to a healthy diet and exercise program is best for your overall health, but if that is difficult for you to adhere to all of the time, the patch may be a solution that works for you. 

A weight loss patch that you place on your body will deliver the active ingredients by transdermal delivery, meaning  through the skin.  The patch ingredients will go directly into the bloodstream, bypassing the digestive system and liver. Simply apply the patch to a smooth area of your skin and change it every 3 days.   That is all of the maintenance that is required.  



A patch can even be used occasionally when you are traveling and know you will be eating out a lot, or for those times you are too busy to cook the proper foods.  A patch that suppresses your appetite will help you develop good eating habits that will help you maintain your ideal weight in the future  ~ no more yo-yo figures. 

2.  Appetite Suppressant Pills


Curbing your appetite to stop the influx of calories in the first place seems to be the logical way to lose and maintain your weight.  However, we are so bombarded by confusing claims everywhere for appetite suppressant pills ~ in print, on the radio, on television, even on billboards when driving, that it is difficult to know which diet pill will really help take off those pounds ~ and keep them off..  

Some diet pills will cause your heart to race, your hands to shake, or an overall "wired" feeling.  To avoid these problem, stay away from products that contain  Ephedra, Ma Huang, and Ephedrine.

One herbal diet pill that has gotten a lot of publicity lately is Hoodia Gordonii  The authentic plant comes from the Kalahari desert in  South Aftrica.  Respectable television shows like 60 Minutes, the Today Show, BBC, and even Oprah's "O" magazine have given it rave reviews for its fast acting appetite suppressing qualities.  While it can take one to two weeks to work fully, many users report a decline in their appetite with the first pill.

 In fact, Hoodia has had so many positive reports that there are now a lot of knock-off products being marketed to the uninformed ~ especially on the Internet.   The real Hoodia is very rare because it takes up to 7 years for the Hoodia  plant to mature to a point where it provides appetite suppressant qualities.  In addition, the African government is now limiting the amount of Hoodia it exports, meaning only a few suppliers have the real thing.  Because Hoodia is so rare, you can expect it to be a little more expensive than other diet pills.   

Another diet pill that helps shed pounds is Herbal Phentermine.  This is a non-prescription appetite  suppressant that is scientifically designed to produce similar effects of a popular Rx version of phentermine.  

The good news is that the Herbal version contains only natural ingredients so you don't have to be worried about side effects.   Plus, you can avoid the time, expense, and embarrassment of a doctor's visit.  

Herbal Phentermine will not only suppress your appetite, but it will also increase your metabolism so you burn more calories and have more energy.  
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3). Carbohydrate Blockers 


Perhaps you prefer not to have your appetite suppressed, but instead would like to eat all of the pasta, bread, rice, and potatoes you want.  If this sounds more like your style, then you might want to try a carbohydrate  blocker. 

Scientists have discovered, and thoroughly tested a method to allow us to eat the foods we love and not gain weight.    We can now stop the normal conversion of starchy foods to sugar before it can pass through our digestive system and store as fat on our hips, thighs, buttocks and stomach.  Derived from white kidney beans, the resulting carb blockers, (starch neutralizers), are a completely natural product.  They work by neutralizing the Alpha amylase enzyme that digests starch.   

By neutralizing this digestive enzyme, the starch from our food does not get digested.  Instead, it remains intact and does not convert to sugar.  It simply passes through the body undigested and acts as a fiber  ~ which is a very good thing.   We get more fiber going through our intestines while avoiding the conversion to sugar and the resulting fat storage ~  a definite win-win situation. 

Over the past several years, there have been many positive studies to determine the effectiveness of carb blockers and their ability to help lose weight.   One study was performed at the Northridge Hospital Medical Center in Los Angeles, CA, over an eight week time period.  

It reported that participants saw an average weight loss of 200% more than those taking a placebo, and lost an average of 1.5 inches around their waists.  This was 43 % more than those taking  the placebo.  Plus they reported  having 13% more energy, even though it is not a stimulant. 












