Tips On How to Lose Weight Fast

There are many ways in which you can be able to lose weight. However, many of those very advertised plans are bound to make you hungry and sometimes the results are not satisfactory. You will need very strong willpower, so as to be able to handle hunger since it can make you give up the efforts entirely.

So as to achieve your goal, the plan needs to:

  • Reduce the appetite to a considering level
  • Assist you in your weight loss journey and without having to bear too much hunger
  • Improve your health during the weight loss process

If you can find a plan that can help you achieve your ideal body mass with this factor intact, then you should be safe.

What to do

Here are some things that you can do to help you in the process. Some of these include:

Cutting back on the stars and sugars

It is very important that you cut back on the stars and the sugars. These are the carbs. The reason why they should be avoided is that they do stimulate the formation of insulin. This means that you will have more fat being stored away in your body and this ever leads to one being overweight.

If insulin is reduced, then it means that there will be fewer insulin reserves in the body. Instead, the body works at breaking down the fats instead of storing them. When you reduce insulin, the kidneys are able to shed all the excess water and sodium from the body and this reduces water weight and bloating. You can lose many pounds if you cut back on these.

Eat your vegetables, fat, and proteins

You need to include proteins in all your meals. A fat source is also very important as well as vegetables that are low in carbs. When you make such meals, your carb need will be within the levels that are recommended on a day-to-day basis. There are many sources of proteins and they include eggs, seafood and fish, and meat.

Proteins are able to boost your metabolism by a very great percentage. When you eat such diets, then you will not have those obsessive food thoughts that may haunt you daily. You will not feel like taking that snack in the middle of the night. You feel full after a protein meal and this makes you consume a lesser amount of calories in a day. Proteins are full of nutrients.

There are many vegetables that are low carb and they include spinach, cauliflower, broccoli, celery, cucumber, lettuce, Swiss chard, cage, Brussels sprouts, and kale among others. This is what your plate should be loaded with.

Fat sources include butter, avocado oil, coconut oil, olive oil, and tallow.

Lifting weights

Exercising is always a great tool. With diet and exercise, you can achieve so much in such a short time. You need to visit the gym about 4 times within a week. Warm-ups, lifting weights and stretching should be very helpful to achieve your goal. You should seek guidance from trainers too.

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Weight Loss – Four Reasons Why Your Diet Is Not Working And How To Overcome Them

Struggling to see the weight loss results you desire? Wish there was something you could do to speed up the weight loss process? Often, there is one primary reason why many people fail to see the weight loss results they desire and even better, a simple manner of fixing that.

Let us look at four reasons your diet may be failing you and how to overcome each of those reasons …

1. You Are Not Tracking Calories. If you are not tracking your calorie intake, you are leaving your results up to chance. Weight loss is going to come down to calories in contrary calories out, so it is something you want to pay close attention to.

Now, this does not necessitously mean you need to get out your hand-held calculator and tally up every morsel of food that passes your lips though. Just plug the numbers into a food database, and it will tell you exactly what you are taking in.

2. You Are Chronically Dieting. Another reason for failing with your diet? You are chronically dieting. If you can not remember the last time you were not on a diet, this is a real problem. It is important to be taking dieting breaks every so often as this resets your metabolic rate; allowing you to “kick-start” your engine and ensure you continue to see progress going forward.

If you seem to have hit the dreaded plateau, this is probably why.

3. You Are Not Getting Sufficient Protein. Lack of protein is another reason many people do not get the results they are after. Remember protein is the only nutrient to help you preserve your lean muscle mass tissue. If you are not eating enough, you will lose strength, and your metabolism will slow down, making it harder to see fat loss.

Aim to get at least one gram of protein per pound of body weight each day. If you aim for 15 to 30 grams each snack or meal, you will have no trouble reaching your daily total.

4. Your Diet Lacks Variety. The last common reason people fail with their diet is the diet does not contain enough variety. You need variety to see results. Those who are not eating a varied diet not only suffer from nutritional deficiencies but more importantly, boredom. This causes them to cheat on their diet plan and fail to see results. Each week, try at least one new healthy food in your plan.

Eliminate these four mistakes in your diet program and be prepared to start seeing results again.

