Category: Natural Weight Loss

It seems as if each new day brings a new scientific study pointing towards the benefits of losing extra weight.  Couple with this the social pressure one feels to lose weight, and it is not hard to understand why there is so much interest in maintaining a healthy weight.  Health experts generally recommend eating a healthy and balanced diet as the best way to go about losing extra weight.  But what exactly constitutes a healthy diet? An ideal diet for losing weight should make up be made up of between 45% to 65% carbohydrates, 10% to 35% protein, and 20% to 35% fat.

When carbohydrates are broken down in the body they take on the form of glucose.  Glucose sugar is the primary source of energy for every activity the body takes on.  Between 45% — 65% of your calories should be derived from carbohydrates.  Virtually all foods contain some amount of carbohydrates, thus the choices available can be staggering.  One who wishes to lose weight should look towards more nutrient rich carbohydrate containing foods such as fruits, vegetables, legumes, and whole grains.  Foods such as colas, fruit drinks, candy, and cookies, which do not contain any significant amount of nutrients should be avoided.  These foods are often described as containing empty calories.

The proteins play an equally vital role in all the body’s functions.  Proteins are the single largest contributor to helping our immune system and hormonal systems function.  Additionally, they are the essential building blocks for most of the bodies tissues, such as the skin, muscles, and the internal organs.  As with carbohydrates, proteins are found in nearly all foods.  However, not all protein sources are created equal.  When attempting to lose weight, one should strive to obtain the majority of his/her protein from foods like fish, poultry, eggs, cheese, nuts, and lean red meat. The government recommended amount of protein one should intake daily is equal to roughly .35 g of protein per pound.

It may surprise you to read that the body requires 20% to 35% of its daily calories from fat. There are different types of fat however, and one must be careful to strictly limit the types of food that contain more harming fat varieties.  Foods such as processed meats, butter, lard, cream, whole milk dairy products, ice cream, and many processed grain foods contain what is known as saturated fat.  Saturated fat is especially harmful to the body because it can build up in the arteries and contribute to a number of diseases. It is recommended that a mere 10% of your daily calories come from saturated fats.  Trans-fats are even more harmful.  Generally derived from foods containing hydrogenated oils (be sure to check the ingredient labels at the store) the current recommendation for intake of trans-fats is zero. To achieve the optimal balance of fat in your diet, include foods such as peanuts, walnuts, all men’s, avocado, canola and olive oil, salmon and other fatty fish, and sunflower oils.

If you are overweight, changing your diet is perhaps the most important thing you can do to improve your health.  Following a few simple guidelines, such as the advice given above, can bring you a long way towards eating right for weight loss.

With the recent rise in obesity levels, the number of people wishing to lose weight has increased dramatically.  Given the staggering amount of information regarding weight loss, however, it is understandable why so many find it difficult to get started losing weight.  Developing the right plan which incorporates diet, exercise, and proper motivation will guarantee your success in starting a weight-loss program.

Determining one’s diet is perhaps the most crucial step in establishing a weight-loss plan.  The first thing that needs to be determined in establishing a diet is how many calories it currently takes to maintain one’s weight, and also how many calories it will take to maintain one’s desired weight.  There is a simple formula that is useful in determining these two figures.  Simply take your current weight in pounds and multiply it by 14 for sedentary people, 17 for moderately active people (moderately active is defined as 3-4 aerobic sessions per week), or 20 for active people (active is defined as 5-7 aerobic sessions per week).  This will give you the amount of calories necessary to maintain your current weight.  To arrive at the number of calories necessary to maintain your desired weight, simply replace your current weight in the formula with your desired weight.  Now you can see exactly how many calories per day you need to shave off of your diet in order to achieve your desired weight.  It is important to note that doctors generally do not recommend cutting your calories by more than 15% at a time.

