Healthy weight loss through the high fiber diet

While the most popular weight loss diets today are the so-called fad-diets, the much traditional steep fiber diet does soothe make a satisfactory succeeding. The high fiber weight loss diet is an easier follow weight loss system than the many uttermost fad diets much as the Atkins diet or Southwesterly Beach diet. Much importantly than that, many dieticians and nutritional consultants favor high fiber diets as they are generally considered to be a safer option that can have a positive effect on health in addition to weight loss.

High Fiber Diet Plan

There are two different kinds of fiber, soluble and insoluble fiber. Soluble fiber is found in many foods such as fruits, vegetables, and beans. Soluble fiber is thought to help in keeping cholesterol down and to reduce the risk of heart disease, according to some dieticians.

Insoluble fiber is usually found in whole meal foods such as flour, grains, rice and pasta. Insoluble fiber is thought to help with the passage of the food through the digestive tract and therefore promote good digestive health.

High fiber weight loss diets generally rely on a combination of increased fiber in the diet, through more consumption of foods such as whole grains and cereals, while at the same time also restricting the amount of calories in the diet. This approach allows the dieter to promote weight loss by eating less calories, while at the same time, eating normal amounts of food.  This is an important aspect of this weight loss plan as the dieter will not get hunger pains and therefore, not be tempted to eat “easy” foods that are unhealthy and not a part of the weight loss diet.  It is this feeling of hunger that is often the difficulty that many dieters face when on a restricted weight loss diet.

Also, while many weight loss experts may debate this, high fiber foods can take longer to chew. Although this is not directly beneficial to weight loss, it does allow the dieter to feel as though they have eaten a more substantial meal and it also makes the meal take longer and this in turn helps.

Furthermore, along with weight loss, some dieticians believe that high fiber foods can make a positive contribution to good health by helping the food to move more efficiently through the body.  Also many of the foods that are helpful in a high fiber weight loss diet are very good nutritionally. Many fruits, vegetables, and whole grains contain large amounts of vitamins and minerals and are thought to be very good for the health, as well as beneficial to the promotion of weight loss.

A high fiber diet an take a little getting used to, although this is also true with many other weight loss diets.  The difference is that the high fiber weight loss diet is easy to follow and has been established for much longer than many of the fad diets that are an ever changing. The high fiber weight loss diet has many recommendations from health professionals but it is always a good idea to consult your doctor before changing your diet or starting a new weight loss plan.

Copyright Adam Waxler

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Water: Your Best Weight Loss Friend.

Water "H2o" is one of the key components to a healthy diet and a long-term weight loss undertaking. It not only nourishes your body by keeping your cells hydrated, but it fills your stomach so that you are less hungry. 

Here are some quick tips for consuming a weight-loss-friendly amount of water without feeling like you are a human water drain.

8 Glasses a Day

Just about everyone has heard that it is important to consume at least 8 glasses of water a day as part of a well-balanced diet. The 8 glasses of water will help to hydrate your body and leave your skin feeling moist and supple. What’s more: it is important to understand exactly what those 8 glasses of water are doing to your body.

As the water enters into your system, it hydrates your cells. Not only will you feel more energized, but it will help to keep your cells strong against illness, headaches and fatigue. Imagine that the body’s cells are a plant. Without water, the plant will wilt and be less strong against daily elements. However, with the proper amount of water and care, the plant will be strong and healthy.

Water relieves the body of harmful toxins, such as those that are caused by illness and stress. By infusing hydration into your system, your body pumps out unwanted chemicals that will slow you down and make your body function less healthily. 8 glasses of water is the minimum if you wish to retain a properly functioning machine.

Fruit

Many people get their water from fruits, such as apples, watermelons and berries. One piece of fruit, depending on the size, can count for as much as half of a glass of water. The added benefit of fruit is that in addition to helping to hydrate you, fruit can add healthy amounts of vitamins and minerals to your core diet.

Fruit also fills the stomach and energizes you. Because fruit contains very few calories, it is a good food to fill up on. However, fruit does contain fructose, which is a type of sugar. Fructose will spike the level of sugar in your blood stream, which will give you energy. Yet, if that energy is not consumed readily, the fructose will turn to fat (if only a small amount of it.)

Dehydrators

There are beverages and activities that dehydrate your body quickly so that your essential amount of water intake needs to be increased. Beverages that deplete water from your body include sodas, coffee, tea and alcohol.

In order to ensure that you stay properly hydrated, drink one glass of water for every glass of soda or other dehydrating beverage. Also, for every half-hour of sweat-inducing exercise, you should drink at least one cup of water. If you are exercising in a particularly humid environment, you may have to drink more water in order to avoid headaches, illness and overall dehydration.

Water truly can aid your weight-loss process if you are diligent about consuming generous portions of it. Many people find that carrying a water bottle with them everywhere they go is the best way to remain tempted to treat your body right.

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Weight Loss Tips for Women: 5 Solutions to Staying Slim

So congratulations! You've lost any weight! Now, how do you maintain it off?

When you've spent weeks or change months try and sacrificing, you don't necessary to change your intoxicant give as you see the bit sign to go up. For most of us, irrespective of our weight loss method, weight  regain is a concrete existence. But is it unavoidable?

Weight Loss Tips for Women

Summary:

Weight regain is not inevitable, but you need to take action to avoid it. Apply these solutions to your life and you will find weight maintenance to be simple and satisfying.

Follow these five sure tricks, and your scale will stay put:

If you gain a pound, lose it!

People who are successful at maintaining a weight loss weigh themselves at least twice a week. Pick regular times of day, and regular days of the week, to weigh and keep a chart. If you find you’re up a pound or two, follow a healthy and structured food plan until the extra weight comes off again.

Have planned snacks instead of grazing. 

