How to Lose Weight the Healthy Way

You don't have to starve yourself to lose weight; in fact, you shouldn't. Check out this article for some tips on how to diet, control your metabolism, and lose the right amount of weight in a short period of time, the healthy way.

Steps

1. Instead of the traditional 3 meals a day, eat 5 to 6 smaller meals a day.
   
2. Avoid chocolate, cake, brownies, potato chips, ice cream, or any junk food.
   
3. Never starve yourself. It shuts down your metabolism, makes you feel woozy, tired, and makes you hungrier. It also can affect your teeth, causing them to be sticky and full of plaque.
   
4. Eat plenty of fruits and vegetables, especially if you feel like snacking or for dessert.
   
5. Aim to eat 'good carbs' (which have a low glycemic index) such as brown rice, oats, wholewheat bread and wholewheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
   
6. Don’t forget about exercising! When trying to lose weight, some people can get so wrapped up in cutting calories and portion sizes that they forget about the importance of exercise. If it's hard to start an exercise routine, use Monday as the day to recommit. Take part in a Monday Mile, enroll in a fitness class, or make a schedule to exercise for the week. Healthy Monday is a national non-profit public health campaign that encourages people to use Monday as the day for all things healthy.
   
7. Consider using "High Intensity Interval Training"
   
8. Maintain a steady intake of protein - aim for a minimum of 'your body weight in pounds' (in grams) of protein - if you would lke to build a bit of muscle, double that, and begin some weight training - this will supercharge your metabolism and greatly increase your body's fat-burning ability.
   
9. Go on the exercise bike for 20 minutes and on the treadmill for a half hour daily. Morning is the best time, because it burns your calories, but do it after breakfast.
   
10. Alternatively, go on the bike immediately after waking up, as you have had no food in your sytem all night, and therefore the first place your body will get energy from is the fat stores (not the muscles because you are using them) - bear in mind that after the bike, wait about 20 mins and eat a solid breakfast so your body knows you are not starving (this will be detrimental to the cause).
    
11. Wake up at a normal hour like 7:00, or 8:00 or 9:00 if you are pushing it. Go to bed before midnight--your body needs at least 8 hours of sleep to function the right way.
    
12. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
    
13. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.
    

Tips

• Try not to eat at fast food restaurants, as their food is full of fat and calories. Subway does have some healthy options. However, if you do choose fastfood, stick to the healthier end of the menu (Most places are adding a variety of salad and fruit options to their menus!)
  
• If you think you're going to have a hard time staying on your diet, ask a friend to go on it with you for support.
  
• Get your whole family involved, because if the family doesn't change their eating, you will have difficult times avoiding those sweets and etc
  
• You burn calories before you burn fat. So it is better to have a higher calorie snack then a high fat snack
  
• A lot of junk food comes in reduced fat by whatever percent, or low fat, low calorie, or smaller portions. Try to only eat 2 items of "healthier" junk food a week such as crispy minnies and low fat cookies.
  
• Remember that 1 pound of fat is 3500 calories. However, one ice cream cone and 2 tbsps of peanut butter is 500 calories.
  
• Keep the veggies near the front of the fridge. That way, when you open the fridge, you see the veggies first.
  
• Don't drink any beverage that has plenty of sugar in it. Always drink water, it's good for you.
  
• Try not to eat after 8:00. If you get hungry, snack on fruits or vegetables.
  
• Remember not to eat anything right before bed because whatever food you eat stores in your body as fat.
  

Warnings

• If you change everything immediately, you are going to crave things and over eat. Do this in a slow process.
  
• Don't try to drop weight quickly. Your body resists quick weight loss and tries to retain its stored fat. Trick your body into losing the weight by doing it gradually.
  
  Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight the Healthy Way. All content on wikiHow can be shared under a Creative Commons license.
  

