Archive for November, 2010

5 Secrets To Effective Consistent Weight Loss

weight loss

There are five secrets to weight loss everyone wanting to lose weight for the holidays or next years trip to the beach should know.

Everyone knows that losing the pounds can be both difficult and frustrating, so why not keep it as simple as possible. We are more likely to achieve success with any goal if we start out with baby steps and build up as we go along. Losing weight should not be approached any differently. Make your first weight loss goal losing one pound, then two pounds, until you have reached you total weight loss goal.

The following are the five secrets to safe, effective weight loss:

The first secret to weight loss is to talk to your doctor. Your doctor can help you decide the best weight loss program to start with and determine if you may have some underlying medical condition that is preventing you from losing weight. An underactive thyroid gland is a good example of a medical condition that may cause you to gain weight and affect your motivation to exercise. Your doctor will also determine if you have any medical reasons to not be undertaking a weight loss program.

Another great secret to weight loss is to improve your posture. This may not create immediate weight loss, but certainly will make you look thinner. If you look thinner you will feel thinner and this will boost your self esteem, improve your confidence and give you motivation to exercise and follow a healthy weight loss diet. This can also help with the weight loss process itself because good posture when you perform exercises will lead to more effective workouts.

The third secret to weight loss is to get your whole family involved. It can be very tempting to ditch the salad had have a hamburger with your husband or a taco with your wife, but if the entire family is eating healthy foods, weight loss won’t seem so depressing. Keep the junk food out of the house completely, and everyone will be healthier. Get your family involved in exercising or at least encouraging you to exercise after they know how important weight loss is to help you become healthier and live longer.

The next secret is keep it simple and realistic. It is alot easier to Lose one pound a week than it is to lose ten pounds in a week. You have to lose the first pound before you can lose that extra 20-30 pounds you have been lugging around. If you get frustrated from lack of progress or slow progress you will end up abandoning your weight loss program. Start simple by learning what you have to do to Lose one pound a week then build on that foundation. Your self esteem will go up when you see you are actually losing weight and keeping it off. This will keep you motivated to keep moving forward with your weight loss plan.

The last secret is to look at what you do through out the day and use those activities to help you in your weight loss plan. Take the stairs instead of the elevator. Park in the last parking spot at the mall or at work and walk to the front door. Cut out coffee and replace it with tea in the morning. Go outside to play with your children instead of staying indoors. Go out dancing instead of seeing a movie. These little things may not make a big impact on your life in general, but if you do them regularly, the burnt calories will add up and you’ll start to see real results.

If you get nothing else from this report, remember that losing one pound a week only requires you to cut out 500 calories per day or burn 250 calories with exercise and decrease your intake 250 calories.

weight loss

Healthy Eating Tips

The term “healthy eating” often makes people think about deprivation and boredom, but it certainly doesn’t have to be that way. Take a look below at 10 tips for healthy eating that will tantalize your taste buds AND contribute to a strong, lean body:

Healthy Eating Tip #1 – Better Quality Foods

Healthy eating is really all about choosing foods that give the most nutritional value possible. That means limiting sugary, fatty, processed foods and gravitating toward whole, organic, nutrient-rich foods.

Healthy Eating Tip #2 – Better Quality, Less Quantity

Improving the quality of the foods you eat will make you realize that you really don’t need to eat a lot of calories each day to feel fully satisfied. Nutrient-rich, high fiber foods keep you feeling full and satisfied long after you eat them, so you need to eat less.

Healthy Eating Tip #3 – Healthy Drinking

Drinking plenty of water is one of the most important components of a healthy eating plan, hydrating the body and helping all organs and muscles function better. Drinking plenty of water gives you more energy, better health, reduced appetite, clearer thoughts, and so much more.

Healthy Eating Tip #4 – Supplement Vitamins and Minerals

Even if you follow a healthy eating plan, it’s a good idea to take high quality vitamin and mineral supplements to help fill in gaps that your diet may not fill. Few of us have “perfect” eating habits, and even if we did, sometimes the foods available to us may be lacking in nutrients due to poor soil conditions, pesticide usage, and other things beyond our control. Good choices for supplements include a multi-vitamin (with or without iron, depending on your personal needs), a calcium and mineral complex that includes magnesium and vitamin D, a B-complex vitamin, and perhaps fish oil or flax seed oil for added omega-3 fatty acids if your diet doesn’t include enough of them.

Healthy Eating Tip #5 – Eliminate Mindless Munching

Not only is it important to improve the quality of foods you eat, but also to regulate how often and how much you eat. If you are in the habit of munching mindlessly just because you are bored or restless, that’s a good habit to break immediately because you’re probably taking in many more calories than your body really needs. In addition, reducing the portion sizes in meals is a good idea. When you avoid overloading your stomach with mass quantities of food, you just feel better and enjoy more energy and avoid that sluggish, too-full feeling.

