Browsing: Weight Loss

Top Diets To Lose Weight

Some food combinations are both tasty and yummy and instead of making you gain weight, you lose weight …

All the best diet plans are based on intake of foods with restrictions on carbohydrates, fats and high calorie products. When you are into these plans, you can take fruits, green leafy vegetables, roughes and foods having less calories. There are many different types of diet plans that are low on carbohydrates, fats and high calories. Some of the top diet plans discussed below are in fact, easy to prepare:

Top Diet Plans:

1) The Cabbage Soup

The Cabbage Soup has been used by dieters for years. This dish includes many versions but the simple one is that if you eat cage soup when you are hungry, it will fill you up and will help you stay on low calorie diet. A point to note is that while you are on a cabbage soup diet you must not take oily, fatty foodstuffs otherwise the oily and fatty foods will render this diet ineffective. This diet has very low calories. Therefore cage diet is among the best diets to lose weight.

2) The Sonoma Diet

It was first prepared by Dr. Connie Gutterson. This diet includes antioxidant vegetables, juicy fruits like blueberries, spinach, whole grains and little almond oil. You can even add a glass of red wine. Sonoma diet is also approved as one of the best to lose weight.

3) Slim Fast Diet

This is very helpful in controlling or curbing hunger for more than four hours. Slim fast diet is balanced, nutritional and rich in calcium and proteins. The Slim-Fast Diet plan is planned for dieter to take six times in a day. You can add fruits, yogurt and cottage cheese. Fresh vegetables, lean meats and nuts are also a part of slim fast diet. It is not only diet cautious but also gives you a good flavor and taste. It can be considered as the best diet plan to lose weight especially for teenagers.

4) Negative Calorie Diet

This is less of a diet and more of a diet-helper. It consist of a list of foods whose net calorie count is less than total calories taken to digest them. These include high roughages, low fats, fruits and vegetables. Roughage is a key content of negative calorie diet. The calorie output here is negative so it will help in losing weight.

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How to Know If You’re an Ideal Candidate for Gastric Sleeve Surgery

Gastric sleeve surgery is one of the most effective and reliable weight loss procedures that has been known to significantly improve the lives of several obese people. However, any weight loss surgery can only be effective if it is performed on the right candidate. It is there is extremely important to learn about the eligibility criteria for gastric sleeve surgery.

People suffering from obesity are ideal candidates for bariatric surgery if:

1. BMI is above 37.5 with absence of any obesity related ailment.
2. BMI is greater than 32.5 with the presence of obesity related ailments such as Type 2 Diabetes, etc.
3. All traditional weight loss methods have been tried but none worked.
4. Patient is motivated to lose weight and stay committed to lead a healthy lifestyle post the bariatric surgery.
5. Age is between 18 and 65 years.
6. For patients below 18 of age, surgery can be considered in special circumstances after attaining puberty ie after pediatrician / endocrinology certification.
7. For patients above 65 years of age, surgery can be considered if there is any obesity related disability.

Additional Gastric Sleeve Surgery Requirements
Few additional tests may be required to determine whether a patient is an ideal candidate for surgery or not. These include:

• Blood Tests
• Physical, psychological and nutritional evaluation

Every qualification parameter for gastric sleeve surgery has been set to ensure that the procedure is performed on the right candidate. Due to the cost of bariatric surgery, the tests and health requirements can vary depending upon the cost a patient has to bear and the one covered in the insurance package.

Obesity-related conditions such as type 2 diabetes, sleep apnea, asthma, hypertension, etc. affecting patients for a period of 5 years or more can be best treated with the help of weight loss surgery. Apart from BMI and obesity-related conditions, a psychological examination is carried out to evaluate if a patient is mentally stable enough for achieving long-term success from the procedure.

A patient's ability to undergo significant changes in lifestyle, behavior and physical health, and willingness to adapt to a healthier lifestyle is also evaluated before sleeve bariatric surgery. Physical examination is required in order to reduce any risk of complications post the surgery and understand if the patient is fit to undergo the procedure.

Although the results of weight loss after the surgery varies from person to person, the average expected weight loss if proper diet and exercise is followed include:

• 30% in 3 months
• 50% in 6 months
• 70% in 12 months
• 75% in 18 months

Patients looking to undergo gastric sleeve surgery should only opt for the procedure if they fit into the above mentioned criteria. Remember, the surgery can effectively help you lose weight only if you're an ideal candidate.

Stay Fit, Stay Healthy!

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The Fastest Way To Lose Weight Is To Go Slow

The secret is simple: go slow 'n' easy!

