A Strategic Way To Lose Weight

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Strategic Way

Set A Specific Goal You Hope To Achieve By The End Of Your Weight Loss Period

In order to lose weight effectively, one needs to set a specific goal of what they hope to achieve by the end of their weight loss period/program. This goal is usually the “ideal weight” one hopes to attain. The trick is in knowing the correct “ideal weight” because granted; you could be working towards a wrong “ideal weight.”

Being overweight and dieting for a long time has the psychological effect of distorting the concept of the “ideal weight” from what it is supposed to be. What you should aim for is attaining a “set point”, the weight at which the body feels most comfortable. If you have been overweight for long and have suddenly lost weight, the body may respond by lowering its rate of metabolism because it interprets it as starvation. This can be very discouraging for most people and as a result, they end up regaining all or part of the weight they had shed.

Set A Realistic Goal

Aiming for an “ideal weight” is misleading and hardly works. It can take you years before you notice any change in you. Instead, doctors advocate for the setting of short term attainable goals. The average time it takes to shed off weight steadily is 12 weeks. Aim to lose weight within this period of time. Alternatively, you can go for a short period of weight loss followed by one of weight maintenance. Each of these sessions can last between 8 and 12 weeks.

Let the amount of weight you aim to lose in this period be reasonable. On average, 1-2 pounds can be realistically lost in a week. Aiming to shed 30 pounds in 3 months is unrealistic and unattainable. Follow your diet plan until you achieve this weight, then take a break and go on a maintenance program before switching back to dieting.

Don’t Starve Your Body

Why is this important? It gives your body a break from deprivation-eating. This enables the body to adjust to a new “set point” and get into maintenance mode. Giving the body a breather from “starvation” helps in overcoming its resistance towards losing weight.

Doing weight maintenance in stages removes the negative psychological blockage that you will fail, just like before. You will then be able to keep a new weight. Research shows that more than half of the dieters who lose significant weight during the weight loss program do not maintain the new weight once they go off their diet. Overcome this cycle by practicing the outlined system of alternating weight loss and weight maintenance.

Stay Focused and Don’t Give Up

This system works well with any long term weight loss program, regardless of the focus and aim. It will work better and in an easier way too if you use diet plans that have solid phases. In these diet plans, the weight loss and maintenance phases are clearly outlined. All you have to do is follow through. The Atkins diet and the South Beach diet are examples of such diet plans. It shouldn’t matter if you are not using such definitive diet plans. You can set your own weight loss and maintenance phases. This will teach your body and yourself how to maintain a healthy weight.

Good Fats vs. Bad Fats

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Too Much Body Fat Is Unhealthy

It is generally known that too much body fat is not healthy and can increase one’s risk to Type 2 diabetes, hypertension and other cardiovascular diseases. What is sometimes overlooked is that the fat stored in the body is essential to one’s overall health. For one thing, it is your fat stores that the body will resort to for its energy needs when it is deprived of food.

There is a reason why fats, and not carbohydrates, are the primary form of stored energy in the body. Glycogen, the energy which comes from carbohydrates, cannot be stored by the body in great amounts because it holds plenty of water and is too bulky. Fat cells, however, can be compressed and occupy less space because they hold no water. Also, they hold more energy than glycogen.

Some Fats Also Have The Ability To Tell You To Stop Eating

Fatty acids in certain foods are very useful to the body. One gram of oil can give twice as many calories compared with one gram of carbohydrates. Persons employed in jobs requiring strenuous physical exertion and those living in cold climates need to get plenty of fatty acids from their diet to maintain their body heat.

Some fats also have the ability to tell your body when to stop eating. These fats slow down the rate of digestion and send a signal to the satiety center in the brain. This explains why fatty foods make you feel fuller than other kinds of food.

Your Organs Are Protected By Your Fat

Fat also protects the organs inside your body from external trauma. Your vital organs are literally enveloped by cushions of fat that act as shock absorbers. The fat layer located underneath the skin shields the body from extremes of external temperature. Fatty acids also help the body by dissolving and extracting vital nutrients from the food that you eat.

So, far from being an out-and-out villain, fat is also essential to our diet. An abnormal fear of eating too much fat and putting on weight is usually associated with anorexia as well as other eating disorders. If you do have some extra weight, as long as it’s not too much, it is actually better for your health.