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How High-Fiber Foods Help In Weight Loss

High fiber foods are one of the most important food groups that we must include into our diet. Because these foods help in regulating numerous body functions. The most important role of their ability to relate constipation. Besides that, they are among the most potent foods when it comes to weight loss. The reason? These foods help you bulk up on dietary fiber which promotes weight loss and improves your health overall.

In weight loss, diet plays a major role and including into your diet is always recommended. they are not just helpful in weight loss but are also beneficial for the health like relieving constipation, reducing body inflammation etc.

These are necessary because they help in regulating various body functions like tie constipation as well as helping in weight loss. Some examples of they are apples, bananas, oranges, strawberries, raspberries, dark-colored vegetables, potatoes, nuts and seed, whole grains etc. These are help in weight loss in different ways like filling up the stomach for a long time, because decreasing appetite, fat storage as well as reduces body inflammation and all these help in losing weight.

There are different ways to include into your diet.

5 Common High fiber fruits

1. Apples

2. Bananas

3. Oranges

4. Strawberries

5. Grapes

When it comes to health benefits, can help us in the following ways:

1. They improve bowel movements.

2. Help in maintaining blood sugar levels and lower cholesterol levels.

3. They fill up the stomach and reduces appetite which helps in weight loss.

So are you thinking of adding high fiber foods in your diet? We bring to you the following dietary tips to increase your fiber intake.

1. Have whole fruits rather than fruit juices.

2. Include salads into your meal plans.

3. Have whole grains like whole flour. In fact, you can replace your normal biscuits with whole grain biscuits.

4. Have almonds or walnuts, or flax seeds or fenugreek seeds to your meals to increase your fiber content.

5. Go for vegetable drinks and green leafy veggies.

6. Replace white breads with brown bread. Also have more of whole grain pasta, and oats.

Some ways they can help are

1. Take a longer time to be digested since they can fill up your stomach and hence prevent you to eat more.

2. Reduce fat storage by reducing the insulin levels in the body which lowers the fat storage.

3. Reduce body inflammation that in turn help in decreasing the impact of the weight control hormone leptin.

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Start Your New Year’s Resolution Today – Weight Loss and Belly Dancing

Start your New Year's resolution to lose weight, increase your mental and physical fitness, and better your health today. Why are you waiting for New Year's Day to begin sculpting a new mind and body?

The commitment to mold a new you starts on the day that you make a firm commitment to do so.

Pleasure-seeking Eating

During the months of October, November, December, and January Americans tend to overeat larger amounts of delightful foods and beverages which give them extra pleasurable satisfaction. There are 25 days during these four months when we eat just for the sake of eating. Overindulging is the behavior which adds those extra unwanted pounds.

The second problem is not participating in our daily exercise program. Some of us will actually take a vacation during these special holiday celebrations. The average weight gain is 5-10 pounds and depending on your nutritional habits and exercise program it will take a few weeks or months to achieve the desired waistline measurement.

Exercise and Diet

The months of January, February, March, April, and part of May (4 months months) has our thinking and our body consumed with exercise and dieting.

The first 5 months of the year many are motivated by the outcome of having a physical body look attractive in a swimsuit. Many swimsuits are very revealing and we feel very uncomfortable when not meeting our fitness.

During the months of May, June, July, and August we are active with outdoor activities and eating lighter and leaner foods. We may or may not continue our regular exercise program during these months because of the activity level and the fun activities with our friends and families. The summer lifestyle looks to keep our weight and fitness as we like it.

After the summer season we seemly start the battle of the bulge once again.

It becomes critical for our personal well-being and health that we have a lifestyle exercise program combined with proper nutrition in order to maintain favorable weight and acquire physical attraction goals year-round.

I recommend belly dancing. Why?

Eating habits will change because of receiving compliments for weight loss or figure changes from people or the wall mirror hanging in the dance or home studio. The reflection in the mirror is a constant reminder of achievements. The constant image reminder from people and the mirror will continue to inspire activities and nutrition to maintain our desired appearance.

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Weight Loss – Should You Do The Elimination Diet Plan?

The elimination diet is one gaining in popularity as more and more people jump on the bandwagon and lose weight because of it. Is it one you should be doing? Do you have interest in this diet but are not quite sure if it is for you?

