Easy Tips for Effective Weight Loss

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effective weight loss

Diets, diets, and more diets. Every day there is a new diet that is supposed to magically melt the pounds away. Most of them work to some degree simply because the dieter eats less. It's no secret that when a person consumes fewer calories then what is used through daily activity, the result is weight loss. The problem with most of these diets is, aside from the fact that people are getting rich at the desperate dieter's expense, they don't produce permanent weight loss and weight maintenance. These diets are just sets of rules that are difficult to live by for an extended amount of time. The good news is that there are small changes the dieter can make that will produce weight loss and help to maintain a healthy and balanced weight.

Know When to Eat and When to Stop Eating

The human body can be compared to an automobile. Most cars these days come equipped with a signal, a flashing light or a beeping sound, that alerts the driver when the fuel is running low. The human body is equipped with a signal of its own. It is called a hunger pain. Food is the fuel that the body uses and when that fuel starts running low a signal is sent out, a pain or a rumbling that means more fuel is needed. This signal also means it is all right to eat now. Waiting until this signal is felt before eating keeps things in balance.

Just as important as when to eat is when to stop eating. The proper time to stop eating is when the hunger pain subsides. This is the brain's alert that the stomach has reached the proper level. Beyond this point, food is just extra, unneeded calories that will turn into weight gain. Look at the car example again.

Continuing to pump extra fuel into a car that is already full will cause a nasty overflow of fuel. It is the same with the human body.

It is best to stop eating for the day four hours before the normal time for sleep. If a person goes to bed at 10pm, they should not eat after 6pm, even if hunger pains are present. Those who work night shift and don't get into bed until maybe 7am should not eat anything after 3am. If food is eaten during the four hours before bed, it should be very light. Water, of course, should be consumed as normal.

Drink Plenty of Water

Looking at the car again, another fluid a vehicle must have is oil, and there is usually some sort of sensor that indicates when the oil is low, as well. Water is to the human body what oil is to an automobile. You won't get far without it. The body also sends signals when it needs to be replenished with water. Sometimes, those signals are mistaken for hunger pains and food is eaten when it is not needed, resulting in more weight gain. Drinking at least eight glasses of water a day will prevent this confusion. Water should not be used, however, to drown out the appetite. If oil is put into a car to try and stop the low fuel signal, the driver will soon be sitting on the side of the road.

Make the Best Food Choices Available

Food restrictions set a person up for failure. Rather than totally cutting off certain foods, such as carbohydrates or fats, the better option is to choose the healthiest ones. For example, if a person is working and their only option for lunch is a vending machine, instead of not eating at all, they should choose the healthiest from what is available. If there are cakes, cookies, chips, and peanuts, the peanuts would be the best option. If the machine was filled with only candy bars, choosing one that has some protein in it would be great, such as a candy bar with peanuts in it. In the same manner, eating at a restaurant need not be forever off limits. Just make the healthiest choices from the menu. As long as hunger is present and eating is stopped as soon as the hunger pain subsides, food restrictions should be avoided.

Sometimes slight changes are more effective than enormous ones. Small steps are easier than huge leaps, and certainly make the weight loss journey a more comfortable and pleasant one.

Disclaimer: The information in this article is not intended as medical advice and, as with any weight loss plan, a licensed physician should be consulted before following any of the advice in this article, especially if a physical condition is present that is either treated or regulated by the diet, such as diabetes or heart disease.

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How to Make Family Fitness Easy

1:15 AM Weight Loss Trainer 0 Comments

Losing weight as a family is beneficial in more ways than one. Aside from collectively losing weight, families who make lifestyle changes together are more likely to keep the changes, spend more time together, regain their health and learn together. Make family fitness easy with small changes and build on them as you go.

family fitness

How to Start a Family Fitness Program

If you want to initiate change in your family to help them lose weight but don't know where to start, these lifestyle changes for healthy weight loss can help.