Study:Eating Pizza Could Help You Lose Weight

Who of us haven't had pizzas during our college days? Let's face it, almost everyone have had that yummy food at some point of time or other. Pizza has a few pros going for it: it is not only cheap but also tastes great. Plus, it is available in almost all decent fast food restaurants, hotels and canteens.
However, pizza is not great if you wish to stay lean and fit all your life. As a matter of fact, pizza is rich in saturated, oily fats that are responsible for weight gain. So, unless you wish to flaunt huge hips, fat belly or flabby arms, you should try to stay away from it.
Okay okay, I know that asking you to avoid pizza altogether for the rest of your life is a tall order for you, since you are so addicted to pizza that possibly you won't be able to maintain your sanity without it. With that in mind, I am going to tell you about a few ways you can have your fill without gaining unnecessary weight in the process. Here are some weight loss pizza tips
Tip 1: The right meat: Italian sausage, ground beef or processed meat may make your pizza delicious, but they are not healthy. So the next time you order your favorite pizza, order the one made of lean meat of either chicken or ham. That way, you could have your pizza without gaining a few extra pounds in the process.
Tip 2: The right amount of cheese: As a matter of fact, cheese is rich in "bad fats" or saturated fats and as such, the less choose you consume it, the better for you. Since cheese is a major ingredient of pizza, you should order the one which made with half the usual amount of cheese.
Tip 3: The right cooking oil: There are two types of fats available: the unsaturated and the saturated fats; the first one won't make you any heavier but the second one would. In most restaurants, pizzas are cooked using oils rich in saturated fats. So when you order a pizza, be sure to inquire about whether it has been cooked using low-fat oil or even better, olive oil. I say olive oil is better because it is not only rich in monounsaturated fats but also omega-3 and omega-5 fats, all of which are great for your health.
Tip#4: The right thickness of the crust: The crust used on pizzas is usually rich in simple carbohydrates that would make you overweight. Therefore, the thinner the crust of your pizza, the better. Ordering a pizza with a thin crust won't ruin the taste of pizza by any considerable margin; if anything, it would ensure that you are able to eat pizzas forever without having to worry about possible weight gain.
As you can see, there is no reason why you can't eat weight loss pizzas. As long as you follow the simple tips above, you can keep eating pizzas throughout your entire life without the fear of weight gain





Benefits of High Fiber Foods:Scientific Weight Loss

Many dieters who experience frequent hunger pains and food cravings struggle to lose weight. While cravings and temptations are a common pitfall for many individuals, some diet experts assert that a high fiber diet can help overcome the common struggles of weight loss. 

High fiber foods allow consumers to experience steady energy levels, increased feelings of fullness, and decreased cravings for sugars, sweets, or other unhealthy snacks. Adding to these perks, foods with fiber have also been shown to help reduce cholesterol levels, combat issues associated with high blood pressure / sugar, reduce risks of colon cancer, obesity, and hemorrhoids, in addition to helping prevent an array of health issues and diseases. 

How Much Fiber Should You Eat? 

While all healthy individuals should strive to consume around 30 to 40 grams of fiber each day, most Americans only eat 10 grams per day! As a result, many Americans experience a struggle to lose weight, in addition to an array of other health implications. 

How Fiber Helps You Lose Weight?

High fiber foods help dieters lose weight due to their unique digestive properties. When it is consumed, the fiber actually expands as it interacts with water and digestive fluids. When the food source expands, the stomach literally begins to feel fuller. With this effect, it is no wonder that studies support that dieters consuming high fiber tend to eat far fewer calories.   

How to Start Incorporating Fiber into Your Diet?

To adhere to a high fiber diet, individuals should begin by eliminating the unhealthy, low fiber foods from their daily eating regimen. Most fast foods are completely depleted of fiber, in addition to foods with bleached flour, most pre-packaged snacks, desserts, sweets, and other artificial items. For example, to make white bread, white hamburger buns, and other commonly consumed food items, manufacturers actually strip whole grains from their healthy coatings, resulting in a bleached flour product that's often completely void of fiber. By consuming these low fiber foods, dieters will experience less feelings of fullness, as they do not expand in the stomach. Adding to this, these foods low in fiber are digested very quickly, resulting in a harmful cycle of energy depletion and hunger. 

