10 Weight Loss Tips

1. Burn more calories than you consume. If this makes you go: "D-uuuh!!", snap out of it and consider that this elementary aspect of dieting excapes countless clueless -- and doomed -- dieters. Tabloids may claim to have the "miracle foods" that'll allow you to eat like a pig and have the pounds melt off, but it's a load.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep an honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient "mistakes," under-estimates and forgetfulness allows you to eat more now, but you're defeating the whole point of dieting.
4. Actively choose good sources of fat. This may sound like stupid advice -- shouldn't you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Avoid butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same category as the "bad" fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, kind of like bumblebees flying though they technically shouldn't be able to.
5. Eat small but frequent meals throughout the day. You've heard it a million times, I'm sure, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Don't go wimpy on the weight training. When you diet, you're in the danger zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Avoid alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The solution is simple: Only associate with other bodybuilders, so you at least won't be the lone dweeb sipping a diet soda! For those of you who have the ridiculous idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since you're bound to start losing muscle mass. When and how much is individual (and depending on what you've had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule "cheating" days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you'll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing extra cardio for three days in advance you'll come in right on target for the week.
10. Don't be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years I've tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And here's the kicker: Soy products is mostly protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains very little fat.

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Addressing The Fears And Feelings Associated With Weight Loss

It seems a little strange that losing weight can entice feelings of fear. Fear doesn't seem to have a place in such a constructive process. Usually weight loss is associated with both positive and negative feelings. The positive feelings are more obvious and understandable. You're feeling better, have more energy, look better, fit in nicer clothes, etc. However, are you aware that negative feelings about your life changing process are also normal?
Weight gain happens for a reason and it's not all about that familiar hand to mouth motion. It's not just about food it's about what is behind the overeating. Smaller weight gains can usually be attributed to just poor eating and exercise habits. However, large weight gain is almost always associated with something much deeper. Gaining weight is camouflage. It allows you to disappear in society, which in turn can make you feel safer. The key is to understand what you were hiding from? Was there a trauma in you life that needs ! to be addressed?
Conversely, as you begin to understand why you gained the weight, you also need to address your feelings as you succeed at your weight loss efforts. This is a journey that will require time and patience. You may stall and have to restart. You may lose motivation and need assistance to get back on track. You may not fall off the wagon; you may execute a premeditated jump off the wagon. These actions can all be associated with fear.
If this sounds all too familiar, take the time to address these volatile emotions before they take you down. The following pro-active steps can ease the fears and keep you on track.
- Find A Support System. This can be a personal trainer who understands your struggle and is willing to push to keep you on track. The trainer may use motivational techniques or tac! tics that help you face your fears head on and eliminate the n! eed to self-sabotage your forward motion. Personal Trainers are NOT just for movie stars any more! They are available to the general public. Call your local gym for a referral.
If a personal trainer is not an option, team up with a friend who has succeeded with weight loss and is willing to help you stay on track by exercising with you daily. Share food journals. You will learn as much from your friend's food journal and your friend will be necessary accountability to keep your eating habits in check.
- Daily Journal Writing. Emotions locked in your mind become bigger and bigger over time which then become nearly impossible to control. Everything starts with a thought! Once you learn to train and manage your thinking you will be able to change your life. Write out your feelings and fears. The mere act of writing helps you to understand why you feel what you feel and releases the negative energy.
- Follow Up With Affirmations. After releasing the negative emoti! ons, follow up with affirmations. It is important to fill the space with a positive turn around. Give your brain something good to dwell on now.
- Take Quiet Time. Often our lives are so busy we don't have time to breath, much less think. Give yourself 15 minutes a day to sit and let go of the mental stress. This takes more effort than you may think. During these 15 minutes consciously let go of any thoughts that are occupying your mind. Vacuum the mental clutter and empty your mind of all thought. Let your system rest for 15 minutes and you will find that you are more in control of more of your day.
Fear is a normal part of any major life change. Once you understand this you can begin to address this emotion and push past it. Keep that forward motion by challenging any feelings that cause you to sabotage your positive growth.

