Women's Health: Getting A Specific Health Plan, Just For You

A health care plan for women is a great way to ensure that you are checked at regular intervals. With the number of risks a woman faces medically, it is a good idea to sign up for a long-term form of care so that you do not need to worry about looking for a specialist to take care of your health at the last minute. Many plans include various services like menopausal treatment, prevention or management of osteoporosis and cancer detection.
Gene testing for Breast and Ovarian Cancer
A BRCA test is a simple blood test where the genes get analyzed. The mutations that take place in the genes need to be studied in order to see if you have a risk of getting ovarian or breast cancer. Those who possess this specific type of gene change often have a relatively high risk of getting one of these cancer forms. If you have any kind of family history of breast or ovarian cancer, you should get this test conducted so that the doctor can then tell you how to look for any signs of the cancer so it can be caught as early as possible if it does affect you.
Osteoporosis Management
This disease is present in men and women. But studies have shown that women after menopause, especially Asian women, are at a higher risk of getting osteoporosis. However, a basic combination of supplements, medicines and specific exercises for your bones could go a long way in keeping the bones stronger and preventing this problem or managing it as best as possible.
Coping with Menopause
Menopause is a turning point in a woman's life because this is the last stage of the menstruation cycle. Different women have different symptoms during this time so it is nice to prepare yourself and talk to a doctor. Not only will you be able to cope with the changes in your body better but you will also have someone to talk to during this time.
Self-Exams for Breasts
Mammograms help to detect breast cancer. By doing a self-exam at regular intervals, you can compare past reports and visit the doctor if and when you notice any change in your breasts.
The Need for Women's Health Care
Your health is very important. Many women suffer from different kinds of health issues that may be in their genes or due to environmental factors. Right from giving birth to dealing with menopause, every woman has to deal with various complications. And the risk of cancer and other diseases is also growing. This is why it is very important for a woman to take care of her health and go for regular check-ups so that any problem can be caught in the early stages and treated accordingly. Through a dedicated healthcare plan designed for women, you can get specific tests that diagnose common problems and have access to specialists who will advise you and give you preventive as well as remedial treatment plans.

Article Source: http://EzineArticles.com/9223520

How To Create Your Own One Week Weight Loss Program

Losing weight and getting a toned body is hard work. The fact that we come across so many commercial products for weight loss can add to the confusion. Not everyone is the same and this means that what works for someone may not work for you.
Thus, if you want to lose weight fast and naturally then forget expensive programs or fad diets. You can easily create your own one week weight loss program that will suit your particular lifestyle. Continue reading how you can kick-start you weight loss journey within a week.
Count your calories
One of the best ways to watch your weight is to count your calories. Save a food chart with the calories written under each food so that you are aware of how much to eat. This way, you will be able to practice portion control easily and you will be successful in cutting down extra calories from your diet.
Keep in mind that fruits and vegetables contain fewer calories in comparison to fried foods and desserts of the same amount. So load up your plate with foods with fewer calories instead of heavy foods.
Keep junk food out of sight
The best way to shed pounds is to get rid of junk foods from your diet These foods contain excessive amounts of fat, artificial sweeteners and preservatives that are harmful for our body. They are full of empty calories and little to no nutrients.
So save your body from such foods by keeping them away from your sight. When you go shopping for grocery, try to stay away from the junk food section. Go to the fresh produce and natural aisle instead where you can find healthy snacks and other stuff. Also, read labels so that you are aware of the ingredients. This way you will be able to choose only healthy items for your kitchen.
Increase fat burning foods
Apart from healthy foods, you should also add fat burning foods to your diet. These foods are known for their ability to boost the metabolism. When your metabolism slows down, it becomes harder for the body to use up fat. All this fat gets stored up in your body and this is what makes your weight shoot up.
The best fat burning foods include green leafy vegetables, cayenne pepper, fish, olive oil, nuts and so many others. Try searching for such foods online and note them down. Stick this list somewhere in your kitchen so that you remember to buy these foods more often.
Increase fluid intake
When you take sufficient amounts of fluids, your body is able to excrete toxins and waste materials better. Thus, help your body by taking the right type of fluids. Instead of soft drinks and artificially flavored juices, go for natural options instead.
Nowadays, many people prefer to make their own smoothies and juices with vegetables and fruits. These kind of drinks contain so many essential nutrients and antioxidants that not only promote good health but also keep you active.
There are so many varieties of smoothies and juices that you can make with a mixture of two or more fruits and vegetables. So kick-start your day with these types of drinks and you will notice your body responding in a good way.
Stick to herbal supplements
If you want to help tone your body, decrease cravings and burn fat, then herbal supplements can help you. These medicines are ideal for those who want to lose weight in a natural way and do not want to take weight loss pills full of chemicals. This is because they want to lose weight in a safe way without side effects and herbal supplements are perfect for that.

Article Source: http://EzineArticles.com/9302850

Finding My Best Ever Lover & The Weight I Was Born to Be

Finding inner peace and the weight I was born to be has been a lifetimes quest for me. Over the years my body has fluctuated from a massive size 30 to a size 16. As a child I was always overweight. Eating was a way of gaining attention from my father. All be this negative attention, it was better than no attention at all from my child-like perspective.
If truth be known I have spent a majority of my life wearing my 'Fat Jacket'. Through all of this time, fat or thin, I never knew what it was to actually love myself. I had perfected the technique of looking happy on the outside whilst inside I was crying.
At last I have realised that this is a journey of a lifetime with no end goal to achieve or weight to attain. It is an ongoing journey in life of weight loss management to find and nurture the best love affair I have ever had - this time with myself!
Today a dear friend offered me a loving insight into what other people think of me. The interesting thing is that it did not match my personal perception. The mirror I look into reflects back at me a vision of someone who is just not 'Good Enough' (sounds familiar?). With that attitude it is no wonder I find it impossible to love myself, sustain healthy eating habits and exercise regularly.
All the negative, false messages I learnt in childhood, that become reinforced in adulthood, prevented me from developing a sustainable, healthy and loving relationship with myself, my body and the food I put into it. Even when I lost weight I still believed I was 'Not Good Enough' and so the cycle of comfort eating would begin all over again. I lacked weight loss motivation.
Diets, dieting, the weight loss media machine, in fact the total way we view life through a shroud of guilt, shame and negative messages is a trap! All its messages perpetuate the 'I'm Not Good Enough' belief. How then can we get off this life-destoying treadmill?
The answer, I have decided, is to focus only on self-love. Like any type of change, this is easier said than done so I am following the 8 tips listed in the book Loving Yourself to Great Health by Louise Hay, Ahlea Khadro and Heather Dane:

1. Decide You Are Important Enough
2. Take Baby Steps
3. Keep it Simple and Gentle
4. Be Consistent
5. Get Helpers
6. Have Fun
7. Celebrate Even Small Successes
8. Think Positive

Article Source: http://EzineArticles.com/9301329

5 Easy Tips To Reach Your Weight Loss Goals

Weight loss is something that so many people are working on every day, every week, every month and every year. The weight loss industry is a multi billion dollar industry. People are constantly looking for an easy solution, a system or even a quick fix. It's a constant battle for some. Weight loss truly does not have to be a task. Can it be a challenge? Yes, of course but it can be manageable and something that fits into your lifestyle easily. Your goals truly can be accomplished if you go about it the right way. Follow these easy tips that might help you formulate your weight loss success strategy.
1. Set realistic goals. This is probably the most important tip! Do not set yourself up for failure right off the bat by setting completely unrealistic goals. Instead, set yourself up for success. Set short and long term goals to assist you in the process. For example, a weight loss goal of 8 lbs in one month is realistic and a weight loss goal of 24 lbs in 3 pounds in 3 months is also realistic. It is not realistic to set a 50 pound weight loss goal in one or two months. The average safe weight loss is approximately 2 pounds in one week. Of course, there will be times where you will lose more or lose less. You must factor that into your goals as well as your activity level and lifestyle. It all has to work symbiotically together.
2. Map out a plan. How will you achieve your goals? What changes do you need to make in your life in order to reach these goals? Write down both your short and long term goals. Write down the changes you need to make. For example, are you currently working out? If not, you might need to add simple walking for 20 minutes into your plan 2 - 3 times per week to start. Are you currently eating healthy? If not, you'll need to figure out how many calories per day you need to take in to lose weight. Is stress reduction currently something that's part of your life? If you just answered no, then it's time to start implementing a stress reduction strategy. Massage, yoga, stretching, meditation, quiet time and reading are all great ways to incorporate stress reduction. Map out a clear plan of your goals and the areas of your life that need to change in order to achieve your goals.
3. Log it. Let's take your plan one step further and start journaling on a daily basis. Keeping track of how much water you drink, how many calories you're taking in and your activity easy day is absolutely key to reaching your goals. Not only will it help you understand what it takes to lose weight but it will also help you understand what works and what doesn't for you. Use your journal as a reference to look back at. Let's say you had a week where you felt incredible and had a ton of energy. What did you do that week to feel that way? What did you eat, how much did you move your body, how much water did you drink, did you change your routine at all? Ultimately, we want to feel incredible every single week, right? Use your journal (or online tracker of your choice) as a guide.
4. Think Lifestyle. Make it work for you! Your schedule, both fitness and nutrition, must fit into your lifestyle. When is the best time for you to work out? Make sure your workouts are at a time that is manageable for you. If you're someone who likes to eat out quite a bit, find and research healthy restaurants with portion controlled meals so you can still enjoy the ambiance and experience of a restaurant with healthy fare. That being said, it's probably a good idea to balance out time eating out and time eating at home. Also, don't forget to treat yourself! Have one cheat meal per week to satisfy any cravings and treat yourself for the great work you're done all week. Think moderation, not deprivation.

