1fitness for you: Weight Loss

Showing posts with label Weight Loss. Show all posts

Tackle The Weight Loss Process One Week At A Time

If you are really concerned about getting in shape, one of the best ways to be successful is to take the weight loss process one week at a time. Often when people attempt to lose weight they get overwhelmed with everything they are told to do either from friends, infomercials, the Internet, television, something they hear on the news, or possibly read in the paper.

Sure some, or maybe most, of what they're saying will help in your weight loss efforts, but with all that advice it's easy to feel swamped. Therefore with each 7 day block of time, focus on developing one healthy habit that will help you achieve your goal.

For instance, during your first week you just work on eliminating all sugary drinks such as sodas, juices, energy drinks, etc. Instead of taking in all those wasted calories (a 12oz. soda is around 150 calories) trade those beverages in for water which has absolutely zero calories - literally the perfect drink.

If you get rid of 2 sodas a day and drink water instead, that will be 2,100 less calories per week you'll eliminate from your usual diet.

At the end of your first week, possibly on a Sunday evening, review how everything went. Was it tough to make the change stick? Did you accomplish your goal? If not, what prevented you from being successful?

Truthfully answering these questions will provide you with specific problem areas you should focus on to improve the following week.

As your second week begins, continue with your healthy water habit and now add another goal for this 7 day block of time. A good one to tackle next would be to eliminate fast food, restaurant outings, and pizza delivery. In other words, it's time to cook all meals and prepare all snacks at home.

Remember when you're working on the weight loss process that means you will have to make some definitive changes in how you live your life. This can be very difficult. You will likely make some mistakes. You may give in to urges and momentarily revert back to your old eating and drinking habits.

Don't worry, it happens to everyone so try not to be too hard on yourself or get depressed and quit the whole weight loss process. The lesson to be learned is that if you're able to keep the unhealthy situations from arising less and less, you will find your habits slowly becoming more positive.

The longer you stick with the weight loss process, the temptations to eat or drink in an unhealthy manner will vanish. Pretty soon you won't have the urge to drink soda or eat potato chips because you know how bad that is for your body. You won't get fast food to eat because you know how many calories are jam-packed into those unhealthy meals.

Losing weight is a cumulative process that only happens when you stick with healthy habits for a certain amount of time. Healthy nutrition in appropriate portion sizes, along with a consistent exercise routine will get you to lose 1-2 pounds per week. That may not seem like a lot to you but doing the math reveals a whopping 24-48 pounds of potential weight loss in only 6 months!

Imagine if you stick with this weight loss process for an entire year. Your whole world and outlook on life can completely change. The choice is in your hands, hopefully you choose to do what's right and healthy for you.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://healthychoicesinlife.com/healthy-eating.

Article Source: http://EzineArticles.com/expert/Gregory_L_Gomez/1195268

Cardio Exercise For Weight Loss: Is It Best? What Is?

Cardio exercise for losing weight is like giving someone a fish to satisfy their hunger while improving metabolism through muscle-building strength training is like teaching someone to fish.

People do more cardio because they want to lose weight. Cardio only burn calories. Cardio is great for stamina and endurance or to burn extra calories but not to create overall fitness.

Strength training is the better exercise choice for weight loss because while you burn calories you also create muscle mass, which fundamentally improves metabolism and makes metabolism most efficient. Later you can always add more cardio for weight control- to burn more calories.

Statistics will tell you to do cardio for the heart- for 20 minutes 3 times per week. The issue with cardio exercise is it's not an overall muscle workout.

We believe strength training is the optimal choice for overall fitness. Do cardio to get ready for your strength workout.

An ideal workout (with an ideal cardio to strength ratio) would begin with approximately 20% cardio exercise, followed by approximately 80% strength exercise.

Many strength movements done in a gym can be adapted for an at-home workout.

A great way to start a workout is with a light 5-10 minute cardio warm-up to get the body temperature ready for a strength workout.

Starting with 45 minutes of cardio exercise and then working out with weights would use too much energy on exercise that's not for building muscle.

Include 2 strength movements for each main body part. An ideal approach would be to work chest, back, shoulders, arms, legs, abs- in that order.

Move from one body part to the next based upon the fact that the muscles required for a given movement are neighboring muscles.

Notice how your body is feeling in the moment and (intuitively) make adjustments accordingly. Adjustments are good and should be expected. An intuitive approach (to all exercise) can help keep you injury free.

Here's some basic movements:

Chest: incline dumbbell presses and flys.
Back: pulldowns and cable rows.
Shoulders: lateral raises, standing dumbbells presses.
Arms: dumbbell/ barbell curls for biceps, push-downs for triceps.
Legs: presses, dead-lifts.
Abs: sit-ups, flutters, or leg lifts, on a bench or on the floor.

If people don't want to get onto the floor they can use a bench. Start with movements that use larger body parts.

Chest and back are larger body parts than shoulders and arms. When working larger parts you indirectly use smaller assist muscles in shoulders and arms- a smart and sneaky way of getting it all.

To start the ab exercise, the feet are hooked onto something while you're "pulsing" the abs- keeping constant pressure on the ab muscles: you don't "open up" all the way when doing crunches, flutters or scissor leg lifts.

Want to learn how to work out most efficiently? Would you like to see what 50 years of exercise can do for a body? Visit http://www.FitHealthyLady.com and meet Nina Lomax and Frankie O'Brien. Learn about fitness for everyday people- not from celebrities and not from kids. These ladies share their favorite fitness tips. Watch easy to learn strength training videos and read encouraging articles about fitness.

Article Source: http://EzineArticles.com/expert/Frankie_O'Brien/1486038

Is Starving Helpful for Weight Loss?

Obesity throughout the world has more than doubled since 1980. The reason behind obesity is imbalance between calories consumed and calories expended which results in accumulation of fat in the body. An increased intake of high calorie food, physical inactivity due to changing work environment, modes of transportation, etc have increased the rate of obese people.

Nowadays obese people are following some fad dieting to lose weight. However, starving has become a common phenomenon as one thinks losing weight is possible while starving. It is true that fasting will result in short-term weight loss, however fasting can cause more harm than good.