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A Healthy Diet Check Up...From The Neck Up

If you have tried every so-called healthy diet plan on the planet and every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals, you probably need a "healthy diet check up...from the neck up."
There's no such thing as a healthy, fast, weight loss diet plan. Successful weight loss doesn't just happen. It took more than a few days to reach the point where you are at right now. Give yourself a break and expect it to take awhile before you see measurable results. Take a leap of faith and follow some basic principles in your diet plan.
Begin with your "self talk." This is the conversation that runs through your brain continuously. What kind of conversation do you have with your self talk? What type of negative self talk has kept you from reaching your weight loss goa ls in the past?
If you had a chance to do it over again, would you change the dialogue? That's a no-brainer isn't it? Well, the good news is that you can turn the tide of negative self talk beginning right now. It's never too late to begin and you start by reprogramming your self talk and beginning a whole new weight loss diet plan.
A good starting point is to begin with positive affirmations. Positive affirmations, spoken aloud with authority and belief, positively affect your attitude, focuses your thinking and lead to a course of action that will help you become the person you want to be and have the things that you want to have.
Begin by writing your weight loss affirmations on paper. You can begin with something like, "I want to lose 25 pounds before Christmas." That's a worthy goal and attainable, but we need to put some work into structuring the affirmation.
First of all, "I want" gives the impression that what you desire is always in the future. In or der to re-program your self talk, you need to trick your mind into believing that you have already achieved weight loss success. This is how your subconscious mind functions.
Your subconscious mind has no capacity for understanding the concept of time. Everything is in the moment. . .here and now. When you tell your subconscious mind that you "want", that is exactly what you will get. . .want. . .without ever achieving fulfillment. Unless you change your mental tape recorder, you will achieve exactly what you are telling your subconscious, that you "want to lose 25 pounds." You will "want to lose 25 pounds" for the rest of your days unless you change your self talk.
If your weight is 150 pounds and you desire is to weight 125 pounds, then you need to "be" 125 pounds from the moment you make the decision to change your self talk. What if you write your affirmation to read something like this: "I am healthy and fit, weighing 125 pounds."
It is extremely important t hat your affirmation is crystal clear because what you affirm is exactly what your subconscious mind will bring you.
You needn't limit yourself to one affirmation either. Write another one that reflects your new exercise program. "I enjoy my healthy new diet plan," or, "I love the healthy foods I eat."
Write and rewrite until you are absolutely certain that you have written your weight loss goals "in the here and now" AND represent precisely what you desire. Only then do you begin to speak it aloud and do so several times a day.
Remember to use the present tense. "I acknowledge achievement in all my weight loss goals." "I have the skill and talent to exercise every day." "I am a winner." "I am grateful for all of my accomplishments no matter how small."
At first you will feel awkward and uncomfortable and you may not feel or believe what you are saying. It doesn't matter, continue to speak them aloud with as much conviction as you can muster. It's taken a lon g time to train your subconscious to use negative self talk. If you will persevere with speaking your affirmations aloud, firmly and confidently, you will be amazed at how quickly you can turn your thoughts around.
You didn't hop on a bicycle the first time and just take off down the street. It took practice to train your body to balance on those two wheels. This will take some practice as well. Continue to repeat your affirmations aloud, several times a day for the next 30 days and you will be amazed at how much you change your thinking and attitude.
Above all, take action. Do nothing and nothing gets done. Do something and many things are placed in motion.
Regardless of what you are doing in life, you need to take action. Do something every day to put your plan into motion.

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Alcohol And Weight Loss

When trying to lose weight, it is highly recommended that you refrain from drinking alcohol. This reasoning is based both in the fact that alcohol has a high concentration of unhealthy sugars and empty calories as well as the knowledge that alcohol generally drives you compromise your habits, which might make you eat the wrong foods if they are available.
However, if you do wish to have a night cap, it is recommended that you drink alcohol in moderation and opt for a low-sugar red wine as opposed to a carbohydrate-dense beer.
Alcohol is generally consumed in social situations, such as at a meal or party. Generally, when drinking one glass, an additional glass or two are offered. Because you are in a social situation, it can be difficult to refrain from over-indulging, at least as far as the parameters of your diet are concerned.
If you do have a weight loss partner and are in a situation involving alcohol together, you two can share the responsibility of helping each other avoid unwanted glasses. Each additional alcoholic beverage boosts the number of calories you consume per day as well as the amount of sugar running through your blood stream.
Many people feel uncomfortable rejecting a drink in a social situation. They do not want to be party poopers by reminding friends of their diet or they do not want to seem to stiff in front of others. If you find yourself in a situation where it is tough to avoid consuming a beverage, then consider ordering a diet coke on ice. A diet coke has no calories or fat grams, but will come in a nice glass that will appear to be an alcoholic beverage.
If you must consume wine, then opt for a deep red wine. Red wines are wines that are generally lower in sugar than a white wine or a beer. Red wines are made keeping the skin of the grapes on, which also makes the wine more rich in minerals than the white wine counterpart, which is made from only the core of the grape.
Also keep in minds that beverages such as beer have yeast, fat and sugar. There is a reason that frequent beer drinkers develop a beer belly - they consume vast amounts of beer but do not work it off right away.
Like fruit, it is also a good idea to consume wine when you are also eating a meal. The meal will help to regulate the spike in your blood sugar level so that your body is not shocked by the addition of new alcohol calories or sugars.
Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and desire to consume high-fat and high-grease foods needs to be controlled. If you do find yourself in a situation where you have consumed too much wine, it is important for you to avoid tacking on additional calories from food. Moderation and education are the two keys to effective weight loss when it comes to wine consumption and the hunger that follows.