Let us look at this concept further to determine if this is a diet you should be investing your time in …

What Is The Elimination Diet? The elimination diet is as the name sounds – eliminating certain foods that may be causing you …

  • allergies affecting your energy level, your mood or even brain fog, and
  • other digestive problems like gas, bloating, or intermittent constipation.

Various foods will be removed from your eating plan for a short time. You will first be put on a stringent diet, and then after holding that steady for about four weeks, you will begin reintroducing these foods slowly, one at a time to see how your body reacts – how the foods are tolerated by your body.

The idea behind the elimination diet is if any foods are causing you issues, you can efficiently figure out which foods they are and then avoid them in the future.

On the list of foods to cut out are …

  • fast food,
  • chicken,
  • eggs,
  • dairy,
  • gluten,
  • soy,
  • corn,
  • peanuts,
  • citrus fruits,
  • hydrogenated vegetable oils,
  • added sugars,
  • alcohol, and
  • caffeine.

While this may seem like a long list, remember it is only for a short period.

Who The Diet Is Best Suited For. So who is this diet best suited for? It is not for those who just want to lose weight. While weight loss may be a byproduct of this diet plan, the primary purpose is to identify food sensitivities and get your gastrointestinal tract feeling better.

Many people who struggle with weight loss do so because they have low energy levels or are not processing the foods they eat as well as they should, so once these issues are resolved, the weight begins to come off.

Furthermore, because this diet has you eliminating many of the foods typically causing weight gain. Foods such as …

  • processed foods,
  • fast foods,
  • sugar, and so forth.

This on its own also typically yields weight loss results.

So, if you are not feeling your best, the elimination diet may be one to consider going on. It is not a diet however for those who primarily just want to lose weight.

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Easy and Fast Tips That Can Help You To Lose Weight Without Struggling Much

1. Make a list of food you will eat in one week

The study provided that people who have food diaries would consume about 15% less food as compared to those that do not keep a diary. When it comes to weekends, watch out. A study done by North Carolina University found out that on weekends, people have a habit of consuming 115 calories extra mostly from fat and alcohol. Doing away with calories from condiments, sauces, snacks, drinks can make a big difference in your weight loss journey.

2. Get a buddy from online

This may sound a bit new, but a study that was done by the University of Vermont found out that an online weight loss partners will help you to keep off some weight. For 18 months, the researcher monitored volunteers. The one assigned to an internet based program, their weight loss journey was way better than those who were in a group meeting face to face.

3. Develop a weight loss chant

Ever heard of self- fulfilling prophecy? When you focus on the things that are hard to do like walking daily or resisting junk foodstuff, chances are it is hard to stop. Instead, start repeating positive thought to yourself (whether you have faith in it or not). Confess word like “I will lose weight” “today I will go for a walk.” I will resist pastry cart. When you repeat those phrases, they will turn out to be true before too long.

4. Stick to water after breakfast.

You can take orange juice at breakfast. But throughout the day, emphasize on taking water rather than soda or juice. An average American drinks 245 extra calories from soft drinks every day. That's about 90,000 calories or 25 pounds in a year. Since so many calories, the research shows that the sugary beverages do not activate the sense of fullness the same way food would do.

5. In every meal eat three fewer bites

You can also treat yourself less or take a reduced amount of juice, and that will prevent you from adding more weight.

6. Spend less one or two hours on television.

A study found out that those students who spend more time watching television the more they ate in general. Form a habit of sacrificing one program and instead go for a walk even if it just 20 minutes only. You will reap incredible benefits of walking. While watching your preferred show, you can get out of the couch and try some exercises.

7. At least once a week wash something comprehensively.

Do some cleaning in your house, whether it is your car, the floor, bathroom tile, shower stall, or a couple of windows. A person with 150 pounds, will burn around four calories for every single minute spent doing the washing. Spend 30 minutes scrubbing, and you can reduce rough 120 calories.

8. Reach for food when the stomach rumbles

It's stunning just how frequently we always eat out of habit, nervousness, frustration or boredom so often. Some of us have even forgotten what it feels like to be hungry. If maybe you are yearning for a specific type of food, most likely it is craving and not hunger. If you can eat anything your hand can lay on chances are you're hungry. Distinguishing these feelings is very important. Then other than eating, find other ways to tame stress, tie boredom and expressing love. But if you are always hungry, talk to your doctor, you may have a medical reason for that.