Dangers of fasting

You will lose weight, when you reduce your calorie intake. But it can invite different health problems. Muscle loss, decrease in hemoglobin, fatigue are some of the major problems faced by people who are starving. Moreover, when you are fasting, your body will go into conservation mode, and thus you will burn calories slowly. When you go back to normal eating, you will regain all the weight, which is more likely to be fat.

How much calorie is necessity for the body?

It is not clear how low one can go while starving. However, it is necessary to maintain 1200 calories per day for a healthy diet. Otherwise, the body will start conserving fat, making weight loss difficult.

Alternative to starving

Starving is not a solution for weight loss. There are many other alternatives to starving for figure correction. One can join a gym and get proper training for weight loss. While hitting the gym, one can lose fat from particular parts of the body. You can concentrate on figure correction and get a perfect figure you have always been looking forward to. Alternatively, you can ban fizzy drinks and junk foods completely from your daily food habits. Consumption of burgers, pastas, pizzas, and other such foods can be harmful. It is better to eat fruits, raw vegetables, nuts, oats, wheat and dairy products and other such food items that will help you lose weight fast and easily. Even herbal medicines or vitamins for weight loss are a good option that makes you lose weight easily. These medicines are readily available in the market. One can buy such medicines from the shop or internet sites for weight loss. Make sure that you buy herbal medicines that are made from natural herbs, parts of plant, etc. They do not have any side effects too.

Herbalcart is an online store based in New Port Richey, Florida, that offers natural and harmless vitamins and supplements for men's health, women's health, skin care and weight loss.

Article Source: http://EzineArticles.com/expert/Maria_R_Teresa/2110235

8 Proven Healthy Weight Loss Tips

Lose Extra Weight The Healthy Way And Keep It Off Forever

Happy New Year!

Welcome back to our daily routine after the season festivities. One thing for sure we all have indulged a little too much, and one of most made new year's resolution is to lose the extra weight gained from the culinary excesses.

This is the best decision in making your health a priority, as losing weight helps prevent and control lifestyle diseases like stroke, heart diseases, arthritis to name but a few. I am here to help you make this decision a reality as the hardest part is actually sticking to it. Statistics show that most of the new year's resolutions are forgotten come February!

There are many quick weight loss methods all over the internet which do not give lasting results. Dieting methods which involve pills, dietary drinks, or foods and food supplement more often than not do not work. If they do, the results are just short-lived as the pounds pile back.

Below Are 8 Proven Healthy Weight Loss Tips

Never skip your breakfast; Mother has always been right, breakfast is the most important meal of the day! Have you heard the saying have your breakfast like a king, lunch like a prince and dine like a pauper? Breakfast fuels your body and mind after whole night of fasting. Nutritionist advice that healthy breakfast (containing lean protein and whole grains), full of nutrients mineral and vitamin will not only give you energy to start your day but also improve your performance, concentration and weight control. Cut out on meals loaded with fats and calories. Have your breakfast within 2 hours of waking up.

Eat five to six small, healthy meals throughout the day; Do not starve yourself because the longer you wait between meals, the hungrier you get, and more likely to overeat. Researchers found out that three large meals over burden the digestive system, thus causing bloating and lowered energy making the body struggle to digest the food. Smaller meals a day on the other hand keeps your energy level stable and the body functions better. Remember to have your last meal at least 2 hours before retiring to bed.

Avoid refined carbohydrates and too much sugar; Refined carbohydrates raises blood sugar levels and increases blood fats called triglycerides, which puts you on risk of getting for heart attack, diabetes and stroke. Consume whole foods in their natural state (unprocessed state). Fresh fruits and vegetables, nuts and seeds, beans and legumes, whole grains and animal products, such as eggs, chicken and fish. that are rich in fibre. Carbohydrates in its wholesome state gives you energy, minerals, supply vitamins and are a good source of fiber, helping you keep up healthy weight.

Decide on your weight loss goal; Set your goal and stick to it. This helps you stay focused and motivated. Use a BMI tool and calorie calculator to know how much to loss, and do it in a healthy way. Losing 0.5kg to 1.0kg a week is a safe rate.

Limit your saturated fat intake; The daily maximum for an adult is about 10 to 15 grams! Switch to non-fat milk, lean meat, cut out red meat as much as you can and forgo fried food. Remember, eating fat-free foods to avoid saturated fat may deprive you of the good fats. Unsaturated fats (fats that come from plants, such as olive, peanut, corn, cottonseed, sunflower or soybean oil, normally liquid in room temperature) are good but also saturated fats are an essential part of our diet and often unavoidable.

Exercise; Engage in physical activity. Move your body and avoid sedentary life. You do not have to enrol in a gym to meet this. Take brisk walks, use staircases instead of elevators, jog around your neighbourhood, do yoga, walk the dog, skip the rope, do sit ups and push ups just to name but a few. The outcome of all this is burning the calories. Make these activities a regular habit and soon you will start dropping the pounds.

Drink water; Keep your body hydrated to loss weight. Water helps boosts your metabolism, suppresses your appetite, and help burn fats. Recommended intake is 8-10 glasses a day.

Get enough sleep; Research has shown that lack of sleep can lead to increased cravings for high energy and carbohydrate foods. Sleep also boosts fat loss and calorie burning.

I wish you all the best as you execute the above tips for a new, healthier you!

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Article Source: http://EzineArticles.com/expert/Eunice_Chege/2198864

5 Weight Loss Diet Tips That Get Results!

The foundation to successful weight loss is a healthy, calorie controlled diet. A healthy weight loss diet means not only looking at what you eat now but also how you adapt your lifestyle for the long-term. The only way to lose weight and keep it off forever is to change your habits and learn to make healthy choices. Here are 5 weight loss diet tips that, if followed, will give the results you want.

1. Keep Track Of Your Total Calorie Consumption

Ensure that you are mindful of the total amount of calories you're eating. The amount of calories you eat will undoubtedly influence how much weight you will lose. Even if all your calories are from healthy and natural foods, if you eat too many, you'll have problems losing weight.

2. Choose Natural, Unprocessed Foods

Natural, unprocessed foods are generally low in calories. On top of that, they're a great source of vitamins, minerals and phytonutrients. Processed foods are typically high in calories and have a small proportion of the nutritional value of natural, unprocessed foods. By eating natural, unprocessed foods instead of processed foods, you consume fewer calories all round.