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A Healthy Diet Can Help Clear Up Your Eczema

It is widely agreed that diet plays an important role in the overall health and well-being of our bodies. Furthermore, the importance of a healthy diet in keeping eczema at bay should certainly not be underestimated. It is thought that those suffering from eczema tend to be more likely to also harbor a diet with less essential nutrients necessary to promote healthy skin development and repair.
Dieticians almost universally agree that it is crucial for adults suffering from eczema to pursue diets high in natural, healthy foods and low in synthetic foods with preservatives and chemicals. It is essential to ensure the appropriate intake of proteins through essential amino acids and fatty acids, which are the vital building blocks for skin growth. Additionally, it is advantageous to incorporate vitamins and minerals into y our diet to avoid the problems associated with their deficiency, including the onset of eczema.
Adults suffering from eczema are far more likely to have lower bodily levels of fatty acids. Although many people choose to supplement their diet with pills containing fatty acids, our bodies are far more efficient at absorbing these acids when they are naturally present in our food. To help the condition, it is important to obtain all these elements in balance to ensure all-round health to promote skin growth and repair. Visit http://www.eczemacuretreatment.com for more info about eczema symptoms, prevention and treatment options
Adults suffering from the condition should take all appropriate measures to ensure the foods they consume are high in vitamins, primarily vitamin A and vitamin B, such as green vegetables and pulses. It is also important to increase the consumption of magnesium, which can also be derived from greenery, nuts and seeds, in order to lessen the symptoms of eczema and to promote health all round.
Everyone knows the impact diet can have on our daily lives. As well as the countless health problems associated with a poor diet, the tell-tale signs of eczema can be almost reversed by changing basic lifestyle habits, and increasing consumption of certain of the most vital food groups. Holistic nutritionists would also suggest the inclusion of wheat grass to the diet to help eradicate these symptoms, although this should naturally be avoided for those with wheat and related allergies to avoid further complications.

Given that diet is such a crucial factor in dealing with eczema, it is a good idea to involve the family as a whole to provide the necessary help and support to treat the problem. It is a good idea to make sure everyone in the household is aware of the changes to be made to their diet, and the wider reaching impact of these changes on your, and their health.

For more advice on devising a suitable diet plan to treat your eczema, consult your dermatologist or dietician, or even your own physician, for advice on the essential ingredients necessary for healthy skin growth. You should ask your doctor about the effectiveness of diet in treating conditions like eczema, and to consider the benefits of making these dietary changes to your health as a whole.

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A Healthy Diet to Beat Anxiety

Everyone experiences anxiety. In fact, being unable
to do so can be a sign of a serious psychological
problem. In our hazardous world, anxiety is a
strategy the body uses to help the mind recognize
danger and keep well out of its way. As with most
mental illnesses, it's not the presence of anxiety
alone that creates problems. It is more about how
severe it is and how much it gets in one's way of
life or quality of living.
Most people feel anxious at some time in their lives.
However, only about five per cent of people
experience severe anxiety and rarely seek
professional help. Anxiety is a mixture of physical
and mental symptoms. They are part of what
psychologists call the "fight or flight" response.
When the body is under threat it automatically
prepares either to defend itself or run.
Anxiety is a normal reaction to stress. It helps one
deal with a tense situation in the office, study
harder for an exam, or remain focused on an important
speech. In general, it helps one cope with the tasks
and demands of everyday life. But when anxiety
becomes an excessive, irrational dread of everyday
situations, it can become a disabling disorder.
Fortunately, effective treatments for anxiety
disorders are available, and research is yielding new
and improved therapies that can help most people with
anxiety disorders lead productive and fulfilling
lives.
However, studies have shown that having a healthy
diet may reduce signs and symptoms of anxiety.
Although food can't cure an anxiety disorder,
consider some diet changes and that would benefit a
severely anxious person:
- Avoid or limit caffeine intake as much as
possible. Caffeine is present in many soft drinks,
not just in tea and coffee and it can set up its own
vicious cycle. It can speed up heart rate and disrupt
sleep --- which later on become prevailing signs of
anxiety. Trying to overcome tiredness by drinking
more caffeine only makes the long-term problem worse.
- Avoid too much alcohol. Similarly, alcohol
can worsen the sy mptoms of anxiety, and disrupt
sleep. Many people reach for a drink to calm their
nerves, but the consequences of overindulgence can
outweigh the benefits of initial relaxation. For
some, a hangover, insomnia, and dehydration make one
feel worse than before one had a drink. In excessive
amounts, alcohol can actually act as a depressant,
making the drinker feel sluggish or more anxious.
Alcohol, like a simple sugar, is rapidly absorbed by
the body. Like other sugars, alcohol increases
hypoglycemia symptoms. It also causes mood swings.
- Eat complex carbohydrates, also known as
carbs. During anxious times, turn to comforting
carbs. These foods act as a mild tranquilizer by
increasing the amount of serotonin, a calming
neurotransmitter in the brain. Complex carbs such as
potatoes, wholewheat bread, and pasta take longer to
digest than sugary simple carbs like white bread.
That way, one can stay fu ller longer and blood sugar
is likely to stay steady, eliminating stress and
anxiety.
- Be sure to drink eight or more glasses of
water a day. Dehydration can lead to fatigue,
headaches and stress. One should be well-hydrated and
drinking lots of water a day can decrease symptoms of
anxiety.
- Take multivitamins and mineral supplements. B
vitamins, whose role is to unlock the energy in food,
are crucial. Vitamin B-6 helps manufacture serotonin
in the brain. Choose a daily supplement that supplies
100 per cent of the daily recommendation of all
vitamins and minerals.
Although tension and daily stresses are unavoidable,
one can relieve tension and manage stress and anxiety
better by watching out for what one eats and what one
does not eat. Remember that a healthy body and a
healthy mind are often one and the same thing.