Article Source: http://EzineArticles.com/9301560

What Are The Best Weight Loss Aids?

You know that feeling you get when you are stuck in a rut and you can't seem to find a way out? So you starting look for help or tools that can pull you out and get you back on top again. Tools to help you shed unwanted are valuable especially if you find yourself in a rut.
So what are the best weight loss aids and tools? The best weight loss aids are those that are more natural. Since using natural methods are safer, you can usually take them longer, thus enjoying a healthy lifestyle for the long run. We all know that natural is what is best for our bodies. So let's explore some natural ways to lose weight.
The Best Natural Weight Loss Aids:
*Flush out you system. Keeping your digestive tract clear of blockage and making it easier to digest will aid in increasing metabolism. The easiest and best way to do this is to drink plenty of water everyday. Adding in a squeeze of lemon takes flushing out your system to a new level. Lemon water is excellent for decreasing the appetite and detoxing.
*Eat plenty of lean protein. The occasional side of beef or pork is okay, but try to eat more of turkey, chicken and fish. They are excellent for helping you stay full and have sustainable energy. Lean protein meats are so much better for you and help your cholesterol levels as well.
*Smaller portion sizes on your plate. Make sure you save your seconds for the next day and just eat until your satisfied. If you are still hungry, drink down that water! I like to use smaller plates and bowls to help me control how much food I am consuming. This is a good idea for measuring food amounts.
*Add chia seeds to your daily meals and snacks. Chia seeds are packed full of protein and omegas. Sprinkle a tablespoon of chia seeds into your yogurt, smoothies, or oatmeal.
*An ancient science has been renewed with Essential Oils. I love to use essential oils for speeding up my metabolism, decreasing my appetite, and detoxifying. They are safe, natural and very effective.
*Get rid of bloating with Acidophilus. Acidophilus is a natural bacteria that helps to illuminate gas and indigestion. It is found in yogurt, but you can also take it in a supplement. It is very helpful in keeping your gut flora in good shape.

Article Source: http://EzineArticles.com/9294639

What Are the Benefits of Medical Weight Loss?

Most people start the year with the same resolution which is to lose more weight. They find it difficult to lose the weight on their own. So they begin to do some digging to find a way to get help with losing that extra weight. Why not find the closest medical weight loss clinic nearby? In this article we will discuss what are the benefits of medical weight loss?
What is a medical weight loss clinic?
A medical clinic for losing weight is a supervised facility for losing weight where physicians and their staff help their clients with accomplishing goals. In order for the clinic to help their clients accomplish their goals they set up a weight loss program specifically for that individual. These programs consisted of the following:
- Physical Examination (Varies)
- Counselling
- Diet Pills (FDA Approved)
- Nutritional Plan
- Workout Plan
Some clinics come with other perks such as tools that count your calorie intake and other little additional things to keep track of the your progress.
What are the benefits of losing weight from going to the clinics?
Safety: It is a safe way to lose weight because the clinics have licensed physicians guiding them throughout the process. There are some many people out there who can guide you down the wrong path to losing some pounds just to get a quick buck from you. These physicians have went to school to study what is safe and what is not safe for the human body. The client's safety is more important than anything to the physicians at the clinics.
Structure: The structure you have from programs makes it less difficult for the clients to get confused what to do to lose weight. So if they need help with anything that is important, clients have the weight loss counselling there to step in for them. Most people need the structure in their life to reach their weight loss goals. The structure can also trickle over into other aspects of their life.
Guarantee: Losing weight is guaranteed from the clinics. The clients are paying the physicians and staff to get the job done. Anytime money is involved the clients expect to get what the paid for. It is just up to the client to stay consistent with the program that is set up for them.
In conclusion there are many benefits from medical clinic for losing weight. People having these clinics to go to with the physicians and staff available may be what they need to accomplish their goals of getting that perfect physique. I recommend those who need help with losing weight to reach out to the nearest clinic for counselling. Check and see if the structure from the weight loss programs is what you need to get your weight under control.

Article Source: http://EzineArticles.com/9276714

5 Best Diet Tips For Weight Loss

5 Best Diet Tips For Weight Loss - Easy To Follow Ideas
It's that time of year. Many decide they want to start the new year off losing weight. These 5 best diet tips will help you stay with your plan. Whether you are just trying to drop those extra few pounds you put on during the holidays or you are looking to make a complete body transformation, write these 5 best diet tips down in your smartphone and read them daily for about a week until you have them locked into your memory bank. It is important - as this psychology of dieting report shows - to stay positive and keep on track with your tips.
I set this 5 best diet tips list up in the order I consider most important. You can decide which is most important for you, just use the list to help you stay on track.
Drink A Gallon Of Water Per Day
I realize this sounds like a lot but it really isn't that difficult. I count all liquids I drink, coffee, tea, OJ etc... First thing to get in the habit of doing is drink 16 oz of water as soon as you wake up. If your like me and like to have a cup of coffee (my case 2 cups) first thing in the morning then beg = fore you even leave for work you will have consumed 32 oz. Make sure when you are working out you drink a minimum of 20 oz of water. Anytime you drink anything during the day, keep track of how many ounces you consume. Try to stick to drinking mostly water. Avoid sodas and energy drinks full of sugar. You can mix in some flavored sparkling water and try mixing in some hot tea, you can add honey if you need flavor.
Eat Breakfast
No matter what, be sure you eat breakfast. If you think you don't have time in the morning then get up a half hour earlier. Make sure you are taking in at least 20 grams of protein as it will help keep you feeling full longer
Say No To Late Night Snacking
Over eating of unhealthy foods occurs most often after dinner. You finally relax in front of the TV, unwinding from the day and suddenly you find yourself hungry, mostly for junk food. This is when mindless eating occurs on chips or eating too much ice cream. When this urge occurs, you are probably dehydrated so drink some water. Plain water probably will not taste good so try making your own flavored water. You can also try brushing your teeth or getting up and walking around the room while still watching the TV.
Be Sure To Eat Your Favorite Foods
The worst thing you can do stop eating all the foods you love. I think this is the most important sentence in these 5 best diet tips. Even if your favorite foods are unhealthy, do not completely cut them out of your life. Instead, use portion control. Love ice cream, by the small 4 oz containers instead of the quart or half-gallon. Instead of chips, make some pop corn. There are lots of different ways to make popcorn taste great and it's a healthier snack then chips. Make sure you use portion control throughout the day, only taking in 300-500 calories per meal 4-5 times per day. Make breakfast your highest calorie meal of the day.
Whenever You Get Hungry - Eat
One of the biggest mistakes people make while trying to lose weight is starving themselves. Instead, plan on eating every 3-4 hours throughout the day to avoid feeling the urge to binge eat. The easiest way to carry out this goal is to make foods in advance and then take them with you in a microwave safe dish. For example, make a pot of chili. Cook up healthy snacks of chicken, fish or even beef. If you need an afternoon snack, have a protein shake and some cashews, peanuts or almond. having a good amount of protein not only makes you feel full, it's also a good way to build muscle! Oh - and drink some water!