3. Start Cooking For Yourself

To get the best flavor from natural, unprocessed foods you need to learn to cook and not rely on pre-cooked processed foods. If you start off with some basic recipes, you'll quickly figure it out and be enjoying a wide range of healthy, low calorie meals in no time at all.

4. Fill Up On Veggies

Vegetables are low in calories, are extremely filling and do a great job of satisfying your appetite. Adding several portions of vegetables to each meal is a great to satisfy your appetite. Most vegetables contain less than 50 calories per serving and are the ideal healthy food for weight loss. Vegetables also have a very high concentration of vitamins, minerals and phytonutrients.

5. Allow Yourself Occasional Cheat Meals

A healthy diet for weight loss does involve a certain level of self-discipline. But, if you're too rigid on what you eat and forbid yourself certain foods, it seldom works. It typically leads to strong cravings followed by large, unhealthy binges. Consequently, to prevent any binge eating and to make your diet more workable in the long-term, allow yourself the occasional cheat meal. These cheat meals can include any foods you like and the only rule is that you eat them 20% of the time and stick to healthy, natural, unprocessed foods the remaining 80% of the time.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please visit http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/expert/Jon_Allo/1079948

Exercise Vs Diet For Weight Loss

When it comes to fat burning, the first thing that we think of is which route to take, do we exercise, or do we go on a diet, or do we do a combination of them both. The traditional advice to burning fat is to eat less and to move more.

There is a ton of things to do to burn fat however we are constrained by our finite resources such as time and money. Weight gain and loss revolve around caloric expenditure and consumption.

Diet Only Route

This is the easiest route because we are going to be eating anyway so we might as well cut out the calories in our meal. For most people cutting out calories is easier than burning them off but what we really want is burn fat and not to lose muscle. When we take the diet only route that is exactly what happens, not only do we burn fat but we also lose muscle as well.

When most people hear the word "diet" they think of grilled chicken and salad only, however this is an extreme diet that you probably won't have to commit yourself to. You might want to try a more balanced diet that includes high fibre and a variety of colours.

The diets with the fastest results are the low carb diets which make them the most popular, but they are difficult to sustain. Unfortunately though, most people on a diet only program tend to gain the lost weight back within two years.

Exercise Only Route

Exercise is an important part of weight loss, without it, part of the weight loss would involve muscle loss and not just fat loss. The problem with an exercise only plan is that you could possibly end up eating more and thus gaining extra unwanted weight. However those who do exercise regularly tend to keep the weight off for longer than those who don't exercise.

Exercising for just twenty minutes can boost your mood for up to 12 hours and can even help treating people with depression. Exercise has many benefits like reduced stress and better sleep at night. The most important benefit of exercise is that it increases the rate at which your body burns fat.

Muscle tends to take up less space than fat so even though you'll gain muscle weight you will defiantly look and feel better.

A Combination of both Exercising and Dieting

This is probably the best route to take.

The great thing about this approach is that dieting and exercising help to complement each other. The general rule is that weight loss should be 75% diet and 25% exercise. The important thing to remember is that dieting initially helps the process of weight loss but exercising helps keep the weight off.

Remember that you can't out exercise a bad diet!

My Personal Weight Loss Journey:

Daily news letter: http://burnfat.me/

My Blog https://dynamiclifeblog.wordpress.com/

Article Source: http://EzineArticles.com/expert/Justin_Greyling/2163558

Weight Loss: 6 Ways To Motivate Yourself

Did you know that over 80% of people give up on their weight loss endeavors? This shows that losing weight isn't easy. One of the most effective ways of ensuring that you don't give up is to seek motivation. Here are some of the ways in which you can motivate yourself for weight loss:

Make A Commitment

Do you have a person whom you truly respect and wouldn't like to disappoint? You should commit to this person about the amount of weight that you want to lose within a given time frame. When you commit to a respectable person, you keep on pushing yourself to ensure that you don't fail.

Reward Yourself

Who hates rewards? The weight loss journey can be boring and tedious. To stay motivated, you should regularly award yourself even when you make just a small progress. For ideal results you shouldn't motivate yourself with food rewards. You should reward yourself with non-food items such as a new book. You can also reward yourself with a lazy Saturday of watching movies in bed.

Keep Clean Records

You need to treat weight loss like a business: you should keep clean records of anything that you do. This includes the foods that you eat, the exercises you engage in, and how much you weigh at different times.

When you keep records you clearly see where you have come from and where you are going. Every time you weigh yourself you should record your weight and compare it to your target weight. If you notice that you are experiencing a plateau, you should seek professional help.

Allow Pushers Into Your Life

Pushers are people who will encourage you to keep up with your weight loss efforts. They can be anyone: from your spouse to your mom or friend. Weight loss experts recommend that you should also allow critics into your life. These are people who will criticize you and show you how you can't make it in your efforts. You should use the critics as your motivation where you work hard to prove them wrong.

Use The Blue Magic

If you are having trouble with your eating habits, you should make use of the blue magic. Here you need to ensure that you eat your food in blue plates. You should also drink in blue cups. If possible, you should color your food blue.

Research studies have shown that the blue color is an appetite suppressant; therefore, when you include blue in your meals, you will eat small portions which will be great benefit in your weight loss efforts.

Envision Yourself

Studies have shown that when you envision yourself in the future you become aggressive in pursuing your vision. If your vision is to be able to wear a sexy bikini to the beach, you should envision yourself wearing the bikini. The best way of doing this is closing your eyes and seeing yourself where you want to be. It's also wise that you collect pictures of the person that you want to look like once you lose weight.

Conclusion

These are tips on how to motivate yourself for weight loss. When setting your target weight, always be realistic.

Weight Loss is easy and fun with the right amount of motivation. We have a weight loss program that not only motivates you to lose weight, but also ensures that you shed pounds, increase your body's energy without starving yourself. To know more about it visit: http://www.howtoloseweightnj.com/

Article Source: http://EzineArticles.com/expert/Idd_Aziz/2148367

6 Best Weight Loss Foods to Stay Fit

When it comes to losing weight, one of the best approaches is to adopt healthy meal prep ideas and plans. You will also need to make the necessary changes to your diet. A lot of people would prefer to go for foods that boost metabolism, suppress appetite, stabilize blood sugar levels, and burn calories.