Healthy Eating Tip #6 – The Right Kind of Sweets

White, refined sugar has a detrimental effect on your body, creating drastic spikes and dips in your blood glucose levels, stimulating hunger, and depleting your body of important nutrients. But you don’t have to deprive your sweet tooth. Include plenty of fresh fruit in your diet and if you must use sweeteners, choose those that are better for you, like stevia and agave nectar. After just a few days of doing this, you’ll notice that your cravings for white sugar have decreased dramatically.

Healthy Eating Tip #7 – Fill Your Plate with Color

The most colorful foods are the ones with the most nutrients, like butter yellow bananas, ruby red tomatoes, bright green bell peppers, dark green lettuce and spinach, dusky orange sweet potatoes and yams, deep purple grapes – just take a look at the produce section of your local market and you’ll realize just how many colorful foods can supply great nutrients for your body.

Healthy Eating Tip #8 – Add Plenty of Flavor

As delicious as these colorful foods can be, you can also spice them up further by adding your choice of spices, herbs, seasonings, and sauces. Flavorful options are hot sauces (or actual hot peppers if you prefer), dill, olives, mustard, capers, curry, garlic, onion, ginger, cinnamon, tumeric, paprika. You can also keep some bullion cubes on hand for adding flavor to vegetables, grains, soups, and meat dishes.

Healthy Eating Tip #9 – Savor Every Bite

Slow down, take your time and enjoy your meals! When you gulp your food down you barely taste it and your stomach doesn’t have a chance to signal that it’s full. As a result you end up eating more than you need to and feeling like you still want more. When you eat slowly and focus on enjoying each bite, you will eat less and feel more satisfied afterward.

Healthy Eating Tip #10 – Balance

Healthy eating isn’t about depriving yourself. Strive for balance in your eating habits, including plenty of foods that nourish your body, but also allowing a little room for special treats. Everything in moderation helps you enjoy the best of both worlds, a body that is healthy and happy.

Strategies When You Need To Lose Weight Fast

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There are a variety of reasons why someone might think they need to lose weight fast including weddings, vacation, relationships issues, health issues, and many others.

When you think you need to lose weight fast there are some common sense issues to keep in mind and some things you should never do.

 The following is a list of the “do’s” and “don’ts” for losing weight safely:

#1 Don’t

Whatever you do, don’t starve yourself. It may seem logical that eating very little or not at all would make weight drop rapidly off of your frame, but it can cause some serious problems. You only end up throwing your body into survival mode so it simply slows down the rate of fat burning and retains as much water as possible.

#2 Don’t

Definitely don’t take dangerous supplements. There are plenty of weight loss aids out there that claim to help you burn fat and lose weight fast, but many of them contain dangerous stimulants that can cause heart problems, raise your blood pressure, increase your risk of heart attack and stroke, and cause permanent harm. Is it really worth it? No!

#3 Don’t

Don’t buy into “miracle cures”. Snake oil salesmen have been swindling the public for years with their “magic cures” – and they simply don’t work. The internet is filled with these types of “miracle” products, but a good portion of them are complete scams. Not only will they not help you lose weight, they may put your health at risk, and you may get suckered into common “rebilling scams” and create a financial nightmare for yourself.

So, what CAN you do if you need to lose weight fast?

#1 Do

Start drinking more water! It’s one of the easiest and safest ways to flush your body and release any water you have been retaining. Experts recommend drinking at least 64 ounces of water daily, but most people can increase that even up to 100 ounces safely. How do you know if you’re drinking enough? You’ll need to visit the restroom approximately every 30 minutes. This is a good sign because it means you are flushing out excess water, and along with it, all kinds of toxins that were built up in your body.

#2 Do

Eliminate processed sugar and “junk food” from your diet. Eat mostly whole, healthy foods in their natural state – that means plenty of fresh vegetables, fruit, lean protein sources like fish and poultry, and low fat dairy products like cheese and milk. You won’t believe how good you will feel after just a few days of eating “real” food.

#3 Do

 Listen to your body. Eat only when you are substantially hungry. When you are tempted to eat something, gauge your hunger on a scale of 0 to 10. Ten means you are ravenous, ready to eat anything that crosses your path. Zero means you aren’t hungry at all. Set a new goal to eat ONLY when your hunger level is at a 5 or above. That means your stomach will be growling and you will feel strongly that you need to eat something. Eat only until you feel that inner sensation of being satisfied – not full, but no longer hungry either. This may be challenging if you are a “mindless muncher” that regularly eats in response to boredom or restlessness, but obeying your body’s hunger cues like this is one of the fastest ways to drop even several pounds per week.