9. When hungry, sniff a peppermint, an apple or a banana.

It works though you may feel feel silly. A neurological director Alan R Hirsch of Taste and Smell Treatment and Research Foundation experimented with 3000 volunteers and found that people who sniffed were less hungry and they lost more weight at about 30 pounds each. There is a theory that says that sniffing the foodstuff tricks the mind into thinking you are in reality eating it.

10. Gaze at a blue color.

Color blue acts as a craving suppressant. That's why you will never come across any fast food restaurants being decorated with color blue. So while you eat dress in blue, let your plate be blue and the tablecloth you are covering your table with be blue. Equally, avoid orange, yellow and red in your eating areas as the study found out that they encourage eating.

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Living Invisible

The story I'm about to share with you is a true one. Many men and women from all over the world suffer excruciating hurt, pain, and deep embarrassment due to being overweight. Being overweight is nothing to laugh at. In many cases people develop deep resentment towards life and fall into an unfathomable depression. The reason how I know such things is due to me being overweight myself at one time for over two years. It was by far one of the most painful and lonely periods of my life.

Back in 2003 I had ballooned up to about 310 lbs and looked like a prized pig at the county fair. This was not one of my better periods in my life. I was so overweight that people ignored me everywhere I went. It was like I was invisible. People treated me like I had contracted a deadly disease. I felt alone and just wanted to die. I did not know that people could be so harsh and cruel.

It had gotten to the point that I dreaded seeing my reflection in the mirror and soon took all mirrors down in my home. I did not want to be reminded of how I looked. It was much easier to deal with the pain by doing so. After a while, even my so-called friends stop wanting to be around me. Instead of finding comforting words from people I knew, all I got was fat jokes and peoples voice mails. I was invisible. No one could see me. It was awful. I would not wish this on my fear enemy.

Many people have experienced the same things that I have experienced and are still suffering from the agony that obesity can cause. Some people never recover from the mental mutilation they suffered and end up taking their life. For many, living is not an option.

After several years I turned my sights on doing something about my obesity. I knew that if I did not do something about this disorder that I would no longer want to live. I always wondered how someone could take their own life voluntarily. After experiencing what I experienced back in 2003-2004 I understood without any doubt how someone could take their own life. The pain and misery I suffered was almost unbearable.

I began to learn about eating properly and dieting. I wanted more than anything to get my old life back and to help others that were suffering from the same disorder I was suffering from. I did not want anyone to have to end the same pain that I endured. No one describes to be ignored and shunned their entitlement life. I am a witness that if you really want to live again that it is possible. Do not let another day pass you by without trying to end the pain and misery you are now experiencing. Nothing is worth more than your happiness and peace of mind.

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When Dieting And Losing Weight May Be As Simple As What And When You Eat

First of all, I would like to thank you for taking the time out of your day or evening to read what may be a major life-altering learning experience for you. I discovered holistic medicine. Many people have been awakened to the many options that holistic medicine provides. Alternative healers make it possible for people all over the world know that there are medical options available to them by way of alternative medicine.

Many doctors and nurses feel that conventional medicine is the only way to heal a person. Other doctors feel that holistic and conventional medicine can complement one another. It has been proven time and time again that conventional medicine can be what causes severe trauma to a patient and in other cases, conventional medicine can help relieve the pain and suffering that a patient is experiencing.

Cultures from all over the world have been curing patients of illnesses for thousands of years without any side-effects while being treated for their illnesses, unlike many conventional medicines that can cause severe trauma and in many cases cause death.

Many people from around the world have thanked alternative healers for helping them in their times of need. Holistic practitioners have helped people just like you and I lose weight or gain weight when needed with no side-effects whatever. They have done this by educating their patients about diet. Many people are lied to on a daily basis about dieting. This allowed practice should be discontinued. One of the largest lies told to mankind in regards to dieting and weight loss would be that a person has to go to a gym and / or exercise to lose weight. This is false. You do not have to walk, jog, swim, lift weights, or ride bikes to lose weight. Someone came up with this lie to extract cash from you and your loved ones. As a matter of fact, a few months under a holistic practiceer's guidance you will lose weight and feel better than you have ever felt in your entire life and in many cases, they can cure you of obesity, acne, and uncontrollable weight gain. Have I peaked your interest yet? Is this something that would interest you?