You've seen him: the fitness convert who decides, overnight, to become a contender in the Olympics of jogging. Two mornings in a row you see him trotting past the house with his mouth open, bound for glory, arms flailing, with the price tags on his spanking-new jogging suit flapping lazily in the breeze. The third morning, he does not show. Or the fourth. In fact, that's the last you'll ever see that jogging outfit – though you'll hear about it for months.

Comical, eh? The neighborhood having a dramatic, and extremely brief, fitness attack. But before you start feeling too awfully smug, consider your own case. Ever go on a crash diet, shedding five to ten pounds as easily as taking off your shoes … and then gain it all back in a week? Ever determine, once and for all, all in a single weekend?

Unfortunately, say the experts, the fast and furious approach to any lifestyle change can take the joy out of the whole experience, lead to injury, and (worst of all) make your attempts to change very short-lived indeed.

Sending Fat on Vacation … Permanently

Weight loss is a short-lived change that is all too familiar to most of us. It's no big deal getting people to lose weight. People lose millions of pounds every year. But only two to five per cent actually keep it off.

Rapid weight loss tend to be temporary, says Jeanne Segal, a California psychotherapist, because people are mercifully deposited pounds without taking the time to understand why they overeat. “If you've been doing something for the past 20 or 30 years, there are good reasons for it,” she says. “You may be bored or lonely, you may be trying to hide your sexual attractiveness, and you may simply be trying to numb yourself. But people jump into weight-loss programs without understanding these underlining reasons … and when they do lose weight they get in touch with what they've been trying to avoid all along. And the weight comes back. What you have to do is eliminate the original reason for overestating. ”

Go Slow

The best way to approach a major dietary change is slow and easy, says Terry Snyderman, a registered nurse who has been teaching natural foods cooking in Philadelphia for more than two decades.

“People have an 'all-or-nothing' attitude toward diet. They have this vision of how their diet should be, and they pose all this pressure on themselves to change completely,” she told us. “But I try to inspire them to make the switch at their own pace. It should be pleasurable, because after all, eating is a celebration of life, and if you do not enjoy it, something's wrong.”

The first thing you should do is suggest, is “get clear on where you are now,” by carefully examining your present diet. Then draw up a list of dietary goals, to “define where you see yourself going, to make sure you know what you want to change.” Then, in easy stages, lay out the stepping-stones for getting yourself to the other side.

If you're trying to add whole grains to your diet, for instance, she suggests you do it in “percentages” – make the switch to whole-wheat bread first, then start using wholegrain pastas, and so on. Pay attention to the after-effects of foods: Junk food may be easier to leave behind if you really pay attention to the way you feel after eating it. That half-sick feeling that follows too many cream-filled cupcakes, for instance, cam has become a great motivator for change. And as you move further out onto the frontiers of taste, “you should always make sure there's something at least familiar in there. . ”

Your body will no doubt appreciate the cautious approach, because a dramatic change in the foods you eat causes physiological changes that take time to adjust to. Several doctors have reported, for example, that people who suddenly add a lot of fiber to their diet often complain of temporary stomach cramps or gas; but if fibre is increased gradually, these problems do not occur.

Before long, Snyderman tells her students, “The things you want to eat will be the ones your body has adapted.

For many people, that effortless future is often difficult to imagine. But Snyderman recalls an elderly couple in one of her classes who decided they would take one full year to change their diet into the one they wanted. “I really respected the wisdom of these people, who decided to make a slow, steady transition, one that would really last,” she says. “Because it's the same with eating as it is with anything else: If you try going too fast, you end up taking two steps forward and one step back.”

And so with Exercise

But dietary changes are just one part of the weight-loss equation – the other part is exercise. Dragging yourself out of the old easy chair to exercise regularly can be difficult – but no more difficult than making the switch from a high-fat, high-sugar, and high-salt diet to a more natural one.

And, as with diet so with exercise. You do not have to kill yourself to get its benefits. The wisdom of the turtle's approach applies equally well.

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Top 6 Detox Water Recipes

Since the surge of obesity is on its peak these days, weight loss solutions and recipes are a dime a dozen! But not all are free of side effects. Well, I have already sung praises of water and how it is the best bet for people aiming to lose weight, but did you know that adding certain fruits / vegetables / other ingredients to water can boost its efficiency in preventing weight gain a great deal? Well it can, and I'll show you how and why.

If you are reading this, I am sure you have already done a lot of research on weight loss. And I am also sure you must, by now, have learned a thing or two about detoxification. For those who have not – while the word “detoxification” has a rather … scary, serious medical procedure-y feel to it, it is nothing more than the cleansing of the body. Simply put, detox water helps kick up the digestion and boosts the immune system, thus helping in weight loss. Moreover, it simply makes drinking a good amount of water easier and more fun!