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Learning To Eat Healthy Monounsaturated Fats

Monounsaturated fats are "good" fats, compared to other types of fats such as saturated fats and trans fats. You can easily pack on the pounds by eating fatty foods, regardless of whether they good or bad, as fats are dense in calories. Compared to protein or carbohydrate, which only have 4 calories per gram, fat has 9 calories! So, it is not surprising that just hearing the word "fat" makes you immediately recoil. However,there are fats that your body requires to function properly and there are fats that will clog your arteries and can lead to heart disease and heart attacks. Learning to understand the difference between these good and bad fats can have a profound effect on your health.

The Good Fats

These are primarily unsaturated fats, including both monounsatured fats and polyunsaturated fats. These fats are better for you and are liquid at room temperature. The monounsaturated fats family helps to lower bad LDL cholesterol and reduces the risk of heart disease. Apart from nuts and vegetables, olive oil and avocados are a good source of these types of fats. Among the polyunsaturated fats, the best option are Omega 3 fats. These fats have anti-inflammatory properties and are found in oily fish, nuts, seeds, canola oil, and dark green vegetables such as spinach and broccoli. Fish oil supplements are also a good source of Omega 3s. These fatty acids work to lower triglyceride levels, and aid in the prevention of heart disease and heart attacks. Switching to these healthy forms of fats in your diet and when cooking will promote well being and good health.

Bad Fats Lead to High Triglycerides

Triglycerides are fat globules found in your body, and the level can be determined by a routine blood test by your doctor. Triglycerides are formed in the body from excess glucose. So when you over eat, or have a diet that is high in refined carbohydrates and sugary foods, you are more likely to have high levels of triglycerides. The consumption of saturated fats, such as animal fats, and those fats that are solid at room temperature (such as butter for example) also elevate triglyceride and cholesterol levels. The worst type of bad fats are trans-fats. These are artificially created during the manufacturing process of some types of foods, such as margarine, and can raise your risk of heart disease by lowering good HDL cholesterol, and increasing bad LDL cholesterol.

Foods to avoid are those that are high in saturated fats are oils made from animal fat, as well as tropical vegetable oils, such as coconut products. So not all vegetable oils are good for you. Make sure to look at the nutrition facts label and see which types of fat the food contains, and at what levels, to assist you in choosing the right foods and oils to cook with to lead to a healthier life.

Why Should I Go On A 12 Week Diet, When I Can Lose All The Weight In Just 28 Days?

By ...

Fazila Adam

The Seven Deadly Sins of Dieting

You're looking great - you're sticking to a low-fat diet, balanced with plenty of complex carbohydrates, fruit, vegetables and lean protein. And then it happens. You stumble, fall and commit a dietary blunder. With the day nearly complete, you find yourself suddenly pulling into the nearest fast-food joint ready to wolf down a large combo: fries, the greasy burger and a drink big enough to throw blood-sugar levels into a tailspin.

You're distraught and filled with guilt as the drama continues. ‘Heck, I've already blown my diet. I might as well really blow it,’ you reason. With a defeated attitude, you speed home and indulge in the best of Ben & Jerry's, with maybe a chocolate bar or two for good measure. Still, you look for hope. ‘Tomorrow's another day,’ you think. ‘I'll go right back to my super-strict diet.’ Sound familiar ?

With the desire and pressure to look great, people tend to follow an absolute path. We try for complete nutrition perfection. Problem is, we're human - we can't be perfect all the time. An important part of looking perfect - okay, at least near-perfect - is understanding the burdens of striving for that head-turning physique. Check out the common dietary pitfalls below. We'll show you how to make the very best of potentially disastrous situations.

Sin No: 1

Trigger Foods

The principle of moderation is the key to a successful diet. Some dieters put certain foods completely off-limits, claiming calorie-dense foods like pizza., ice cream or cake lead to all-out gluttony. They believe that a single slice can trigger the consumption of the entire pie. Therefore, some dieters practice abstinence. No pizza, no desserts. Ever.