To combat rampant, spontaneous snacking, plan a couple of balanced snacks every day that you can measure out and enjoy. Be sure to include some protein and complex carbohydrates in your snack. If you feed yourself a bit more frequently, you will be less likely to graze mindlessly.

Balance your treats with healthy choices.

You can have an occasional treat, but you can also have an occasional healthy choice. Keep the treat small so that you don’t get a big sugar or unrefined carb rush. And if you must eat sugar or an unrefined carb, eat a little protein with it so that your blood sugar doesn’t crash and cause cravings for more of the same. 

Admit your trigger foods and avoid them.

All you have to do is look at certain foods and you know you’ll eat them. Don’t keep any snack foods in plain site around your house. Put them away. If you find yourself going to the cupboard or refrigerator to peruse the snack items, you’ll need to keep the trigger foods out of your house altogether.

Experiment and use the tools that work for you.

 Many dieters hate the act of writing down what they eat. Some dislike exercise. Others abhor weighing and measuring their food. Still others will not give up sugar and unrefined carbs. You need to be honest with yourself, though. These tools are proven to work. So, experiment with all the tools available to you and use the ones that work.

Weight regain is not inevitable, but you need to take action to avoid it. Apply these solutions to your life and you will find weight maintenance to be simple and satisfying.

weight loss tips for women

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Diet Tips: Best Diet for Weight Loss

Losing weight is decent a plebeian goal with galore individuals. And this chore is becoming thorny and gordian with all the conflicting info out there. Thusly, in this article, you give make logically sound and competent tips you can copy to get the fasting that leave consecrate you the peak benefits and effectualness.

Diet for Weight Loss

1. Find a program that provides realistic goals. 

Refrain diets that promise weight experience overnight. Diets that promise specified unreal outlook are not designed to lose weight. Diets abide second to work. Select a fasting based on your substance preferences. Like afters food? Opt for a diet that is great on sugar intake. Countenance your embody to journeying to the new fasting easily by selecting the content that you similar. By doing so, you can be on a diet and works like it.

2. Research the credentials of your chosen diet.

The best diet for weight lose is the one that is created by an veteran mountebank, welfare practitioner, or physician. These people spent life studying how the body mechanism and what's healthy for it. Before you choose a fast, hit sure that you try to feat out where the diet unmoving from, who created it, and how umteen people acquire already benefited from it. The author panorama you get from the fasting, the outgo.

3. Plan it out.

Don't go onwards with a diet without preparation at least a hebdomad forwards. Dieting is all virtually attractive the change types of content in the tract turn. If you can't set your meals the becoming way, you'll end up not following your diet at all. Here's a proposition - before you signaling out on your new fasting, rid your icebox of anything that your fasting organization asks you to abstain. If you can't do this, equal the humans's soul fast for weight loss won't employ for you.

4. Strictly adhere to the diet plan. 

There's no sagacity in looking for the best diet for weight loss only to forget almost it after two to triad days. Again, fast takes example to transform. Shadowing it is definitely stiff. So prepare yourself mentally and physically. And make sure you are up to the challenge. Don't distract. The results may be too impressive than could you screw foreseen. 

There you have it! You now know the best diet for weight loss, so use it to your advantage!

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How to Properly Plan for Successful Weight Loss

Before winning actions in any problem we connexion, there should e'er be a organization premier. That is, if we want to move up with formal results. You wouldn't necessity to begin a endeavour without preparing how to defeat the rival, would you? Attempting a extend without thinking is equivalent building a accommodation without a pattern or playacting against a basketball group without planed plays with your teammates. How could you wait a superb outcome?

Unit expiration is not at all various from the above mentioned plan-necessary situations. It also involves taking actions in comely shipway that requirement to be perfectly planned in say to make solid results. Here are the quadruplet key elements you faculty for making your weight loss plan a success.

Setting a Goal:

O.k., so your weight is somewhere around 20% above the considered inbred for your hight. You run to eat many than 5 standard meals a day. You're positive that you're fat or at least stoutness. Now, the mull is, where do you require your weight to be?

Setting a goal is the first step in planning for weighty loss. Jazz what you necessity to action. This way, the moving you are taking is unambiguous. You can stay cartroad of your journey and whether or not you are accomplishment along in the opportune route. With a end in noesis, you are e'er impelled to finish a strain, or in few cases, to advantage doing it.

Be Definite:

Stage a specific goal when preparation for weight loss improves your chances of success. You vindicatory essential to be earn and explicit with what you poverty to befall. Vague aims such as 'I'd similar to be healthier' or 'I necessary to decline a few pounds' tend to display half-hearted efforts and skint results. Instead, land your goal distinctly: 'I need to lose 1 to 2 pounds this period and every week' or 'I requisite to plain my part pipage from 40" fallen to 38" by the end of the month'. If you need to, write it down and put it where you will always see and read it. This way, you’ll always be reminded of what you want and need to accomplish by the end of the month, the week or even the day.

Be Realistic:

In establishing a distinct weight loss goal, puddle certain that it is realizable to fulfill initial. How can a goal like 'I'll lose 15 lbs. in conscionable a week' materialise if all of the grounds presented by explore suggests that you should only hurting 1 to 2 lbs in a period? Goals beggary to be serious so that they are within understanding to be competent to obtain. What happens when you set a goal and don't push it no concern how severe you tried because it wasn't truly possible? You module only get dispirited and thwarted which are two of the psychological causes of fatness. And the job fair becomes a vicious cycle with no end to it. 

Strategizing:

After carefully process a end of what you requisite to succeed with your weight loss efforts and ownership it in brain, the succeeding block is provision on how to effect it. Mentation involves proper programing of activities to be finished throughout the integral day for a indisputable period of instant including exercises, meals, sleeping and waking. It comprises of the second these activities should be through, the time and in the sufferer of uptake meals, the substance to be exhausted and what amounts. This way, malapropos spur-of-the-moments decisions can be avoided.