Article Source: http://EzineArticles.com/9297426

Easy Ways To Lose Weight - Losing Weight Made Simple

Fit and healthy for a lot of Americans starts with losing weight. Losing weight is not just about looking good but it is also about feeling good. Heart disease is a big problem in the United States causing 25% of all deaths in the US. The CDC predicts that one-third of the adult population in the US will develop Type 2 Diabetes. Both of these diseases are totally preventable. In fact, both are directly correlated with being over weight. Meaning, if you are overweight, you are more likely to suffer from heart disease and type 2 diabetes than someone who is not. An ounce of prevention is worth a pound of cure. The problem is, losing weight is not easy for most people who are at risk. In fact, it may seem down right impossible.
The fact is, there is no easy way to lose weight. Losing weight requires simple changes in lifestyle that are not easy because they need a shift in mindset. To lose weight, we have to adjust our eating habits and level of activity. Diet and exercise. Simple. The difficulty with that is, our eating habits form during childhood, passed down from generation to generation. As children, we do not have control over what we eat and where we go. We may or may not learn poor eating habits that we then pass on to our kids. Eating healthy does not just mean fewer calories and more salad. It means eating whole foods, foods that have not been processed. Simple concept. Not always easy to execute.
The same thing goes for exercise. If exercise and physical activity were not a part of your upbringing, the odds are high that exercising is not even on your radar. Which probably means you'll have to change your entire schedule to include exercise into your daily routine as an adult. Simple concept. Difficult to execute.
Here are some tips that may make it easier to make simple changes to your diet and exercise to meet weight and health goals:

• Figure out your relationship with food. Are you eating to survive? Do you eat when you're bored? Do you eat to celebrate? Do you eat when you're sad? You can recognize what triggers you to eat when don't need to.
• Start phasing processed foods out of your diet. Anything packaged in a box or bag and stored at room temperature probably has ingredients your body can't process. This also includes fast food. Eating them will not help you lose weight. Simple concept. Not easy to execute.
• Don't wait to get to the gym to exercise. Find ways to merge exercise into your daily routine. Take the stairs instead of the elevator. Park in a far parking space. Hand deliver notes and documents.
• Exercise BEFORE you start your day. Getting a brisk walk or run in early in the day jump starts your metabolism and gets those endorphins flowing. Working out in the evening may seem better in theory but sometimes after a long day, you just do not feel like it. Other times, things come up. Life happens and you may find yourself missing your work outs.

Losing weight might prove difficult. There is no easy way to do it. Simple lifestyle changes help are not easy but make a huge difference in weight loss progress. Simple is effective but hardly ever easy.

Article Source: http://EzineArticles.com/9290727

Two Common Exercise Mistakes People Make When Trying To Lose Weight

As a health and fitness professional who has worked in gyms for over five years, I have gotten to know a lot of people and have watched their progression, or sometimes lack of progression, with their exercise routine.
I have watched members of the public join the gym come three times per week every week consistently for three years and see little to no improvement in their physique. Whilst I have seen others join up and watched as they got results in as little as two months.
The difference between the two is what they do when they exercise.
So in order to help you save time, effort and money when it comes to using exercise as apart of your plan to lose weight, I am going to share with you the top two common mistakes I see people make and what you should be focusing on instead to get real lasting results.
Mistake number 1: Doing cardiovascular exercise and staying away from resistance training with weights.
This is the most common of all mistakes when it comes to losing weight through exercise. Most people think that the best exercise to burn fat is jogging, but the secret to burning fat effectively so it will stay off in the long run is to increase your metabolism.
Though you will increase your metabolism and burn calories while jogging. After you finish your jog your body actually starts to slow down your metabolism, while doing resistance exercises with weights or your own body weight has the ability to increase your metabolism after exercise for up to forty-eight hours.
The reason resistance training will increase your metabolism is because you tone or build more muscle which is more metabolically active.
Mistake number 2: Using isolation exercises instead of compound exercises.
An isolation exercise is when you isolate one muscle and exercise it. Examples include using fixed weight machines such as the lat pull down, leg extensions and torso rotation machines. Another example would be doing a bicep curl with a dumbbell or barbell.
A compound exercise is when you use a number of muscle groups together to perform one movement. Examples of a compound exercise would be a deadlift with a barbell, squats with your own body weight or an external weight and a full body weight pull up.
The difference between the two for weight lose is the same as mistake number one, metabolism.
The more muscle groups you use during one exercise, the more you have to work and the more muscle you will tone up or increase will equal a higher metabolism for burning fat.

Article Source: http://EzineArticles.com/9292851

Crash Diet or Gradual Weight Loss - Which Is Better?

Keeping fit and shedding those extra pounds around your waist is not child's play. If you are overweight or obese, it is very important to lose weight in order to prevent a variety of diseases. Two types of weight loss programs are very popular nowadays. The first one involves losing a lot of weight very fast - in other words, a crash diet the other involves losing a little weight each week for a long time - or gradual weight loss.
A crash diet seems to be very attractive since you are able to see the results in a very short span of time. You look slim and it is very noticeable. However, when you lose weight gradually, you need a lot of patience to wait for the results. Even if you are able to shed a few pounds, the results might not be easily visible. But is it really worth it to crash your diet in order to lose weight? Let's find out!
Crash Diet
A crash diet involves cutting down on the amount of calories you consume per day and limiting your food intake to only certain types of foods. They make you consume fewer calories than you are likely to burn each day and this makes you lose weight rapidly. The visual effect gives you a new high and you are able to boast of about your slimmer frame.
On the contrary, many studies have revealed that a crash diet is highly restrictive and often leads to nutritional deficiencies, since you are made to avoid certain food groups completely! The body systems are unable to function properly. A nutritionally unbalanced diet can weaken your immune system and make you prone to various diseases. It slows down your metabolism and reduces the intake of carbohydrates. The body starts using its store of carbohydrates from the liver and the muscles. Crash diets are usually high in fats and proteins, which can increase your cholesterol and make you prone to cardiovascular diseases. The biggest disadvantage of following a crash diet is that the moment you stop following it, you start gaining weight at an increasingly fast rapid pace.
Gradual Weight Loss
As the name suggests, gradual weight loss plans mean that you lose weight at your own pace. It does involve eating a low calorie diet, but a nutritionally adequate one. When you lose weight in this way, you are not deprived of any nutrients and it is much easier to follow and maintain. You can continue to have your favorite foods but in small quantities. Although the result will be visible after some time, you will feel lighter and would know that your weight loss goals are realistic target and can be achieved over a period of time.
Conclusion
There is no denying the fact that losing weight gradually is much safer and healthier than crash dieting. A crash diet can never be a long term solution to losing weight. A gradual weight loss program with regular physical exercise is undoubtedly the best way to lose weight and remain healthy!

Article Source: http://EzineArticles.com/9290040

7 Tried And Tested Tips For Weight Loss

You may have gone through the latest research and asked celebrities about how they work out. At the end of the day, you may not have achieved the desired weight loss goal. And now, you are on the Internet again looking for weight loss advice. To help you with your goal of losing those extra pounds, we have 10 diet tricks that you should stick to. They have worked for many people and may work for you too.
1. Portion control
What do you think portion control means? It doesn't refer to the act of taking measurements only. Instead, it is about opting for 2 appetizers rather than one entrée. Besides, it requires you to reduce your intake of bread.
2. Stash fruit
Instead of eating chocolate in the afternoon, you may want to go for fruit. Fruit is high in the vitamins you need to fight with diseases and stay healthy. It won't raise the amount of fat in your body unlike chocolate. Therefore, stashing fruit is a great idea.
3. Avoid High-calorie food
The worst thing you can do to add to your weight is binging on high-calorie food. If you are trying to shed those extra pounds, going for chocolate protein powder is much better than eating chocolate.
4. Don't overeat
If you can't help overeating, you can keep a Styrofoam box in the cafeteria. You can put whatever you want in the box, preventing yourself from overeating. Setting limits is very important to burn calories and lose weight.
5. After dinner
While you should brush your teeth first thing in the morning, make it a habit to do it after dinner too. It will prevent you from eating again before bed. Besides, it will also help you stay away from dental diseases saving you a good deal of money on medicine.
6. Take a Photo of yourself
Before you start, take off your clothes, stand up in front of a mirror and take a photo of yourself. (of course, you don't need to remove your bra or underwear) Now, after a few weeks, take a photo of yourself once again and compare this photo with the first photo you took. It will help you see the results of your effort giving a boost to your confidence level.
7. Avoid liquid high in calories
Keep away from drinks that are high in calories, such as lemonade, juice and after-work wine. Does coffee make you gain weight? According to some experts, coffee can also help you put on weight. Therefore, you had better stay away from it.

Article Source: http://EzineArticles.com/9294390

Weight Loss - Can You Lose Weight Without Exercising?