And, if you are looking for the best weight loss foods, the proven ones include fiber-rich vegetables, high-water content fruits, and lean meats. Read on to see more about our proven fat loss tips

Here are top 6 foods to lose weight;

#1: Berries

One of the ways to keep your stomach feeling fuller for a longer time is to embrace juicy foods that have nothing less than 75% water by weight. And, berries are definitely the best juicy foods - cranberries, blackberries, strawberries and raspberries. Berries are also loaded with fiber, which in turn promotes weight loss.

#2: Skin-less Chicken & Turkey

Protein aids in increasing and maintaining lean muscle mass, which in turn boosts metabolism. Also, you will feel fuller all day long when you eat foods rich in protein. This will also help to reduce in-between meals snacking. The best sources of lean protein include turkey breast and skin-less protein.

#3: Seafood

Omega-3 fatty acids supply the human body with healthy fats and would not impact your health negatively. However, omega-3 fatty acid should be taken in moderation. Seafood is one of the major sources of Omega-3 fatty acids, and the best seafood for this purpose includes wild salmon, mackerel, herring, anchovies, sardines, rainbow trout, and Pacific oysters.

#4: Low-Fat Dairy Foods

Good sources of low-fat dairy foods include fat-free and low-fat milk, yogurt, and cheese. These help to maintain a healthy blood sugar level and improve your mood generally. Consequently, people trying to lose weight are able to curtail their craving for food, and will avoid over-eating as well.

#5: Salads

Salads that have lettuce as the major ingredient are usually low in calories and have lots of water. Other essential ingredients for weight loss salads include cucumber, cabbage, carrot, and tomato. These will supply the quality fiber your body needs, as well as good carbohydrate. The healthy dressing to choose includes olive oil, lemon, or fruit.

#6: Green Vegetables

Consuming lots of vegetables will help you feel fuller all day and curtail your craving for food. The best vegetables for weight loss include cabbage, broccoli, and spinach. These contain soluble fiber. Other weight loss vegetables include asparagus, olives, kale, artichokes, and Brussels sprouts - these have low calories and are packed with water.

Also, whole grains are great foods for weight loss as they are loaded with fiber, minerals and vitamins. Remember, you need to combine weight loss foods with exercise regimen for faster weight loss result. You can enroll in a personal training studio or work out on your own.

Need help for healthy weight loss meal classes? Here's a great place to look. http://www.gravitytrainingzone.com

George Perelshteyn is a boot camp personal trainer with Gravity Training Zone, a gym in Matawan, NJ.

Article Source: http://EzineArticles.com/expert/George_Perelshteyn/1403162

5 Weight Loss Diet Tips That Get Results!

4 Diet Tips For Rapid Weight Loss

Without an eating plan that works, your weight loss won't work. There is a common fitness phrase that says, "you cannot OUT-RUN a bad diet", which explains exactly how important an effective eating plan is. No matter how much you exercise, it will be very challenging to lose weight unless you change your diet. There are endless different diets and diet advice out there which makes it really easy to get lost in the ocean of different ideas. In addition, if you don't have a simple plan that works, you will drown in it all because every week there seems to be a new fitness idea coming out.

Therefore, I've created a list of four major diet tips that will help you to lose weight quickly. These are based on five years of training a wide variety of personal training clients. I learned that once my clients followed these diet guidelines they found success. Of course, there are plenty of other guidelines that you could add to this list, but these are the most effective and simple one's that I've found.

Step 1 - Plan Your Meals:

Many people cheat on their diet because they don't know what to eat at a given time. They didn't pre-plan their meal so they aren't prepared when it times to eat. So, when they get really hungry, they have no choice but to get something really fast to satisfy the hunger. And, this is usually a dish filled with unhealthy choices. However, when you plan your meals, you will always know what to eat which will help you to make better choices.
Meal planning is also really EASY. All you have to do is think about what you want to eat the day before. There is no need to be perfect though. All you need to do is write on a piece of paper or in your smart phone, a summary of the what you would like to eat the next day and where you will get it from. Once you plan your meals consistently for some time, it will become second nature and you will no longer have to write anything down anymore.

Step 2 - Reduce Refined Carbohydrates From Your Diet:

Many people think that high fat diets is really what makes them gain weight. However, the real culprit is carbohydrates. More specifically, refined carbohydrates, which includes, white rice, bagels, white breads, processed sweets etc. These are basically foods that were stripped of most of the natural ingredients found in nature. These food affects your weight loss in the biggest way because your body doesn't know how to break them down. Therefore, your body converts these carbs to fat which is stored in your fat cells. If this continues for a long period of time, weight loss becomes even harder. Why? Because your body eventually becomes more and more insulin resistant. This means that your body doesn't produce enough insulin to take the sugar in the carbohydrates from your bloodstream. To ensure that this doesn't happen to you, make sure that you are consuming more complex carbohydrates such as, sweet potato, brown rice, fruits and vegetables etc.

Step 3 - Eat More:

This sounds contracting because our focus here is weight loss yet I am telling you to eat more. What I really mean though is that you should consume more small meals more often. The model I recommend is 4-5 meals per day. Breakfast should be a big meal because it is your jumpstart in the morning. However, the other four meals could be a little smaller. You can also eat the traditional three big meal while adding 1 small snack between each big meal.

Step - 4 Keep a Balance:

This goes without saying but "balance is the spice of life." Many people like to go all in with their diet and eliminate all of their favorite delights instantly. However, this usually seems to cause more havoc in the end because many of these people will eventually start craving these foods even more at some point. Rather, try to build a solid foundation by doing things a little slower. Instead of giving up white rice altogether, cut down to 1 scoop which will eventually make it easier to let if go altogether in the future. A great way to keep a good balance is to substitute your cheat foods with organic delights. Therefore, if you love chocolate a lot, try going to an organic store and picking some organic choices. This will be a lot more healthy for you because it has more healthy ingredients in it. And, you are still getting the good taste out of it.
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In the end, it is all about creating a good relationship with food. Make sure you are eating to LIVE and not living to EAT.