So … yes, even though your research might have done you some good, what you may not have landed on on some delicious recipes of detox water to add a kick of flavor to your water!

Here is where you want to be!

  1. Watermelon detox water – Could it get any easier? Dice up a nice, cold watermelon, fill up a jug of water and add them to it. Drink it every day, as many times as you'd like. It makes for a tasty, refreshing drink that also boosts metabolism.
  2. Citrus boost detox water – This drink, that is loaded with the most thought after nutrients like Vitamin C, is made up of the ultimate refreshing trio – mint, cucumbers and lime. Slice these veggies and put them in your pitcher containing the water and keep it in the refrigerator. Let it sit there for a bit, and then drink up and feel the toxins leaving your body!
  3. Detox water with Chia Seeds – If you want to try something different and more filling, this is the drink for you. Chia seeds have the tendency to swell up when added to water that creating a gel-like, heavy consistency. Providing you with the right amount of calcium and fiber, this detox drink also helps in curbing your appetite and losing weight.
  4. Weight loss combo detox water – This recipe is packed with the most effective and active weight loss agents – grapefruit, tangerine and cucumbers. This drink provides a full-fledged helping hand in facilitating in weight loss by providing flavor, minerals and of course, detoxification!
  5. Strawberry and Kiwi detox water – Infusing sliced ​​fresh strawberries, kiwi and lemon in cold water is what makes this zesty detox water one of the top favorites. Sick of the old sour tasting, medicine-like weight loss drinks? Try this and you would never want to switch back to other drinks!
  6. Apple Cider Vinegar – This rather powerful, tangy tasting ingredient is known worldwide for its detoxifying abilities. Add it to one of the recipes mentioned above or simply to a glass of plain drinking water and it should help you shed pots faster than you can say “Apple Cider Vinegar”! Adding Apple Cider Vinegar to the cucumber, lime and mint detox drink mentioned earlier will definitely amplify its detoxifying properties substantially.

These are all recipes that include fruits and vegetables that are easily bought from all stores. Other recipes include infusing water with apples and cinnamon, or with organic lemon juice, maple syrup, and cayenne pepper. It is really about how YOU like your detox water.

Drinking ounces of water daily was never this enjoyable! Grab your pitchers today and get detoxifying!

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Cycling: Health and Fitness Guide

When it comes to convincing people to try cycling, some would usually ask, “Why go cycling when you can burn your calories in the gym?” While it is true that working out in the gym can help in losing weight and toning our muscles, outdoor cycling has its own merits.

Cycling is a low impact exercise meaning it does not put too much pressure that strains our joints unlike in running or high impact aerobic exercises and weight training in the gym. Our muscles can get a real good workout since cycling uses all the major muscle groups as we pedal our way through bike paths, roads and hills. Furthermore, as an aerobic exercise, cycling is an ideal cardiovascular workout since this activity makes us breath deeper, experience increase in body temperature making us perspire, an indication of burning calories and a way of eliminating some toxins in the body like body fat. Cycling is an exercise that does not pressure us since we can do it at our own pace. It is also fun to do because we can do it with our friends or family and unlike in the gym where we are just confiding training with various equipment within the walls, outdoor cycling gives us a sense of fun and adventure as we travel pedaling our bike .

According to research, steady cycling can burn as much as 1,200 kilojoules or about 300 calories per hour. Studies also show evidence that a half hour bike ride everyday will burn nearly five kilograms of fat over a year. Do the math and see how much fat can be burned when we ride our bikes for an hour or more every day. We use our bicycles not just as a form of leisure exercise, but we can also use them as our mode of transportation especially when we have gained that confidence on the road.

Of course, like any other exercise, we can get the most benefit from cycling when we pair this activity with proper diet and proper eating habits. It would be beneficial for us to come up with a meal plan so that the exercise would be completed with the proper diet.

Experts suggest that we increase the protein in our diet, eat a nutritious breakfast at least an hour before the ride and have a protein-packed food for lunch or dinner. A healthy light snack can be taken during long rides.

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What Are The Best Diet Slimming Pills?

There are so many slimming approaches dieting and exercising being some of the best. When you use food and exercise to slim you up, you have no negative side effects to think about. But sometimes you may find it necessary to also combine your efforts with slimming pills. The slim diet pills come with ingredients that offer different effects, so you do not end up eating too much yet you get the nutrients necessary for good health.

The market has numerous slimming pill brands all promising to give the best effects to those who wish to lose weight. However, not all are as effective as they may sound and you there before need to be very careful when making your decision so you get the best slimming pills possible. Here are some of the factors you should consider so that you end up buying the very best pills for your slimming needs.