Analyze the Family's Current Habits

Take a look at the family's current habits that could easily be changed. Do you rely on fast food to get you through busy nights? Do you spend more time watching movies than doing physical activities? Does family time center around food instead of spending quality time with one another? Try cutting back on sweets, limiting portion sizes, packing lunches, cooking at home most nights of the week, kicking the soda habit, reducing the time spend in front of the TV and computer, take a nightly walk, join a gym, etc. Your family doesn't have to tackle all of these at once, but focus on several things you and your family can do to initial positive change. Take baby steps towards your making change.

Set Short and Long Term Family Goals

The main goal for your family might be to lose weight. Your long term goal needs to be broken down into smaller, manageable chunks, though. Instead of vowing to lose a certain number of pounds, commit to walking every day for 30 minutes or drinking water instead of soda and other sugary drinks.

Exercise as a Family to Lose Weight

Try changing family board game night into family activity night. Find new ways to get everyone active together. It can be anything from playing ball during open gym time to cross country skiing or geocaching. The activity isn't as important as just getting out and exerting energy.

Create a Family Fitness Challenge

A fitness challenge is a great way to build on the daily exercise routine. Motivate the family by charting your progress. Track steps taken, miles walked or ridden or pounds lost. As the family reaches its small fitness goals you can work towards bigger fitness goals like 5K walks, riding your bikes together to a certain destination or any activity that motivates you to push a little harder.

Family fitness and weight loss are possible if you take baby steps to get there.

Start off with small, achievable goals. Don't set your family up for failure by trying to do too much too fast. It isn't realistic to start out running or to expect to see instant results. Instead, make small positive lifestyle changes that add up over time. Make family fitness fun so everyone enjoys it and sticks with it.

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How to Lose Weight

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how to lose weight

If you've ever wondered why you can't lose weight, then wonder no more. Losing weight can be as simple as changing the way you think.

The Positives versus The Negatives

For example, when you sit down to write an essay or report, you might say to yourself, 'I am going to sit here and get this done once and for all.' And so you do, you sit there until the report is finished and you're happy with yourself.

When you start a diet, what do you do?

Do you say to yourself?
  • 'I'll never lose this weight,' or
  • 'this is going to be really hard,' or
  • 'I bet I don't last long on this diet.'

Well, you know what, the exact is true. If you tell yourself you can't do something, then you won't be able to do it, you will automatically set yourself up to fail. The law of attraction sees to it that you do exactly what you tell yourself to do whether it be fail or succeed. Have you ever watched professional sports people and thought they were 'cocky' or overly confident?

There's a reason for the cockiness. They believe in themselves and their ability and they tell themselves day in and day out that they will succeed with their sport, and that is why they are professionals.

  • You are what you think you are.
  • You feel how you want to feel.
  • You look how you want to look.

Losing Weight the Easy Way

  • If you want to be thin, then start thinking and acting like you are thin. Do things that thin people do.
  • If you want to feel happy, then start thinking happy thoughts, smile every chance you can get, don't read bad news and you will be happy.
  • If you want to be successful then tell yourself you are successful, tell everyone that you know you are successful and the success will come.

All of this positivity has everything to do with losing weight. If you want to be thin, then all you have to do is think and act like a thin person. Find a friend that is thin and ask him what his daily thoughts and actions are. You might actually discover that your diet is nutritionally superior to his but the thinner friend thinks differently. He is not afraid of putting on weight because he doesn't think about weight every day like you do. The more you think about weight and fat and cellulite, the more weight , fat and cellulite you will have - You Are What You Think and Feel.

Visualising yourself as thin and beautiful is as equally important. Get a picture in your head of what you want to look like. Visualise as many times as you can in the day. This is letting the body know how it wants to look.

The food you eat is also very important. If you are constantly hungry and never seem full then you are most probably eating the wrong foods. Your body needs nutritious foods to fill its' cells with important vitamins and minerals. If it doesn't get this food then it is going to tell you the only way it knows how...hunger pains.