The next important step in beginning a weight-loss plan is figuring out which exercises you will incorporate.  Any good weight-loss plan will incorporate a combination of cardiovascular exercises and muscle building exercises.  While your implicit goal may not be to build muscle, building muscle increases your metabolism and will aid in burning fat off your body.  Some examples of good cardiovascular exercises include running, walking, aerobics, riding your bike, or swimming.  Some examples of muscle building exercises include lifting free weights, push-ups, or pull-ups.

A third important aspect of starting a weight-loss program is figuring out how you will stay motivated to lose weight.  Many people start off on the right foot and are well-intentioned in their efforts to lose weight, however, they often lose motivation early on and do not reach their ultimate goals.  One very powerful way to become motivated is to set clear and reasonable goals for your weight-loss program.  By doing so you will be able to empirically chart your progress and thus will be encouraged to continue.  Another technique in keeping your motivation up is to embark upon your weight-loss program with a group of friends.  This group will both hold you accountable for your progress, and lend you support as you attempt to lose weight.

There are obviously a number of important aspects in starting a weight-loss program.  However, the above general steps will be sure to start you in the right direction.  Of course, you should consult with your doctor before starting any new weight-loss program.

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.”  This quote by Mark Twain may not seem to have anything to do with losing weight on its face.  However, as you progress in your weight loss program, you may find wisdom in it.  Maintaining proper motivation to continue a weight loss program can be one of the biggest hurdles when trying to lose weight.  There are, however, some tricks you can use to stay motivated.

The motivational trick that many people report working best for them is looking down at the scale and seeing actual progress.  If you are able to get off to a good start, losing those first 5 pounds can turn into a dramatic motivator.  Once you see that your program is working and it is actually possible for you to lose weight, you will be encouraged to stay with it, and the weight loss will continue.

Another way to stay motivated in losing weight is to keep a picture diary of your progress.  Start on day one of your program with several pictures of yourself.  Each week, take new pictures of yourself in the same poses.  If you make any progress at all, it will be very apparent and this can be an extremely powerful motivating technique.

It is also important to set reasonable goals in order to maintain proper motivation.  One can easily become discouraged and quit entirely on their weight loss program by setting unrealistic goals.  It does you no good to try and lose 30 pounds in 30 days, or some such nonsense.  If, however, you set a more reasonable goal of losing say it, 10 pounds in 30 days and you achieve that goal, you will feel as if you are on a direct path towards success.

A final and perhaps most powerful method of maintaining motivation is to lose weight with a group of friends or like-minded people.  Attempting to lose weight with other people can bring a few different benefits to your particular goals.  You will feel encouraged by the support others show you in trying to reach your goal.  Also, others in the group will hold you accountable and keep you honest.

All that is needed to lose weight is proper knowledge and proper motivation.  While knowledge in losing weight can be easily obtained from a number of sources, lack of motivation is often what stops people from achieving their weight loss goals.  However, with the powerful tips described above you will be able to stay motivated and complete your weight loss program.

If you’re reading this, then chances are you’re trying to lose weight.  And if you’re trying to lose weight, chances are you’re struggling.  Losing weight can be a daunting task in today’s society, where you are bombarded with unhealthy food from all directions, and you are pressured to participate in a sedentary lifestyle on your sofa.  It seems as if everybody who attempts to lose weight struggles at one time or another with their progress.  However, using the right techniques, you should be able to answer the question “why can’t I lose weight?”  Here are four such techniques to stop struggling:

1.  The number one reason most people struggle to lose weight is that they simply are not honest with themselves.  Many people claim to count calories, but conveniently leave out that Big Mac they had for lunch or that piece of cake at Aunt June’s birthday party.  On the other side of the same coin, many people are not honest about their exercise program.  It’s easy to stop 10 minutes short of your desired workout length, but doing so consistently will seriously harm your chances to lose weight.  There are two techniques in particular that are powerful in helping you stay honest with yourself.  Starting a written journal in which you write everything you eat, and every exercise you do, down to every last calorie eaten in calorie burned can go a long way towards ending your struggles.  Also, you may want to consider starting a picture journal.  Do this by taking a picture of yourself in the same pose every week.