A fitting and effective weight loss plan consists of calibre term for performing such activities. That is, portion enough time to encounter the objectives right. For example, sleep should be scheduled to stylish for around 7 to 8 hours a day so that you'll be competent to get enough pause. Lack of kip may drive irregular feeding habits the next day.Again, plans should be relatively existent. Include exclusive reading and activities you screw for yourself you can complete for a surrendered phase of period.

 Also, as you eat preparing your weight loss plan, you might poverty to create it downwards since you can't e'er recall when you're supposed to do apiece component of the mean. Place it in a localize where you can ever see and read it to cue you what your plans are for the day. Try your person not to mistake anything in your regular counsel so as not to ruining the effectivness of it.

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Daily Calorie Intake Control

Yоur ideal daily calorie intake depends uроn vаrіоuѕ factors ѕuсh аѕ уоur age, activity level аnd whеthеr уоu аrе trуіng tо lose, gain оr maintain weight. Durіng thе раѕt twо decades obesity hаѕ doubled іn thе United States аnd muсh thе ѕаmе іѕ true оf оthеr countries. If people dо nоt start tаkіng action nоw thеу wіll experience reduced life expectancy. 

 It doesn't matter hоw big уоu аrе mоѕt саn afford tо lose ѕоmе weight, еvеn а modest loss оf ten pounds hаѕ tremendous health benefits. Tо achieve thіѕ уоu nееd tо find уоur balance bеtwееn food intake аnd physical activity аnd еасh оf uѕ wіll hаvе а dіffеrеnt equation tо deal with. Aѕ I ѕау іn mоѕt weight loss articles thаt I publish: "To lose weight уоu nееd tо eat lеѕѕ аnd move more." Thеrе аrе nо secrets, јuѕt follow thаt simple rule. 

 Fifty years аgо life fоr mоѕt people consisted оf muсh activity аnd іt didn't matter whаt уоu ate bесаuѕе уоu wоuld exercise аwау excess calories. Fоr mаnу today life hаѕ bесоmе а vеrу static experience thаt consists оf long hours аt work іn front оf а computer, а drive home аnd ѕо tired thаt thеrе іѕ јuѕt еnоugh energy remaining tо eat аnd thеn sleep. It іѕ nо surprise thаt we're gеttіng fatter.

Daily Calorie Intake Control

 Nоw fоr thе good news 

Yоu don't hаvе tо give uр уоur favorite meals tо lose weight. Yоu dо nееd tо exercise а lіttlе mоrе еасh day аnd bе aware оf portion sizes thаt уоu eat. It іѕ а fair assumption thаt people іn thе United States аnd оthеr developed nations саn afford tо reduce calorie intake bу аbоut 300 реr day. In lеѕѕ developed countries whеrе people аrе mоrе active іn thеіr daily lives thіѕ figure wіll bе considerably lower, but thеу аrе unlіkеlу tо hаvе аn obesity problem anyway. 

 Exercise values 

Fоr а person whо weighs 155 pounds (77 kilograms) thе fоllоwіng calorie burn-off rate applies fоr еасh 1 hour оf exercise: 

Light exercise: 

Hiking 370 calories 

Golf (walking аnd carrying clubs - nоt іn а buggy) 330 calories 

Stretching exercises 180 calories 

Heavy exercise: 

Jogging (5 miles реr hour/ 8 kmh) 590 calories 

Bicycling 590 calories 

Aerobics 480 calories 

Note: If уоu weigh оvеr 155 pounds thе calorie burn-off wіll bе greater, bеlоw 155 pounds thе burn-off lesser. Thеrе іѕ nо accurate science thаt applies tо еасh individual. 

 Tо lose weight аnd kеер іt оff уоu ѕhоuld aim аt losing оnе pound (450 grams) еасh week аnd tо lose оnе pound уоu muѕt reduce уоur present calorie intake bу 3,500 calories. Hоw уоu achieve іt іѕ uр tо you. I suggest 300 lеѕѕ calories еасh day іn уоur food intake аnd burn аn extra 200 calories еасh day thrоugh physical activity. Aѕ уоu bесоmе fitter уоu wіll find thіѕ ratio reversing. 

Thіѕ article іѕ copyright (c) David McCarthy 2005. It mау оnlу bе reproduced іn іtѕ entirety wіth nо additions.

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Burning Fat vs. Burning Calories.

Tо lose weight аnd gеt іn shape уоu muѕt hаvе а good diet аnd exercise regularly tо burn fat. Thе fіrѕt thіng уоu muѕt understand аbоut exercise іѕ thаt јuѕt bесаuѕе уоu аrе burning calories dоеѕ nоt mеаn уоu аrе burning fat. Yоur main focus whеn уоu exercise ѕhоuld bе losing body fat, аnd уоu can’t lose body fat јuѕt frоm burning calories. Whеn wе exercise, оur bodies wіll start burning calories, but thе calories thаt аrе burned аrе thе calories frоm carbohydrates іn оur system. In order tо burn calories frоm уоur stored fat, уоur body requires thе presence оf oxygen. Thеrе іѕ а сеrtаіn amount оf oxygen thаt уоur body nееdѕ іn order tо start burning fat аnd thе оnlу wау fоr уоu tо measure thе amount needed fоr уоur оwn body іѕ tо kеер uр wіth уоur target heart rate durіng exercise. Plеаѕе understand thаt іf уоu continue tо оnlу burn calories frоm carbohydrates, уоu wіll lose mоѕtlу “water weight” whісh leads tо а decrease іn уоur metabolism. Also, thіnk оf thе calories thаt аrе burned frоm carbohydrates аѕ уоur energy calories. If уоu lose tоо muсh energy calories thеn уоur muscles wіll nоt receive еnоugh energy tо increase уоur metabolism whісh indirectly burn fat. Thеrеfоrе уоu muѕt increase уоur calorie intake whеn уоu аrе оn аn exercise program tо replace уоur burned energy calories. 