I am sure you are wondering what does all of have to do with learning the importance of what to eat and what time to eat. Well, it has a lot to do with it. Your body is a 24/7 processing plant that never stops separating and processing what it has taken in all day. What your body does not burn and process, it stores away for later use. Did you catch what I just stated? Your body stores away what it does not use present. So, what you eat and what time you eat it has to do with you gaining and losing weight and most of all being healthy.

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Can Fat Really Be Hypnotised Away?

This was a question a client asked me recently, I knew what she meant but of course the question was wrong.

Fat can not be hypnotised, but weight loss will result from good hypnosis. However there are a few things to be considered.

  1. In my opinion hypnosis should be targeting a healthy diet which is low in sugars of all kinds and processed foods. You will need to have a good understanding of this, if your hypnosis practitioner can not give you this information then you must educate yourself.
  2. You need to be committed to the change required otherwise you will be fighting the hypnotic suggestions given to you, and you will win. It is not possible for a hypnotist to make you change, or fix you, it requires input from both parties.
  3. The hypnosis must be professionally delivered otherwise it will fail and you will become disillusioned with hypnosis and miss a great opportunity for positive change. Find someone who is well versed in weight loss hypnosis and not just a general therapist.
  4. Your past experiences with weight loss must be taken into consideration. If you have struggled previously you will bring those experiences into your session. You will want to succeed, but fear of failure will dominate your thinking.
  5. Weight loss hypnosis is rarely a one-stop shop, you may need several sessions to deal with such things as food cravings, sugar addictions, stress eating, boredom and bad effects in your life.

Hypnosis helps you to focus on the changes you want to make and allows you to let go of old eating patterns and then new empowering beliefs are introduced in their place.

The process will continue long after your session and as your taste buds become tuned to flavors which are less sweet and salty you will find that some of your old favorite foods will no longer have their same appeal.

But this is a good thing as it means you are getting better feedback as to what is healthy for you to eat. But do not worry there will still be those special things that you will enjoy occasion.

Just remember that hypnosis is a safe and gentle process which takes a lot of the stress out of your life, and in the case of weight loss there is potentially a lot of stress associated with being over weight and trying to lose weight puts a lot of stress on those trying.

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4 Questions You Must Ask Your Bariatric Surgeon

For what it's worth, a bariatric surgery can prove to be a life-changing experience. Moreover, it needs an extra commitment on your end, given the significant lifestyle changes that you bought to make in order for the surgery to prove worthy of your time, efforts, money, and health. Here, it is recommended, that you ask the following questions to your bariatric surgeon before going under the knife.

Am I a candidate for the surgery?

More often than not, in order to be a viable candidate, you bought to:

Have at least 50 kg of excess weight
Have a BMI exceeding 40
Be suffering from one or more morbid conditions (in case of BMI less than 40)

What are the tests that I need to undergo, before the surgery?

In order for your surgeon to have a clear picture of your physical well-being, you may be suggested to go for the following tests:

CBC (complete blood count)
Urinalysis
Chemistry Screen
Physiological Evaluation
Electrocardiogram

What will be the best procedure for me?

As is the case with most things in life, a single type of weight loss surgery does not fit everyone's needs. Depending on your current weight, your lifestyle as well as the under health health risks, your doctor may or may not suggest that you undergo one of the following procedures:

Gastric sleeve surgery
Gastric bypass surgery

In addition to why your surgeon is suggesting one procedure above the other, he / she must also let you know about the undercoming risks related to the same. Only after you weigh the benefits of the procedure against the risks involved, should you make the final call.

What are the usual side effects of the surgery?

While there are numerous side effects that are related to bariatric surgery , not all patients experience them all. However, just so that you know, the following are the possible issues that you may face post the surgery:

Nausea and vomiting
Gallstones
Dizziness, fatigue, etc.
Gastric problems (bloating and burping)
Irregular sweating, anxiety, etc.