This strict strategy can be counter-productive, according to Suzanne Girard Eberle, author of Endurance Sports Nutrition (Human Kinetics, 2000). ‘Every binge is preceded by a strict diet,’ she notes. Instead, Eberle advises a moderate approach to leaning down, complete with foods that might fall into the trigger category. Instead of doing without your favorite foods, she recommends responsible moderation: ‘Set yourself up for success. Eat less of your trigger foods, but don't eliminate them.’

Eberle believes women can incorporate a 150-calorie snack and men can have a 200-calorie snack every day. That means the small serving of soft ice cream is a go. A carefully measured slice of cheese pizza could come in under the 200-calorie mark, as could half a chocolate bar.

The bottom line here is to identify your weaknesses and trigger foods, and enjoy them - in moderation.

Sin No: 2

Night-Time Eating

One dieter striving for perfection confessed, ‘I ate three egg whites and a slice of dry toast for breakfast, an apple mid-morning, a healthy lunch consisting of soup and a small salad with no oil, and a dinner of fish with a green vegetable around 5.00 p.m.’ Sounds pretty darn strict, right? Listen to the sin: ‘At eight o'clock, I ate half a dozen biscuits and a large bag of crisps.’

The big mistake, Eberle explains, boils down to a lack of fuel. ‘Many people who eat way too much at night need to re-evaluate their eating patterns,’ she says. ‘They may not be eating enough during the day, which leads to a desire to eat at night.’

Eberle points out that night-time nibblers tend to stand and snack, which is another problem. ‘Sit when you eat. Standers tend to munch without realizing the quantity of food they've eaten.’ To fix the problem, Eberle advises eating up to two-thirds of a day's total calories before dinnertime. ‘Not meeting your energy needs during the day and then back-loading at night is the perfect scenario for gaining fat. Switch it around and eat during the day, give the body the fuel it needs, and then cut back at night.’ Eating more, earlier will cage those late-night hunger demons, eliminating Sin No. 2.

Sin No: 3

Fast-Food Mishaps

Next time you're starving and on the road, skip the 1,200-calorie meal combo and make a better choice. According to two pro athletes, fast food doesn't have to lead to dietary transgression.

IFBB pro bodybuilder Garrett Downing incorporates take-away food this way: ‘When I'm in contest mode, I go places where I know I can get the equivalent in nutrients for what I normally would be eating at that time. For example, if I'm supposed to have 225g of chicken, a serving of vegetables and the equivalent of 200g of rice, I can pull into a fast food place and pick up a plain baked potato and two grilled chicken breast salads as a substitute.’

IFBB pro fitness champion Adela Garcia eats out often and orders her meals dry. ‘Most restaurants have chicken breasts, fish, rice, potatoes and vegetables, and they can prepare them steamed, baked or without oil.’

When it comes to fast food, she agrees with Downing. ‘You can stay in good shape if you stick with the low-fat items that many fast-food places serve. Every few days, if you want a chicken burger along with small fries, you can do it if you're training hard, doing your cardio and paying close attention to your diet at all other times.’

Garcia will splurge every three to four weeks. ‘I'll go for a McDonald's cheeseburger with fries and a diet cola,’ she says. She figures the meal yields a hefty 800 calories, which is fine in her book. ‘If you want the greasy stuff once in a while, that's okay, too. Just don't make a habit of it.’

Sin No: 4

Temptations at Work

You start each day planning for the best, but then on your way in to work those Danish pastries or croissants catch your eye, and there goes another perfect day.

According to Larry Krug, a renowned , Hollywood exercise physiologist and nutrition consultant, sweet snacks can be replaced with healthy eats and techniques to avoid those traps. ‘If you have access to healthy choices, you can get around those mistakes. A plain bagel or a bagel with low-fat cream cheese is a better way to go than a doughnut or cake, which is full of sugar and fat.’

If your local shops and takeaways serve nothing healthy, Krug says you must take food or snacks with you to work. When there's no better choice, or if you have to attend a function where only high calorie food is served, Krug suggests pre-eating. ‘If you show up satisfied, having recently eaten something that is healthy and adequate in calories to meet your energy needs, it's easier to say no to the empty calories.’