  • Once you have become positive, think and act positively then you will receive positive outcomes.
  • If you think negative, then all you will receive is negativity.

Have you ever wondered why some people have bad luck after bad luck? Ask yourself this....Do they start their day by wondering what's going to go wrong for them today? Think about it.

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Eat Breakfast and Lose Body Fat

3:38 AM Weight Loss Trainer 0 Comments

lose body fat

Eat the right foods + exercise = get the shape you want. This is the formula to lose weight, lose inches, and lose fat. A programmed reading is necessary if the first part of the formula did not sink in: Eat right. Eat right. Eat right. Eat right.

Do not skip the most important meal of the day: breakfast. Breakfast is the starter for kicking the metabolism into gear and loading the body with energy that comes from raw foods such as fresh fruits. Energy comes from the all-mighty electron. It is he same energy that burns a light bulb with the flip of a switch. Below are the reasons for eating these wonderful foods.

Eat Fruit to Suppress the Appetite

Fruits are high in fiber, which keeps you feeling full longer. This reduces hunger pains until the next meal. Fruit supplies a natural source of vitamins and minerals. Here is a list of fruits: apple, cranberries, grapefruit, lemon, mango ,orange, pineapple, raspberries, strawberries, and tangerine. Apple contains pectin which is beneficial in digesting foods. All of the raw fruits mentioned here contain enzymes that help break down food and absorb needed nutrients.

Natural Raw Honey Reduces Body Fat

Good news for sweets lovers: Here is an element that has more preservative power than fast food restaurants and it is all natural. It’s pure energy and has a very high electron content. Raw honey carries an impressive resume. The enzymes in honey are beneficial for breaking down the bad cholesterol in the system and dissolves fatty acids. This adds up to weight loss and a natural way to boost the energy level. This is a great way to start the day.

The Weight Loss Benefits of Natural Yogurt

Eating yogurt is beneficial for overall health and weight loss. Cultured natural raw yogurt contains acidophilus, which is a natural probiotic. It has all the stuff to maintain a healthy digestive tract. The intestinal tract is 70% of the immune system. This helpful bacteria aids breaking down sugars and starches in the body. Sugar is the substance that elevates the body’s acidic level that leads to diseases. Natural raw yogurt has been known to extend the human life 10 years.

A Breakfast Smoothie to Lose Weight
Use a medium such as rice milk to produce a smoothie or any choice of liquid to reduce the density. It may also be blended without using any milk type product at all and eaten from a bowl. Throw in a few chopped, raw almonds and walnuts into the mix for the perfect breakfast. Both of these nuts are heart healthy agents and a balanced carbohydrate. The antioxidants contained in these nuts mop up free radicals that destroy healthy cells.

Eat Living Foods For Health and Fitness

Every one of the natural raw foods mentioned in this article carries a strong life force that transfers to the living body and becomes part of it. This is true health and true fitness. These foods extend and add to the quality of life.

Things Needed to Mix a Smoothie Drink

Mix the ingredients to make a rich tasting smoothie or leave out the milk type product and eat it right out of the bowl. Either choice delivers a healthy way to start the morning by energizing the body and turning up the heat on the metabolism.

For this recipe, you will need the following:
  1. a blender or smoothie maker (optional)
  2. 1 cup of rice milk (optional)
  3. ½ cup of your favorite fruit
  4. ¼ cup of natural raw yogurt
  5. 2 teaspoons of natural raw honey
  6. 4 raw almonds and or walnuts

Mix and drink. Cheers, and here is to getting away from fattening foods and creating a healthy life.

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In Search of a Perfect Diet

3:31 AM Weight Loss Trainer 0 Comments

perfect diet

For decades researchers knew that losing weight is not as simple as "energy in equals energy out." There are many factors that influences weight balance : biochemical and physiological elements, psychological responses, and lifestyle activities such as exercise, and sleep.