Find out what they do – Different slimming pills work differently. Whereas some suppress appetite whereas some help in maintaining or increasing energy so you have what it takes to burn the calories and others may be designed to boost metabolism. Find out what the pills do and what your needs are so you can choose the most ideal for your slimming needs.

Think about the ingredients – The best pills are natural ones. It means that they contain natural ingredients that have very little or no side effects at all on your health. The ingredients contained in the pills will also determine how effective and safe they are in delivering the expected results. Make sure there before that you take the time to find out what is contained in your slimming pills and find out whether the ingredients are clinically proven, certified and regulated. Some of the best ingredients in slimming pills are Garcinia Cambogia, green coffee and green tea. Keep off banned ingredients to keep yourself safe.

Check the reviews – What users have to say about the product can go a long way in telling you what to expect when using them. But because it is easy to generate positive feedback on any given product, more more on clinical studies that have been manufactured on the supplement. You can also check any scientific research conducted on the pills to help you evaluate the quality and effectiveness.

Find out if it's backed by a money back guarantee – This kind of guarantee should not actually be full money back guarantee. If the manufacturer is confident about the safety, effectiveness and quality of the slimming pills, then they will have no problems offering you back your money. However even with this present, ensure that you still go the extra mile of finding out what the product is all about specifically as far as the ingredients go.

Use your doctor's advice – One of the best ways of choosing the best slimming pills is to talk to your doctor or a reputable doctor for that matter. They are always best placed on giving honest opinions on different products.

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Top Drinks For Weight Loss

Are you planning to lose weight the natural way? You may have been flooded with advice on the foods that you need to eat and avoid to get closer to your goals. You might find yourself spending too much time on the internet to check out some weight-reducing and tasty dishes to add to your diet everyday. Why should you focus only on your solid foods? Here is a list of some refreshing drinks that are not only tasty and healthy, but also help you burn your fats and get slimmer quickly.

1. Water

Water is the elixir of life! Needless to say, it is the first drink that you need to consume in ample amounts daily to flush out the toxins from your body. Drink adequate water before every meal, so that your appetite comes down to a great extent. Drink ice-cold water at least twice or thrice a day as it will help your body to burn fat to bring this water to body temperature.

2. Honey & Cinnamon

Mix one glass of honey and about half a spoon of cinnamon powder in a glass of normal water. Drink this daily in the morning before breakfast to enable quick weight loss. Never mix this drink in hot water as you will lose the goodness of honey and cinnamon when you do that. If you want to make this drink tastier, you can add half a spoon of lemon juice as well.

3. Green Tea

Green Tea is rich in antioxidants, and it helps to quicken your metabolism rate to a great extent. Make it a point to drink at least 3 to 5 cups of green day per day so that toxins are flushed out from your body, and you lose weight naturally.

4. Black Coffee

If you can not skip your daily dose of coffee, make it black instead. Black coffee is loaded with thermogenesis, an element that is great for your metabolism rate. Ensure that you do not add sugar in this, for best results.

5. Fresh juices of vegetables

How many times do you drink juices at shops that claim to make pure varieties? In reality, all stalls use a lot of sugars and processed ingredients to make their juices and crushes. You can easily prepare fresh and pure juices at home if you want to lose weight naturally. Make a juice of few tomatoes and carrots and add dashes of any of your preferences (lime, ginger, mint, etc.). This tasty drink will give you enough nutrients to be sustained throughout the day.

6. Dates and Banana

If you want to reduce your appetite to a great extent so that you can eat very little food, you should make yourself a drink of dates and banana in the morning. Blend a few dates, ripe banana, some almond milk and a spoon of cinnamon powder to make a tasty juice and have it after breakfast. This will increase your metabolism rate significantly and will keep you energetic & free from hunger through the day.

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How to Make Profound And Lasting Changes for Healthy Weight Loss

Astonishingly, “How Do I Lose Weight” is entered into Google 110,000 times every month!

These monthly searches really reflect the state of affairs in weight loss, as thousands of people just can not seem to find the magic pill.

And do you know why? Because it does not exist!

The good news is, there is a lasting solution to healthy weight loss.

You can start today with these 5 simple coaching tips for making substantial and lasting changes towards lasting healthy weight loss.

1. Refuse To Give Up On Yourself – The first and most important step of weight loss is telling yourself that you can do this! Once you have made that decision to be 100% committed, you will find that you are stronger than any excuse. The brain is the hardest muscle to train but if you get up every morning telling yourself “you can do this”, you will guarantee success and rev up your results.

2. Do What You Love – The key reason most people do not exercise is that they despise it. The key to weight loss is to find something you enjoy doing that elevates your heart rate for at least 30 minutes. You do not have to buy expensive exercise gear from late night TV or start running half marathons. Consider the activities you enjoy, or something you've always wanted to try, and get out there and do it!