In addition to the above questions, you may also rely on your doctor to clarify any doubts that you may have regarding post-operative recovery, follow-up care, and expected weight loss.

Not only will the above-mentioned questions help you understand the nuances of the surgery in a better manner, but will also help you get a clear picture regarding whether or not your doctor is fully competent to handle such a procedure. For what it's worth, you should only let the best bariatric surgeon tackle a surgery as significant as this one.

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Simple Tips and Exercise Plans to Lose Weight

There are several ways to lose weight fast and melt away your fat instantly. However, most of them leave you unsatisfied as one realizes that shortcuts to lose weight are not sustainable in the long run. Weight loss is a combination of a well-formulated diet plan and a rigorous exercise regime. If you are wondering how to lose weight here are a few simple tips for weight loss and exercise plans to lose weight and reduce those inches –

1. Train your mind.

Weight loss is about a good diet, rigorous exercise time but most importantly about mental conviction. Before starting out on a weight loss journey, mentally make a note of why you are taking this step and keep this reason to keep you going and prevent you from catering to those cravings by binge eating.

2. Avoid food with high sugar content.

Insulin is the fat storage hormone in our bodies and sugary foods like desserts release insulin. This instantly raises our blood sugar level in turn resulting in fat storage. Lowering insulin also works as a detox for the body allowing kidneys to expel any excess sodium or nitrates, which may cause bloating. It s important to completely cut out fizzy drinks which also cause gas.

3. Do not leave out a food group.

Every year the weight loss industry makes one or the other food group the worst for the body. It is best to have all fats, carbs and proteins as part of our diet. Food rich in protein has been shown to boost ones metabolism and also reduces cravings

4. Water is your savior.

Make sure to stay hydrated with water and other fluids throughout the day. One must drink at least 8 glasses of water a day to prevent all that bloating. A glass of water with lemon in it is recommended right after you wake up.

5. Fiber is key to a healthy gut.

Food like vegetables are high in fiber, which prevent constipation and also helps one get a flat belly soon. It also helps in better digestion and improving your immune system in the long run.

6. Stay away from fad diets.

The market today is flooded with diets like the GM diet, Atkins, Keto diet which all have very serious consequences to out bodies in the long run. Anything that comes fast, goes fast so remember to be patient and eat everything but in moderation.

Diet Plan for weight loss:

Here is a standard diet you can use for weight loss, before following any diet please consult a nutritionist / dietitian. Everyone's body is unique, a single diet can not be utilized by everyone.

Breakfast: 3 egg whites OR Oatmeal with a fruit and cup of green tea.

Mid-morning snack: 150 gms of chicken cooked in vinegar and soy OR 1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Lunch: Grilled fish with vegetables OR 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar

Mid-afternoon snack: A salad of chickpeas OR a Banana and 1 Apple

Dinner: Protein shake with any protein (Tofu, chicken, fish etc) OR Salad with fresh ingredients

Exercise plan to lose weight

Need some weight loss exercise? Follow an exercise plan that allows you to try a new thing daily. Engage in high cardio like running, Zumba, skipping but also hit the gym to lose weight. It is important to maintain muscle mass and it burns fat even after the workout is over. A great way to burn a good 1000 calories is a quick HIIT (High-Intensity Interval Training Workout) workout.

If you follow the points mentioned above you are bound to lose weight in a healthy manner! A diet along with some exercise always does the trick.

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Falling Off The Low Carb Wagon

Why do so many people fall off a low-carb diet? To sum it up, one word – bread. Who can resist a warm crusty piece of bread with butter? Tough, but you can. Does following a low-carb eating style mean you can never eat bread again? No, but you will want to stay away from bread and other high carb foods while on a low-carb, optimum protein weight loss program.

Carbohydrates – what you should eat and what you should avoid –

Carbohydrates are from plants and appear in the Western Diet in the form of vegetables, fruits, legumes and grains (processed pasta, cereals, bread and sugar.) Because carbohydrates vary greatly in their nutritional value and fiber content, one must be savvy about choosing the best carbohydrates for successful weight loss, long-term health and weight management. How? By eliminating the worst offenders, those high-carb, low-fiber, processed foods that contain empty calories and by choosing low carb, high fiber, nutritionally-rich foods. Sound boring? Does not need to be – there are many delicious low-carb foods and cookbooks on how to prepare these delicious good-for-you carbohydrates.