Many people are quick to connect exercise and a healthy eating plan to help them succeed with their weight loss goals. A healthy eating plan for better health and weight loss goes without saying. But why is exercise so often thrown into the mix? Adults of all ages have lost weight by altering their eating plan until they reached their weight loss goals.
There are two questions we will answer today. First, what is so important about exercise? And secondly, can you lose weight effectively without it?
The importance of exercise in establishing and leading a healthy lifestyle cannot be overstated. Physical activity in one's life is crucial for optimal well-being. Our body depends on frequent bouts of physical activity, to spend its energy stores. Of course, this is done through movement, as skeletal muscle is predominantly responsible for bodily exertion that enables us to move and complete a particular type of physical activity.
One of the reasons why it's so important to exercise is to keep our muscles in peak shape. As much as we are led to believe this fact only applies to physical appearance, the truth is our bodies; our muscles are protein warehouses. Protein in the body is stored primarily in skeletal muscle. If you didn't know already, protein is perhaps the most important compound in the body, as it serves several crucial physiological functions.
In short, our bodies are meant to engage in physical activity to maintain optimal internal physiological conditions.
Consider we haven't even mentioned the role of exercise in mitigating the development of diseases, such as Type 2 diabetes and osteoporosis. Additionally, exercise is essential for good cardiovascular health, as blood pressure, cholesterol, and complications such as heart disease and stroke are all influenced by the presence (or absence) of physical activity in a person's lifestyle.
Moving on. Now you know more about the importance of exercise, can you lose weight effectively without physical activity?
The short answer is yes. But we ask you the following - why would you? Why would you want to lose weight without simultaneously gaining all of the health benefits that come with regular physical activity? The end goal isn't just a lean physique. It's also a body resistant to disease and is healthy for a lifetime, and one hopes it is a long lifetime. Besides, exercise will facilitate weight loss by increasing your caloric expenditure. As long as you don't overcompensate by eating more, that is.
The most important factor for weight loss is to eat healthy and ultimately less than you need. It can only benefit you to add exercise into the mix.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

Article Source: http://EzineArticles.com/9208346

Are You Self-Sabotaging Your Weight Loss?

Are your thoughts, beliefs and actions sabotaging your weight loss? I see it all the time with my clients. They kick ass with their workouts, eat healthy, lose weight and then BAM I get a text that they crashed. Their car magically arrived at In and Out Burger where they consumed 2 double doubles, a large French fry and a gigantic soda. WTF?!? Can you relate to this? Have you ever been on track doing what you think you are supposed to do and then you magically end up in the fast food line or on your couch double fisting ice cream containers and reversing all of your hard work?
After witnessing such events over and over again, I knew that there had to be more to the story than lack of will power. Why would someone work so hard and then throw it away for food? Food doesn't have some magical power, it doesn't have the ability to talk to you and taunt you into eating it. (Well... Maybe it does) I decided to search deeper into the behaviors my clients were exhibiting. I discovered neuroscience and the power of our thoughts, beliefs and habits.
Let's delve into a little dictionary/definition session shall we.
A thought is defined as an idea that suddenly occurs into our mind.
A belief is nothing more than a thought that has been thought over and over and over again until we believe it to be true.
A habit is an action that we do repeatedly that reinforces our beliefs.
So basically, a crazy thought (from an unexplainable place) pops into our mind, shoves itself into our brains, we take that thought, believe it to be true and then take action based on it and now we have a new habit.
Sounds legit.
So what I have gathered is this, people adopt thoughts over a period of time and believe them to be true. Once they believe these thoughts they take action to reinforce them. If people adopt certain thoughts that come from Magic Land such as; working out is hard, eating healthy is too much work, I was born this way or (my personal favorite)... I always fail when I try.. then they are going to create actions that reinforce these thoughts. If I constantly told myself and/or verbalized to others that I was "fat" or "fluffy" then I am powerfully reinforcing these thoughts to be true.
This leads me to a little thing called neuro dissonance, or in other words, a disconnection in the brain. When our actions conflict with our beliefs, our brains force us to revert back to what it knows. For example, if we have set our brains GPS system to "Fluffy-Land" and we start to workout, eat healthy and say nice things to ourselves our brain thinks we are off course. When we stray off course towards "Fit-Land" with these new thoughts and actions our navigation system steps in, makes a lot of noise and sends us back in the direction of Fluffy-Land. These new actions are not in alignment with our GPS destination. This is when we find ourselves at the In and Out drive through. Our GPS is doing what it is supposed to do by telling us that we need to get back on course.

Article Source: http://EzineArticles.com/9284351

Lose Weight With No Diet

Is it possible to lose weight, with no diet necessary? Sure it is! In fact, dieting is usually another word for quitting. Diets are hard to start and easy to stop. They are not good candidates for wanting to be thin for a lifetime. They are fads and trends that come and go.
Stick to the truths you already know about how to take care of your body.
What are some ways that are healthier for you to lose weight with no diet?
Exercise, nutrition, less stress, and enough sleep all are healthy habits that will keep you thin and possibly add years to your life.
We know these things to be true, but the hard part is to incorporate them and keep them going consistently. There are always interruptions and distractions that get us off track of our weight loss goals. Instances that are difficult for me to stay on track are when I am sick, on a vacation, or celebrating seasonal holidays. I live away from family so we often get visitors staying for a week's time. During that week, we eat out often, and eat foods that are fun and easy, but not always healthy.
All of these are difficult challenges. But, the key is to not give up when you have set backs. Go ahead and enjoy your vacation or eat comfort food and rest while nursing yourself through an illness. But, as soon as the illness or vacation is over, get right back on your routine and focus again on healthy habits. Too often, people keep sliding down once they are on the slide. You have the power to stop yourself, hop off the downward slope, and keep progressing forward. You are not a failure until you quit!
Since we know it is best to create healthy habits, let's take a look at a few.
How To Lose Weight With No Diet
Daily Routines:
*Schedule a specific time to exercise at least 3-6 times a week for at least 60 minutes. Try not to miss your exercise time slot. Shorten it if you have to, but don't skip it. Working out for 10 minutes is better than no workout.
*Create a bedtime routine to reduce stress and ensure a restful night's sleep. Both of these are important to keep fat cells from forming and increasing your energy.

Article Source: http://EzineArticles.com/9287122

Lose Weight In A Month - Can Trying To Lose Weight In A Month Make You Sluggish?

Can trying to lose weight in a month make you feel sluggish? It can if you are cutting out or cutting down on the wrong foods. One of the main types of food that is cause for weight gain and a sluggish feeling is sugar. Ooh, the evil substance we know we should avoid, but it is so tempting and yummy.
Just how evil is sugar? First of all, when you eat sugar or foods made of sugar, your blood sugar levels soar high and you may feel energetic or even happy. Some of the happy feelings come from a hormone that is released and then reinforces the behavior of eating sugary foods. Man, that's mean! Hold on, it get's worse. After, your body experiences a "sugar high" the blood sugar levels then drop and you feel sluggish and tired again. The good, happy feeling is gone. Bummer, just when life was so good!
But, there is more to this evil plot. Now that your blood sugar level is low again, you feel hungry. Your hunger meter is set on high and you feel like you could eat a whole meal, or at least two more cookies. So, your body and brain remind you of how happy you were when you had the previous cookies, so you go ahead and eat more. It becomes a vicious cycle.
You can see how easily sugar can become an addiction. But, don't feel discouraged. There is hope. You can overcome sugar addictions and lose weight in a month at the same time. A motivating factor can be that once the foods with sugar are out of your diet, you will feel more energetic, and have lasting energy.
How To Lose Weight In A Month
*Cut out sugar. Anyone can do anything for only a month. Cut out all sweets, treats, desserts, candies, etc. Also, cut out beverages that contain sugar. You will be surprised that after 1 week you will have a ton more energy. After 2 weeks of eating sugar-free, you will not crave it anymore.
*Cut out refined foods. Only eat whole grain foods like brown rice, 100% whole wheat bread, tortillas, and pasta. To increase the amount of weight you lose in a month, decrease your intake of these carbohydrates.
*Drink plenty of water. Staying hydrated will aid in flushing the sugar out of your system and help you to feel satisfied. Drink water whenever you feel cravings.