Some suggestions are a boxing class, kayaking, mountain biking, dance class, anything! If you hate your workout, you will always make an excuse to skip it. Find an exercise you enjoy and you'll never have to work out another day in your life!

3. Be Real – You may have had to end comments about your weight before from others you do not know, maybe even others you do know. However, I promise you, nobody is going to be harder on you than you are on yourself.

Losing weight is not a short-term gig. You want to change those old habits, learn to love yourself again and accept that this is going to be a gradual and continuous process. It's OK to have off days, off weeks, off months. Keep stimulating yourself and accept that quality of life matters and you will easily succeed in your weight loss goals.

4. Do not Eat Less, Eat Right – I can see you rolling your eyes at me. Seems painful right? Well it does not have to be painful at all. Similar to finding exercises that you enjoy, the trick here is to reward yourself with foods that you love eating.

The best way to get started is to replace any calorie dose foods with nutrient den foods instead. A popular nutritious food item are Superfoods like beans and green leafy vegetables. Consider what you are eating and finding less calorie density alternatives will make a huge difference!

5. Stay Focused and Regret Nothing – So you've read the article, found your inner fire, and decided to take the first step.


However, the last piece of advice for you is very important. You have to be consistent.

Not every day is going to be a great day, and of course, you will encounter the occasional hiccup when it comes to your nutrition and exercise plan. Everybody does.

However, what's important is that you recognize this and accept it. When you stay committed to your goal, you WILL lose weight.

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Everyone Wants to Achieve Weight Loss

Weight loss refers to the reduction of total body mass resulting from dieting, exercising or illness.

Losing weight can be intentionally through dieting and exercising or unintentionally because of an illness. Many people have several reasons to lose weight because being obese and overweight brings about a number of inherent physiological and emotional issues, for this reason, they want to be the best version of themselves they can be. Progressive unintentional weight loss can be caused by circumstances similar to malnutrition, eating disorder and fatigue this occurs when you lose weight without dieting or increasing physical activity. It is usually a manifestation of a psychiatric disease.

Although obesity can lead to a number of serious health problems, trimming down and getting rid of the excess fat is encouraged to overweight and obese patients because some conditions like the type 2 diabetes can be reversed by losing weight thereby decreasing the risk of many health consequences .

Weight loss is something that requires time, commitment and patience thatby making it part of a battle that can be achieved. Weight success begins in our mind and the right mindset should be the foundation of your weight loss and maintenance program because what we think on the inside is reflected on the outside.

Some of the factors that we should consider so as to achieve weight loss is:
A sensible and healthy plan by minimizing sugar and starches in our diet. These are foods that stimulate insulin, a hormone that heap up fat in our body. By cutting back carbs body starts burning fats instead of sugar and starches. When the amount of insulin goes down it reduces bloat and unnecessary water weight which we lose within first day's workouts.

Eat protein and vegetables- protein boost metabolism which means you burn more calories processing them. The more calories are burned down the easier it is to drop weight. To be healthy we need a diet based on meat and vegetables as they contain all the fiber, vitamins and mineral we need and make sure we drink plenty of water every day. It is usually recommended at least eight glasses a day.

Set up an exercise plan and do some easy cardio workouts like running, walking and jogging at least three times a week. Be consistent in your workout as these burns calories and prevent metabolism from slowing down which is a side effect to losing weight.

People prefer to stick with foods in low calories diet more readily than they continue with exercise because because some it is easier to lose weight by dieting than exercising.

From the above, we should then exercise and eat healthy to keep our ideal weight in check. Carrying too much weight feels uncomfortable and we will be setting up for failure if we plan to lose weight overnight with absolutely no dieting and exercising. Some of the benefits of weight loss are:

As the overweight are seen to get tired easily and are sluggish they often suffer discrimination in their personal and professional lives as they are less likely to be hired. Weight loss help in improved appearance as people with normal weight is actually taken positively.

There are reduced the risk of diseases and improved chances of living long and healthy life by improving the immune system.

Feeling better by improving the ability to move, get around and have more energy, fitness is a top reason for losing weight especially for men who are deemed overweight. Physical movement from running to walking is easier for normal weight people especially for people who are interested in participating in sports or physical exercise. Losing weight can help in improving athletic performance.

The last but not the least important reason for losing weight is better to sleep, waking up relaxed and in a good mood. You will realize that you have enough energy to perform a daily task and feel as good you do when carrying less weight thereby improving your mood.

Amongst the many best things we can do in order to maintain our weight and worry less about exercise is to be smart by providing the body with the nutrients it needs and finding a sensible exercise plan.

Weight loss should be made a permanent lifestyle change by taking it one day at a time keeping realistic expectations.