How To Get Shredded

Article Source: http://EzineArticles.com/expert/Keble_D_McDermoth/2061161

The Number 1 Weight Loss Tool That I Give ALL My Clients

If you have worked with me one-on-one or even in one of my group programs you are probably going to chuckle when you hear me say this. Not just because I have already told you that this is your most powerful tool for weight management, but because of the excessive number of times we have revisited it. That which I'm referring to as:

The #1 Most Important Weight Loss Tool That I Give ALL My Clients is...

THE HUNGER SCALE!

So, what is a hunger scale?

Simply put, it is a measurement tool to assess how hungry or full you are. Most people pick up on the concept pretty easily. It's a basic 1-10 scale, which we will review below, not rocket science. The challenge lies in actually staying within the appropriate range on the hunger scale. Stay tuned for more on that.

Here is THE Infamous Hunger Scale

10 - Super Stuffed: You are so full that you feel nauseous. It would be painful to take another bite. Activity is out of the question.

9 - Uncomfortably Full: You feel like you need to loosen your clothes.
Breathing may feel somewhat uncomfortable. A light walk is doable but probably not going to happen because it would be uncomfortable.

8 - Full: You are just a little bit uncomfortable. Food doesn't taste as good as when you first started.

7 - Perfectly Comfortable: You are satisfied as if you ate just enough. You may notice that your eating pace starts to naturally slow.

6 - Comfortable: You can definitely feel that there is food in your stomach but that you could still comfortably eat a little more.

5 - Neutral: You are no longer hungry but don't feel satisfied either. You don't feel the food in your stomach but it doesn't feel empty.

4 - A Little Hungry: You stomach feels a little empty or hallow. You may notice that your mind begins to naturally start thinking about food.

3 - Hungry: You are feeling uncomfortable. Your stomach might physically growl at you.

2 - Too Hungry: You are feeling very uncomfortable. You may find that you are irritable and unable to concentrate.

1 - Ravenous: At this point you might eat a shoe (just kidding). But seriously you are feeling pretty desperate to eat. Nausea and/or a headache may kick in. You might even feel weak or light headed.

Where Should You Be on The Hunger Scale?

Ideally you will start eating when you are at a 3 or a 4 on the hunger scale. If you wait any longer your survival instincts are going to kick in and you are mostly going to be concerned with eating (anything) and making a healthy choice will become much more difficult. Also, your body deserves to eat when it feels hungry, period.

If you are trying to lose weight, stop eating when you are at a 5 or a 6 or occasionally a 7.

If you are trying to maintain your weight, stop eating when you are at a 6 or a 7.

As I mentioned before, understanding the hunger scale is pretty easy. Implementing the hunger scale can be quite a challenge for many. I know I struggled with it for quite a while before I got it down. I mean come on, one more bite of cheesecake just feels good... right? Well maybe for a moment but it may not feel so good 15 minutes later when you're uncomfortably full. It will feel even worse the next time you can't button your pants.

Dina Garcia, RD, LDN, Dietitian-Nutritionist and Mindful Eating Coach, helps people create balance in their life and diet so a healthy lifestyle can become habit and stress-free. After losing weight and reversing her own pre-diabetes she has a true passion for helping others live the healthy energetic life they deserve. To access her FREE download 3 Simple Steps to Creating Healthy Meals +BONUS Menus, visit:http://VidaNutrition.com

Article Source: http://EzineArticles.com/expert/Dina_Garcia,_R.D,_LDN/2069651

Clever Food Replacements for Weight Loss

People are what they eat, this is a true enough fact. When it comes to obesity, the foods the people becoming obese eat are clearly unhealthy, and too rich in fat and sugar. If you do not care too much about following a diet, but you want to maintain healthy and in good condition, consider the following clever food replacements to help you lose weight, but without going on a restrictive diet.

Choose your cheese wisely

Cheese is known to be quite rich in fat, which is why it is often recommended to eat less of it when you want to lose weight, or go with a low-fat variant. There is also another thing you can do.
Goat cheese is less rich in calories than cow cheese, and it can be used as a great replacement. With 40% less calories in a portion of goat cheese than in one of cow cheese, you can easily see why this is sound advice.

Fill your plate with greens

Having a hearty portion of meat on your plate may make your mouth water, but how about cutting it down a little, and fill the empty space with greens? Among vegetables, spinach is known to be among the richest in fiber, and, as you may well know, fiber is what fights fat in the most efficient manner.

Baked, not fried

Potatoes are a great source of fiber and they are also very tasty with any meal. However, French fries are not that healthy, as they are cooked with plenty of oil. If you care about losing weight, you should replace your fries with a much healthier variant, baked potatoes are your choice. Mashed potatoes are also less rich in calories than fries.

Plain water instead of soda

Carbonated drinks are among the worst enemies you can have if you are trying to lose weight. Choose natural juice instead, and make sure that no sugar or other sweeteners are added, as they can add too many calories to the mix. Also, choose plain water instead of soda as often as possible, and you will see the wonders this choice can do for your health and for your weight.

Fruits are better than sweets

There are plenty of tasty fruits you should eat instead of the unhealthy sweets sold in every store. Take your sugar naturally, by eating plenty of fruits that are also rich in fiber and water, making them a much healthier alternative to chocolate chips and other processed sweets.

Swati is a postgraduate in English and an MBA. She has written for practically every niche on the web. She writes articles, blogs, web pages, reports, press releases, product descriptions, eBooks, sales letters and newsletters. She is passionate about health & fitness and loves to help people who are on a weight loss journey. Visit Swati's blog now if you would like to receive her free report titled "Lose 10 Pounds in 1 Week and Keep It Off".

Article Source: http://EzineArticles.com/expert/Swati_D_Banerjee/617179

How To Find A Weight Loss Program That Will Work For You

There are various organizations that offer different type of weight loss programs. Some organizations have even made use of modern technology and the Internet and as such, if you are partial to a particular program offered in a different city or country, you can still sign up for it online and you will still be guided through the whole process, all thanks to the World Wide Web.

These various programs offer various weight loss processes and methods as well. As such, it can really be quite confusing to choose the one that best suits you and your lifestyle and more importantly, the best one that will help you achieve your health and fitness goals.