2.  Another reason why you might be struggling is lack of goal setting.  Very rarely does anybody achieve any significant measure of success, in any walk of life, without setting specific and realistic goals.  Not only will setting goals give you a clear path and end result in your weight loss program, but as you meet these goals they will give you encouragement along the way.  It is important, however, to be realistic in your goal setting.  It will only be a disservice to your desire to lose weight if you set an unrealistic goal for yourself and then use your failure to meet that goal as an excuse to stop your program.

3. Perhaps you may be dieting too much.  You may have been upset with your progress, and decided to drastically reduce your calorie intake.  While on its face, this would seem like a sure way to lose weight quickly, ultimately it will hinder your chances in meeting your weight loss goals.  The reasons for this are twofold.  First, when your body does not get a certain amount of calories, it goes into what is termed as “starvation mode.”  This simply means that your body begins to feed off not only the fat, but also the muscle you already have.  Since muscle increases your metabolism, it is in your best interest to keep as much as possible throughout your weight loss program.  Second, when you are in starvation mode, you are much more likely to binge.  These periodic binges will do more than enough to offset any gain you get from cutting calories.  An effective way to combat potential binging is to keep small portion controlled snacks available where you can access them quickly in case of a hunger attack.

4.  A final reason you may be struggling to lose weight is, quite simply, you’re not getting enough calcium.  It is common knowledge that calcium aids in the building of bones and other tissue of the body, but a recent study by Creighton University’s Osteoporosis Research Center in Nebraska showed those who ate calcium rich diets were up to 70% less likely to be overweight.  Simply reading the calcium on a nutritional information label however, can be dangerous.  Since many high calcium foods are also high in fats, you’ll want to be sure that you’re picking your calcium sources wisely.

These are only a few reasons why you may be struggling with your weight loss program.  There are surely other aspects which are contributing either to your success or lack thereof.  However, if you combine the above techniques, you will be much more likely to meet your weight loss goals.

There are many occasions that make women want to lose weight quickly. Maybe there is a wedding or a class reunion that is right around the corner. We want to look our best for such occasions, especially if we haven’t seen some of the party goers for a long time. One weight loss option is the 3 day diet. This plan promises quick weight loss in only three days.

Of course, quick weight loss is very appealing to many of us, but it is not recommended by most of our doctors. Many nutritionists argue that the 3 day diet only leads to temporary weight reduction. Most of us who follow the plan will only find the weight creeping back on in just a few weeks.

However, we must consider the purpose for the 3 day diet before abandoning the eating plan entirely. If the goal is to lose about ten pounds in three days for a specific occasion, then this plan is perfect for you. If you want permanent weight loss and an eating plan that you can follow for the rest of your life, then the 3 day diet is definitely not for you.

The plan is very restrictive and it requires a lot of will power. Anyone following the 3 day diet is urged to follow the plan for only three days. This is why the plan is best for anyone who wants to slim down quickly for a special occasion and not for someone looking for a long-term diet plan. People who follow the 3 day diet are instructed to go off of the diet for at least two days before starting the regimen over again.

Just about every woman has experienced the urge to drop one or two dress sizes before a special event. Maybe it is that little black dress that is hanging in the back of the closet that you haven’t been able to zip up for a few years. The 3 day diet can be a great way to get you back into that dress in just a few days.

Maybe you just need a kick start to your long term weight loss plan. Sometimes losing a lot of weight quickly can give a dieter the motivation required to get on a good diet and exercise plan. I have found that dropping significant weight in the beginning of a weight loss plan will insure that I am motivated to continue.

Even though the 3 day diet has many critics, remember to consider the purpose for the plan. This is not a long term diet and it definitely is not a way of life. However, if you are looking to drop a few pounds quickly or if you just need the motivation to get yourself into diet mode, consider the 3 day diet as a start.