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Knowing the Amazing Benefits of Packaged Alkaline Water

A fit lifestyle can help in preventing a lot of health issues. Sadly, most of us are living on processed and junk food, and we barely pay attention to exercise or fitness. Even if you can not go to a gym right away, you can make some smart changes to your diet for a quick effect.

One of the best-known food practices today is the alkaline diet. This diet mainly propagates the need to eat fresh foods and veggies that are alkaline in nature, so as to avoid undesired health concerns. Since the diet is a strict one and requires a person to quit a lot of things, including meat and dairy, not everyone finds it easy. However, what you can do is replace your regular water with alkaline water for a broad range of benefits. This post is going to be about alkaline diet and some of the facts worth knowing.

Finding Alkaline Water:

Most of the packaged water bottles today are processed artificially. Naturally, it is possible to find high quality alkaline water around streams as the flowing water picks up minerals from the rocks. People do not have access to streams anymore, which is why we have so many different brands. Alkaline water is manufactured by increasing the pH level of water, along with other added essentials, such as electrolytes, minerals and vitamins. As a customer, you need to know the added elements in packaged water brands before making the final choice.

What are the Benefits?

Alkaline beverages marginally improve the hydration rate and are believed to regulate blood sugar levels. It is also known that regular consumption of water with better pH can improve the metabolism rate, offering benefits to those dealing with obesity. Added minerals and vitamins also work significantly for the body, and the presence of electrolytes provides a natural boost to physical energy levels of the body. Also, if you are looking for a detox, this is the best choice without any side effects. Some of the common minerals that are added alkaline drinks include magnesium, calcium and potassium. Regular use will also aid in acid reflux, which in turn can keep many health issues at bay.

What else to Know?

Before you start with any new diet concept, it is a wise idea to talk to your doctor. Diet changes, especially major deletions from the chart, can cause a few changes in the body. When it comes to alkaline dieting, you need to understand that the research and study are limited, but whatever information is available, most of it is positive. Many celebs and actors swear by the benefits of the concept, and since you can not change your diet in a day, starting with alkaline water is the best way forward. You do not need to worry about any side effects, and the benefits are visible in no time, as long as you are regular.

Talk to a doctor today for more!

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Losing Weight In The Right Manner

Are you looking at losing those tires and rolls of lard on your body? Are you sick of bulges on your frame? Have jeers finally worn you down? Most people want to look slim and smart nowdays, especially in the thin-obsessed world of today.

Sustainable weight loss does not happen overnight. Crash diets rarely ever work. And restricting calories affects your metabolism negatively. The body likes to lose weight slowly and steadily, and when lost like that, it keeps the pounds off too. You must make some positive lifestyle changes instead.

You can try following these steps to lose weight the right way.

Do not skip breakfast – ever!

Skipping meals is a bad idea, especially breakfast. This is a big no-no. When you skip breakfast, your body goes into survival mode and starts to conserve energy by slowing your metabolism down and increasing its insulin response. This leads to the building up a huge appetite and you end up eating much more than normally. So, have a hearty, nutritious breakfast every morning.

Exercise more

Being a couch potato will never allow you to look svelte and attractive. Get up and get moving. Increase the amount of exercise you do. If you follow a healthy diet, keep a check on your calorie intake, and boost your activity level, you'll lose weight slowly, but steadily. Any form or type of exercise that you do will help shed those nasty pounds. You can go running or do aerobics if you do not like to gym. Try to build exercise into your daily routine and see that bad fat melting away.

Control eating when stressed

Sometimes people eat when stressed. It is easy to turn to comfort food when one is feeling anxious or tense. People have a habit of snacking while watching TV. This really needs to stop. If you have hunger pangs plaguing you, go for a fruit instead. Do not stuff your tummy with unwanted calories. When you are feeling tense, why not go for a walk or meditate to clear your head. You can also try some simple yoga exercise to relieve yourself of tension.

Eat healthy

Most people consume far more carbs and sugar than is healthy for them. Cut down on chomping on foods laden with these. You should also eliminate sodas and sugary drinks from your diet. You can have unsweetened iced tea or green tea instead. You must try to slowly reduce the amount of sugar in your food. Avoid food with refined carbs like white rice and bread; instead, you can go for their whole grain counterparts. Have fruits and vegetables instead of starchy, sugar-laden foods. These are high in fiber and filling, making you feel fuller for longer. When you start having nutritious food, your body will soon start getting rid of fat. To ensure that you eat healthy, store fresh fruits and veggies in your fridge so that you can easily reach for them when those hunger pangs strike.

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Weight Loss In The Real World For Real People

There are so many weight loss ideas, some are traditional messages which are locked in outdated beliefs about health, some are crazy and some are borderline religions where the finest details are debated.