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18 Ways To Lose Weight Without Going On A Diet

To lose one pound of body weight in a week, a person must consume about 500 fewer calories than he or she burns each day. Here are 18 ways to lose weight without going on a diet.
1. Instead of drinking orange juice at breakfast, eat a whole orange. You'll save about 45 calories.
2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute. Replace regular bacon with Canadian bacon to save even more calories.
3. Switch from whole milk to nonfat or lowfat milk. Use sugar substitute instead of sugar in your morning coffee or latte.
4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.
5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!
6. Don't eat potato chips at snack time. Have an apple instead for less calories plus the added benefit of more fiber.
7. Substitute diet c ola or iced tea for your usual soda. You'll save 150-200 calories per drink.
8. Eat every two to three hours with smaller portions. Don't skip breakfast! Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.
9. Eat more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt.
10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.
11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.
12. Instead of Caesar salad, substitute a dinner sald with nonfat salad dressing.
13. Do you lov e pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You'll save at least 500 calories!
14. When you're going out with friends, watch your alcohol intake. Instead of using Coke or Seven-Up with your drinks, choose tonic water or seltzer.
15. Restaurants are notorious for their huge serving sizes. Eat only half of your dinner and save the rest for lunch tomorrow. Or simply share the meal with a friend.
16. Get moving. Walk to the store instead of driving. Walking is the best exercise you can do to lose weight.
17. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.
18. Swim, swim, swim. By swimming for just an hour you can burn 500 calories. You'll also end up with a firmer, more toned body.
You don't have to go on a strict diet to lose weight. Change to more sensible eating habits and start moving your body by walking, swimming or bicyc le riding. You'll be rewarded by good health and a fit body.

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10 Tips On Losing Weight Fast

Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. "Fast" weight loss doesn't imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.
Here are some simple steps to help you lose weight:
1.Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.
2.Remember to eat your fruits and veggies! You need at least five servings of them per day - doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don't overeat and take into many calories.
3.Monitor the quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.
4.Don't skip meals. When you want to lose weight it may be tempting to starve yourself - but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don't eat often. You can even divide the standard allotment of three meals into five or six smaller meals.
5.Fresh fruits and vegetables are ideal - packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.
6.Don't limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It's okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.
7.Don't always believe everything you read on a food label. "Fat free" does not necessarily mean low calories. The same wisdom goes for foods that boast "low sugar" or "low carbs." Glance over the nutrition label - there you'll find the calorie count.
8.Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day - this flushes out your body's toxins and waste.
9.If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.
10.Don't forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.

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7 Easy Steps To Healthy Weight Loss

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.
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.
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.
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.
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. Drin king water before you eat will help fill you up.
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.
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.
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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10 Steps to Fat Loss

1) Calculate how many calories you body needs to consume to maintain your existing weight. This is called you maintenance calories.(Search Google with "calorie needs" and you will find a few different calculators to help you with this)
2) Initially deduct 10%(to a maximum of 500Kcal)off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss - not fat loss.
3)Divide you calories over 5 or 6 meals rather then 2 or 3. You should aim to eat every 3-4 hours.
4)Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fibre foods.)
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
6)Make simple replacement s in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
7) Drink plenty of water - at least 2 litres of water every day - if you are dehydrated you body will be less efficient and will make fat loss more difficult.
8) Try to eat low carb(complex only!), low fat and moderate protein. From my experience the South Beach Diet is excellent.
9)Keep a food diary to monitor how many calories you are consuming - it is very easy to over eat.
10) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.
This article is written from my own experiences. I have lost 20lbs of fat and gained 20lbs of muscle. My body fat is 11%. Please consult a doctor for proper medical advice.
http://www.thesupplementsite.co.uk

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Are Weight Loss Supplements Useful?