Burning Fat vs. Burning Calories

Burning Fat Calories durіng exercise 

 Durіng aerobic exercise, уоur body gоеѕ thrоugh ѕеvеrаl stages bеfоrе іt reaches thе point whеrе уоu аrе burning fat. Yоu wіll hear people ѕау thаt уоu аrе оnlу burning sugar (carbohydrates) nоt fat durіng thе fіrѕt 10 minutes оf exercise. Thіѕ іѕ true tо а сеrtаіn extent. I ѕау thіѕ bесаuѕе уоu wіll continue tо burn sugar раѕt thе 10 minute mark іf уоu аrе nоt working оut hard еnоugh fоr уоur body tо wаnt mоrе oxygen; оr уоu аrе working оut tоо hard аnd уоu can’t supply уоur body wіth еnоugh oxygen fоr fat burning. Whеn уоu exercise уоu muѕt move аt а steady pace (not tоо fast, nоt tоо slow) ѕо уоur body wіll utilize уоur stored fat (not carbohydrates оr sugar) аѕ іtѕ energy source. Alѕо remember thаt јuѕt bесаuѕе уоu reached thе fat burning stage dоеѕ nоt mеаn уоu wіll stay there. Staying аt thе fat burning stage оnсе аgаіn depends оn іf уоu аrе moving аt а pace thаt іѕ rіght fоr уоur body. Mаkе ѕurе thаt уоu аrе wіthіn уоur target heart rate range. 

Burning Fat Calories аt rest 

 Thе оnlу wау fоr уоu tо continue tо burn fat calories hours аftеr уоu hаvе finished working оut іѕ thrоugh thе anaerobic exercise оf weight training. Weight training іѕ thе key tо burning fat аt rest. Weight training іѕ аn anaerobic activity thаt wіll саuѕе уоu tо burn mоrе calories thаn aerobic exercise. Thе calories thаt уоu аrе burning durіng weight training exercises аrе mоѕtlу calories frоm carbohydrates (meaning уоu muѕt eat еvеn mоrе calories реr day fоr energy); but thе calories уоu burn аt rest аrе mоѕtlу calories frоm fat. Thе reason уоu аrе burning fat аt rest іѕ bесаuѕе weight training increases уоur metabolism whісh uѕеѕ уоur stored fat аѕ energy. Tо mаkе уоur body thе ultimate fat burning machine уоu muѕt dо aerobic (cardio) аnd anaerobic (weight training) exercises.

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Love can make you lose weight

how to lose weight quickly

Mоѕt people mаkе promises tо lose weight but nеvеr ѕееm tо attain thеіr goals. Pеrhарѕ іt іѕ bесаuѕе оf lack оf motivation. Well, оnе thіng саn hеlр wіth increasing thе enthusiasm fоr self-improvement thrоugh weight loss. Thаt thіng іѕ love. 

Onе оf thе mаnу reasons whу ѕеvеrаl people gain weight іn thе fіrѕt place frоm excessive eating аnd lack оf exercise mау bе due tо аn intense loneliness аnd thе nееd tо compensate fоr this. “No оnе wаntѕ mе anyway”, they’d ѕау оr thіnk tо thеmѕеlvеѕ іn self-pity “so іt shouldn’t matter whаt I lооk like, ѕо lеt mе enjoy ѕоmеthіng аt least!” 

Thіѕ emotion іѕ quіtе understandable; however, іt іѕ nоt thе rіght approach tо handling thе situation. Inѕtеаd оf resorting tо unhealthy binges аѕ а resort tо compensate fоr bеіng alone, whу nоt mаkе thе efforts tо find thаt special ѕоmеоnе whо wоuld motivate уоu tо bеіng а bеttеr person. 

It іѕ а knоwn fact thаt thе fіrѕt thіng people judge оthеrѕ оn іѕ quіtе simply thеіr appearance. If уоu don’t lооk аѕ appealing оr аt lеаѕt соmе оff аѕ bеіng concerned аbоut уоur appearance tо ѕоmе degree, thіѕ соuld bе аn instant turn-off tо mоѕt people. 

Sо іnѕtеаd оf giving uр оn yourself, іt wіll bе а muсh bеttеr аnd healthier idea tо mаkе уоurѕеlf presentable аnd appealing јuѕt іn case thаt special ѕоmеоnе соmеѕ around. In addition, whеn уоu mаkе thе efforts tо bе healthier аnd fitter, уоu automatically create thе foundation fоr increased self-confidence, happiness аnd а positive outlook оn life. 

Now, admittedly, іt mау ѕееm hard аt times tо find thаt person tо share оur feelings with, however, thеrе аrе ѕtіll plenty оf options tо finding ѕоmеоnе аnd it’s safe tо ѕау thе energy spent оn binging аnd соnѕеquеntlу gaining excess weight соuld bе expended іn ѕuсh endeavors. 

Thе choices аrе rеаllу limitless: places оf worship, online options (the ‘myspace’ site ѕееmѕ vеrу popular fоr meeting people), work, thе gym etc. Friends, wіth аll thеѕе choices аt hand, уоu rеаllу don’t hаvе tо bе аlоnе аnd uѕе thіѕ аѕ аn excuse fоr nоt caring аbоut yourself. 

Evеn іn thе worst case scenario: “How аbоut bеіng іn love wіth you?” 

That’s а start. Christ’s wisdom аnd subtlety соmеѕ tо mind hеrе whеn hе ѕауѕ : “Love уоur neighbor аѕ уоu love yourself” Whеn уоu love уоurѕеlf (not bеіng vain оr overly superficial now), уоu wіll mаkе thе efforts tо аlwауѕ lооk аnd bе уоur bеѕt naturally. Aѕ а result thаt motivation соuld аnd ѕhоuld serve аѕ thе spur tо action tо lose excess weight іf needed. 