Article Source: http://EzineArticles.com/9287107

Losing Weight Without Dieting - The Chongqing Way

It is interesting that an essential nutrient, fat, has become the scourge of the western industrialize world. There are probably thousands of researchers with medical or science training but none have "discovered" how we westerners can prevent becoming fat.
Many in the western world assume there will eventually be a pill to solve our excessive body fat problem, just as there is a pill for almost everything else, weight loss being one of the few exceptions.
The accumulation of body fat is a complex problem and can affect your health to different degrees. Are we motivated to lose weight so we will look more attractive to potential partners or are we concerned about excess fat adversely affecting our health? We all know that heart disease, stroke, diabetes and some cancers are directly related to excess body fat.
Currently, there are numerous diets claiming to solve the "overweight problem" but each seems to only work for some people and not others. Many diets require willpower that most of us don't have. Overall, however, no particular diet has worked for the majority of people as overweight and obese people in North America are so common it has just become acceptable as part of the human condition.
To paraphrase Albert Einstein... "Insanity is doing the same thing over and over again and expect different results." Perhaps instead of beating our heads against the competitive diet wall, we should look to a society that doesn't have the problem and never has.
The Chinese municipality of Chongqing, population 34 million, is known by many titles... City of beautiful women... The mountain city... City of no bicycles... The fog city. The interesting thing is overweight people are very rare and you could go six months without seeing one obese person. Even more interesting is that research by Dr. Colin Campbell of Cornell University, in the famous "China Study", revealed they eat more calories daily than Americans. That's right... the slimmest people in the world eat more calories daily than the fattest people in the world.
The westernization of China is resulting in more and more overweight and obese people in Beijing and Shanghai, the two most westernized cities. Judging from the number of American fast food chains and bakeries that have appeared in Chongqing in recent years, they won't be far behind those other cities. However, the traditional diet and lifestyle resulted in a slim, healthy population that wouldn't understand our inability to prevent gaining weight.
I wouldn't claim to understand why the traditional Chongqing diet results in slim bodies with no excess fat because their diet seems counter intuitive. Although they eat a great variety of vegetables and fruit in much larger quantities than we in the west, they also eat carbohydrates, primarily rice and noodles. Furthermore they do not avoid saturated fat and eat meat and/or fowl at almost every meal. Almost all western diets advise us to avoid carbohydrates or saturated fats, but looking at the people of Chongqing, this advice becomes suspect. It would seem that the "overweight problem" we have in the west must be re-examined as we seem to have been on the wrong track.

Article Source: http://EzineArticles.com/9272175

How To Lose Weight - The Permanent Way

Aging is something we can't avoid. And it is a fact that as you age, your appearance may go through some significant changes. As you reach your 40′s and beyond, you will begin to experience problems such as crow's feet, frown lines, and others associated with aging. Your metabolism will begin to change (read that as slow down) and your will find it easier to gain weight and get out of shape. You might find it more difficult to lose weight and maintain a satisfactory level of fitness. Most people will try to lose weight by dieting. It can work, but it is a slow process. It may be difficult, but it is not impossible.
The cliché "You are what you eat" really applies as we get older and less physically active. Not only will your diet apply to your overall well being, it also affects the health of your skin and mental well-being. Foods rich in protein, vitamins, and minerals have valuable anti-aging effects that counteract or slow down the problems that come with age. And there are lots of supplements that are supposed to make your skin glow and your mind sharp. None that I've seen have any scientific basis and few if any have been evaluated by the FDA. The only hope we have is to learn how to select, prepare and eat foods that are natural and provide the nutrients that help our bodies be the best they can be.
The good news is that there are literally thousands of diets out there that work for some people. The downside is that none of them work for everyone and it is up to each of us to find one that works and that we can live with.
I like a variety of food and some diets restrict certain foods that I like to eat. They won't work for me over the long term. Anyway, my opinion is that it is not what you eat as much as how much you eat that causes you to be fat. You don't have to change what you eat. Just be aware of how much you eat. Eat less, you'll lose weight.
Here are some free weight loss tips:
1. If you want to diet to lose weight, go for it. Do some research and find a diet that fits your lifestyle. Calculate how many calories you're eating before you start making changes and then keep track of how much you eat. Remember, to lose a pound of fat, your body has to burn 3500 calories more than you eat. That could be easy to get just by making small changes in what your eat or drink on a daily basis. Use up or eliminate 3500 calories a week and you'll lose a pound. Sounds simple, doesn't it!
2. Don't drink your calories. Calories from juices, soft drinks and energy drinks add up very quickly and are often not considered as part of what we eat. Soft drinks are nothing more than liquid candy. Every can of soft drink, diet drinks or energy drinks fill you up with empty calories that have no nutritional value. Read the labels. Soft drinks average about 160 calories. Drink water, lots of water. Use a lemon or orange slice to give it more flavor. Unsweetened tea has almost zero calories. There are lots of things that can take the place of soft drinks.
3. Get committed to lose the weight you want. Think about what you will gain if you lose weight and avoid talking about what you will lose. It's just a matter of perspective, but one is positive and the other is negative. Positive things are always worth working for and if you can visualize the body you want, you can probably get it.

Article Source: http://EzineArticles.com/9286930

Smart Ways to Lose Weight Fast for Women

Many women with weight problems are not satisfied about the way they look therefore, they are in a constant search for the perfect method to slim down. Actually, slimming down is not hard if you follow the right option. It does not matter how much you weigh, you can still lose weight effortlessly.
The reason many fail is that they do not possess the right information and almost every method that we can find today online or in magazines is wrong. One of the biggest problems with all the weight loss programs you can find is the fact that they are not exactly made for a single person. Almost all the weight loss programs vary from one person to the other in both application and results thereafter.
A lot of factors are thus needed to be taken into account for healthy and fast weight loss for women few of which we will be discussing below. If you are also looking for some tips on getting slim in order to look good, then you should consider the following tips for fast weight loss.
Smart Tips for Women's Weight Loss.

• Don't stop eating.

Many women resort to this option in hope that they will lose enough weight to achieve their goal and stop feeling ashamed. It is important to eat regardless what people are saying about you. Stop eating or reducing your daily amount of food as much as you can will only bring health problems. Though it is always recommended that the most effective method to lose weight fast is to lower your calories consumption but if your calorie intake is too low it will cause your body to go into starvation mode and in result lower your metabolism. It's also well-known fact that some very low-calorie diets cause your body to store more fat instead of burning it so as to conserve its energy stores.

• Diet.

One of the best options and important part of weight loss goal for women is certainly reached by taking healthy diet. A healthy and balanced diet is a must for any women wish to lose weight fast. A diet which combines fruits, green vegetables, carbohydrates, healthy fats and proteins is considered a healthy diet and in the case of fat loss for women should undoubtedly be given top priority. Following a diet program can be hard because of the daily routine.
However, you can still be careful with your diet by eating as much as you think it is enough for you; the only thing that should be considered is to eat foods that have a low-fat level. To maximize your weight loss efforts it is important to eat healthy foods regularly every two and half hours which are low in calories and high in proteins and carbohydrates, fruits and vegetables. Also, be sure to replace all those soft drinks with plenty of water as these drinks comes with a lot of sugar and thus delay you weight loss goals.

• Fun exercises.

Taking exercise can make you lose those extra pounds that are bothering you and if you will exercise regularly you can achieve a nice slim body. It is important to exercise naturally without pushing your body to extreme because it can be damaging for your health. If you have to drag yourself to exercise and you get bored and weary by it after a few days than it's the time to change your exercise routine because If you don't feel exercising is fun then you won't follow it from your heart and will leave it only after a few days.
One way to make exercise fun is by listening to music while doing the exercise that you love. Exercises like dancing, hiking, bicycling and swimming are few such fun exercises which wouldn't feel like an exercise at all and you can even do all the exercises on alternate days so as to make them more fruitful in your weight loss efforts.

• Be patient.