It doesn't matter what you are doing - browsing the Internet, surfing cable, or flipping through your favorite magazine - you will find plenty of advertisements that promote the magical qualities of weight loss supplements. Weight loss supplements come in all manner of shapes, sizes and styles and have a range of claims and solutions. And there are all manner of claims - from pills, patches and creams. But do these cures really work? Only you can decide that for yourself. Let's take a look at some of the most popular weight loss products and the positive benefits and negative effects of each, so you can make up your own mind.
Bitter Orange, Citrus Aurantium, and Sour Orange: These products are made directly from concentrated extracts from orange peel. They often claim that they increase metabolism, but there has been no conclusive tests to back this up. Bitter Orange, Citrus Aurantium, and Sour Orange contain the stimulant synephrine, which can cause hypertension and cardiovascu lar toxicity. Individuals with heart disease, hypertension, and glaucoma should avoid these at all costs.
Chromium (Examples of Chromium products include Puritan's Pride Chromium Picolinate, Vitamin World Naturally Inspired Yeast Free Chromium Picolinate, Nutrilite Trim Advantage): The claims that chromium increases weight loss and improves body composition have been backed by one main study which proved this to be the case. There are two types of chromium: Trivalent (which the body requires and is considered safe in doses of 200 micrograms or less daily) and Hexavalent (but this form can cause stomach upsets, ulcers, convulsions, kidney and liver diseases, and death).
Conjugated Linoleic Acid (CLA) (Examples of this product include Vitamin World CLA, Nature Made CLA, Now Foods CLA): This product claims to promote lea nness, but there are very few studies that actually support the marketing claims. While more research is needed, CLA is generally safe.
Ephedra/Ephedrine: Ephedra may aid weight loss by suppressing appetite, and research has proven its effectiveness when used with caffeine. However, ephedra causes high blood pressure, stroke, and serious heart problems, which is why the sale of dietary supplements containing ephedra was prohibited in April 2004.
7-Keto Dehydroepiandrosterone (7-keto DHEA): Preliminary research indicates that this product may decrease body weight and fat composition by increasing metabolism, but larger research studies are needed.
Hydroxycitric Acid (HCA) and Garcinia Cambogia: These products claim to suppress appetite and improve fat metabolism. While studies have shown mixed results, they are generally safe.
L-Carnitine: L-Carnitine claims to inhibit obesity, but there is very little evidence of its effectiveness.
Dihydroxyacetone (DHA), Pyruvat e, and Dihydroxyacetone and Pyruvate (DHAP): A few small studies suggest that these supplements may have modest effects on weight loss, but research is needed. Presently, no serious side effects have been reported.
Lecithin, Guar Gum, Psyllium Hulls, Chickweed, and Chitosan (Examples: Chito-Trim, Exercise in a Bottle, Fat Blocker-Chitosan Complex, Fat Grabbers, Fat Trapper, Fat Trapper Plus, Metabo Fat Blocker, Miracletab, Now Chitosan with Chromium): These products claim to help break down fat so that it can be absorbed, emulsified, trapped, and eliminated by the body. There is currently no competent and reliable scientific research to support such claims.

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A review of the fat loss 4 idiots diet