Why It's Difficult to Keep Weight Off

People who have successfully lost weight have also regained weight, causing much frustration. Dr. Robert Eckel, Obesity expert at University of Colorado's Obesity Clinic and president of the American Heart Association says: "It's difficult for the body to accept being thinner than what it was. Once you have put on extra fat you tend to defend it. If you shed a few pounds, a number of biological and psychological mechanisms help return your weight to where it was."

Some of those factors include:
  • food cravings. Dr. Eckel says: " We have reasonably sound evidence that alter people who have lost weight. Their preference for high-fat and high-sugar food goes up. Both make you likely to eat more than you should."
  • slower metabolism. To your body, weight loss means starving, impending famine, and death. To preserve life (keep the heart, brain, liver, lungs, etc.going) the remaining fatty tissues must be conserved. "Your basal metabolic rate falls with weight loss, so the laws of physics are working against you. With weight reduction, people lose not just fat, but also a little bit of liver, heart muscle, and other lean tissues," says Dr. Eckel. To stimulate sluggish metabolism, exercise.
  • body enzymes work double time to replace lost fat. Lipoprotein lipase (LPL), an enzyme that promotes fat storage is activated during weight loss/fasting. However, you won't actually gain weight unless you eat more food.
  • less fat and more carbohydrates burned. The body burns carbohydrates, fats, and proteins (as a last resort) for fuel. After losing weight, glucose oxidation goes up and fat metabolism goes down.

What You Can Do to Keep Weight Off

There are no magic food(s), pills, or shortcuts that will do the trick. Weight balance is a highly individualized phenomenon. However, there are a few strategies that you can employ to help you lose weight:
  1. Reduce your total fat intake. Monounsaturated fats such as olive oil, avocados, canola oil, etc. may be "healthy" but they're still calorie-rich. They have the same calorie per gram as saturated fats and trans fats. One teaspoon of olive oil, butter, or fish oil have 45 calories.
  2. Eat more fruits and vegetables with high-fiber and water content. The insoluble fiber will give your meals "bulk" that will keep hunger at bay.
  3. Reduce your intake of food products made with refined flour, sugar and bakery products made with whole grains. Sure, whole-wheat bread has dietary fiber, but it's not spinach or lettuce. A slice of whole-wheat bread has about 90 to 110 calories compared to 40 calories for a half cup of spinach.
  4. Eat enough proteins to prevent muscle loss. The Institute of Medicine recommends that healthy adults consume 0.8 grams of protein per kilogram of body weight per day. That's about 25% of total calories. For example; a 1500 calorie diet would contain about 94 grams of protein.
  5. Avoid or reduce your intake of sugar-sweetened beverages.
  6. Avoid alcohol intake.
  7. Exercise. Health Canada recommends that healthy persons engage in daily physical activities for about 60 minutes. Include strength training in your workout. The muscles you build will burn more calories even while your asleep.
  8. Get sufficient sleep. Sleep deprivation increases appetite by lowering leptin and raising ghrelin levels. Leptin is a hormone released by fat cells. It tells the brain for you to stop eating. Ghrelin is a hormone that triggers appetite. When leptin levels drop,metabolic rate goes down. Inadequate sleep makes insulin less effective. Twenty-year olds who allowed to sleep for four hours only for six nights showed near diabetic status.

Many people lose weight and keep weight off for years. However, maintaining the trimmer you long-term is not as easy as it sounds.

Eckel RH "The Dietary Approach to Obesity: Is it the Diet or the Disorder?" JAMA 2005;293:96-97

Rastrallo MB et al. "Predictions of weight gain in a Mediterranean cohort: TheSegrmiento Universidad de Navarra Study" Am J Clin Nutr. 2006;83:362-370

Speigel K et al. "Brief Communications: Sleep Curtailment in Healthy Young Men is Associated with Reduced Leptin levels, elevated Ghrelin levels, and Increased Hunger and Appetite" Ann Intern Med 2004;141(11):846-850

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