The 3 day diet is one of those trendy little diets that seems to be popular today.  If you follow the 3 day diet correctly, you can supposedly lose upwards to 10 pounds in just three days.  That seems like a lot of weight to lose in such a short period of time, is it healthy or even possible?

While its certainly possible to lose 10 pounds or even more in just three days, it’s probably not healthy, and generally not recommended by health professionals.  The 3 day diet is invariably frowned on by nutritionists as being an overall a fad diet that is not very effective in producing sustainable weight lose.  Sure you can lose 10 pounds in three days, but the chances are you’ll put it right back on again when you finish.

The 3 day diet isn’t really anything scientific or overly complicated.  It’s basically just your typical calorie restricted diet.  Most formulas for it involve three meals a day consisiting of very limited portions of low fat, low sugar foods.  Some examples of a few of the meals recommended in the 3 day diet include half a grapefruit and one slice of toast for breakfast; a half a cup of tuna (no mayo) and a slice of toast for lunch; and a three ounce portion of chicken, two cups of vegetables and one cup of ice cream for dinner.

Like many diets, the 3 day diet recommends drinking 4+ glasses of water daily, and allows you to add any low calorie seasonings to your food, such as Worchester sauce, spices, mustards, vinegars, salt and pepper, soy sauce or ketchup.  It also allows for drinking tea, coffee, or diet soda, so long as there is no sugar added.

So does this kind of 3 day diet plan work?  Chances are you will in fact lose some weight if you stick to it.  However, going from eating normal or oversized portions to eating the kinds of meals recommended in the three day diet is going to through your body’s metabolism for a loop.  Essentially, you’ll be on starvation mode, and the moment you resume regular food consumption you’ll promptly start gaining wait again.

The recommendation to drink plenty of water is really the only thing the 3 day diet does right.  Everyone should drink at least 4 glasses of water a day, whether dieting or not, and ideally should drink even more.

Overall, the 3 day diet is not the best diet plan.  If you are otherwise healthy and just want to lose a few pounds for a reunion, wedding, or some other event coming up on the weekend, the 3 day diet may help, but in terms of an effective sustainable weight lose program its not going to help much in the long run.

Everyone, it seems, is trying strange fads or ingesting crazy concoctions to lose weight or improve their health. They want a get slim quick fix, or an easy elixer of youth, or something else equally absurd instead of to take the time actually required to improve health. The latest fad is called the 3 day diet, and it claims that, by consuming what it tells you to, you can lose ten pounds in three days. Come on, what are we foolish. It tells you to eat saltine crackers, toast, eggs, tuna, coffee, tea, apples, cheese. All regular stuff, nothing magical or “high tech” in any of it, and in 3 days, you’re supposed to lose all of that weight. I have trouble believing it.

If it is true, it is probably because of the small amount you eat on the 3 day diet, and it probably is mostly “water weight.” Water weight means that what you lose is mostly water flushing out of your system, and very little body mass is actually reduced. Losing water weight is actually pretty pointless since it just means getting dehydrated. This can be dangerous, and is certainly unhealthy.

The best way to lose weight is the old, traditional way, in my oppinion, although it takes a little longer. You exercise regularly, eat lots of green leafy vegetables, and also fruits in moderation, cut out processed and fatty foods, and don’t snack between meals. Also, very high carbohydrate food is not really good for your diet either as it will fill you up with calories. This is not a 3 day diet, or even a 30 day diet, but nonetheless, within a couple of months, you will be slimmer and healthier, and happier too.

There are diets that are outright dangerous. The atkins diet, for example, works by throwing your liver into ketosis by eating nothing but lots of protien. This can cause liver damage, and in some cases, death. Nonetheless, it does make you lose weight at a high rate of speed, but once you get off it, you will probably gain the weight right back.

If you are going to get on a 3 day diet program, one thing to consider is what kind of exercise to do to supplement your dieting. Jogging is very good, but can be hard on your knees. Bike riding is a little safer on your joints in the long run. One of the best exercises, however, is swimming, because it is zero impact and exercises the whole body. Personally, I like to swim for at least half an hour every day. Nothing makes me feel healthier or more refreshed.