Sin No: 5

All or None

The calorie-counting bodybuilder trying to hold onto a six-pack set of abs sometimes needs a reality check, says Krug. ‘To be strict all of the time is about self-denial,’ he says. ‘Denial surpasses the limits of willpower. It's more of a compulsive behavior that sets a person up to fail. When the dieter eats something thought to be an off-limits food, he gets down on himself and goes overboard, eating way too much.’

‘I think it's healthier and more effective to follow a strict plan 80% of the time,’ Krug continues. ‘If you're eating five meals a day, you can take a meal and include some food that may be higher in fat or sugar.’ Another way to follow Krug's advice: eat strictly for four days - low-fat, high-fiber, lean proteins - and then increase your carbohydrate content on the fifth day. Have a larger portion of bread or pasta, indulge in a dessert, or eat out and order a favorite dish. The take-home message is to indulge in some foods that might not be very low in fat or devoid of sugar.

Krug summarizes the issue: ‘A great body is the result of consistency and eating very strictly most of the time, though not all the time. I subscribe to the idea you can stay lean and even improve upon your body composition by staying strict 80°/o of the time. That leaves you room to fudge.’

Sin No: 6

Sugar See-Saw

Some bodybuilders view sugar as Public Enemy Number One, while others believe sugar's not so bad. Those in the former category may wind up fighting severe cravings, when instead they could get a lot by giving in a little.

According to chef and IFBB professional bodybuilder Laura Creavalle, sugar is not the bully many make it out to be. Calories are more important. ‘When I started, I used to stay away from anything with sugar, even juices. That's what I thought was the right thing to do. Unfortunately, the temptation for something sweet would drive me crazy and I wouldn't stop at something sweet - I'd make an entire day into a marathon binge. Later, I learned that losing weight, for the most part, is about eating fewer calories than you need each day and expending energy through exercise.’

Creavalle dampens the sugar devil by scheduling a daily sugar fix. ‘Sugary foods are least likely to be stored as fat when you eat them after your work-out,’ she says. ‘After I'm finished training, I always have a handful of peanuts. I don't need a lot. Just a taste.’ That's sufficient to keep her happy, her sweet tooth at bay and her finely sculpted physique lean and hard.

Sin No: 7

Rapid Eating

There may not be a voluminous file of scientific literature correlating fast eating with bodyfat, but successful dieters and fitness buffs will tell you to slow down. Those who chomp, barely chew and swallow fast, says Krug, end up overeating, which leads to gains in bodyfat. ‘It takes time for the food in the stomach to signal to the brain that the body has eaten enough,’ Krug says.

As food passes through the stomach, it sends chemical messengers through the nervous system, promoting a feeling of satiety or being full. When you take your time and thoroughly chew your food, you become more tuned-in to satiety and to how much you've eaten. As Krug notes, ‘Enjoy the process of getting into shape and maintaining a fit lifestyle.’

He's right. Life is about pleasure. Apply the principles above and you'll maintain muscle, strip away the fat and feel good doing it.


Why Should I Go On A 12 Week Diet, When I Can Lose All The Weight In Just 28 Days?

By ...
Sandra Prior

The Herbal Natural Remedy for Weight Loss

Diet pills are often convicted because of high costs, dangerous side effects, and the difficulty of obtaining provisions of a doctor. That is why many people who want to lose weight are turning to natural supplements like Hoodia. Hoodia is a non-therapeutic products including herbal natural to lose weight. The cry of Hoodia "in the media has meant that more and more question Dieters wonder what Herb food.

What is Hoodia?

Hoodia is a natural herbal supplement derived from a succulent plant from the milkweed family. Cactus plant that grows in the Kalahari Desert in Africa. It was Busch-tribe men of Africa for thousands of years. The men of the bush that chew the plant throughout its hunting trips to the repression of hunger and thirst, and increase endurance. Although these rarely men Busch probably on schemes of thought (if ever) they were using a natural plant, which, finally, Mr. Dieter want in the world!

