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A Guide To Permanent Weight Loss
One of the more frustrating aspects of weight loss diets is the great chance of weight return and perhaps a few more pounds on top after stopping the diet program.
Most people think a diet that can work for their body type has to be as complicated to figure out as rocket science. It truly is not that difficult, but with the many choices and types of diets out there, it''s no wonder that most people fail to get the results they are looking for.
When you look at the different weight loss diets, there are many programs and combinations of programs to choose from. The three main nutrients, proteins, fats and carbohydrates can be broken down to different ratios for total daily calorie intake. For example, you can have high, medium, low and zero calorie amounts of fats, proteins or carbohydrates. The calorie ratios of each nutrient set against the others are numerous. This is where a diet “guru” can come up with his or her own program, advertise it as the best and further confuse the general public with yet another choice.
It doesn''t have to be this way if we look at the real key to this diet program conundrum. There are some general guidelines to follow when you are shopping for a weight loss diet that will allow you to decide if a particular one is right for you. These guidelines can be found in virtually every diet manual.
The aim here isn''t an explanation of what diet you should actually follow, but to give you a logical approach as to how to succeed with whatever program you decide to do. Apply some common sense to a nutritional plan and you will make your weight loss permanent and lifelong.
If we can understand why diets fail in the long term, then we can try to prevent it from failing over and over again. Basically, weight loss goals for most people don''t succeed because of the lack of long-term commitment. Most people already know that they need to expend more calories than they are taking in. No real rocket science here. Unfortunately most are not willing to do what it takes to achieve this calories deficient ratio for longer than a few months or less.
Generally all diets work. It can be high fat, low fat, high carbohydrates and the many combinations of fad diets we see so often. In the short term, by burning more calories than you consume there will be some weight loss, but we need to find the real key that will give us permanent weight loss.
Recent studies have shown that when the popular commercial diets were compared to each other over a 6-month to one-year span of time, they generally had the same weight loss results. The conclusion of one major study sited that the adherence level rather than the diet itself was the primary predictor of whether the weight loss program would work.
The bottom line is that even though some diets are healthier than others, or suppress the appetite better, virtually all diets work the same in the short term. What is clear is adhering to the diet becomes the most important thing when looking at weight loss for the long term.
Lifestyle alteration is the basis here and any thoughts of having permanent weight loss need to be addressed as life long management in order to succeed.
Although most people are looking for the magic bullet to end their weight loss woes, there hasn’t been any real advancement in trying to lose weight without drugs or surgery. People for hundreds of years have known about cutting calories as the method for getting leaner. So the guide to permanent weight loss is to reduce your calories and do your diet program for the long term. That is the real secret. Save your money looking for the next best thing and do what has been proven to work for every one throughout the ages.
Hoodia Gordonii
10 Reasons To Lose Weight
Almost a third of the population is obese, meaning they weighs more than 20% above the ideal weight for their height. That means the rate of overweight and obese people has doubled over the last 2 decades.
If you need reasons for losing weight outside how it will make you look, let me give you a few. Did you know that the extra weight has both physical and psychological effects on your body.
The physical effects are things like: high blood pressure, diabetes, heart diseases, cancer, joint trouble, diabetes, gallstones, arthritis, asthma, sleep disorders and fertility problems. This is to name a few off the top of my head. Just carrying around an extra 20 or 30 pounds can cause some of these conditions.
If that was not enough of a reason, let me list some psychological effects the extra weight can cause. Things like depression, severe emotional distress, anxiety, suicidal thoughts and unhealthy behavior such as bulimia and anorexia .
Losing weight can make a big difference in your energy level. If you lose just 5 pounds you can control the snoring. And for the men out there that need motivation to lose weight, it has also been said that for every 10 pounds lost you can gain a inch in your penis.
Posted by Michael on Wednesday, August 26 @ 17:05:11 CDT (68 reads)
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What Happens to Your Body Within an Hour of Drinking a Coke
Need a dose of caffine? Drinking soda is bad for your health in so many ways; science can’t even state all the consequences. Here’s what happens in your body when you assault it with a Coke:
Within the first 10 minutes, 10 teaspoons of sugar hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t vomit as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.
Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.
Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your livers dumps more sugar into your bloodstream.
Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin, by the way.
After 60 minutes, you’ll start to have a sugar crash.
Read more on Nutrition Research Center October 24, 2007
Posted by Michael on Thursday, February 21 @ 22:32:58 CST (181 reads)
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Putting A Stop To Food Cravings!
Most of us are "regular" people. We don't eat the perfect diet all the time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.
Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
- Get enough sleep. When you’re tired, you’re more likely to crave things.
- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!
- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.
- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.
- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.
Eat wisely, be happy, and live long!