If you're having a hard time looking for the most ideal weight loss program, consider following the tips below:

Make sure you consult your doctor first. This is to make sure that your body can handle all the physical activities that you have to do or undergo under the program.
You will also be asked to follow a strict diet regime so ask your doctor as well if he or she recommends or if this may just pose some dangers to your health. Before going on a weight loss program, make sure that you are in the peak of health and that your body can take it and your doctor is the best person to give you the all the details about this.

Look into the reputation of the program provider. Do they really offer effective programs? Are the success stories of their clients really true or just fabricated? This is easily doable today since mostly everyone has access to the Internet and going online is the best and most convenient way to find out if a weight loss program is really effective or simply too good to be true.

Find out what the program includes. Ideally, it should offer group classes or individual counseling. It should also provide specific meal plans. The program should also provide guidelines on exercise or workouts you should be doing.

Look into the credentials of the program coaches or trainers. Find out who supervises the program and if he or she will personally look after you or another staff. Take the time to read about the weight-control certifications, education, experience, and training of all the staff of the program provider.

Finally, consider the cost. What is the total cost of the program? Find out if there are other costs, such as membership fees, fees for weekly visits, and payments for food, meal replacements, supplements, or other products. Find out if you have other fees to pay for a follow-up program after you lose weight.

Article Source: http://EzineArticles.com/expert/James_Anthony_White/1745187

Choosing A Weight Loss Pill That Works

Are you on a weight loss quest? Then, no doubt, you would have been faced by a number of options for weight loss, which all seem to work perfectly for others. You might be tempted to try out some of these, but you are not too sure as to what would work for you. There are exercise routines, specialised diets, spas as well as medical approaches to deal with weight loss.

Diet capsules have caught on to a large extent these days, and are relatively safe for use. Apart from being safe, these pills are quite effective as well, and many people who have suffered from the bane of obesity have now found a new lease on life with their reduced weight and better looks. Two diet capsules that have been proven to be really effective are Xenical and Phentermine. If you are considering either of these,
then the below comparison of these drugs will help you out.

Xenical and Phentermine Compared

Xenical is a drug that attaches itself to enzymes known as lipases, and does not allow the absorption of fat into the body. Lipases are digestive enzymes that break down fat into their absorbable forms, during digestion. Xenical works to prevent at least one third of these fats from being broken down and absorbed by the body. Xenical is not an appetite suppressant and therefore does not work on the central nervous system to curb your appetite. It works during your meals and regulates what your body takes in. It is essential to have a healthy lifestyle while taking Xenical, as the drug alone will not help you deal with the problem of excess weight, in the long run.

Phentermine is a drug that is also commonly used in diet capsules. This drug is an appetite suppressant and curbs your food cravings for around 10 hours from the point of time of taking the pill. This helps you control your food intake, thereby giving your body a chance to burn the already stashed away fat that has accumulated in your body through the years. These days, many people are choosing herbal Phentermine. The primary reason for this is that people are of the opinion that the more natural a product is, the less harmful it will be. This is largely true. However, as with all drugs, you need to ensure that you do not take an overdose of Phentermine, nor should you medicate yourself. This can be extremely harmful and can cause severe side effects.

Choosing the right diet capsules will go a long way towards helping you reduce excess weight and reach your weight loss goals. It needs to be borne in mind, however, that no matter which diet capsule you choose, you need to balance it with healthy food and good exercise, or else it will be to no avail in the long run.

Check out http://www.medicalhelpguide.com/ for more weight loss tips.

Article Source: http://EzineArticles.com/expert/F._P._Fernandes/2115071

Cardio Exercise For Weight Loss: Is It Best? What Is?

Cardio exercise for losing weight is like giving someone a fish to satisfy their hunger while improving metabolism through muscle-building strength training is like teaching someone to fish.

People do more cardio because they want to lose weight. Cardio only burn calories. Cardio is great for stamina and endurance or to burn extra calories but not to create overall fitness.

Strength training is the better exercise choice for weight loss because while you burn calories you also create muscle mass, which fundamentally improves metabolism and makes metabolism most efficient. Later you can always add more cardio for weight control- to burn more calories.

Statistics will tell you to do cardio for the heart- for 20 minutes 3 times per week. The issue with cardio exercise is it's not an overall muscle workout.

We believe strength training is the optimal choice for overall fitness.
Do cardio to get ready for your strength workout.

An ideal workout (with an ideal cardio to strength ratio) would begin with approximately 20% cardio exercise, followed by approximately 80% strength exercise.

Many strength movements done in a gym can be adapted for an at-home workout.

A great way to start a workout is with a light 5-10 minute cardio warm-up to get the body temperature ready for a strength workout.

Starting with 45 minutes of cardio exercise and then working out with weights would use too much energy on exercise that's not for building muscle.

Include 2 strength movements for each main body part. An ideal approach would be to work chest, back, shoulders, arms, legs, abs- in that order.

Move from one body part to the next based upon the fact that the muscles required for a given movement are neighboring muscles.

Notice how your body is feeling in the moment and (intuitively) make adjustments accordingly. Adjustments are good and should be expected. An intuitive approach (to all exercise) can help keep you injury free.

Here's some basic movements:

Chest: incline dumbbell presses and flys.
Back: pulldowns and cable rows.
Shoulders: lateral raises, standing dumbbells presses.
Arms: dumbbell/ barbell curls for biceps, push-downs for triceps.
Legs: presses, dead-lifts.
Abs: sit-ups, flutters, or leg lifts, on a bench or on the floor.

If people don't want to get onto the floor they can use a bench. Start with movements that use larger body parts.

Chest and back are larger body parts than shoulders and arms. When working larger parts you indirectly use smaller assist muscles in shoulders and arms- a smart and sneaky way of getting it all.

To start the ab exercise, the feet are hooked onto something while you're "pulsing" the abs- keeping constant pressure on the ab muscles: you don't "open up" all the way when doing crunches, flutters or scissor leg lifts.

Want to learn how to work out most efficiently? Would you like to see what 50 years of exercise can do for a body? Visit http://www.FitHealthyLady.com and meet Nina Lomax and Frankie O'Brien. Learn about fitness for everyday people- not from celebrities and not from kids. These ladies share their favorite fitness tips. Watch easy to learn strength training videos and read encouraging articles about fitness.