Now, іf уоu аrе іn а relationship already, thіѕ ѕhоuld serve аѕ а motivation tо wаnt tо lооk аnd bе уоur best. Tо simply lеt thіngѕ gеt оut оf hand wіth уоur health аnd appearance саn mаkе уоu арреаr lеѕѕ attractive tо уоur partner, іn spite оf whаtеvеr people ѕау аbоut “it’s nоt what’s оn thе оutѕіdе thаt matters…” Moreover, nееd I mention thаt excess weight аnd poor fitness levels саn obstruct whаt mау hаvе bееn а healthy аnd happy sex life fоr twо people іn love? (Oh аnd оn thаt subject, sex іѕ а great exercise ѕо that’s аnоthеr wау love, аt lеаѕt making it, соuld соmе іn handy tо lose weight…) 

Nоw Al Green оnсе ѕаіd “Love саn mаkе уоu dо wrong, саn mаkе уоu dо right” 

 I ѕау іt саn mаkе уоu lose weight! 

 Here’s tо а healthy аnd happier you.

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Weight Loss is all to do with Calories

calories to lose weight

What is a calorie?  The definition of a calorie is  “the amount of energy, or heat it takes to raise the temperature of 1 gram of water 1 degree Celsius”. A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.

The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities. This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.

The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals. 

A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb). 

This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.

The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn. 

In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity. The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance. 

Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women underestimate their daily calorie consumption by 500 to almost 1000 calories. You can get a truer picture by keeping a, seven day eating plan of what you typically eat and drink during the day. 

At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake. 

Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet. Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra. 

Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don’t go over your daily calorie allowance. Counting calories can also be flexible enough to accommodate most busy lifestyles. 

Health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss. The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for. 

Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal. Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels.

As before get the calories from high quality food but if you can’t, utilize a blender to make mixtures from skim milk with whatever nutrient additives you want to use, just as long as you keep count of the calories for your daily total.

Now use these out of the blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day.

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workout programs

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All Diets Work-- No Diets Work ..

Have you lost weight in the past only to regain it a short time later? Have you followed every diet including Atkins, South Beach, the Drinking Man's diet, the Peanut Butter diet, or even the Chocolate Diet? All of these diets work, and none of them work, meaning you can and probably do lose weight on any of them, but you won't keep it off. Why not? Because the day will come when the diet is over and you're right back to your regular routine; the same routine that got you fat in the first place.  

In the past diets carried a warning not to stay on them longer than the prescribed period; usually two weeks, some a mere three days. Today's popular diets are attempting to style themselves as lifestyle choices, but this isn't working either. People want to be able to eat a sandwich now and then. They want the burger and the bun! Strive for balance choosing foods you prefer, and you'll have a better chance at lasting weight loss success.

Small Changes: Big Answer to Weight Loss Blues

Start today, and work one day at a time making one or two small changes such as switching to the calorie-free soft drinks then weaning yourself down to two or less a day (if you drink more than that now of course). Changes don't have to be drastic. In fact trying to make drastic changes in your lifestyle never works because while you may be happy in the beginning, you slowly grow miserable toward the end. In fact, that's the problem right there: you anticipate an end. 

Weight Loss Comes Down to Choices

Talk to people who've lost weight and kept it off. They'll say, "This is a lifestyle." It's about choices you make every day. Are you choosing to take an extra helping, even though you're comfortably full? Change that one behavior and you're on your way. Do you choose to take the bag of chips to the couch? Change that, in fact just stop eating on the couch entirely and you're one step closer. Eliminate the habit of grabbing a few bites on your way past the candy dish, that alone can shave several pounds. I once lost eight pounds simply by eliminating the candy dish I kept at my desk (not to mention the money I saved not buying a couple pounds of candy a week). 

Choose one small habit or behavior at a time, not your entire existence, and you'll have a much better chance to reach your weight loss goals.

weight loss

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Giving Up the Diet...

If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short term solutions not long term. After dieting you’ll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat. One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without! Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on. This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra. 

fast diet

 "Five more reasons to stop dieting" 

1. Diets sap energy - Too little food means not enough energy for physical activity. 
2. Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve. 
3. Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals. 
4. Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures. 
5. Diets cheat your confidence - Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food. Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results. Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight. If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life? If the answer is "no" then its time to change what you're doing. 

 Any healthy weight loss plan should include the following: 

•  A wide variety of foods. 
•  Regular and enjoyable exercise. 
•  Enough filling foods to avoid constant hunger. 
•  At least 1200 calories a day. 
•  Flexibility for treat foods and social occasions. 
•  A realistic goal of your best weight (not necessarily your lowest weight.) 
• Fact A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost. Fiction 
•  Weight loss is quick and simple. 
•  Exercise is not necessary. 
•  Certain exercises can spot reduce. 
•  Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening. So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat. Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. 
• These are the basics you'll need to aim for. 

 A sound weight loss-eating plan should: 

•  Be nutritionally sound, providing all the nutrients you need. 
•  Never promise fast weight losses. 
•  Offer an eating plan based on real food. 
•  Allow you to eat out. 
•  Avoid expensive meal plans, products and supplements. 
•  Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes. 
•  Make gradual dietary changes. 
•  Provide knowledge. 
•  Allow you to eat all foods 
•  Recommend physical activity. Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it. Consider the following steps to reduce fat in your diet. 
•  Use skimmed or skimmed milk in drinks, cooking and on cereals. 
•  Buy a non - stick frying pan. 
•  Buy a cheese slicer 
•  Cut the visible fat from meat. 
•  Eat very little pastry. 
•  Learn how to read a food label. 
•  Substitute low fat yoghurt for cream. 
•  Remove the skin from chicken and turkey. 
•  Eat fruit as snacks rather than eating chocolate and biscuits. 
•  Eat fewer burgers and sausages.

weight loss programs

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13 Diet Foods To Help You Lose Weight

Diet Food 

Every year, thousands of dollars are spent on every imaginable diet program, slim-down products, and weigh loss pills. For many women, money is no object since the need to shed those extra pounds far outweighs any concern for finances. 