I think there are some missing elements in weight loss thinking.

  1. Most people are struggling with their weight in spite of current conservative thinking.
  2. Most people will attempt and fail to lose weight many times in their lives, adding to their stress and frustration.
  3. Most people have fixed emotional beliefs about food and what it means. Eg we deserve sweets as a reward, or I could not give up sugar I would be miserable.
  4. Most people have not yet encountered the modern successful research and clinical methods for weight loss.
  5. Most people have weight loss as their goal instead of wellness and therefore focus on what they are missing out on instead of what they are gaining.
  6. Most people either are inactive or go hard at exercise to compensate for the calories they are counting and consuming.

Successful weight loss requires a few things.

  1. A lifestyle plan that focuses on naturally occurring good foods especially vegetables and good protein sources, plus the right fats.
  2. Letting go of all processed foods at least 90% of the time, but having the occasional flexibility to have a treat if you want.
  3. Decide that eating these foods is a good thing to do and that eating well means that you are happy and health or whatever positive thing it will mean to you.
  4. Acknowledge that focusing on the foods you have to leave out will only create feelings of loss, deprivation and stress.
  5. Becoming a person who is active, not a gym junkie. If you love exercise, do it for fun but not to lose weight as a goal or you will be disappointed.
  6. To get very clear as to why you want to lose weight, both for yourself and in your outside world.
  7. Know how you want to feel when you lose weight and bringing that feeling into your life today.

This is not about going on a diet, this is not something to do periodically but instead this is the way to live your life, in the knowledge that processed foods are not compatible with living a healthy life with health weight. From your current standpoint this may sound difficult, but as you embrace a real food lifestyle over time sweet foods will taste too sweet to enjoy

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Healthy Eating – Five Healthy Foods To Eat Before Bed and Prevent Weight Gain

Wondering what you can snack on before turning into bed for the night? If you are like most people, you have heard snacking before bed is a big no-no if you want to keep your weight in check. But is this the case? Provided you are snacking on the proper foods, and including these as part of your overall daily calorie intake, you can certainly add them to your eating plan without concern.

Let's look at five different smart snack options for the pre-bed period …

1. Cottage Cheese. Cottage cheese is a perfect pre-bed snack as it is a form of casein protein, which means it is slow to be digested in your body. At 100 calories per half-cup serving, it is also an easy one to work into your total daily calorie target.

Serve it with a few nuts or a couple of grapes.

2. Canned Salmon. Canned salmon is the next ideal pre-bed snack to use on a regular basis. All you need to do here is open up the can, and it is ready to go. The great thing about salmon is it's a rich source of protein as well as a terrific source of healthy fats. Both of these are perfect for keeping your body as lean as possible.

With no carb count, it will also keep your blood sugar levels stable. Mix with egg white and prepare a salmon patty if desired.

3. Nut Butter. Nut butter, whether ate alone or with celery, for example, is another good choice before bed. You do need to watch how much you eat here (too much nut butter will add up quickly!), But it is a source of healthy fats, protein, as well as some dietary fiber.

A tablespoon or two can be an excellent way to end your day.

4. Oatmeal. If you have had a relatively active day, do not shy away from adding oatmeal to your eating plan. Eating carbs, as long as they are slow digesting carbs before bed can be permitted.

Choose steel-cut oats or plain oats if steel-cut oats are not available and make sure you are not adding massive amounts of sugar to the bowl. Flavor with some cinnamon or nuts instead.

5. Raw Vegetables With Guacamole. Finally, consider guacamole as a perfect pre-bed snack along with dried vegetables. Vegetables are low in calories, high in fiber and are an ideal choice for those seeking bodyweight control. And, the guacamole is going to provide healthy fats along with the protein your body needs to keep your hunger in check for the overnight fast ahead.

There you have a few great pre-bed snacks to fuel your body without causing weight gain. Do not fear to eat before bed; just be smart how you go about it.

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Hooked on Food: Our Emotional Connections to Eating

If there were no other reason for eating other than fuel our body, would we ever overdose on turnips? Liver and onions? Pickled tongue? Probably not! Then what is it that makes us want to eat an entire bag of candy, a plateful of spaghetti, a supersized Big Mac and fries, a quart of ice cream or a box of donuts when we are unhappy or bored?

Taken literally, food is just food-it is what we need to take in on a daily basis to keep our bodies healthy and functioning. Raw or cooked, the food we eat is simply energy. By itself it has no emotional qualities of its own, so why is a chocolate brownie far more comforting and satisfying than a few stalks of celery or a bowl of oatmeal? Food is one of the most emotionally charged items in our lives. Food does more than fill our stomachs when we are physically hungry-it also satisfies our emotional hunger. It is often the first thing we reach for when we are in need of comfort or are feeling stressed.