Getting slim cannot be done overnight therefore, you have to be patient and most importantly confident that you will achieve your purpose without any failure. Follow the above steps daily and results will appear in time. Getting slim requires time and that depends mostly on the way your body looks like. Moreover, the metabolism contributes as well in this equation, but most importantly is your state of mind. Be confident and in time you will have a nice slim body. Finally, yet importantly, it is better to follow a natural and safe routine rather than try using different methods that can do irreversible damages in time.

read more / https://www.health-nutrition2015.blogspot.com

How To Tell If Your Belly Fat Diet Is Going To Work

Nobody wants to have excess belly fat. Not only does it look unsightly but it also is unhealthy. By reducing your waistline, you can decrease your risk of diabetes, heart disease, and stroke. So if you start a belly fat diet, how do you know if it is going to work?
Your Diet Includes Fiber
A high fiber diet helps to manage your digestive system and is essential for your belly fat diet. Fiber helps your body to process fat instead of storing it. Women should aim to eat 25 grams of fiber per day and men should aim for 38 grams. Get your fiber fill by eating nuts, vegetables, whole grains, legumes, seeds and fruits.
You're Eating More Protein At Mealtimes
Eating regular protein doses in the course of the day will keep your blood sugar balanced and insulin levels low, which means that your body deals with appetite control and fat loss effectively. Your belly fat diet should ideally give you 20 to 25 grams of protein at each meal.
You're Eating More Often
It may sound odd to eat more often as part of a belly fat diet but just eating three big meals a day is not a good diet to lose stomach fat. When you eat it boosts your metabolism and this helps you to burn more belly fat. Still eat 3 main meals each day with sensible portions but include 2 or 3 healthy snacks throughout the day too. This does not mean that you should overeat. Ensure that the 5 or 6 times that you eat are within your target caloric consumption, and your metabolism will be blasting calories and burning fat the whole day.
You've Cut Back On Salt
Reducing your sodium consumption offers many health benefits. It can reduce on your risk of getting heart disease, strokes and cancer. Too much salt leads to bloating, and is often in very high levels in processed, fatty food. Try not to eat more than 500mg of sodium with each meal.
You're Controlling Your Stress
A belly fat diet will be more difficult if you're constantly stressed. Take the appropriate measures to control and manage your stress. When you're stressed, the chemical cortisol is released into your body which can cause you to eat way too much. It also lowers your potential to lose excess fat, not only on your belly, but all over your body.

Article Source: http://EzineArticles.com/9275841

How You Can Slim Down Quick With Low Carb-High Protein Foods

Protein is much more satisfying than fats or carbs, which explains why raising your consumption can help you slim down faster. A risk-free pace of weight reduction is one or two pounds each week. Drop much more than that and you risk dietary inadequacies, dehydration and gall stones. Nevertheless, you could drop as much as eight pounds in a single thirty-day period by lowering your caloric consumption and somewhat raising your protein consumption. Incorporating physical exercise can help you firm up as you drop some fat.
Decrease your caloric consumption to promote weight reduction. Burning up 500 calories greater than you eat every day is going to promote weight reduction of one pound each week. Burning up 1,000 calories greater than you eat every day is going to promote weight reduction of two pounds each week. The number of calories you will need is determined by your age bracket, gender and level of activity. As outlined by Estimated Energy Requirements from the Institute of Medicine, an active female between 19 and 50 requires 2,000 to 2,200 calories daily to sustain her body weight. A reasonably active guy in the same age bracket requires 2,400 to 2,800 calories daily. Subtract 500 to 1,000 calories from those figures to obtain an approximate estimation of the calories you will need for weight reduction.
Boost the amount of proteins in your daily diet. In a clinical study, individuals who consumed diets made up of 50% carbs, 20% fats and 30% proteins ingested 441 fewer calories daily compared to those consuming diets containing 50% carbs, 35% fats and merely 15% proteins. Additionally, they dropped 11 pounds of weight and over eight pounds of body fat bulk throughout the 12-week clinical study. If proteins presently comprise 20% of your calories, try out upping it to 30%.
Select lean options for proteins to reduce your consumption of saturated fats, an excessive amount of which could boost your chance of heart problems and hypertension. Lean sources of protein are likewise reduced in calories to allow you to manage your calorie consumption. High-quality options include things like chicken white meat, low-fat tofu, legumes, egg whites and low-fat cottage cheese. Incorporate seafood in your daily diet on a regular basis. Although certain species of fish, such as salmon, include a substantial amount of fats, they are nevertheless lower in saturated fats and rather include advantageous omega-3 essential fatty acids.
Green leafy vegetables will help fill you up and will keep you satisfied for more time after a meal. This could allow you to manage your calorie consumption.
Consume healthful fat like vegetable oils, nuts and seeds responsibly. Healthful poly- and monounsaturated fats remain rich in calories. However, they are a healthy option for fat that you will need for assimilating the fat-soluble vitamins A, E, K and D and for developing strong tissues.

Article Source: http://EzineArticles.com/9281343

Why You Should Take Herbal Supplements For Weight Loss

Our lifestyle and diet today can wreak havoc on our bodies. Many people aspire to have slim and toned bodies but losing weight is a difficult process. It is so easy to put on weight and people from all kinds of background battle a bulging waistline daily.
If you need help losing weight, then herbal supplements are one of the most popular ways to go about this. The number of people who use these products are growing rapidly worldwide and there are some reasons behind the increase in demand for natural weightless methods.
If you are not aware of the benefits of herbal supplements for weight loss then continue reading to find out more.
Safe weight loss method
One of the main reasons why herbal supplements are great for shedding pounds off your body is because they are a natural and safe. Unlike over-the-counter pills, these do not have nasty side effects.
Therefore, you will not have to worry about common side effects such as insomnia, nausea, headaches etc. when using herbal products. In short, anyone can have a great body without any potential risk with the help of these supplements.
Control cravings
Most of the time, we get unnecessary food cravings and untimely hunger pangs. When this happens, we tend to eat at wrong times and this is how excess calories make their way in to our system. When our body is unable to use up these calories, they get stored away as fat and this is how we gain weight.
To break the cycle, herbal supplements help to minimize cravings so that you only eat when your body needs nutrition. Thus, you will be able to keep excess calories at bay effectively.
Boosts energy levels
Weakness can easily be mistaken for hunger. Sometimes, our bodies require a boost of energy and herbal supplements can help give that boost. They contain ingredients that strengthen your system from within so that your body becomes stronger and more active.
Permanent results
Unlike other wight loss methods, the results of herbal supplements are permanent. Not only do they help you lose weight that you have already accumulated but also prevents up to 30% fat absorption from the food you eat.
Improve metabolic functioning
When your metabolism is functioning properly, it is able to burn fat quickly. Thus, your body is able to use up fat instead of storing it. Herbal supplements can stimulate your metabolism which in turn leads to a slimmer waistline and better figure.

Article Source: http://EzineArticles.com/9281535

Eight Fast and Safe Tips on How to Lose Weight

Drink Green Tea
Research has shown that green tea burns about 70 calories in a 24 hour period. 70 calories a day can add up add, and result to the 7.3 pounds of fat off your body. They believe that this is caused to the metabolism- enhancing antioxidants (catechins) found in green tea.
Calories in a glass
The body doesn't register liquid calories the same way as solid calories. For example, a cup of coffee for Starbucks will not fill you up as a bowl of pasta will. Even do the coffee has more calories. Cup after cup will add up and result to weight gain.
Workout
Working out will result to muscle gain. Muscle will break down fat. This will make you lose weight faster. You only had to do it for a small amount of time each day, for example, 20 minutes per day. You can do push-ups, squats or lunges.
Cut down on the salt
Doctors recommend that a person should not take more than 2,400 milligrams of salt( one teaspoon of salt). When the body has too much salt it will not work as effectively as it could. This salts can hide in canned foods and drinks. Avoid eating junk food, and eat healthily.
Sleep
Research has shown that getting sleeping for eight hours will help your metabolism. Do not sleep for twelve hours or more, that is considered too much, and will result to weight gain.
Do something before eating dinner
At the end of the day, your body metabolism slows down. This is a big problem because most people eat a big dinner. The food will stay in the stomach for months, and will result to weight gain. So the only thing you had to stop this is to exercise thirty minutes before eating. This will increase your metabolism for at least three hours, stopping food from making your stomach a permanent residence.
Every meal is important
When you do not eat all your meals, the body's metabolism starts to slow down. The metabolism slows down because the body believes that there is no more food to eat. Once you start to eat again, the body will not break the food down as fast. This will result to weight gain.
Drink water
Your body uses water to efficiently break down stored fat. Without the water, the body's metabolism will slow down resulting to weight gain. You must drink at least eight glasses of water a day. This eight glasses of water will keep your system running smoothly.