Healthy Fats Boast Your Body’s Metabolic Rate

Include foods with healthy fats in your diet. These fats boost your body’s metabolic rate and help it burn fat. They’re found in salmon, dairy products like real butter and eggs, olive oil, coconut oil, avocado, and nuts. The bad fat, which gets stored in the body if it is not burned, is found in canola oil, margarine, and hydrogenated oil. Hydrogenated oil increases the levels of bad cholesterol and lowers the levels of good cholesterol, leading to obesity, Type 2 diabetes, and coronary disease.

Two Secrets to Successful Weight Loss

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How to lose weight

It’s Simple Eat A Healthy Diet and Exercise

The fastest way out of excess weight is by engaging in some special customized exercises and ensuring you eat a special diet. Further, you have to have a very strong discipline and strong will to succeed. Only through these guidelines will you be able to find your way into a slimmer, healthier you.

How to lose weight

Customized Exercises

There is so much controversy going on today regarding exercise. On a personal level however, do you have all that an effective workout plan should consist of, do you love exercising? If you are anything like many people today, you definitely hate working out. The biggest obstacle to conquer is to love to exercise, but with determination and a strong will to succeed, you can attain your goals.

Effective Workout Plan

An effective weight loss workout plan combined cardio and weight lifting where the latter helps tone up the body muscles. If you weight lift in such a way that you target particular areas of your body, you will be amazed at the results. It becomes very easy to get great looks together with healthy muscles. Cardio workouts on the other hand have a very effective role in the body, especially when weight loss is the main target.

For one, cardio helps control the body metabolism, a mechanism that facilitates easy burning of excess fat. Further, it stirs off a series of bodily reactions that trigger the body to get into a natural weight loss mode. Excretion of waste, better blood circulation, and effective burning of calories are just few of the many benefits associated with cardiovascular workouts.

Customized Diet

How do you expect to lose weight if you eat the same kinds of foods that made you gain weight in the first place? Even with the most effective customized workout plan in place, all your efforts will be futile until the time you get a customized diet. You have to start by conducting a thorough examination on your current eating habits, how much good and healthy foods do you consume? How often do you cheat on your diet? Once you get a rough idea of where you stand, you will be in an advantaged position to make new healthy choices that will help you shed off excess weight fast!

With that said, it is important to know that finding the fastest way to shed off excess weight can be a very daunting and challenging task. However, weight gain and weight loss revolves around poor eating habits and lack of exercise. Therefore, by controlling what you eat and ensuring that an effective exercise routine is in place, you will be setting yourself up for successful and permanent weight loss.

How To Add Exercise Into A Weight Loss Program

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Exercise Will Help Lose The Weight You Want to Lose

There is enough evidence to believe that adding exercise into a weight loss program will not only help a dieter lose the much wanted weight, it will help them keep it off effectively compared to those dieters who only concentrate on cutting down their caloric intake. Among other things, exercise enhances your body’s metabolism, it builds muscle, and it burns unwanted calories.  Therefore, the best way to lose weight is to add exercise in your weight loss plan and here is how you can do it.

Make Exercise Accessible and Easy

First and foremost, the reason why you haven’t started exercising, despite the many positive attributes of exercising to lose weight that you have come across, is probably because you have made exercising a very hard task. You should therefore make it easy and accessible to be able to do it every day. For example, you should try taking a walk from work or during your lunch break, instead of using the car. To make exercising accessible, why not carry with you your gym bag at work such that you won’t have any excuse not to go exercise.

Important to note is that exercising to lose weight isn’t about adding an exercise in the course of the day or signing up for a gym membership. It is about how much movement you do in a day. A very great way therefore to lose excess weight is to simply add extra movement on your day to day activities. This could mean taking the stairs in place of the elevator, parking the car a block or two from the store and walking the remaining distance, walking to the train station instead of taking that cab, etc.

Be Realistic With Your Goals

Only set realistic and achievable goals. The fact that you are out of shape and want to lose weight is most probably because you have led a very sedentary lifestyle. A goal of taking a marathon for weight loss might therefore not be your best bet but regular movement and work outs are. Just set goals in levels that will excite you about exercising, and that will make you want to achieve more as time goes by.

A Personal Trainer Will Help You Achieve Your Goal

If your finances allow, you can try seek the services of a professional personal trainer for advice. A personal trainer will be able to customize an exercise program as per your current fitness level, thus making your exercise more effective. Due to their level of expertise, they will be able to tell you where you might be going wrong and how to do it right in order to achieve the desired weight loss goals.