The very best carbohydrates choices are found in nature, are unprocessed, and contain dietary fiber. Fiber-rich carbohydrates are lower in calories, contain vitamins and minerals, help reduce cholesterol levels, reduce fluctuations in blood sugar levels, improve insulin sensitivity, and help keep the intestinal tract moving. Fiber-rich carbohydrates produce satiety, help control hunger, and should always be a large part of your daily diet.

Ever notice when you eat a piece of bread, you are never full and can eat two or three more pieces even when your meal is finished? Most beads have minimal fiber and without the fiber to bulk your stomach up, you never feel full, you keep eating, and typically overeat. This is what happens when you consume processed foods full of empty calories.

If you want to bulk up your stomach, feel full and satisfied without the high carbohydrate burden, choose vegetable carbohydrates. Most vegetables are naturally low in calories, high in fiber and water content, rich in vitamins and minerals, and are the best carbohydrates choice for weight loss and long-term maintenance. Most legume carbohydrates have fiber and contain some protein, and some whole grains contain fiber and some protein but typically come with a higher calorie burden. Most whole grain foods are not good sources of fiber compared to the total carbohydrates grams. Few fruits have high fiber content but can be rich in vitamins and minerals. Choosing low-carb, or low sugar foods, will provide you with the best nutritional value overall.

How to count carbs on a low-carb diet and find the “Net Effective Carbohydrate” take on a food label –

Dietary fiber is not absorbed in the GI tract and therefore, has no caloric impact on the body. When counting carbohydrates for a low-carb eating style, you should subtract dietary fiber grams from total carbohydrates grams. What remains is the “Net Effective Carbs,” the total carbohydrates grams after dietary fiber grams have been subtracted.

Never assume a food label is correct without doing the math yourself. In addition to dietary fiber, many food manufacturers deduct other sugars, such as sugar alcohol, to determine the “net carbs.” Only deduct fiber grams when counting carbs – all other carbohydrates count.

Daily fiber intake – how much should you be consuming?

For long-term maintenance, we recommend a MINIMUM intake of 25 grams for women and 35 grams for men. However, when on a carbohydrate restricted diet such as the VLCD or LCD, it will be difficult to maintain this amount without going over your prescribed net carbohydrate intake. But, you can get close by consuming the highest fiber vegetables possible while staying within your limit. Remember, the weight loss diet is temporary. If you need more fiber while dieting, supplement with an over-the-counter fiber product. Consuming higher amounts of water and engaging in daily exercise will also help prevent constipation.

Our Advice – When counting carbs, deduct Only dietary fiber from total carbohydrates grams to get the Net Effective Carbs. Always choose more high-fiber, low carb foods for long term weight management.

Good luck, Dr. P

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Do You Want to Be Fattened Like a Farm Animal?

I'll take a wild guess and assume that no one would like to be fattened up like a farm animal, and maybe a few readers would be insulted by such a suggestion.

But I am here to tell you that, that is exactly what is happening, and under the guise of eating a healthy diet.

If you think about any animal, such as cow, sheep, chickens etc, they are not fattened with fat. In their best environment they eat grasses and chickens like bugs.

But in commercial situations the fastest way to fatten farm stock for market is to feed them soy, corn or blended grain mixtures.

Even some grass fed animals are “grain finished” because grass fed cattle are too lean.

Geese are force fed grains in order to make fatty pate from their livers. Fortunately this practice is banned in many countries.

So we know that the best way to add fat is to consume a grain fed diet. So what about cereals, pasta, cookies, cakes, rice, and exports. All are grains and all are fattening.

3 facts that every doctor, nutritionist or dietician knows, or should know if they ever studied the topic of food and nutrition.

  1. All of the above foods are in the carbo-hydrate category.
  2. We know for certain that carbo-hydrates convert quickly to glucose in your bloodstream.
  3. We also know that through the mechanism of insulin and your liver function that same glucose, is converted to tri-glycerides and stored in your fat cells as fat. We only need about one teaspoon of glucose in our own bloodstream to meet our needs, so this means that the bulk of our glucose will be converted to fat.
  4. We know that this same process will cause an increase in LDL cholesterol.
  5. This process also presents as high blood fat when you have a blood test.