Article Source: http://EzineArticles.com/9275265

Two Easy Steps to Lose Weight and Keep It Off

Most weight-loss methods require a whole lot of time, willpower, and discipline. The problem is that most of us are super busy with our jobs, families, work around the house, etc.
What we need is more simplistic method that we can easily incorporate into our busy lives.
Step 1: Lower Your Carbs and Sugar and Eat More Healthy Fats
When it comes to losing weight, 80% of your results are going to come from your diet, so this is the most important step. Most of us eat a carbohydrate based diet, which includes lots of breads, pastas, rice, and potatoes. We also consume way too much sugar, especially in the form of sugary drinks. The problem with eating this way is that it causes sharp spikes in blood glucose levels. Excess glucose in the blood is toxic, so your body uses a hormone called insulin to remove glucose from the blood. Insulin converts the excess glucose to fat so that it can be stored and used for energy later.
If you lower your carbohydrate intake, you will need to replace it with another energy source: dietary fat. Most people are afraid to consume fat because they think it leads to obesity, clogged arteries, heart disease, etc. This is a myth, and we have bad science to thank for that. Healthy fats actually have a ton of benefits, such as easier body fat loss, better brain function, and better reproductive health.
Caveat: Certain fats, such as hydrogenated oils, are unhealthy and you should avoid those. You can find a list of healthy fats simply by doing an Internet search for "Healthy Fats."
Step 2: Work Out Efficiently
You can great results by working out very little. You just need to do the right kind of training. I would recommend focusing mostly on resistance training (i.e. lifting weights) because it burns a lot of calories and builds muscle at the same time. If you utilize supersets (look it up), you can do a short (but intense) 20-minute full-body workout at the gym twice a week and get an amazing physique. That's just 40 minutes a week! Another way to make your workouts more efficient is to simply look up workout videos online and do those from the comfort of your own home. You can find lots of short, intense workouts that don't require equipment, which saves you the time and trouble of going to a gym.

Article Source: http://EzineArticles.com/9271815

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

1. 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.


2. 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.


3. 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.


4. 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.


5. 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.


6. 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.


7. 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.


8. 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.

Article Source: http://EzineArticles.com/9278070

The Plan That Works For Weight Loss Fast

Here are the three steps to follow to lose weight fast:

1. Reduce your Appetite Significantly.
2. Lose weight fast, without you having to go hungry.
3. While improving your metabolic health.

Everything is supported by scientific studies.
Step 1 - Reduce Sugars and Starches
The most important part is that you reduce sugar and starch.
As these foods encourage the secretion of more insulin. For you did not know, insulin is the main fat storage hormone in our body.
Another benefit of reducing insulin is that your kidneys remove excess sodium and water from your body, which is able to reduce the swelling.
It is not uncommon to lose up to 4 kilos in early days of eating this way, eliminating weight through body fat and water.
The group of people taking a diet low in carbohydrates can eat until you feel full, while the low-fat group has restricted calories and hungry.
By reducing carbohydrates, low insulin and start to eat fewer calories automatically and without going hungry.
In short, reduced insulin makes fat loss on "autopilot".
Conclusion:
Eliminate sugars and starches (carbohydrates) from your diet will reduce your insulin levels, reducing appetite and making you lose weight without starving.
Step 2 - Eat Proteins, Fats and Vegetables
Each of your meals should have a protein source, a fat source and other low carbohydrate vegetables. Thus making your meals get a carbohydrate intake to the recommended 20-50 grams per day range.
How Much Protein You Need?
Protein foods:

• Meat: Beef, chicken, pork, lamb, bacon, etc.
• Fish and seafood: salmon, trout, shrimp, lobsters, etc.
• Eggs: Eggs enriched with Omega-3 (organic eggs)

A high protein diet is beneficial to your goals.
It has been shown to increase feed with a protein metabolism at 80 to 100 calories per day.
Diets high in protein also able to reduce by 60% the obsessive thoughts about food, they also reduce the desire to peck at the end of the day and make you feel fuller making you eat 441 calories less each day.
When it comes to losing weight, protein is the nutrient king. Remember that.
Low carb vegetables:

• Vegetables at meals
• Broccoli
• Cauliflower
• Spinach
• kale
• Brussels sprouts.
• Cabbage
• Chard
• Lettuce
• Cucumber
• Celery

Do not be afraid to fill your plate with these low carbohydrate vegetables. You can eat large amount of these vegetables and making it not go from 20 to 50 grams of carbohydrates per day.
A basad meat and vegetables diet contains all the fiber, vitamins and minerals you need to stay healthy. There is a physiological need to add beans to your diet. If you need a little help with food, diet shakes can help, but choose only the highest quality market, no full of chemicals.
Fat sources:

• Benefits coconut oil
• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 3 times a day. If you feel hungry, you can add a fourth meal. Do not be afraid to eat fat, if you do so, You'll feel weak and you'll end up leaving. The best fat you can use for cooking is coconut oil. It is rich in fats called a (medium chain triglycerides). These fats get slightly increase metabolism. There is no reason to fear these natural fats, new research confirms us that saturated fat increases the risk of heart disease.
Conclusion:
Your meals should have a source of protein, a source of fat and low carbohydrate vegetables. This will put you in the range of 20 to 50 grams of carbs and get lower levels of insulin.
Step 3 - Lift Weights 3 Times A Week
Weight Training
You do not need to exercise to lose weight with this plan, but I recommend it.
The best option is to go to the gym 3-4 times a week. You must perform a warm up, stretch and then lift weights.
If you are new to the gym, do not hesitate to ask for help from a coach.
Weight lifting will make you burn calories which slows down metabolism, which is a very common side effect of weight loss.
Studies with low-carb diets have shown that manage to win some muscle mass while losing a significant amount of body fat.
If you do not like weight lifting, then you can do some easy cardio exercises such as running, jogging, swimming or walking, that will be enough

Article Source: http://EzineArticles.com/9263737

How To Tackle Extreme Weight Loss

When dealing with extreme weight loss, it can seem really overwhelming, but, I have some simple solutions that you can start with today to start tackling extreme weight loss. I know it can seem super overwhelming, but, I want you to break it down into easy to follow steps that you can begin to take starting today!
First, I completely understand where you are coming from, and how it can seem scary. There is so much information out there, and we don't really know where to start. We see tv shows, like 'The Biggest Loser', and 'Extreme Weight Loss', and it feels like the only way to get this extra weight off is to go to extreme measures, but, this isn't the case. You can get started right now, today, from home.
Step 1. Accept where you are at right now. Stop beating yourself up for where you are at. I know you have probably gone through diet after fad diet, and every time we fail, we are sure it was our fault, but, guess what, it's not your fault!! So, step one is to stop beating ourselves up for where we are at. This puts us in the driver's seat to start taking control of our own health.
Step 2. Start drinking more water. I know this seems like a silly one, but, water is so important!! I can almost guarantee if you have extra weight, you need to drink more water. This does several things, first, let's chat about the massive benefits of water. Water gets rid of toxins in the body, it helps you lose weight, it can actually boost your energy, it helps to prevent joint pain, it gets your skin healthy, and reduces a variety of illnesses. It does so much more, but, let's start with that. So, let's talk about the tricky thing that drinking more water does. It makes you get up and move more!! (Because you are going to have to go to the bathroom!!!) And we will talk about moving in the next step!!
Step 3. If you are carrying an extra 60 pounds, 80 pounds, 100 pounds, or maybe even more... you don't need to pick up weights in the gym to start out with. You are already carrying the weight!! Did you know you could get started from home in as little as 5 minutes a day? Well, you can. Of course, you might need to head to the gym after you drop some of your weight, but, if that scares you, don't start there. Start where you are at. So, if you are carrying extra weight, you already have the weight on you. You can simply get up off the couch, then, sit back down. Repeat this 5 to 15 times a couple times a day. Get up more often, move a little more. If you have some really extreme weight, and you can't get up, pick your legs up and move them. Pick your arms up and move them. Just start moving more!!!

Article Source: http://EzineArticles.com/9274728

How To Lose Weight After The Holiday Season

This may not apply to you, but, after a little too much festive cheer, now could be time to contemplate trimming down your weight a bit: shedding a few kilos if you're really keen. This may not be easy, and can be even more difficult as we age because of the cumulative toxins in our bodies, which age our bodies at an accelerated rate.
Researchers at the McGill University Health Centre found that 'Overweight and obese individuals have the potential to decrease life expectancy by up to 8 years'. They also claim that people who are overweight have a higher propensity for diabetes and/or cardiovascular disease earlier in life - which can 'rob them of nearly two decades (20 years) of healthy life'.
Help is at hand! All you have to do is engage in caloric reduction, and you can expect to gain more than shedding body mass. Caloric reduction is a recognised longevity-increaser, and is one of the few findings about which there is (almost) total agreement about living longer. Researchers have found that a reduction of 30% of food consumed, for example, can lead to an increase in longevity by 30%. (It doesn't follow, of course, that a reduction of 100% will result in a 100% increase.)
OK, most people know what to do in order to reduce the number of calories ingested: they just have to do it. So, as a motivator, try some waist management by using a piece of string or cord to measure the size of your waist. Mark the string accordingly.
Now, do some (or all) of these things to reduce your caloric intake.