Last but not least, you need to add cardio training as well as strength training in order to lose weight effectively and keep the weight off permanently. Pundits agree that these are the two most critical tools to a successful weight loss.

Weight Loss For Newbies

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Weight Loss For Newbies

Hunger Is A Very Dominant Sensation

Feeling hungry is just human nature. We eat, then later we become hungry again. Hunger is a very dominant sensation, but a necessary one for our survival. Lots of people centuries ago suffered through famines and droughts, and had very little food. But today, we’re overrun with fast food places and an abundance of available foods, and many of them are fattening.

40 Your Hormones Change

Around 40 is when the hormone changes begin to take place. And along with this can come some veracious appetites and serious hunger. There are two systems within your brain that create the feeling of hunger, and play a part in your losing weight. Once your level of energy from burning calories drops below a certain amount, then your body will let you know it by the feeling of hunger. This means it’s time to replenish the energy and fuel supply.

Many people experience a feeling of happiness when they eat. This may cause some to overeat, because they like that feeling and want to experience it more. Once you reach the age of 40, your body burns less calories. So at this age you need to just eat enough to feel satisfied, and then stop and not gorge yourself.

Watch What You Eat

Even if it makes you feel happy, you should still watch what you eat. If you eat while you sit around and watch TV, it’s easy to keep on eating even though you’re not really hungry any more. You’re just eating out of impulse. This can really block you from experiencing any permanent weight loss.

Most anyone who has ever tried dieting knows that it’s not that easy. But the thing I want to point out in this article is that with the internet today, you can find plenty of online tools for dieting that can be very effective, and you can learn to lose weight, and also keep that weight off once it’s lost.

Some Of Us Burn Calories Faster Than Others

Everybody has a different metabolism. Some of us burn calories faster than others. So you need to design a diet that suits your specific bodily needs. We all need to reach a point in our diet and exercise where we’re burning more calories than we’re taking in. And we need to make this diet change, and this exercise regimen, our new lifestyle. Change the old habits, and implement the new. This way when you lose the weight, you will keep it off. But if you revert back to the old ways, the weight will come back as well. It takes a lifestyle change to lose weight and then keep the weight off.

Useful Strategies to Apply When Dieting To Lose Weight

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Healthy Lifestyle

A Reason To Lose Weight Is For Better Health

One of the major reasons today why people diet is to lose weight, a reason which many would agree it is for health purposes as well as for vanity. Whatever the case, it is an acceptable and credible reason to start dieting and make necessary lifestyle changes that will ensure a healthy life ahead. With that said, people dieting for weight loss purposes cite feeling hungry most of the time as their major problem. Here are a few strategies to help you combat this problem and stick to your dieting program long enough to record tangible weight loss results.

Healthy Lifestyle

Healthy Lifestyle

A Fiber Rich Diet

To get started, ensure your diet is made up of more fiber rich foods such as breakfast cereals, whole grains, lima beans, pears, apples, etc. when consuming large amounts of fiber though, you can use a product like Bean-O as the side effects of some fiber rich foods like beans can be unpleasant. Equally, you should spread out your fiber intake throughout the day instead of taking all at once

The importance of water when dieting can never be overemphasized enough. Water will help you feel full for long, helps you in digestion, helps regulate the metabolism, helps the skin, as well as help flush out harmful toxins from your body.

Eat Smaller Portions

Measuring and controlling the portions you consume is another strategy that will help you in your dieting mission. This will help you avoid an over loaded caloric intake and give room for healthy food alternatives such as veggies and fruits. Living in a world where portions are always regulated, one can be left confused on the right portions. For example, restaurant meals are always over portioned, portions that can satisfy two people or be taken twice as two full meals even without the appetizers, deserts, salads, and soups. As such, you should learn to portion correctly, say by asking to be served in a child’s plate instead of the normal plate.

You shouldn’t go ‘Gung Ho’ all of a sudden, remember the body and the mind has an acceptable limit that it is able to handle at any given time. When you start dieting, keep in mind that it is a radical change in the body’s caloric intake thus if you go beyond the limit, you might subject yourself to health complications. Start by reducing the calories gradually.

Get Physical and Exercise

Dieting should be taken a step at a time for optimal results, and then complimented with physical activity. Physical activity can be just about anything that will aid in burning of calories, something as simple as walking, swimming or even gardening, cleaning the house etc.

Dieting for weight loss shouldn’t necessarily be a huge sacrifice but to emerge victorious, you should make drastic changes in your lifestyle, especially if you target to shed more than just a few pounds.