Article Source: http://EzineArticles.com/expert/Frankie_O'Brien/1486038

Weight Loss - 8 Of The Best Fat Burning Tips

Tired of feeling stuck with your weight loss goals? Whether you've hit a plateau or simply weren't seeing results in the first place, it's important you pay attention to some tried and true tips to will help you go that extra mile.

When it comes to fat burning, all programs are not created equal. Some will definitely have you seeing faster results than others, making it critical you are aligning your plan properly.

Let's go over eight of the best fat loss tips you can start putting into place immediately...

1. Don't Ditch Heavy Weight Training. If you want to burn fat while you sleep, heavy weight training will get you there. These workouts elevate your metabolic rate for up to 48 hours post-workout.

2. Drink A Tall Glass Of Water Before Each Meal. Too many people mistake thirst for hunger. Drink a tall glass of water before every meal and you will automatically slash your calorie intake.

3.
Have 50% Of Your Plate Be Vegetables. When on a fat loss mission, you simply can't get enough vegetables. Load your plate up so 50% of it is from vegetables. Then add in your protein and complex carbohydrates or dietary fats. It will keep your calorie intake in check.

4. Snack On Fruit To Calm Any Sweet Tooth. Craving sugar? Go for fruit. It's a much healthier alternative to cakes, cookies, or candy. Plus, it's packed with fiber - perfect for controlling your blood sugar.

5. Add Interval Cardio Training Into Your Routine. Ditch the steady state cardio. The studies are in and it's just not effective for fat burning. Instead, try interval training. Step up your pace and step up your fat loss results.

6. Prioritize Sleep. Sleep is essential if fat loss is the goal. Not only does it keep you energized, it keeps your metabolic rate higher as well. Aim for at least 8 hours per night.

7. Use A Moderate Calorie Deficit. When designing your meal plan, be sure to use a moderate calorie deficit. Go too low with those calories and your body will fight fat burning, clinging onto your body fat instead.

8. Eat Protein At Each Meal. Finally, don't forget your protein. Eat it at each and every meal. Protein helps keep your hunger level down, boosts your metabolism, and will ensure you are building more lean muscle mass.

Use these eight fat loss tips and you will be well on your way to success.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Fast Weight Loss in Five Simple Steps

It takes a special commitment to lose weight, and to do it quickly requires even more dedication and responsibility. There are a multitude of weight loss tips and fat loss products out there on the market to choose from, but they really all follow the same underlying principles. These steps are meant to be followed in the order they are presented. Regardless of the amount of weight you want to lose or the amount of time you have to lose it, these steps will provide you with a basic guideline on how you need to approach your quick weight loss.

1. Do a detox. One of the biggest reasons why people have difficulty losing weight is because the body,
more specifically the digestive system, is not able to process food and nutrients properly. Doing a detox allows your body to get rid of toxins that prevent it from absorbing the right stuff.

2. Introduce the right kinds of food. Eating healthy doesn't mean you have to eat a certain type of diet. It only means that you should aim to eat food that is good for your body, and eat them at the right amounts. Among other things, that means eating more vegetables, drinking only water, eliminating soda altogether, or even snacking twice a day.

3. Build those muscles. Muscle training is an important step in quick fat loss. Maintaining your strength while watching your food intake counters any drop in metabolic rate. This results to further fat loss.

4. Bring on the cardio. Although cardio work is important in losing weight, too much of it can have detrimental effects. Muscle loss can result from excessive cardio workouts. Proper amounts of it lead to faster weight loss.

5. Stick to your regimen. This is probably the hardest step of it all. But once you start seeing results, it gets easier to move on forward. When you feel yourself slipping from your goal, go back to the beginning and take step 1 again. It should reset your mindset, and get you back on the right direction.

Whether you want to lose weight fast in seven days or in 30 days, these five simple steps should guide you properly. Remember that every goal of weight loss should not only be to shed pounds. Your primary weight loss goal should be to get healthy. Successful weight loss involves not only a positive change in weight but also a positive change in lifestyle.

If you want to lose weight fast, visit http://www.rapidweightloss.website

Article Source: http://EzineArticles.com/expert/Kyle_Dowler/2146939

Healthy Juice Recipes: Juice Recipes For Weight Loss

Juicing is one of the most effective ways of losing weight. The method is preferred by many people as it prevents hunger, convenient, and detoxifies your body naturally.

Recipes For Weight Loss

There are many types of juices that you can prepare to lose weight. Here are recipes of the best juices:

Toxin killer: it's known for its many antioxidants that combat free radicals. The antioxidants also cleanse your system for toxins. It also contains many healthy greens to provide your body with many essential nutrients.

The ingredients of this juice are: apples, cucumber, spinach, ice, lettuce and celery. You should peel the apples and cucumber and drop them into the juice together with lettuce and spinach. You should then add ice and blend for a minute or two. You should drink the juice while cold.

Celery and beet juice: you need to have cilantro, celery stalks, a small beet, sea salt,
and a cup of chopped spinach. You should put all the ingredients in a juicer and blend the juice well. To create a tangy taste you should add a little lemon juice.

The main benefit of this juice is to get rid of toxins and wastes thus helping you to cleanse your body system.

Veggie delight: the ingredients that you need to prepare it are: oranges, carrots, lettuce head, celery stick, cabbage head and broccoli branches. Experts recommend this juice to people who aren't big veggie fans. The few vegetables contained in the juice contain antioxidants and phytochemicals.

To prepare the juice you should use a citrus juicer for the oranges and then add the juice to a collection jar that contains some ice. You should run carrots, cabbage, celery and lettuce through the juicer and stir to blend well.

Spicy green juice: the juice contains beneficial nutrients such as potassium, calcium, vitamin K, and vitamin A. To make the drink you need to have a green apple, spinach, lemon and ginger. You should put all the ingredients in the juicer and blend them well.

Fruity blast: this is a sweet and nutritious drink that is ideal when you are low on energy. The ingredients that you need are: apples, pineapple, kiwi fruit, and nectarines. You should start by removing stones from the nectarine and skin from the pineapple and then chop the pineapple and apples until they easily fit through the juicer. You should then add ice, mix well and drink immediately.

Kiwi has a low glycemic index and high fiber content. These two factors means that it won't create strong insulin rush like other fruits. This means that the body won't store fat.

Conclusion

Juices play a huge role in weight loss. While there are many juice recipes out there, not all are of benefit to you. You should do research and settle on the best ones.