1. Use the mnemonic DIET to act as a constant reminder when there's food around - Do I Eat That?
2. Engage in a diet of a set number of calories for one or more days each week - try 500-to-600, for starters.
3. Serve smaller helpings. This can be made-easier by using plates and dishes that are themselves smaller.
4. Never return for seconds. Going back for second helpings is a habit that's easily 'broken'. Say, 'No thanks', to seconds
5. Eat in peace. Shut down all media. Focus on what you're eating, how good it smells and tastes. Enjoy the moment.

Use your string to measure your waist each month, and keep making changes that will result in even more effective waist management. It's that easy. But it's likely that you already know that. All you have to do is do it.

Article Source: http://EzineArticles.com/9273057

Lose Weight With Low Carb Vegetarian Diet And Exercises

The most effective method of weight loss is going on a low carb or a no carb diet which is high in protein at the same time. However, completely eliminating carbohydrates from your diet is not a very good idea as they are a major macro nutrient. Carbs are needed for various bodily functions, so you can limit them in your diet but not completely eliminate them.
With a diet plan in front of you, you will precisely know what you should be eating. When it comes to sticking to a low carb diet, it is difficult for vegetarians as they have limited options unlike non-vegetarians. Most people are always in search of low carb indian vegetarian food. So, here is a low carb vegetarian Indian diet plan:
Breakfast: You can begin the day with a cup of milk along with half a cup of high fiber and low carb cereal.
Mid morning meal: A fruit would do! Choose a low carb fruit.
Lunch: Your lunch can comprise of the following:
• A salad with greens, sunflower seeds and flax seeds.
• Whole wheat Roti or brown rice with a green veggie with Paneer. You can also have Soyabeans.
• Half a cup of yogurt and a bowl of Dal.
Mid evening meal: A cup of green tea or a cup of yogurt.
Evening: A sandwich (whole wheat bread) with peanut butter on top or cheese with veggies.
Dinner: Wrap up the day with a vegetable soup and an elaborate salad.
Before going to bed: A glass of milk The above is a generalized diet and variations need to be made according to age, exercise intensity and medical conditions.
Weight Loss Exercises
Apart from diet you need to move your body too! You cannot lose weight without exercising.
Here are some exercises that will help you lose weight:
1) Walking
A low impact exercise, walking is a great one to lose weight. You just need a good pair of walking shoes and you are ready to go! For those with health issues such as obesity and heart disease, walking is a wonderful option. It is good for better overall health too.
2) Kettle bell
Kettle bells are weights that give you a hard-core workout that burns about 400 calories in just 20 mins. It helps strengthen the core and improves posture and balance. It is a whole body workout that revs up your metabolism. A 20 min kettle bell workout is similar to running 6 miles! However, you need to learn using kettle bells from a gym instructor or fitness trainer. Once you know the safety guidelines and get the form right, you are good to go!
3) Swimming
If you want to lose weight and get a perfectly toned body, you need to swim. Swimming burns a lot of calories. It engages all the major muscle groups.
4) Cycling
Have a cycle? You should hop on it and pedal away to glory. Cycling is easier on the joints when compared to running. You can burn a lot of calories by cycling every day.

Article Source: http://EzineArticles.com/9267411

Weight Loss - Three Ways To Make Calorie Counting Easier

Do you struggle to make calorie counting work for you? As you get going on your weight loss meal plan, it's going to be essential you have a method of tracking how much food you are eating on a daily basis. Without keeping track, you may eat healthily, but still not get the weight loss results you are seeking.
At the end of the day, it still does come down to your overall calorie balance. That is, how many calories you burn versus how many calories you consume.
If you want to avoid becoming a walking human calorie counter, however, you do have a few options. Here are three great ways to make calorie counting easier on yourself...
1. Use An App. The first, and possibly one of the easiest ways to make calorie counting a breeze, is to use an application. There are several different websites and phone apps available. You just type in whatever food you are eating, and the program will quickly tabulate how many calories the food contains.
Using an app or a website just takes seconds and by the end of the day, you will have your total calorie intake. As well you will also have your protein, carb, sugar, fiber, and fat intake all figured out.
For those who are looking at carefully monitoring their eating habits, it doesn't get much better. Most of these programs will also store the information for months at a time - or longer. So you can quickly look back and see trends in how your calorie intake is associated with weight loss or gain.
2. Come Up With A Base Plan. Another simple technique to make calorie counting easier is to come up with a base scheme. The base scheme should be a plan that rarely changes except for a few foods here and there. For instance, each morning you may start your day off with a bowl of oatmeal, topped with fruit and your favorite flavor of protein powder. Now, for added variety, you can easily adjust the type of fruit being used as well as the flavor of the protein powder. Changing these ingredients will not change the overall nutritional intake of the meal itself.
By creating your meals around similar foods like this - ones you can easily swap in and out will help to tabulate your nutrition intake once and then it will be the same for all days. For those who don't mind eating similar meals on a day-to-day basis, this works well.
Count Servings. Finally, the last smart way to help make calorie counting easier is just to count servings instead. Rather than figuring out how many calories are in each food, think in terms of one serving of grains, one serving of protein, and so forth. If you know approximately how many calories are in each serving of food, this can make it easier to calculate and count throughout the day.
There you have a few simple tricks and techniques that will take the sting out of calorie counting. Each method will help ensure you see the optimal weight loss results you're looking for, however.

Article Source: http://EzineArticles.com/9196949

How To Get Motivated To Lose Weight - 3 Strategies For Weight Loss Success!

Wondering how to get motivated to lose weight? If you've jumped on - and off - the diet bandwagon multiple times, you're probably pretty demotivated and tired.
It's frustrating when something doesn't work - especially something as personal as weight loss. There's nothing more heartbreaking than doing everything you know that is "right" and then seeing no progress on the scale.
But it doesn't have to be that way.
If you're stuck in a weight loss rut - or you just need some major weight loss motivation, here are 3 simple strategies for you.
Try one or try all three to get jumpstarted towards your goals for the new year:
#1. Try Something Completely New
One of the big mistakes people make when they try yet-another-weight-loss plan is that they look at their past history.
Maybe they lost weight with a certain diet once - so they go back to it (even though the other 3 times they tried it, it didn't work). After all, it's familiar. You know how it works - and it did work for you, once.
But that is one of the most demotivating things you can do. There's nothing exciting in going back to old ways. It's actually pretty depressing if you think about it.
It's like going back to an old boyfriend - one that you left several times before. It' may be safe - but it's not exciting at all - and then you wonder why you're just not motivated to lose weight.
Solution? Try something completely new. Whether it's a new meal delivery service, a brand new diet you've never heard of before or just a new way to exercise - do something completely different and out of the box.
We're all motivated by new things - new places to vacation, new visits, new significant others, even a new paint color for the bedroom. It's the same with dieting as well.
So forget the old diets and go for a completely different or new weight loss plan you've never tried before.
#2. Take Action
If you've ever read a Tony Robbins book - the master of motivation - you'll know that the one major thing he advocates is taking massive action towards your goals.
By taking action, you are moving forward and the motivation will suddenly start to build inside of you. You've probably already experienced this with other things - like a work project or even exercise.
Before you start, you really don't feel like doing anything. But once you push yourself to take the first step, then another, then another - you start to actually get excited about where you're going. You start to feel motivated and much better about yourself. You start to get excited.
So in keeping with the first idea above: find something you've never tried before and then start taking action TODAY towards it.
Whatever that means for you - it could be ordering that new diet book, starting a diet journal, buying that new piece of calorie-burning fitness equipment, whatever. Just start taking action and the weight loss motivation will come with those first steps.
#3. Resolve To Be Your Own Biggest Fan
We are absolutely the WORST at this. In fact we do the opposite. We look in the mirror and put ourselves down.
We think "there's no point in trying, I can't lose weight". It's like we don't need anyone to demotivate us - we are doing it ourselves - all the time.
Being down on yourself is the worst thing you can do - and it completely defeats you before you begin.
But resolving to be your own biggest fan actually revs up the weight loss motivation. When you talk to yourself with encouragement and positive self-love, you start to open up and think "Maybe it's possible. I can do this."
Then follow this up with action (remember #2 above?) What are these actions that say you are your own biggest fan?
Well, it really depends on you. For example, it might mean wearing clothes that fit you well when going out. So you don't spend the whole night in too-tight clothes that make you self-conscious (and want to eat for comfort).

Article Source: http://EzineArticles.com/9273846