Trying To Lose Weight?

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Don’t Overlook These Important Factors

trying foodBasically, burning fat means taking in fewer calories from food than you burn off through your everyday activities or through exercise. After eating a 350-calorie meal and then burning 500 calories through an intense workout, the 150-calorie deficit would represent weight loss. If you keep the calorie expenditure higher than the calorie intake, then you will continue to lose weight. Below are other considerations or aspects of weight loss that you should not overlook.

Include An Exercise Regimen

Exercise. Like it or not, a weight-loss program would not be complete if it doesn’t include an exercise regimen. You can lose weight through a proper diet but weight reduction will be greatly accelerated if you combine it with exercise. Ideally your workout routine should be a combination of cardiovascular exercise and weight-lifting (resistance training). Many fitness experts recommend a minimum of at least 30 minutes exercise three or four times a week.

Calorie intake, food choices. It’s easy to see that you have to reduce the amount of food that you eat in terms of their caloric content. Foods with bad fats (LDL) should be removed from the diet and replaced with foods containing good cholesterol (HDL).

Eat Smaller Portions

Eating five to eight small meals in the course of a day is an effective weight-loss strategy. This will keep the body’s glucose level and flow of nutrients stable and prevent food binges.

Avoiding processed foods that contain chemical preservatives and flavor enhancers will enable your body to concentrate on getting rid of fat instead of the chemicals.

Oxygen. We usually think of oxygen only in terms of the air we breathe and as a component of water. Another reason why we need oxygen is that it moves the toxins from the blood stream. If we lack oxygen in our blood (90% saturation level or lower), our mood and stamina are adversely affected because our brain is not getting enough oxygen to function efficiently. Lacking the stamina and not being in the proper frame of mind will make it hard for us to maintain a weight loss plan. Cardio exercise and deep breathing will boost oxygen levels and facilitate elimination of toxic materials and fat from the body.

Keep Hydrated It’s Essential

Water and Weight Loss. The importance of drinking plenty of water for weight reduction is not readily seen. Actually keeping hydrated is essential to your health. Just the fact that our bodies are composed of up to 70% water is an indication of how vital it is. Your body needs water to flush out waste material, including fat, from your body. You also need to replace the water your body loses through sweat, especially when you’re working out.

Top Diet Plan Secrets

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Magic Secrets That Will Have You Shedding Pounds

diet planDo any true diet plan secrets exist out there? Or are they purely myths? I’m talking about the magic secret that will have people shedding pounds quickly and easily while the rest of us sit around eating our lettuce. Well the answer to this is both yes, and then no. It really depends on your point of view. But truly successful diets do have some of the same general characteristics.

Crash Diets Are A Disaster

If you like disasters, then try one of those ‘crash course’ diets. Or try drinking some kind of Chinese tea for a week and see if that works. The sad part about these is that your body is going to think it’s in a state of starvation. And you won’t be losing any pounds. What you end up doing is cannibalizing the muscle mass. This will cause your metabolism to slow down. And once you start back on your regular eating routine, anything you may have lost comes right back. And now you’re more likely to keep it on.

The same thing applies to diets that only include one or two food types for all three meals. Your body doesn’t get the necessary nutrients it needs to operate properly. And once you fall off the wagon on one of these diets, you’ll more than likely celebrate with a half gallon of rocky road ice cream. And then any progress you might have made is gone for good.

Here’s the bottom line. Crash diets are not good for you, and are ill-advised. Andy good and successful diet will be one that is done over the long term. The progress is slow and steady, but it works if you can be consistent with it.

Eat Fresh and Stay Away from Processed Foods

Some of your best proven diets have certain aspects in common. Some of these are medium to high protein foods, some simple carbs, and little or none of the bad fats. You also find they have a proper amount of fiber and are alcohol free.

Some of the things you want to stay away from are white flour-based foods and highly processed foods. Keep away from simple carbs like sugars. Whenever your blood sugar rises like after drinking a soda, then the body release insulin to manage the sugar. The insulin throws the body into fat storage mode, and you’ll lose any progress you were making losing fat.

Keep Away From Bad Fats & Junk Food

Always steer clear of bad fats, like trans-fats. French fries are bad for this. It’s like they were created specifically for congesting the cardiovascular system. People do need fat to survive, but we need the good kinds, that come from fish and seeds, and nuts and olive oil.