Posted by Michael on Thursday, January 31 @ 09:49:05 CST (161 reads)
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5 Life Changing Reasons To Lose Weight
How do you see your body 10 years from today? How will you feel? Will you be physically and mentally able to enjoy time with your loved ones?
You're aware of the importance of a healthful diet including lots of fruits, vegetables, and whole grains. You've heard it stressed before about getting regular, vigorous exercise. And sure, you may be eating better and exercising a little more. But are you really doing all you can?
There are plenty of reasons to get fit. Yet, maintaining motivation for weight loss over a long period of time can be very hard. Knowing the facts will boost your weight loss motivation every day. Remember these 5 weight loss motivation tips:
Weight Loss Motivation Tip #1 - Live Longer
The truth is revealed. Fit people live longer. This is great news, especially if you're having a hard time shedding every ounce of your unwanted weight. It's a sedentary lifestyle that hurts you the most.
Whether you're fit, not that fit, or obese, start with even small changes. Just by adding healthier food choices and more exercise to your goals, you can save your life.
Weight Loss Motivation Tip #2 - Maintain A Sharper Mind
Physical activity may be the key to keeping your brain young. In fact, how mentally sharp you remain in old age is linked to your fitness level.
In the Scottish Mental Survey of 1932, 460 men and women were given mental and physical tests at age 11, then 79. Those with the highest fitness scores were more likely to score similarly on the mental skills test at both ages. So, the more fit they were in old age, the more mentally sharp they remained.
Fitness is an important part of your mental growth at any age.
Weight Loss Motivation Tip #3 - Fight Depression
Ever wondered why depression is considered a medical issue? There's more to it than just feelings of deep sadness. Depression results from an imbalance in brain chemicals that carry signals between nerve cells. This makes you feel sad.
Physicians also realize the link between depression and obesity. If you have one, you're more likely to have the other.
The best way to fight those "sad" chemicals is by staying active. When you work out, feel-good chemicals are released in your brain. These include endorphins and serotonin.
Getting fit is a great way to chase away the blues naturally.
Weight Loss Motivation Tip #4 - Relieve Stress
Stress is your body's natural response to tough situations. When you feel stressed, your body produces chemicals that prepare you to fight or run.
A little stress is necessary. But if you never allow your body to get rid of those chemicals, stress can cause harm over long periods of time.
Your body responds to stress by slowing down digestion, releasing sugars and fats into your blood stream to provide fuel, releasing chemicals to help your blood clot, raising your heart beat, perspiring, increasing your breathing, and tensing your muscles.
Working out is one of the best ways to help your body relax and recover from that adrenaline rush.
Weight Loss Motivation Tip #5 - Boost Energy
If you bought a new car, and the seller told you to use only premium gas to keep it functioning properly for years to come, would you do it? Most people would.
How come you don't treat your body this way?
Food and exercise are your body's fuel. Your doctor will tell you to get fit to avoid future problems. If you're taking your health for granted today, and praying you'll be fine tomorrow, your body may be running on unleaded fuel.
You could soon find yourself struggling to do even basic tasks, like picking up your grandchildren or walking up a flight of stairs.
Start reaching for the premium fuel! Yes, there is a higher cost. But the cost is even higher when you consider how well you'll be able to function years from now.
Living a long, healthy life with your loved ones is priceless. They're worth it. You're definitely worth it!
These are 5 life-changing reasons to get fit.
Are you sitting in your easy chair just thinking about it? Remember, fitness is a life-long commitment. But it doesn't have to be hard.
Consider adding some weight loss motivation books and tapes to your personal library to fuel your determination. Change your thinking, and accomplish your goals.
Motivation and weight loss can work hand-in-hand to save a life - Yours!
Weight loss motivation quote:
"Instead of giving myself reasons why I can't, I give myself reasons why I can." - Author Unknown
Posted by Michael on Monday, January 07 @ 11:24:39 CST (173 reads)
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Diet Fads Versus a Sensible Diet
Diet fads are a dime a dozen as we all know. Every year there is one or more new ways to lose weight and sometimes it's just an old diet being revived. The ones with the most hype usually get the most customers and people jumping on board to try them while other people jump off after trying it and getting another disappointment.
First of all, the promoters of these fads know that people will come and go like they do through a revolving door, but they aren't too worried because everyone leaves their little monetary deposit on the way through. Some other plans that have a more sensible approach also have people coming and going because many people find it too difficult and/or don't get results as fast or as much as they wanted. Others go through because they try every new diet that comes along thinking they have finally found the magic one and when it doesn't give them the magic, they go looking again.
One present fad is people (mostly women) getting up earlier in the morning and going to a weight loss center and exercising. We all need exercise, but exercising just to lose weight is a losing game except for the gym owner. People usually come and go with this approach too because it never gives them all the weight loss they desired.