By using healthy juice recipes you will not only lose weight, but also live an overall healthy life. As mentioned you should do your research and find the best juice recipe for you. To know more about us visit: http://www.healthyjuicerecipes.org

Article Source: http://EzineArticles.com/expert/Jovia_D'Souza/2007086

6 Practical Healthy Recipe Ideas for Weight Loss

Out of convenience, most of us just munch on fast food products and forget how to be healthy. Some say that healthy recipe ideas are far-fetched because it can be costly and hard to maintain just like our weight.

However, all you have to do is read along and be resourceful in following these 6 tips in doing healthy recipes for weight loss.

1. Lean on Protein

You can make easy healthy recipes out of different kinds of meat but the healthiest can be done with fish and chicken. One famous dish is Baked Chicken Casserole which would only require you to use simple ingredients such as pepper and salt to dress the chicken for flavor, then bake it in the oven for 45-60 minutes on an oil-brushed baking pan. This healthy recipe for weight loss can also be done with fish but wrap the fish in an aluminium foil when baking.

2. Be beautiful, eat vegetables

Vegetables are the number one choice if you want a healthy recipe for your idea of weight loss. It has no fat and can be made into various dishes which would not add inches to your waistline.
Make sure that when you do a healthy and easy recipe with vegetables, do not overcook to preserve the vitamins it could offer you.

3. In the loop with soup

For those who are into warm and tasty broth, soups are definitely on top of the list for a healthy recipe for weight loss. Soups are very popular because of its ability to give you a tasty experience but at the same time make you feel full and not crave for any more food. The best thing about healthy recipe soup ideas is that you can play with flavors. Just don't forget to avoid preservatives and artificial flavorings.

4. Mad about Salads

Now if you want to overhaul your diet and detoxify, mixing lean meats, fruits, and vegetables is a great healthy recipe idea. A healthy and easy recipe for weight loss should only be dressed with the basics and not those with too much cream as it can also be loaded with empty calories. You can try vinaigrette or a simple mix of spice, soy, and a small sprinkle of cheese.

5. Whip those Fruits

If your schedule is too busy and have no time to cook, just pull out your blender and do this healthy and easy recipe by making your very own sugarless fruit shake. This method is undoubtedly a go for those who want a healthy recipe for weight loss because it does not only detoxify you, it also speeds up your metabolism, which in return makes it easier for you to lose weight. Try the cranberry banana shake for a unique taste of flavour.

6. Healthy Recipe Ideas and Alternatives

If you are a person who adores carbohydrates, too much fat, or too much sugar then your body might be silently asking you to stop. But don't fret; there are alternatives if you want a healthy recipe for weight loss. Are you a rice person? You might want to try the brown or red one for more fiber and less sugar. If you think your body needs fats, go for the healthier ones like the ones in fish, which contains fats that are healthier for you. Another healthy and easy recipe alternative is replacing your sugar cravings with mixed fruits and nuts.

Keeping yourself fit and healthy should always be a top priority even if you are on a budget. Remember, with these healthy recipe ideas, you just have to be more resourceful and use what is available in your kitchen. You don't have to spend much; all you have to do is be disciplined to follow these healthy and easy recipes.

Discover our healthy and easy recipe ideas for weight loss at http://www.facesofony.com/category/food/

Article Source: http://EzineArticles.com/expert/Thelma_Okoro/2205752

6 Best Weight Loss Foods to Stay Fit

When it comes to losing weight, one of the best approaches is to adopt healthy meal prep ideas and plans. You will also need to make the necessary changes to your diet. A lot of people would prefer to go for foods that boost metabolism, suppress appetite, stabilize blood sugar levels, and burn calories.

And, if you are looking for the best weight loss foods, the proven ones include fiber-rich vegetables, high-water content fruits, and lean meats. Read on to see more about our proven fat loss tips

Here are top 6 foods to lose weight;

#1: Berries

One of the ways to keep your stomach feeling fuller for a longer time is to embrace juicy foods that have nothing less than 75% water by weight. And, berries are definitely the best juicy foods - cranberries, blackberries, strawberries and raspberries. Berries are also loaded with fiber, which in turn promotes weight loss.

#2: Skin-less Chicken &
Turkey

Protein aids in increasing and maintaining lean muscle mass, which in turn boosts metabolism. Also, you will feel fuller all day long when you eat foods rich in protein. This will also help to reduce in-between meals snacking. The best sources of lean protein include turkey breast and skin-less protein.

#3: Seafood

Omega-3 fatty acids supply the human body with healthy fats and would not impact your health negatively. However, omega-3 fatty acid should be taken in moderation. Seafood is one of the major sources of Omega-3 fatty acids, and the best seafood for this purpose includes wild salmon, mackerel, herring, anchovies, sardines, rainbow trout, and Pacific oysters.

#4: Low-Fat Dairy Foods

Good sources of low-fat dairy foods include fat-free and low-fat milk, yogurt, and cheese. These help to maintain a healthy blood sugar level and improve your mood generally. Consequently, people trying to lose weight are able to curtail their craving for food, and will avoid over-eating as well.

#5: Salads

Salads that have lettuce as the major ingredient are usually low in calories and have lots of water. Other essential ingredients for weight loss salads include cucumber, cabbage, carrot, and tomato. These will supply the quality fiber your body needs, as well as good carbohydrate. The healthy dressing to choose includes olive oil, lemon, or fruit.

#6: Green Vegetables

Consuming lots of vegetables will help you feel fuller all day and curtail your craving for food. The best vegetables for weight loss include cabbage, broccoli, and spinach. These contain soluble fiber. Other weight loss vegetables include asparagus, olives, kale, artichokes, and Brussels sprouts - these have low calories and are packed with water.

Also, whole grains are great foods for weight loss as they are loaded with fiber, minerals and vitamins. Remember, you need to combine weight loss foods with exercise regimen for faster weight loss result. You can enroll in a personal training studio or work out on your own.

Need help for healthy weight loss meal classes? Here's a great place to look. http://www.gravitytrainingzone.com

George Perelshteyn is a boot camp personal trainer with Gravity Training Zone, a gym in Matawan, NJ.

Article Source: http://EzineArticles.com/expert/George_Perelshteyn/1403162

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