Fat loss 4 idiots is a new diet plan that claims to help or rather make you lose 9 pounds in just 11 days. Although the advised average weight loss is between 3 to 4 pounds per week this diet is an ideal approach to kick start yourself to a new you. Losing 9 pounds within 11 days would keep King Kong on track so what's wrong with average Joe or plan Jane jumping onto the bandwagon of slim and sexy forever.
So does this diet actually work? Can you shed 9 pounds in 11 days?
Personally I believe this diet to be great! I think this one diet among several that really advertises the truth. Yes you can shed 9 pounds in just 11 days. Why am I so confident about this diet? I myself have done it.
Why does this diet work? How is it different from other diets?
This diet is based on the principle of shifting cal! ories. This diet recognizes that our body has an amazing adjusting capacity. Our metabolism adjusts really quickly to the quantity of food we eat and hence speeds up or slows down accordingly. Our body builds a certain tolerance to certain foods and prioritizes what needs to be burned first and what can be burnt slower. Normally calories are first burned before the fat.
Most diets don't work because they are aware of the fact that calories are burnt before fats and hence advice lower calorie intake. But what they do not realize is that our body is extremely clever. If you reduce your intake of calories even for a month, your body adjusts to it and your metabolism will not reduce too much fat.
The fat loss 4 idiots diet is not focused on the calories you consume but works on a special calorie eating system.
This diet encourages you to have not 3 but 4 meals everyday for the 11 days. It does not restrict you from many foods. It encourages you to eat a certain ty! pe of food one week and eat a different type of food the next ! week. It basically aims at tricking our metabolism which indeed is a quick and clever learner. If we eat different types of food every week, our body will not have room to adjust to any type. Thus our metabolism will be high and hence causing the burning of fats. Remember the higher your metabolism, the more fats will be burned. Say for example we eat about 2,500 calories and suddenly switch to 200 calories, our body may still read it as 2500 calories and thus burn fat in the bargain.
If you are overweight or obese, and you want to lose weight, give this diet a try. It is only an 11 day diet. You can also resume the diet after 3 days. And on those 3 days you can eat whatever you care to eat. This diet is fairly easy to follow. It allows you to eat fruits, vegetables, carbohydrates and proteins. Believe you me, this is a very easy diet to follow and what is more, the results actually show at the end of the diet.

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8 mistakes I made while trying to lose weight

I went on my first diet around five years ago. Over the past four and a half years my weight went up and down as I tried every diet and exercise program under the sun. Nothing seemed to work for me. Until six months ago I enrolled in a weight workshop which taught me that I need to change the way I look at food. It was then that I realized that I had made many mistakes in my quest to lose weight.
In this article I'm going to share with you eight mistakes I made on my quest to lose weight. I hope by sharing my experiences with others throughout the world via the internet I might be able to help people avoid the mistakes I made. So, here are the eight mistakes I made while trying to lose weight.
1. I started to skip breakfast
Most people trying to lose weight believe simply eating less and skipping meals helps shed that fat. And breakfast is a real easy meal to skip. This is one of the biggest mistakes you can make when on a weight loss diet. If you leave the house in the morning on an empty stomach you're much more tempted to eat more at morning tea and lunch times. And, calories you eat at breakfast time are easily burnt throughout the day.
2. I would eat one day and not the next
I would literally eat about 2000+ calories one day, feel guilty, and end up eating about 700 calories the following day. If you "starve" yourself throughout the day you're much more likely to eat more in the evenings, which is not going to help you lose weight. You should consume most of your calories in the morning.
3. I bought diet food
When I went shopping I always looked for the foods marked diet, low-fat, healthy etc. This is a good practice to get into, but I was buying these foods for the wrong reason. I bought these foods because in my mind it meant I could more. I would total ly disregard portion size. If you eat diet foods in large portions you're not doing yourself any favors.
4. I thought I'd always be fat
This is mindset that you must break if you want to lose some serious weight. Sometimes it feels like you're doing the right things and not making any progress, this is totally natural. You need to focus on being happy and healthy and achieving your goals. Try not to get caught up in "the big picture".
5. I started eating salads as main meals
Eating salad is a good way of keeping your calorie intake down right? Yes, meal of salad has much less calories that a pizza but does it have the satisfaction? When you eat you mind needs to get some satisfaction from what you have just eaten. I found that when I ate salads for meals a few hours later I was back I the cupboard looking for more food. I learnt that I was better off eating a balanced meal with slightly more calories than simply eating a salad and snacking afterwards.
6. I started my new diets on Mondays
When I found a new diet that I decided I was going to try I always started it on a Monday. This meant I would eat all weekend like I was never going to eat again. Doing this I was just setting myself up for failure.
7. I was to embarrassed to go to the gym
Taking the plunge and joining a gym was one of the hardest things I ever did. I was always worried that people in the gym would be staring at me and talking about me. I really thought I was too fat to join. My advice is to join a gym! You'll be glad you did. I look forward to going to the gym now.
8. I set my goals to high
Setting long term goals is great, but these goals always seem to far off. You need to set smaller, more reachable goals that you can regularly meet to keep your motivation high. Set yourself weekly, monthly and three monthly goals. Once you meet one short term goal set a new one for next week.
So there you have it, those are the mistakes I made. I now look at weight loss from a totally different perspective and it has paid off. I now help others with weight loss and keeping healthy.

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7 Weight Loss Tips for Kids and Their Families

Here is a sure-fire list of diet dos and don'ts to help your family triumph over obesity:
1. Be a 'healthy' role model. The number one thing that parents can do is to be a good role model for their children, Parents so often unknowingly set their kids up for failure. If there are chips, cookies and Twinkies and no fruit or vegetables when your kids look for snacks, how can they succeed? Line your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, easy things for kids to snack on besides 'junk food'.