Another approach is the plans that promote "special" foods that they want you to purchase which is rather amusing since all they are trying to do is get you to eat healthier non-fattening foods. All one has to do to get healthy non-fattening food is to learn what is good for the body and then purchase these items from local stores. These "special" foods usually have a pretty special price tag too.
The most important step in losing weight is to feed the body what it needs via healthy food. Food that is super healthy is also non-fattening. For example, one can eat fresh, uncooked fruit and vegetables all day and not get fat. When the body receives proper nutrition it automatically sheds unneeded pounds. There are extreme cases where organs/glands aren't functioning at 100% capacity and this results in weight gain because foods aren't being processed properly, but this malfunction is usually due to improper nutrition in the first place.
The best way to lose weight is to learn what healthy foods are and some basics about how your body processes foods. Then you will come to realize that it is more what you eat than how much you eat. A good place to start is the bookshelf in a local health food store as well as asking questions. If asked, most people would say that they eat healthy, but if pressed further to explain what healthy eating really is, most do not know how to describe it. For some reason most people think that if they get enough to eat in regard to volume, they are giving their body what it needs and this is actually far from the truth. Also, most people will not pay attention to their health until they have problems. The good part is that a healthy diet can correct many problems without involving doctors or spending a lot of money.
Posted by Michael on Wednesday, November 21 @ 20:07:04 CST (195 reads)
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When it comes to losing weight, we often need to use every trick in the book. And according to researchers from Virginia Polytechnic Institute and State University, one of those tricks might be having a little H2O before you eat.
Researchers had young (ages 21-35) and old (ages 60-80) subjects drink 1.5 to 2 cups of water 30 minutes before a meal. They were then allowed to eat as much food as they wanted. The researchers compared the results to the amount they ate during a meal without the water.
Drinking the water did not affect how much food the younger subjects ate, but it reduced the older subjects' food intake by about 10 percent. And it worked particularly well to curb the appetites of older men.
If you're over 35, grab a glass of water before you sit down to eat. It won't replace the need for a good diet and exercise. But it might help you control your appetite.
[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Losssystem. If you want a free online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR's free natural health e-letter.]
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.
Posted by Michael on Thursday, November 15 @ 08:46:56 CST (199 reads)
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In a world where there is an overwhelming amount of fat-loss information available, it is still the little things that can mean a lot to a beginner.
Australian researchers confirmed what almost everyone has known all along: To lose weight, you must get moving (keeping in mind that "getting moving" doesn't require you to run marathons). By monitoring a group of sedentary individuals, they found that when those folks simply added 2,000 steps to the number of steps they normally took each day (about 2,000), they could lose just over an inch from their waistlines.
At the rate of one to two steps per second, that extra 2,000 steps will take you only 17 to 34 minutes of walking per day. If you're relatively inactive, that will make a big difference. But take it easy. If you try to do too much too fast or are very overweight, even walking can lead to overuse injuries.
By the way, the researchers also found that if you're already active (meaning you walk more than 10,000 steps a day), adding an extra 2,000 steps won't do much for you. To shed that excess weight, you'll need to increase the intensity of your workout by adding interval training and resistance training to your program.
[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Losssystem. If you want a free online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR's free natural health e-letter.]
This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.
Posted by Michael on Wednesday, November 07 @ 09:43:45 CST (316 reads)
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Use Fat Burning Foods in Your Diet for Effective Weight Loss
Nobody likes to diet. But what if you could make tasty meals yourself that would speed up the process of losing weight? By combining 'negative calorie' fruits and vegetables into salads and other dishes at mealtime, you can accelerate your weight loss in a delicious way.
Negative calorie foods are not new and have been discussed in weight loss circles for years. They are essentially fruits and vegetables that make your body use more calories (units of heat) to digest than they contain themselves. When you eat them as part of your diet, the net result is a negative calorie balance. This will help you lose weight faster.
Here is a short list of popular negative calorie fat burning foods:
Asparagus
Apples
Beets
Broccoli
Cabbage
Strawberries
Garlic
Lettuce
Cucumbers
Cauliflower
Celery
Oranges
Grapefruit
Pineapples
Papaya
Zucchini
Raspberries
Carrots
Spinach
Turnips
As you can see there are many fat burning foods to choose from. The way to achieve faster weight loss with these foods is to eat more of them more often. Let's explore your options for the many ways to include them in your diet. First pick out the vegetables from the list that you like to eat. Write them down on a piece of paper. Then list your favorite fruits below them on the same piece of paper.
Your objective is to use as many of your favorite fat burning foods incorporated with the other foods you prepare. For example, when you eat your daily salad incorporate as many fat burning foods as you can to make a tasty salad for yourself. You can start with lettuce, add shredded carrots, a few cucumber slices, sliced or diced apples and maybe a little pineapple. On the side you might add a few strawberries and a couple pieces of celery.