The above 5 points are all simple bio-chemical facts.

Avoiding grains is not the end of the world, your digestion will benefit great, and you will produce much less inflammation in your body and so you will experience much less pain.

You simply replace the grains and other sugars will vegetables, healthy fats and quality meats. It does require you to think differently about meals and dining out, but I can assure you, as someone who has been eating like this consistently for 18 months that it is easier than you might imagine and it is surely worth it.

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No More Excuses In Your Health

My whole life has been me making excuse one after the other. I'm starting to think excuses are me trying to lie to myself. Yes I said it.

Stop making excuses

Paul stop lying to yourself. If you want to more forward and drop a few pounds. You need to stop making excuses.

I can not lose weight because I have tried too many times. I am just a big boned person and this is my life

Please stop it.

You have everything you need to succeed. That obstacle that is before you can be knocked down. What's it going to take?

More Focus.

No more waiting because waiting only leads to more waiting. One way of focusing is to write down the obstacle you face in detail. That will break it down. In turn you will be able to locate where the problem is. Then all you need to do is make a decision to conquer it.

This year I told my self enough is enough. I have had it with the back and hip pains. I will lose 15 pounds.

No more sugar. That means no desserts. No more bread. No more rice for three months. More fruits and vegetables. It was not easy. More walking and more moving around.

It took a long time for results to show. However, certain pains I used to feel stopped. Especially pain in my lower back, hips, knees, and feet

You may experiencing pains like I did. I can tell you that getting a little lighter can only help. I'll do it tomorrow

No you will not.

I use to tell myself that all the time. I would go out and buy books on weight loss and follow fad diets. After a week I was back at Krispy Kreme telling myself I'll start again tomorrow. The diet books I bought would sit and collect dust.

It's time to take control of your life and your health. Another book will not do it for you. You have to do it for yourself. Here are three pointers that can help you on your weight loss journey
1) Find a substitute for rice. Here are a two sweet potato rice and cauliflower rice
2) If you are having cravings for sweets and junk food take one bite and get back to eating the good stuff
3) Eat more good stuff like fruit and vegetables. No need to cut back.

Fill yourself with the good foods. There is no need to starve yourself on some new diet plan. Stick to the three things we all need more of – fruits, vegetables and water.

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Discover How to Lose Weight With a Personal Trainer in the Best Gym

There are many factors to take into consideration when you wish to lose weight-and one of the largest is willpower. It is easy to decide one day that you will lose a hundred pounds and sign up in the near gym, but actually doing it is another matter. The weight loss process is an uphill climb that makes people want to quit in the middle. This is why it makes sense to hire a personal trainer who can ensure that you do not give up when the going gets tough. The finest personal trainers will inspire you to be your best and push you to your limits. The best gyms in the country offer various personal trainers with different specialties. You are sure to find someone who can help you reach your fitness goals.

The best gyms offer exceptional training services partnered with nationally-certified trainers who will personally make sure that you achieve your goals through a custom, high-quality fitness program. The program is designed to match your pace and is aimed at producing visible results. Their coaches are experts at teaching, motivating, and inspiring their clients to work harder. When you are ready to hire a personal trainer, they can give you someone who meets your schedule, understands your health history, and can work with your current fitness level.

Some of the best gyms categorize their trainers into four tiers: the kick starter, the innovator, the mobilizer, and the life-changer. The first tier will help you achieve a strong foundation. Such a trainer will aim to greatly improve your flexibility and cardiovascular strength while conditioning your body. The second tier is for those who want a more advanced fitness routine. You will be given a more specialized program that will target specific problems in your health or body. Trainers in this tier either have special certifications or a degree in exercise science or a related field. In the third tier, you will be given more season coaches for a more focused routine. This tier is mostly for those who require a sport-specific training or rehabilitation. The final tier is where you can find highlyought-after professionals who have proven track records of successful and satisfied clients-some of them celebrities.

By going to the best gym in the area, you can have access to experienced coaches and personal trainers. Your choice could mean the difference between successful weight loss and failure.

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