The presence of so many myths in the weight loss industry surprises me to no end! One example of such a myth is that total elimination of carbs leads to successful weight loss. What surprises me even more is that these myths are taught apparently by ‘weight loss experts’ themselves. In this article I will tell you about three important facts of weight loss that you may not be aware of!

1. Weight maintenance is more important than weight loss: You know what, since you are now struggling with weight loss, it seems to be the most difficult thing for you, right? What you may not be aware of is the fact that maintaining the weight you’ve ‘lost’ is even more difficult than losing weight. I can give you scores of examples where people have lost weight successfully but gained it later because they fell into old habits! To make sure that you are at your ideal weight at all the times, it is important that you look beyond the scales. You need to know your BMI as well as your fat-to-muscle ratio. The less fat and more muscles you have, the better for you!

Once you are able to lose weight as well as maintain that slim figure, it will enhance your looks. You will not only become more attractive, but also healthier!

2. Follow low-carb, not no-carb: Many people will give you the ill-suggestion of eliminating carbs altogether from your diet. These people are of the opinion that carbs are the sole culprit behind weight gain, and once there is a total absence of carbs, weight loss would be easy and quick. This is simply not true! Your body needs energy to perform its daily activities, and remember that the primary source of energy for your body is the crabs. In the absence of carbs, your body will derive energy from your muscles.

You will surely lose weight, but that would be as a result of muscle loss. You won’t lose the thing you really need to: that is, fat!

Instead of eliminating carbs altogether, try to follow a low-carb diet!

4. There is no viable quick weight loss program: With a new fad diet pill or weight loss program coming up almost every month, it is easy to get sucked into the hype and believe that you can really lose 20 pounds in three weeks! However, if you look beyond the hype, you will realize that most of them don’t work. They will surely help you lose weight quickly, but only for  a temporary period. When you stop their usage to return back to your normal eating habits, you will gain back all the ‘lost’ weight.

And it is only natural. When you didn’t gain weight within a couple of weeks, how can you expect to lose the same within that timeframe?

The best way to lose weight permanently is by following a healthy diet and an effective exercise regimen. There is no second opinion on that!

Have you ever felt overweight or just plain out of shape? This is a common feeling amongst many Americans. Unfortunately the fast food joints on every street corner don’t exactly help the situation. While excess body weight can certainly put a damper on anyone’s self-esteem, you don’t have to just sit back and take it. In fact, it may be time for a 6 week body makeover. Imagine how great you would feel if you could just drop that extra 15 or 20 pounds. Well, with the infinite diet plans scorching the market these days, there’s really no reason why you can’t achieve fast results. Toss aside the fast food and begin your 6 week body makeover now. It’s time to take back your self-confidence and feel great about yourself again.

Do you diet and exercise regularly? These two things truly are the key to a nice figure and healthy body. It’s inevitable that many of us have to work five days a week and unfortunately have trouble making the time for regular daily exercise. Well, let’s begin by eating right. This is an imperative first step in your 6 week body makeover. You want to construct a healthy diet plan. Maybe you need to consult a nutritionist in order to do this effectively. Regardless of the eating habits you conform to, you want to be sure that you control your diet even after your 6 week body makeover. It’s crucial to eat healthy if you want to retain your slamming new figure. Foods that are high in protein and vitamins, but low in carbs, salts and fats are important for a healthy diet plan.

To get the best results out of your 6 week body makeover, you want to exercise as best you can. Spend a half an hour or more each day doing some sort of fitness regime. You can even do this while you watch TV. There are a number of simple exercises you can accomplish in your very own living room. With the Internet on your side, a healthy 6 week body makeover is easy. Jump online and see what the most recommended exercise routines are for getting toned and burning fat. You’d be amazed at all the useful and free information at your fingertips. That ideal, confidence-boosting figure can be yours with the right diet and fitness regime. Start your 6 week body makeover today. What are you waiting for?

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