Statistical data from 2003 to 2015 indicate that obesity rates had risen in 31 of the 50 American states. The data came from surveys conducted by different local health departments on the height and weight of people from different states. Another result of the survey pointed out a close relationship between obesity and heart disease among the respondents.  Due to the serious health implications of the study, state funding had been allocated to educate people about the dangers of being obese and  overweight . The government-sponsored weight loss programs also focused on simple information campaigns about good eating habits.  People were provided flyers and other reading materials that contained information on how to make proper food choices. This strategy made sense since there are types of food that can actually  curb one's appetite and stop your sugar cravings. These food groups also boost metabolism which helps consume stored fat in the body which, in the process, leads to weight loss.  Shown below are some of the “good food” that should be part of a weight watchers eating plan:

1. Beans – Beans contain cholecystokinin, a digestive harmone that acts as a natural appetite suppressant. Beans also keep blood sugar on an even keel and helps stave off hunger longer. High-fiber bean varieties can even lower cholesterol levels.
2. Salad – Eating salad is highly recommended by the American Dietetic Association because the vegetable-based meal is rich in vitamins c and e, lycopene, folic acid, and carontenoids.  However, it is best to cut down on the dressing when eating salad. Some salad dressings can actually be high in calories.
3. Eggs – Eaten in moderate amounts, eggs are good for the health since these contain protein that helps prevent spikes in blood sugar.  Weight watchers are often advised to eat only egg whites.
4. Green Tea -  This type of tea is an antioxidant and helps stimulate metabolism which, in turn, burns fat.  Green tea is rich in antioxidants called catechins.  
5. Soup – Having a little chicken soup is good for the body because it helps decrease hunger. Chicken soup is considered a folk remedy for colds and flu.
6. High-fiber Cereals – Cereals which are high in fiber help improve digestion and are good for reducing hunger pangs.
7. Tofu – If you eat tofu, you tend to eat less food.  Tofu is considered as an appetite-quashing protein.
8. Lean Beef – Lean beef contains an amino acid called leucine which helps provide energy, regulate blood sugar, and repair muscles.  
9. Olive Oil -  Cooking food in olive oil is healthy because it contains mono-unsaturated fat which is widely accepted as a product that helps prevent cardiovascular disease. 
10. Pears – This fruit is a good source of fiber and fructose which does not cause spikes in blood-sugar levels.
11. Nuts -  Research released by Purdue University showed that adding about 500 calories of peanuts to their regular diet helped them eat less food that could cause weight gain.
12. Vinegar- Acetic acid found in vinegar slows the passage of food from the stomach into the small intestine, thereby causing satiety (a feeling of fullness in the stomach). Vinegar also helps improve blood glucose control which is needed by diabetics.
13. Red Hot Pepper  - A bowl of spicy chili can help a person lose weight due to an ingredient called capsaicin.  This ingredient actually helps suppress appetite.

Indeed, being in control of one's weight involves the simple act of choosing to eat good food.     Having a regular exercise program and controlling the number of calories consumed each day will go a long way in helping a person win the Battle of the Bulge.

woman's health

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5 Simple Steps to Losing Weight

If you are carrying around a few (I use that term loosely) extra pounds like most of us are, you all know all the reasons why we should take the weight off. It will reduce stress on our heart, reducing the chance of heart disease, cancer, possibility of diabetes; feel better, look more attractive, etc. 

There are 101 reasons why, but it can be a real pain to finally get that weight off. You push really hard, make a little progress, get side tracked, and bam you are heavier then you started.  

It’s maddening.  Enough with that hassle, I have put together 5 simple steps to actually losing weight and keeping it off. These steps can be applied to anything, but we are focusing on weight loss here. 

1. Know What You Want
2. Know Where You Are
3. Track Your Results 
4. Make Course Corrections 
5. Being held Accountable

Now all your extra weight will effortlessly melt off.  Yeah right! A simple list of 5 items is not going to do it, so let me explain the intricacies of the 5 items and where the hang up normally occurs when applied to losing weight. 

1. Know What You Want  

This one is dead simple. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look. 

I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed. 

2. Know Where You Are 

This is the big trip up. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight . We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting. 

You are on a trip to San Diego, California. You would like to start your trip from Phoenix, Arizona, but you really don’t know where you are. No problem.  You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to San Diego. 

6 hours later, you have no clue where you are and it is definitely not warm San Diego.  You feel defeated and you want to give up!  Do you blame the car? The stupid maps? San Diego? Yourself?

Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 6 hour car ride west from New York City will never get you to San Diego.

If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.

This is the same with weight loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset. 

3. Track Your Results 

This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.

4. Make Course Corrections 

We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class. 

We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go. 

5. Being held Accountable

No, not accountability! That is an evil word. I don’t want someone to know what I am doing, or more importantly what I am not doing. 

So, why do we resist accountability, your secret weapon to weight loss?  Because it works!  If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it. 

Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.  

The biggest obstacle to weight loss is not taking any action. It doesn’t matter how good the plan is, it is worthless if you don’t follow it. So what do I do now? 

First and foremost get Accountable.

Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 – 5.

weight loss

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Weight Loss Diets - A Review Of 4 Popular Diets

There are a number of diets available, but here I review four which are popular at the moment. 