In a 2000 survey conducted by the CDC, close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.
2. Be positive. Don't tell your child to 'lose weight' say, 'Let's be healthy and start taking care of our bodies'. Focus on the foods you can eat, not the ones that you should limit eating. Say, 'Let's go pick out fruits and make a fruit salad,' not 'Don't eat this or that.' Instead of saying, 'We have to exercise,' say, 'Lets go to the park.' Use positive words and phrases when talking with your kid.
3. Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit form healthy eating regardless of weight.
A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.
4. Avoid portion distortion. When serving food you must use portion control, buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 mi nutes before having a second helping. Second helpings should only be taken if truly hungry.
5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk, low-fat yogurt with a granola or breakfast bar, or an English muffin with peanut butter, rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.
6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
7. Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Fai lure is certain if you are not trying.

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10 Killer Tips For Rapid Weight Loss

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.
1.) Drink More Water
One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.
2.) Eat More Meals
A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickl y turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake-and doubling your fat storage!
3.) Work Out with Weights
One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.
4.) Choose Protein
Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calori es.
5.) Cut Calories Wisely
It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.
6.) Reward Yourself
When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats-so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.
7.) Avoid Marathon Work Outs
The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your wor k out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.
8.) Mix It Up
Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day-mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.
9.) Skip Happy Hour
For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.
10.) Try a Low GI Diet
A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

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Are Liquid Supplements Right For Your Healthy Diet?

Liquid nutrition products like Ensure (tm) and Boost (tm) have been used almost exclusively in nursing homes and hoispitals, until recently. Lately we have seen nutritional companies marketing these drinks to people of all ages and all stages of health.
Liquid supplements are supposed to be the answer for busy moms running around with the kids, business people running out the door out without time for a sit-down breakfast, and older adults wanting to insure that they will be able to enjoy their grandchildren. But what do these liquid nutrion product really offer?
In general, these supplements are composed of water, sugar, milk and soy proteins, oils, vitamins, and minerals. An 8-ounce can generally has 250 calories, and the deluxe version may have as many as 355 calories. Most are lactose free, some have added fiber, and some are specifically designed for children or adults with certain health problems.
These companies are also selling supplements in the form of pudding cups and candy bar type products, with varous nutrientional content.
What nutritional need are companies trying to help consumers answer? Below are some of the reasons companies give for buying their products.
These companies ad campaigns are using fear tactics to make you worry that you are not getting proper nutrition from your ordinary meals. True, some people are consuming less than the Recommended Dietary Allowance (RDA) for some nutrients, this doesn't mean they will develop a deficiency disease. If you truly feel you are not getting enough nutrients from your food, you should contact a registered dietitian or a KSU Extension Specialist in nutrition. They can help you determine your needs for additional supplements.
These "Eat on The run" Liquid supplements may be a quick way to get vitamins, minerals and protein, but there is more needed for good health! Scientists continue to discover new ingredienets in foods that provide health benefits. Consider this; the canned supplements have a severe lack of fiber and other healthy components but are really high in sugars and calories. Although this was ideal for the original intent of the products, most healthy consumers don't want or need all the extra calories that the supplement provides.
In summary, while there is a need for liquid nutritional supplements in some medical conditions, these products are unnecessary for the average, healthy person. In addition, one must consider the cost of an 8 once can of these liquid supplements to determine if they should be included in their dietary regimen.

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Aerobic Exercise for Weight Loss Can Be Fun

The word aerobic literally means "with oxygen" or "in the presence of oxygen."
Aerobic exercise is any activity that uses large muscle groups, can be
maintained continuously for a long period of time and is rhythmic in nature.
Aerobic exercises utilize oxygen as the major fuel for sustaining activity for
relatively long periods.
In general, aerobic exercises are those activities
that require large muscle work, elevate the heart rate to between 60 percent and
80 percent of maximal heart rate, are continuous in nature and are of 15 to 60
minutes in duration. An aerobically fit individual can work longer, more
vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:



Low to Moderate Impact aerobics - These include walking, swimming, stair
climbing, step classes, light water aerobics, rowing and cross-country skiing.
Nearly anyone in reasonable health can engage in some low- to moderate-impact
exercise. Brisk walking burns more calories than jogging for the same distance
because it takes more time to walk than jog that distance and poses less risk
for injury to muscle and bone.
High-Impact aerobics - Activities that
belong to this group include running, dance exercise, tennis, racquetball and
squash. High-impact aerobics should be performed on alternate days. People who
are overweight, elderly, out of condition or have an injury or other medical
problem should do them even less frequently and only with clearance from their
doctor.
Here are some of the many aerobic exercises you can do and because
of the variety you have to choose from, it can not only take the bordum out of
doing it, it can make doing it downright fun as well.