In contrast, by consuming high fiber foods, individuals will be able to maintain their energy levels and hunger signals, as these foods are simply digested far more gradually than low fiber items.

Dieters can enjoy an array of natural and delicious foods high in fiber to experience an array of health benefits. Specifically, some of the greatest sources of fiber tend to be healthy cereals. Some fiber-enhanced cereals can provide dieters with over 50% of the suggested fiber intake,...begin their day feeling less hungry and more energized. In addition to high fiber cereals, foods with natural whole wheat ingredients, such as whole wheat bread, pasta, and carbohydrates, are also excellent options. 

Also, dieters can enjoy an array of delicious fiber rich snacks by consuming fruits and vegetables as well. Fruits especially tend to be high in fiber, especially fruits such as peaches, apples, nectarines, and other filling options. Vegetables, similarly, commonly contain a great amount of fiber. For example, broccoli, spinach, and bean varieties are healthy and filling choices. 

Another alternative that can provide dieters with a healthy afternoon snack boost is trail mix. As dried fruits, such as raisins, cherries, and prunes are excellent high fiber foods, most trail mix products with fruit can provide dieters with essential weight loss elements. Similarly, the nuts and seeds in trail mix are also typically an excellent fiber food source



8 Keys to Proper Diet and Nutrition

There are a few misconceptions about diet and nutrition. I don't typically like the word diet since many associate it with specific eating habits that are followed for a period of time and then you get off the diet. Nutrition on the other hand is something that we all know is important, but it just seems a fancy word that takes itself too seriously. In the end nutrition seemed to be a better description of what I wanted to explore, so here are some basic guidelines for any general diet and nutrition plan.
A healthy body is similar to a finely-tuned car. And there is nothing better than keeping the body tuned than following a balanced diet and nutrition program. This does not have to be restrictive; it should just follow some basic guidelines. The body needs food as its fuel and lifestyle, exercise and mental attitude as its regular maintenance for it to achieve its health potential. This explains the relation between health, diet and nutrition. Putting in the wrong fuel or forsaking the right fuel will prevent your body from delivering its power and best performance. Nothing is more important than proper diet and nutrition because without it, the body engine will splutter, cough and eventually stall. However, when following a balanced diet and nutrition, you can benefit from:
  • Added vitality and energy
  • Obtaining the weight that's ideal for you
  • Stronger and more powerful immune system
  • Improved overall body performance
  • Delayed effects of aging
  • Being fit and active
  • Lessened fatigue and tiredness
  • Healthy teeth and gums
  • Enhanced ability for concentration
  • Total health which means less risks for diseases
How can you achieve proper diet and nutrition?
Basically, proper diet and nutrition can be achieved from following the simple guidelines outlined below. A well-balanced diet and nutrition program includes:

1. Low fat

Almost all nutritionists and health experts agree that cutting down on fats from butter, cream, fried foods, oils and margarine is the best way to reduce weight and make your modern diet and nutrition healthier. This is also particularly important for a healthy heart.

2. Moderate Carbohydrates

Because many people have gone weight-conscious, they have forgotten the importance of rice, potatoes, pasta, cereals and bread to their health. Carbohydrates are important for vitality and energy so if you want to energize your body, take in foods that are rich in good quality carbohydrates.

3. High Fiber

Fiber is the large indigestible part of the food that you take in everyday. It doesn't only get you chewing, it also keeps the inner part of your body moving smoothly, helps prevent bowel cancer and gallstones, helps lower cholesterol, and keeps your weight in check. Grain breads and whole wheat are good sources of fiber.

4. Vitamins and Minerals

Fruits, vegetables and grains are abundant with vitamins and minerals as well as with other natural substances that functions as antioxidants. These foods help the body fight the free radicals that you get from bad foods and pollutants that could damage membranes, and cells.

5. Eat Variety of Foods

Eating a variety of foods will help you get all the nutrients your body needs. Try having a meal with foods rich in protein, carbohydrates, vitamins and minerals and you get all the good nutrients your body deserves. Each meal should contain food from all 3 macro nutrient groups.