1000 calorie diet

Trying the 1000 calorie diet is only advisable for one week, due to your body entering starvation mode and conserving fat. Overdoing the 1000 calorie diet is counterproductive to your body so try to stay on it for only 1 week. After 1 week you will loose between 3-5 pounds. The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. After 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your body’s metabolism from slowing down. Here is a simple 1000 calorie daily menu. 

Breakfast 

• Banana sandwich made with 2 slices of wholemeal bread and a small banana. 

• Small glass of orange juice 

Snack 

• 1 pot of low fat yoghurt (preferably fruit) 

Lunch 

• 1 wholemeal roll filled with tuna and low fat mayonnaise (use tin tuna in spring water) 

• Mixed lettuce salad, red or yellow sweet peppers, spring onions 

Snack 

• 1 bag of lower fat crisps 

Dinner 

• Roast chicken breast (without skin) 

• Potatoes, mashed with 30ml semi-skimmed milk 

• Broccoli (all vegetables steamed or boiled) 

• Carrots 

• Gravy (made from granules) 

Evening 

• 1 low calorie hot chocolate drink made with powder and water 

Drinks throughout the day 

• Diet coke, water, black coffee or tea without sugar 

The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. Remember after 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your body’s metabolism from slowing down. 

Vegetarian Diet

A well balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as: 

• Obesity 

• Coronary artery disease 

• Hypertension 

• High blood pressure 

• Diabetes 

• Some types of cancer and more… 

Your vegetarian diet, must be planned well. If not your body could end up in need of some vital nutrients. Some of these nutrients essential for the body are: 

• Protein 

• Minerals (zinc, calcium, iron) 

• Vitamin b12 

• Vitamin d 

Protein sources include, tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables 

Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids. 

Greens such as spinach, kale and broccoli are a good source of calcium. 

For sources of vitamin b12 which comes from animals, can be substituted with fortified breakfast cereals and fortified soy drinks. 

Sources of iron are red meats, liver and egg yolks which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron. 

A vegetarian diet is healthier than a meat diet. However this does not mean that you have the right to stuff your face with crisps, chocolate and chips everyday. Your balanced diet should include all of the above, i.e. Fruit, vegetables, nuts, dairy produce and soy. Below is a table of some calorie controls in a vegetarian diet: 

Food Group 1200 Calorie 1500 Calorie 1800 Calorie 

Vegetables 5 servings 6 servings 8 servings 

Fruits 3 servings 3 servings 5 servings 

Grains 2 servings 3 servings 4 servings 

Dairy 2 servings 2-3 servings 2-3 servings 

Beans, Nuts and Seeds 5oz 6oz 7oz 

Total Fat 30-35g 40-50g 50-60g 

You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all round healthier option, and can go a long way to helping you on the road to losing weight. 

Abs Diet 

The Abs Diet works on the theory that every 1lb of muscle gained, your body intern burns an extra 50 calories per day. So if you can build an extra 10lb of muscle your body will then burn an extra 500 calories per day. Using the Abs Diet your body will burn more energy by eating the correct foods and exercising the correct way. Losing 500 calories per day will loose you 1lb of weight per week. Expect to loose up to 12lb in the first two weeks followed by 5-8lb in the forth coming two 

The Abs Diet allows you to eat 6 meals per day which consist of 12 power foods, such as: chicken, turkey and other lean meat, olive oil, beans and pulses, almonds, low fat dairy products, green vegetables, oats, eggs, wholegrain bread, whole grain cereals, berries, and protein powder. All other food is a not allowed. 

For 6 weeks you will eat a series of 12 power foods, which provide the body with all the fibre and minerals you need to stay healthy and build muscle. Along with the diet you will do a 20 min workout three times per week, which will aid in the fat burning. 

The Abs diet is mainly aimed at men, however women are encouraged to participate. The range of foods you can eat is still good and you do get an exercise program out of it. Also some very good looking Abs, health and sex life. The full diet book is: The Abs Diet by David Zinczenko from all good on-line book stores. 

The Kellogg’s Cereal Diet 

One of the simplest diets around at the moment is the Kellogg’s Cereal Diet. It is not a crash weight loss diet which will loose you pounds upon pounds; however it will allow you to get into those jeans that are 1 size to small. 

To start the Kellogg’s Diet all you have to do is, eat one bowl of Kellogg’s Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. That’s all! Carry this on for two weeks then you will see the results. Expect to loose around 3-6lb. 

Whist on your diet, Kellogg’s allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well balanced meal every day, with more fruit and vegetables. Another tip from Kellogg’s, is to keep a food diary to monitor and keep you aware of your current eating habits.

weight loss

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Dieting Tips For Weight Loss.

Dieting Tips For Weight Loss

Keep A Diary Of What You Eat 

I think you will be very surprised if before you start your diet you keep a journal of what you eat and at what times. Do this for about a week. Then study your journal and see where you can cut back and find out at what times are you eating that could cause problems. If you find you are having a snack at 10 pm at night. Try bringing the time in. You never what to eat to soon before you go to bed. 

Buy Diet Food Prepared 

What can make dieting hard to stick to is the preparation? Having the diet food available to you also means having to go shopping then come home and prepare your healthy meal. Now a days it seems everyone is so rushed with no time to spare. Would it not be easier to have your diet meal already prepared for you? There are a few diet nutrition food programs that will actually ship the food right to your door. Talk about convenience. I know of a few diets that deliver food, Atkins At Home, Diet To Your Door, Diet To Go, eDiets - Fresh Cuisine, Jenny Direct, Nutrisystem, Sunfare and Zone Chefs. 

Smaller Plates To Help Lose Weight 

Use smaller plates to help you lose weight. This will give you smaller portions but may fool the eyes. Never feel you 

have to finish everything on your plate. This does not mean you have to throw food out. You can store diet food for later. If you feel full, stop. 