    1. Walking
       
Walking is a popular form of exercise because it requires little in terms of
equipment or facilities. Walking an extra 20 minutes each day will burn off 7
pounds of body fat per year. Longer, moderately-paced daily walks are best for
losing weight.
   
    2. Jogging/Running
        In jogging or
running, an individual is able to cover greater distances in a shorter period of
time. Therefore, greater numbers of calories can be burned per time spent.
   
3. Choreographed Aerobic Exercise
        Choreographed aerobic dance is a
very popular form of exercise throughout the world. Aerobic dance helps in
toning up the muscles of the body and many people find it fun to do as well.
   
4. Step Aerobics
        Step aerobics incorporates the use of a step or
bench typically about one foot wide and three feet long and about six inches
high. Instructors use many moves that require participants to step up and down
from the platform. This way, the activity will not be boring and tiring, but
will be lively and motivating.
    5. Water Aerobics
        Water aerobics
incorporates a variety of movements from both swimming and land aerobics to
develop vigorous routines that are aerobic in nature. It utilizes the resistance
to movement that water creates to elevate heart rates and also helps you if
balancing yourself on land is difficult. It is a good way to lose weight.
   
6. Swimming
        Swimming is a very popular form of regular exercise. Due
to the resistance of water, the amount of energy required to swim a certain
distance is greater than that needed to run or walk the same distance. In other
words, swimming can burn more calories than running per time spent.

   
7. Stationary Cycling/Bicycling
        Stationary cycling or bicycling are
excellent forms of aerobic exercise when done continuously. Like swimming,
cycling is a non weight bearing activity that builds muscular endurance and
strength and improved flexibility of selected muscles of the legs and thighs.
   
8. Jumping Rope
        Jumping rope can be a great aerobic workout as long
as it is performed at a slow to moderate pace and is done continuously for a
relatively long period of time (15 minutes or more).
    The key to effective
weight loss is through use of a healthy exercise program which is performed on a
regular basis while following a healthy dieting & nutritional plan. Aerobic
exercise is good for weight loss because it uses more calories than other
activities and helps raise your metabolic rate.
This helps your body burn
calories at a faster rate. It is an effective way to lose fat only if you are
motivated enough to do it frequently. Aerobics only burns fat during the workout
itself. So if you want encouraging results you need to be able to exercise daily
and for longer periods.



   



   
   

 

 

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Are You Looking For Fast/Quick Weight Loss?

Except the sun and the moon, everybody seems to be in a hurry!
We can predict by mathematical calculations the time of sunset after 1000 years and the time of moonrise on the same day. Through calculations, we can predict it today! The natural forces are not in a hurry! Everything is unfolding as it should! In a set pattern! Nature evolves with a method and it is in not in a hurry to prove and disprove anything!
You don't learn something from nature, though you are a part of the nature! When you disobeyed the laws of nature and went on an eating spree, you never thought of the consequences-that your body will grow and expand like a Bo-tree one day. Now you want a fast/ quick weight loss program!
Better late than never! You have woken up at the right time! Can you ever achieve by weight loss that picture-perfect figure, that was you 20 years ago? fYour goal is achievable, provided you make certain firm decisions!
A morning-walk schedule is best to start with! On the first day, you may feel tired! On the second day, you may feel extremely tired! On the third day, you are bound to have joint pains! On the fourth day, your weak will power, may advise you-okay, please skip today's schedule -sleep for another two hours! And you have ignored this advice and had a pleasant walk- your will power is gaining ground and stabilizing!
When you are walking alone, thus, you know that you are walking. There is another type of walk, one in which you do not know that you are walking, and yet is a double-benefit scheme! Your ever faithful dog! Dog ownership nearly doubles the amount of time you spend in your walks!
By now, you must have shed some grams of your weight, if not some kilograms! Well done! You can think about the realms of higher adventures now! Read and understand the tex ts like Ashtanga Yoga and Bikram Yoga. The procedure is foolproof ! Ashtanga Yoga was authored by a realized soul and hence, undoubtedly faultless!
Our eating menu need not be that extensive and contain matchless spices! Just go back to your own history-human history! Life at the earlier stages was not all that complicated! How did our ancestors cook before the advent of fire? Look at the animals -they eat raw, that which is available in nature and according to their own nature! Only man has taken to the habit of cooking! Do animals have these many diseases and so many hospitals? Therefore the cases of obesity among birds and animals are rare!
Man, discover yourself! Ponder deeply! Fast and quick weight loss is a possibility within your range!

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