6. Limit Consumption of Sugar and Sweets

Sugar can help you stay active and on the go however, when taken excessively, adds unwanted kilojoules in your body and can displace and dispose other important foods especially in kids. Excessive intake of sugar and sweets may also cause tooth decay and other dental problems.

7. Limit Consumption of Salt

The usual diet and nutrition program is laden with salt. While most people think that salt is a good flavoring for all foods, it actually masks the real flavor of the food you are eating. Not only that! Many packaged and prepared meals have high levels of sodium that is bad for your health so it is very important that you buy fresh produce. When buying packaged food, look for labels with no-added-salts or foods with reduced amount of sodium. One other alternative is to switch to sea salt for food preparation.

8. Increase Intake of Fluid

Two liters or eight glasses of water is needed to keep your body hydrated as well as to keep your kidneys and other organs working efficiently. Don't be fooled by fruit juices, energy drinks, or alcohol! Many of these drinks add calories that people ignore in their daily consumption and drinks like coffee and alcohol actually dehydrate the body. They are not considered helpful fluid because they act as diuretics that force your kidneys to excrete more fluid. Water is your best choice, so stick to it.

Summary

Proper diet and nutrition is rather easy to achieve. Just incorporate the above mentioned foods in your daily diet and nutrition program. Enjoy the food you eat and take your time to appreciate them and for sure, you'll be healthier than ever!





Lose Weight Naturally - 9 More Weight Loss Tips

Everyone has a desire to rid themselves of their weight as quickly as they can. I wish that I had a magic wand that I could wave over every obese person out there and his/her excess fat would be gone forever. This simply is not the case. Here are some easy to follow weight loss tips to help you slowly and methodically get to your goal. So I hope you enjoy reading these 9 weight loss tips.

Weight Loss Tips #1: Want It!

In order to be successful at weight loss you have to want to lose the weight. You must commit to this want, not just say that you want to lose the weight. The best way to commit to losing weight is to make a goal, write it down, then stick to it.
A goal does not have to be just about the weight you lose or want to lose. You could write a goal using your body measurements or percentage of body fast lost, or it may be your desirable clothing size. Set your goals in a way that they are attainable. For example, I want to lose 15 pounds by Christmas or I want to drop 2 dress sizes by my sister's wedding.
Once you have set your larger goals, you need to set smaller ones to make sure you are on schedule to achieving your long-term goal. Keep track of your goals by using a weight loss chart, a food journal, or an exercise chart. Keeping a journal is the best way to track the foods you eat, the amount of water you take in, the amount of daily exercise, and to daily write out those goals. You can even track how you are feeling throughout the day. This will help in knowing whether you are eating because of a particular mood or not. Keeping a journal is good way to stay committed to your weight loss.

Weight Loss Tip #2: Keep it in the Kitchen

The of the worst habits that people have is not eating at the kitchen table. They are either standing to eat while doing other things or they are in front of the television. Experts say that generally people who eat while watching television eat larger servings of food. Our focus is on what we are watching, not what we are eating.
We need to move away from our family rooms and back into the kitchen. During this time eat slowly and spend some time with your family. Talk to the spouse and children. Pay attention to what you are eating as well as how much you are eating. When you eat slower, your stomach will have the time needed to signal you that you are full and you will not have over-eaten and feel miserable.

Weight Loss Tip #3: Throw Out Temptation

In order to remain faithful to your weight loss regime, you must remove all temptation from your cabinets, freezer, and vehicle. Replace the candy and fatty foods with the right foods. Sugar-free gelatin and pudding is a wonderful way to take care of that sweet tooth in a correct portion without adding a lot of calories. Low-fat popcorn or low-fat flavored popcorn is another wonderful replacement to fatty snacks.
Try not to eat unhealthy snacks for a couple of weeks. Keep a bag of crunchy vegetables, like carrots handy to help with hunger. Most crunchy veggies tend to satisfy you more and are lower in calories.