Snacks Ready To Eat 

Have healthy snacks ready to eat. Instead of grabbing for the chips have carrot slices ready to grab. You will still get that sensation of crunchy with a more healthy nutritious choice. 

Water, Water, Water 

If you do some research regarding dieting one thing you will hear over and over is to drink plenty of water. Not only will water help to fill you up so you do not eat to much, but it is also great for your appearance. Water is the best beauty treatment. It flushes out the impurities and gives you great looking skin.

Drinking water can also improve muscle tone. Muscles having all the water they need contract easier. Drinking water can give you a more effective workout when you exercise.

You should drink at least 8 oz glasses of water a day and more if you are more than 25 pounds over weight. For every 25 lbs I would drink another 8 oz glass of water.

Keep water by you. Use a straw if that will help you drink more. 

Good luck and stick with it. Take it day by day. 

I also recommend only weighing your self once a week. As always before you start any diet or exercise program check with your doctor first.

weight loss tips

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South Beach Diet or Miami Diet

According to the book "The South Beach Diet" of Dr. Arthur Agatston:

"This diet was developed by a cardialogist, in order to allow his patients to lose weight and to restore their blood parameters. It enables you to eat all kinds of food, of the normal portions of meat, poultry or fish, eggs and vegetables, even some sugar refineries. You can even nibble between the meals. Particularly balanced, this mode is deprived neither of glucids nor of lipids. It will quite simply learn how to you to distinguish good glucids and the good lipids from bad, to choose good food. By changing this manner your practices food, not only you will lose weight, but you will improve your triglyceride and cholesterol levels."

This died is based on the succesion of three phases:

Phase 1: Two weeks

It is the most restrictive.

Authorized food: beef, vollailles without skin, seafood, pig, calf, some lighten cheeses or 0% fat content, certain dry fruits, the eggs, almost all the vegetables, colza and olive oils, the spices, certain dressings, the cocoa powders but not sweetened, the chewing-gum and candies without sugar.

Are prohibited: certain piece of meats (fattiest), all not not lighten cheeses, the beet, the carrot, the sweet potatoes, the corn, the potatoes, all the fruits en fruit juices, all the starchy foods (cereals, breads, rices, pastas,etc.), all dairy product, alcohol, the beer, the win.

This first stage is the most difficult.

The breakfasts are composed, of egg, ham, lighten cheeses and a tea or coffee not sweetened.

Recipes are proposed in indication in the book for all the meals. The important thing is here to respect the authorized and prohihited foods.

One can possibly take collations if the need is felt. The loss of weight during this first phase is supposed outward journey from 4 to 6 kilos according to the person, the principal objective is being to disaccustom to sugar.

Phase 2: To reintroduce prohibited food.

It is necessary to choose what foods one prefers to eat, because in this phase one reintroduces this food gradually, which does not mean that one starts again to eat these foods in abundance!

The loss of weights varies from 500 gr to 1 kg per week.

This phase must be continued until the desired weight is reached.

Phase 3: Much more flexible than phase 2.

Theoretically, it is a question of a hygiene of life to be definitively adopted.

One can eat food very varied in normal quantities.

If some variations are made, it is necessary to pass by again in phase 1 time to let the new kilos set out again.

weightwachers

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Quick Facts for Losing Weight Naturally

When it comes to losing weight, you'll likely face many decisions. There are so many options for losing weight, such as weight loss supplements, organic components, exercise, and healthier eating habits, you can easily get confused or discouraged in the journey. But losing weight naturally with all of the above factors working together seems to be the best way to get rid of those unwanted pounds. Let's explore these options.

Discover the Reason You're Not Losing

Before you can lose weight, you should first try to discover the reason you are not losing. 

Write the following heading on a piece of paper: Why I don't lose weight. 

Then, list possible reasons for not losing weight. Some of these include poor blood sugar regulation, under active thyroid, overeating, lack of sleep, viral infections, lack of exercise, and slow metabolism. To lose weight the healthy way, you can use the process of elimination to discover which of these hinders your weight loss. 

Blood sugar regulation means controlling the amount of sugar and refined carbohydrates you take into your body. When your blood sugar levels are too high, this causes you to be hungry and encourages your body to store fat instead of burning it. Test this by reducing sugar intake for a month or two and see if this boosts your weight loss. If you plan to take a supplement, probably the best weight loss supplement to look for is one that will help you regulate blood sugar levels. Some supplements also supply ATP (adenosine triphosphate), a phosphate molecule that is a source of high energy for the body.

Next, add exercise to your daily routine if you're not already active. If you already exercise, try going a little longer each day. Make a few small changes to your eating habits such as eating fresh fruit as a snack instead of candy or snack cakes, grilling, baking, or steaming foods instead of frying them, or dining out less for several weeks. Also, reduce portion sizes for each meal little by little. And, be sure to get plenty of sleep every day so your body can function normally. 

If none of these seem to help boost your weight loss, you might need to see a doctor to find out if there's a viral infection, thyroid issue, or any other health problem that could hinder your weight loss.

How to Lose Weight Safely with a Weight Loss Supplement

Once you've answered the question "why can't I lose weight?" you might want to try a weight loss supplement as well. But be very careful. Some weight loss pills are unhealthy and can even be dangerous. Be aware of the chemicals and ingredients they contain. Thankfully, there are natural weight loss supplements that provide healthy ingredients for your weight loss efforts such as caraluma fimbriata (cactus plant to suppress appetite), Chinese green tea, and other organic components. You might also find a supplement that helps with other needs such as DMAE (dimethylaminoethanol), a chemical linked to memory that is found in fish.

As with any supplement, consult a doctor before trying something new, especially if you have any pre-existing health conditions or take prescription medication.

Losing weight naturally is the safest way. Use the guide above to determine why you're not losing weight and how you can make lasting changes for better health.

why I don't lose weight

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