#4 Do

Start exercising, if you don’t already. (Check with your doctor first!) You don’t have to go straight from couch potato to pro athlete in one week, but at least make a commitment to moving your body for a little while each day. That means maybe walking around the block a few times a day, or getting on a stationary cycle at home, or maybe even joining a dance class. The more calories you burn, the faster your metabolism will be, and the easier fast weight loss will be for you.

When you need to lose weight fast, common sense steps like these will give you the best results.

weight loss

The Best Christmas Weight Loss Tips- Part 2

weight loss

The holidays are approaching and a common concern is how to avoid or control weight gain during the holidays and still enjoy yourself.

The following are  helpful Christmas weight loss tips that will keep you on track with your eating during the holiday season.

 In part one of the best christmas weight loss tips we covered the importance of eating a healthy breakfast, adding more fiber to your diet, staying hydrated, avoiding “pig out syndrome”, and eating smaller portions.

The following are 5 more powerful Christmas weight loss tips:

Christmas weight loss Tip #6 – Skip Second Helpings

Whether you are eating at home, in a restaurant, or at a party, make a commitment that you will not go back for seconds at any time. People rarely take second helpings because they are still hungry. More often than not it’s because the food tastes so good that they don’t want to stop eating yet. Needless to say, this practice is a good way to ingest many more calories than you actually need.

Christmas weight loss Tip #7 – Treat Yourself

Don’t try to be “perfect” with your eating habits during the holidays – that always backfires and leads to a binge! Instead, strive to do your best by eating healthy but also allow yourself a few treats here and there. Eating one small slice of pie is not going to ruin your weight loss goals. Be responsible about the choices you make, but don’t expect yourself to shun all of the goodies, either.

Christmas Weight Loss Tip #8 – Work It Off

When you do indulge a little bit, do what you can to minimize the impact of the extra calories. Spend a little extra time in the gym or working out at home for the next several days. Either extend the length of your workout or the level of intensity, or both. It’s an easy way to help burn off the extra calories. You can even do this in advance – for example, if you have a company Christmas party on Friday night and you know you’ll want to enjoy some of your favorite holiday foods, ramp up your workout routine during the preceding week, as well as the week after the party.

Christmas Weight Loss Tip #9 – Healthy Potluck

Rather than relying on others to prepare healthier holiday meals, why not contribute your own? Whip up some low calorie, low fat dishes and bring them to family dinners, parties, and other gatherings. When it’s time to eat, be sure to have a generous helping of your own dish, and then sample small amounts of the others with more calories.

Christmas Weight Loss Tip #10 – Be in High Spirits

Do the holidays often get you down? If you have a tendency to be depressed or irritable during the Christmas season, you’ll be much more likely to overeat to try and comfort yourself. Instead, make time for self-care as often as possible. Nurture yourself from within and you’ll find that you are much less interested in self-medicating with food.

weight loss

The Best Christmas Weight Loss Tips

weight loss

Some people might say that trying to lose weight during the Christmas season is crazy, but it’s definitely not impossible if you just apply some common sense strategies.

The following is a collection of the best” Christmas weight loss tips:

Christmas weight loss Tip #1 – Always Eat Breakfast

If you don’t eat all day and then attend a party or dinner, you’re much more likely to overdo it on calories as you try to eat everything in sight. Instead, start each day with a healthy, low-calorie breakfast. A small bowl of oatmeal with a serving of fruit and low fat milk is a great choice, or half of a whole grain bagel with an egg and a side of fruit.

Think two things for staying satisfied longer: protein and fiber.

Christmas weight loss Tip #2 – Fill Up On Fiber

Fiber plays a big role in helping your digestive system work efficiently, and it can also help you avoid big spikes in your blood glucose levels. When you attend Christmas dinners and parties, go for the vegetables and whole grains before eating any simple carbohydrates (sugar, white flour, potatoes). The fiber content will help reduce the impact on your blood sugar and help you control hunger better. Add some lean protein to your fiber foods and you’ve got a winning combination that can help you easily keep your eating under control.

Christmas weight loss Tip #3 – Water Down Alcohol

Make a commitment that you will drink one glass of water for every alcoholic drink you consume at a party. This will help you avoid drinking too much, consuming too many liquid calories, and dealing with the dehydration hangover the next day. It may also keep you alive and out of jail.

Christmas weight loss Tip #4 – No Pigging Out

Reward yourself, but keep in mind that the holidays do not come with a license to pig out and eat vast quantities of food. It is okay to indulge in a few treats throughout the season, but make a promise to yourself that you will consume in moderation.

Christmas Weight Loss Tip #5 – Big Eyes, Little Stomach

Avoid making your plate look like you are in the all you can eat line at a Vegas restaurant. You probably will not actually eat all the food you put on your plate and may end up feeling miscerable later. Instead, take only half as much food as you think you will be able to eat or just a small spoonful of everything you want to try.

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