Why is this? One reason is because of the association we have with a particular kind of food that triggers a desire to have it under certain circumstances. For example, when you were a child and fell down and skinned your knee, your mother may have given you a kiss, dried your tears and handed you a chocolate chip cookie.Therefore you were programmed at an early age to associate chocolate chip cookies with (a) mom (b) love (c) comfort, (d) pain relief-a quadruple whammy! What do you think you are going to want when you feel unloved, lonely, sad or in pain? Reaching for a carrot is just not going to have the same effect because you have no emotional attachment or connection to it (not to mention the difference in taste!)

Not only do we want specific foods to address special emotions, we also have emotionally loaded reasons for wanting to eat-sometimes to excess and at the expense of our weight. Those who have experienced some kind of loss may attempt to fill the empty space in their heart by filling their stomach. Someone who has been aborted or hurt may eat to excess to create a wall of fat around his or her body for “protection” against further hurts. Still other people eat for compensation- “If I can not have what I really want out of life, then I'll just let myself have all the food I want.” One woman specifically stated that the reason for her compulsive eating and obesity stemmed from her deep need to be noticed-she had been overlooked and ignored all her life and truly believed that if she just ate enough and got big enough, people would have to notice her!

If you are an emotional eater who soothes yourself with food, do you know the reason (s) why you crave something particular? Are you aware of what the triggers are that make you want to eat? And, if you are like many stress eaters you rarely allow your stomach to get empty and may no longer be able to recognize the signs of true physical hunger. How do you know the difference?

According to the University of Texas Counseling and Mental Health Center:

1. Emotional hunger comes on suddenly; physical hunger occurs periodically.
2. When you are eating to fill a void that is not related to an empty stomach, you crave a specific food and only that food will meet your need. When you eat because you are actually hungry, you're open to options.
3. Emotional hunger feet like it needs to be satisfied instantly with whatever food you crave; physical hunger can wait.
4. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.
5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

What can you do to put the brakes on emotional eating? Depriving yourself of comfort foods is not the answer. Not only is it emotionally difficult, it is likely to add even more stress – which in turn, can lead to more out of control emotional eating. According to Brian Wansink, who award-winning academic research on changing eating behaviors has been published in the world's top medical, nutrition and obesity journals, “The key is moderation, not elimination.” He suggests choosing some type of comfort food that is a little healthier than junk food, and dividing it into smaller portions to avoid the temptation of eating more than one serving at a time. He also states that “Your memory of a food peaks after about four bites, so if you only have those bites, a week later you'll recall it as just as good an experience as polishing off the whole thing.” So have a few bites of cake, cherry pie, cheesecake, or chips. Then call it quits. You will derive the same amount of pleasure and comfort without the cost of padding your hips or expanding your waistline.

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Eating Well When Those Around You Don’t

Just because you have decided to take your health in hand, by avoiding sugar, grains and processed foods does not mean your friends, family and co-workers have. There will be no shortage of events where lashings of pastries or mountains of pasta are laid out before you with deserts containing enough sugar to raise your glucose just by walking past the table.

The bigger the event the easiest it is. No one knows what you are eating anyway, you can pick and choose and if you suspect the choices will not be good then eat before you go.

Restaurants are generally easy as you can eat well and no one would even notice. Certain cuisines need a bit of thought such as Chinese, just avoid the sweet sauces and have just a little rice. Indian is much the same, just share a nan bread and have a dry meal such as chicken tikka.

The social barbecue is easy; there is usually plenty of meat and salad. A carefully crafted meal by someone you do not want to offend is the most difficult. Just bite the bullet and eat the main meal and then feign fullness and avoid or only have a taste of dessert.

Your choice is to just eat or to become the party bore by explaining the virtues of no sugar or grains and never get invited back again.

I find I go with the flow when I visit my mum, I suspect she thinks I'm mad, after all who would willingly give up cakes and cookies.

At home you may be the only one eating well. You can serve pasta or rice but do not eat it for yourself. If you have small children then you control the pantry and refrigerator. You are not doing them any favoring feeding them foods which will harm them.

As for teenagers; best of luck! Although some will be body conscious and you will have much more leverage over them.

I mentioned in a previous post that road houses are a food waste land; you need your snacks on hand or risk being seduced by the mountains of rubbish masquerading as food.

Socializing around sports or interests hold their own challenges as there is usually lots of alcohol involved. You can have a drink but a lot of drinks will bring you undone. Alcohol loves salty snacks which can lead to the late night kebab with something described as lamb but probably never wandered in a green pasture.

Know why you are eating well, remind yourself frequently and enjoy those foods which support you.

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