Weight Loss Tip #4: Find Support

Weight loss is a challenge alone, but with a partner, it will seem much easier. Look for a weight loss support group on-line or a forum. Facebook even has support groups. If you prefer, not to have someone on-line then start your own support group in your home or someone else's home. Otherwise, all weight loss companies offer a support group or sometimes a little one-on-one counseling.
Your support groups can include family, friends, coworkers or even your neighbors. Your group could be as large or as small as you like. Ask everyone you know to support you in your weight loss endeavors with some encouragement.

.Weight Loss Tip #5: Stop Bad Habits

Most learned or old habits are hard to break. It's time we make a change. We do not have to eat everything that is on our plate. Most of grew up knowing that we must eat everything on our plates because there are starving children in Africa. It is okay to leave a little food on our plates every now and again.
We need to listen to our bodies and stop eating when we are full. We must eat smaller portions of our food. We need to avoid having seconds. Try to eat 6 small meals instead of three large ones. Eat breakfast, have a morning snack, eat lunch, have an afternoon snack, eat dinner, have an evening snack.
When you eat out at a restaurant either order from the children's menu or ask when you order for the waitress to bring you a to go box. When the food arrives, place half or more of the food into the to go box.

Weight Loss Tip #6: Add Variety

You need a little variety in your life. This goes for food too. You will get bored eating the same thing week in and week out. Once this boredom hits, you will slip back into your old habits. Eat a little something from each of the major food groups, including fruits, vegetables, protein, dairy, whole grains, and fats.
In order to stay energized, eat five to six small meals everyday. This also helps your metabolism. Eat a protein with most meals, including eggs, beans, lean cuts of meats as well as fish. We need to try to eat a minimum of five servings and up to nine servings of fruits and vegetables daily. If you are watching your sugars, also watch the amount of fruit you are consuming. You really need to eat more vegetables than fruit. Also you need to eat a variety of both fruits and vegetables. Don't just eat the same foods daily. Remember the key is variety.
The bread, pasta, and cereal you consume needs to be whole grain. If you have never had whole grain pasta, then mix with regular pasta and gradually add more and more whole grains until you are used to it. It holds true for bread especially if you make your own. The complex carbohydrates and high fiber in whole grain bread and pasta help to speed up your metabolism. The dairy products you consume should be low-fat or fat-free.
Also make sure you are eating good fats, such as olive or safflower oil. Your body needs a certain amount of the good fats. Make sure that you read your labels and stay away from foods that have trans-fats. Trans-fats are extremely bad for you.

Weight Loss Tip #7: Satisfy the Sweet Tooth

On your weight loss journey there will be times when you will crave something sweet. If you want it then have a small piece of whatever you are craving. It is better to have a small piece of it than ignoring your craving and then bingeing because you have deprived yourself from it for so long. Don't get into a habit of eating this way daily though. It is okay to give into the craving from time to time, but not daily.

Weight Loss Tip #8: Watch What You Drink

Of course the number one choice to drink is water clean of chlorine. You need a minimum of six glasses of good water. You can also drink green tea. Consumption of green tea can help with weight loss.
Several people do not track or think about the amount of calories in their beverages. A regular flavored cola has more than 100 calories and 10 teaspoons of sugars. Fruit drinks are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.
Beware of your alcohol consumption. Most alcoholic drinks have lots of sugar and are high in calories. Alcohol turns to fat and sugar in your body. Limit how often you have a drink. Save it for special occasions and try to consume lower calorie beer or wine.

Weight Loss Tip #9: Get Active

Getting active is an import key to weight loss. We need to get moving if we want to lose weight and keep it off. However, sometimes when you start an exercise program, you go from couch potato to exercise fanatic. You want to gradually start the exercise regime over time.
Start off with just walking. Walking takes no special equipment other than a good pair of shoes. Walk at a pace that is good for you and walk for twenty minutes, three times a week. As time goes on, walk a little faster and add more time. You can add strength training twice a week. Start with something light like two cans of soup then gradually move to light hand weights.
Exercising will burn excess fat and calories. The strength training helps build lean muscle mass. The more lean muscle mass you have the more calories you burn due to your higher metabolic rate