Hoodia and weight loss

Hoodia is available in different forms: pills regime Hoodia Gordonii, Hoodia balance, and Hoodia Chaser (liquid form). If taken Hoodia signals to the brain, you no longer hungry or thirsty. This signal is because the ingredient of Hoodia's P57. P57-signals are similar to glucose but much stronger. That is to say, the appetite for longer distances.

Benefits of Hoodia

Hoodia offers many advantages for Dieter tired. It is a natural product weight loss and can be purchased online or offline, without a recipe. This allows the purchase Dieter several months, or even to provide a year's supply without having to pay for doctor visits during pill prescription for feeding mines.

As a natural extension of the weight loss has other advantages as well. Hoodia, if purchased in its pure form naturally, contains no harmful chemicals, are many others, or Over-the-counter pills regime. For those who are not active and have a difficult time controlling appetite, Hoodia, the feeling of control that tells the brain, lack of food is necessary for the person can focus on other things.

Hoodia, of course, an increase of mood and increases endurance. Dieter May feel a burst of energy and a desire for more and more active than usual. This helps to lose weight than good.

Hoodia tips for you

While the ingestion of Hoodia products, it is recommended that you consume plenty of water and other fluids to avoid dehydration. Of thirst "feeling" May not there, but your body a quantity of liquids. In addition, if the pain to reach the hungry, eat healthy and balanced meals to your body needs vitamins and nutrients. This is also your weight loss and give you the energy needed for daily duties.

Before buying a Hoodia product, research products and the company carefully to ensure that the Hoodia in its purest form. There is a wealth of information, herbs in the Internet. Check the labels of "additives" or other chemicals and ingredients. The purchase, that Hoodia has been improved with other chemicals to obstruct your efforts to lose weight and adverse effects on your health.

As with all new drugs or natural, talk to your doctor to ensure there are no sanitary conditions of it, you have the Hoodia. If you do not have hypertension, a heart, diabetes or other serious condition, talk to your doctor before trying Hoodia.

People choose to therapeutic herbal and natural health products on more drugs than ever. You even have the opportunity online to find a cure herbal natural Hoodia, Provillus, and many others at reduced prices. Start the fight against obesity with Hoodia today.

By ...
Jonotan Philips

Easy Ways to Lose Weight

Learn How To Really Lose Weight by Walking!

There are every few easy ways to lose weight. However, you can lose weight by walking. This is one of the most overlooked but most effective exercises when it comes to weight loss. Without the appropriate exercise then you won't lose weight at all.

A lot of people wonder why exercise is so important in a weight loss plan. In order to shed off your fat, you have to burn the calories in your body. This is where exercise comes in. Exercise is the most effective way to burn the calories out of your body so you can start to lose weight.

Here are a few ways that you can lose weight by walking:

1. Walk the walk.

Take the time out of your day (about 30 minutes a day) and just take a walk outside. It is best to take a walkman, cd player or ipod with you so you can keep yourself entertain while walking. You should do this about 4-5 times a week if you want to see immediate results. This is really one of the easy ways to lose weight.

2. Take a ride on the treadmill

Walking on the treadmill is an alternative option to use when it's a bad day outside. You can actually burn more calories with the treadmill as opposed to walking outside so that is another advantage. You can reserve some days for walking and some days for the treadmill but if you want to only use the treadmill then you should run on it 2-4 times a week for at least 20 minutes.

3. Take a jog

Taking a jog outside is a harder exercise than the two other exercises listed but it is definitely very effective. Jogging outside for about 3 times a week for 30 minutes will definitely make you lose pounds quickly.

You can incorporate the 3 exercises together to make the perfect exercise plan but as shown you can actually lose weight by walking. There are a few easy ways to lose weight but the steps listed above will guarantee you weight loss. To lose A LOT of pounds, then you need the perfect diet plan to compliment your exercise plan. There is a great reason to look into an online weight loss plan for the perfect exercise and diet plans to assure your amazing weight loss very fast.

Start Today and Be 7lbs lighter 7 Days From Now ...Click Here

By ...

Joshua Reeves