For a snack you can make sugarless Jell-O with shredded carrots included. Another good snack is your own special fruit salad prepared ahead of time. You can top it with a sugarless whipped cream. Be creative. Find ways to use garlic in your cooking instead of salt. Use fat burning vegetables as the complementary ingredients when you cook your meals. You will soon become accustomed to using these foods first in your meals.
By their very nature, you can eat as many of them in your diet as you wish. The more of these foods you eat on a daily basis, the more weight you can lose and keep off. Remember to also eat other sensible low fat foods and protein to stay healthy. Never go on a crash negative food diet only. The idea is to increase your use of these foods, not to replace your total diet with them.
A well-rounded lifestyle that includes the right foods and exercise will result in you reaching your goal weight faster. Fat burning foods can be your secret weapon in the battle of the bulge. It's a tasty way to lose those unwanted pounds.
Posted by Michael on Monday, November 05 @ 11:03:30 CST (199 reads)
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Combine Exercise And Diet To Loose Weight
Everyone knows that to lose weight you need to eat less and exercise more. Exercise is essential whether you choose to lose weight or maintain your present weight. Someone that increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. Forget all of the fad diets, the fastest (and easiest) way to lose weight is with a combination of diet and exercise. Remember, don't exercise to lose weight - exercise because you want to have a healthy body!
People diet for two primary reasons, to lose weight, or to improve health or both. Many people who diet fail to lose weight or, if they do lose, fail to maintain the lower weight over the long term. How many times have you heard that the only way to lose weight through diet is to eat less? There is one type of diet that lets you eat well and still lose weight. Learn how to lose weight through a sensible diet and exercise plan.
The only way to lose weight and keep it off is by eating properly and exercising on a regular basis. By taking full control of your eating habits you will begin to lose weight the best way possible - slowly and steadily. You will lose weight by eating, by being more active or preferably by doing both. Don't skip any meals. Lose weight by eating. To lose weight safely, effectively, and for the long term - you need to truly commit to eating and exercising consistently. Eating more often, not less is the way to lose weight.
You may not need to lose as much weight for your health as you think. Talk with a health care professional to get some ideas on how to lose weight and keep it off. Studies show that people who lose only 10 to 20 pounds halve their risk of developing diabetes. Regular activity helps you lose weight and keep it off and improves the health of you heart and lungs.
Many people have tried everything to lose weight. Everyone who's ever tried to lose weight has found it challenging. Getting motivated to lose weight can be hard, especially if you have tried to lose weight in the past.
The best way to lose weight should not involve a battle of willpower - you cannot fight yourself every single day!
So what is the best way to lose weight? Get started. You can't wish it away.
Posted by Michael on Friday, November 02 @ 11:50:31 CDT (200 reads)
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Healthy Smoothies - A Tasty Tool for Health and Weight Loss
It seems like wherever you turn there is a new smoothie shop opening up to serve you the latest refreshing frozen fruit shake.
It is easy to see why smoothies are so popular and all the rage.
Smoothies can be so soothing and invigorating. When you are in a hurry they can be a great meal replacement. Plus they are quite yummy and if they are made right they are low in fat.
Smoothies can fill you up so don't feel hungry. They are easy to make, you can grab them and take them on the go -- all huge advantages in our busy lives.
Smoothies are an easy way to pack lots of fruits and vegetables in your meals or snacks and they refresh and energize your nutrition craving body.
What you may not know is smoothies can be a great tool to help you lose weight.
Have you been trying to lose weight? Do you feel like no diet plan will help you succeed? Do you feel desperate to lose weight but just can't seem to diet?
Don't give up. Drinking smoothies to lose weight really does work. You won't feel hungry or deprived or like you are on a diet when you are on a diet with smoothies. In fact, you will never feel hungry because smoothies are so filling. There are also a few tricks to preparing your smoothies and some special ingredients you can add to your smoothies that will assist in your weight loss.
Keep in mind, because smoothies can contain so many different ingredients that not all smoothies are created equal. To lose weight with smoothies you want to be careful that your smoothies have a variety of nutritious fruits and vegetables. You want the majority of the ingredients in your smoothie to be low fat and low calorie -- this does not mean that your smoothie won't be delicious.... on the contrary...you can make smoothies that are highly habit forming because they taste so good!
Smoothie recipes that encourage weight loss and improve your health are simple to find online and in many books.
You can hasten your weight loss, boost your energy, enhance your health and improve your appearance all by adding nutritious tasty smoothies to your daily regimen. So try adding smoothies to your menu today and begin to see your extra pounds disappear and the new healthy you begin to emerge.
Posted by Michael on Thursday, November 01 @ 21:03:26 CDT (215 reads)
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