When you eat fiber, you find it’s very filling. This lessens your hunger and enables you to eat less. It also is good for helping with digestion, and it slows the release of the simple carbs into the blood. A smaller sugar increase means a smaller insulin release, which allows your body to keep burning fat.

The Idiot Proof Way To Lose Weight If You’re Lazy and Fat

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The Bottom Line for Losing Weight is Your Ability to Burn More Calories Than You Take In

find the best way to lose weight and tips

There are a lot of people who wish they could lose weight who are lazy and fat. They need to understand just how people really lose weight. The bottom line for losing weight is in your ability to burn up more calories than you take in. Very simple, but not always so easy. You have to either cut the amount of calories you take in, or increase the amount that you burn, until you reach the point of burning more than you’re taking in. The best thing is to do both, cut the calories and exercise more.

For the lazy group it will be hard to engage in a regular exercise program, and they probably won’t. So for them, they will need to cut back on their caloric intake. Eating a proper diet will help them to shed some pounds. Here are some good tips to help you learn about the weight loss process:

Change Your Diet to Healthy Foods

Increase your intake of fruits and vegetables. Since you’ll be cutting your caloric intake, you will need to eat a lot of fruits and vegetables because they are very low in calories. You can eat plenty of them and not be overeating.

Stay Hydrated and Drink Water

Drink lots of water every day. At least eight to ten glasses per day. Water will flush the toxins from your body and help you to lose weight. Water is also one of the best appetite suppressants known to man. Drink a glass about 30 minutes before eating a meal, and you won’t eat as much as usual.

Cut back on your caloric intake by at least 10% every week until you reach the desired amount on a daily basis. I should point out that you need to start off slowly in this method and not try to do it all at once. Just gradually build up to where you want to go.

Learn about the amount of calories found in the different food groups. There is a lot of information out there online to show you how to calculate this.

Stay Away from Junk Food

Eat less fat. Some fat is absolutely necessary for producing energy for performing your daily activities. But you need to limit the amount you take in. There are good fats and bad fats, so stay away from the french fries and bad fats.

So it boils down to this, if you’re lazy and fat and want to lose weight, cut down on your caloric intake and eat a healthier diet. This is the lazy man’s way to burn off that excess weight.

Why You Need A Customized Weight Loss Program

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Customized Weight Loss Program

Serious About Losing Weight?

If you are serious about losing weight, you need a personal weight loss program customized to your fitness level and body type. Note that there are numerous weight loss regimes out there but there isn’t an all-size-fit-all sort of program applicable to every person. It is important to approach weight loss as an individual as per your personality, your fitness level, body type, metabolism, and level of toxicity in your body. This way, you will be able to customize and personalize a weight loss program that will enhance your success.

Be Successful In Losing Weight

You know yourself better than anyone else does; you know your strong points and weak points and what you have to do to be successful in losing weight. You should think about every little thing that goes into your mouth. Look for contaminants around you which might have been ingested in your body and are stored in your cells. You can do a detox so that the necessity for body cells, more particularly fat cells to accumulate toxins reduces.

Exercise That Gives You Energy

What kind of exercise gives you the energy you need? Is it aerobics with music, yoga, walking briskly with your dog, running around the estate? Just create your exercise program around the things that you enjoy and love doing. Keep in mind that your ultimate goal should not only be to lose weight but to stick to a healthy lifestyle established on healthy eating and rigorous workouts.

Find Out Your Body Mass Index

Every human being has a distinctive body type hence your solution to get a perfect body weight should be complemented by the requirements of your body and how it operates. Find out what your Body Mass Index is and then plan out a personal weight loss program to help you achieve the optimal body weight. Keep in mind that weight is not lost overnight. You need to plan, plan, and plan a lot and then work around your plan.

Here are a few factors that you should consider while following your special weight loss program.

–        First and foremost, ensure your diet regime is well balanced and supplies your body with vital nutrients and minerals.

–        Still on point, eat small meals several times throughout the day instead of 3 large meals a day. The idea is to snack and eat after every 2 to 3 hours to avoid overeating at one large meal as you will feel less hungry often. This also helps you maintain your metabolism at optimal efficiency, expending the food you consume and supplying you with more energy.

–        The second thing that you should know is that the best time to work out is in the morning. Try working out at least 30 minutes every morning so that you can have revitalized yourself for the day.

There is nothing as spot reduction. Ask your gym trainer to pay close attention to your specific problem areas. Note however that you cannot stay fit from those specific areas only. You need an overall workout program that will ensure you are fit and healthy.