Effective Tips To Help You Lose Weight

The prevalence of obesity and its subsequent health problems has caused many people to re-evaluate their lifestyles so that they don't become another statistic. Unfortunately, there is a lot of conflicting information out there when it comes to weight loss methods. Some experts say that avoiding dietary fat is the key while others state that a specific type of plan must be followed. In reality, however, neither is inherently true. Here are some effective tips to help you lose weight.

Exercise

Regular physical exercise is the foundation of healthy fat loss. Without it, you can't expect your results to last. Besides burning up extra calories and body fat, physical activity also makes losing weight more efficient overall. Studies have shown that people who exercised regularly enjoyed better insulin sensitivity, which kept their blood sugar under control and prevented it from being stored as fat. Furthermore, exercise is also known to increase your metabolic rate, even when you're at rest.

Don't Starve Yourself

Starvation diets, which involve taking in fewer calories than you need, are extremely popular. This is also known as crash dieting. On the surface, they may appear to work, but the underlying science shows that they do not. In fact, people who try to lose weight using these methods tend to gain back what they lost plus some. Besides that, it's never a wise decision to deprive your body of the energy it needs to function.

On average, women need between 1,200 and 1,500 calories per day while men need between 1,500 and 2,000, depending on activity levels. Many starvation diets fall far short of the minimum calories necessary to sustain basic bodily functions. As a result, your metabolic rate slows to a near halt because your body believes there's a food shortage. Any weight that you lose from starving yourself is mostly composted of muscle and water, not body fat. When you begin eating normally again, your body shunts the calories into your fat cells for storage in case of future starvation.

Avoid Excess Carbs

Consuming too many carbs is often the result of eating a low-fat foods. Most carbohydrates, even whole grains, absorb into your bloodstream very quickly, raising blood glucose in the process. This results in large surges of insulin to bring blood glucose back to an acceptable level. Insulin makes your body store excess carbs as fat, so you can see how consuming too many of them could be detrimental to weight loss. On the other hand, your body is more likely to burn dietary fats and proteins as fuel rather than storing them.

Eat Wholesome Foods

Avoiding processed foods is an important aspect of losing weight effectively. Most of these things are extremely high in calories, sugars and other unhealthy features. Whenever possible, it's best to stick to real, wholesome foods. Fruit, vegetables, fresh meats, eggs and dairy products are always the best options.

After you've achieved your target weight, it's nice to treat yourself to something special. Consider taking a vacation, buying a new wardrobe or even getting botox.

 

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5 Simple Weight Loss Tips To Learn And Master

Weight loss advice is everywhere. You'll hear all sorts of
advice if you go onto the internet and read blogs and health
articles. Everyone seems to think that they have the most
important weight loss secret ever. The fact is that the
principles of losing weight are not a secret! They are
simple things you can do to really make a change to your
lifestyle.

Below you'll find some of the main 'weight loss secrets' you
should know and master. This is not an all-inclusive list,
but if you can master these things you'll be off to a great
start.

1- Motivation

This is one of the weight loss secrets that a lot of people
don't pay enough attention to. You have to find a way to
keep yourself motivated. One way to help with this is to
take a before photo, and then find images that represent a
realistic goal for you to reach for.

2- Get Frequent Exercise

Any exercise is better than nothing. Do some body weight
exercises or lift weights. Get out for a walk, jog, or other
type of cardio workout. For you to really lose weight and
keep it off you're going to need to build more muscle. This
doesn't happen on it's own, you have to get out and get some
exercise!

3- Watch Your Carb Intake

A lot of people put on extra weight because they simply eat
too much. And of all the macro nutrients you eat the one
that is probably the most abused is carbs! If you want to
lose weight, you need to control your carbs. Cut out the
unhealthy snacks and eat less carb dense snacks.

4- Eat More Frequently

I'm sure you've all heard this before, but don't go for the
old idea of 3 or 4 square meals a day and that's it. You
should be eating 6-8 smaller meals a day to keep your
metabolism going all day long.

5- Cheat From Time to Time

Cheat meals are a great way to give yourself something to
look forward to during the week. Here's an example of how
this works: if your next cheat meal is planned for Friday,
you can be stronger when you're tempted to eat something out
of the plan on Wednesday. Just write it down as an option
for your cheat meal. When you do have a cheat meal, don't
let it turn into a cheat week!

I could add more to this list, in fact you'll find lists of
100+ tips on the internet. Start with these 5. If you can
master these you can master your body!

Stretching - Why Its So Good

If you're searching for one of the more straightforward
weight loss and health tips that nearly anyone can do and
one that is exceptionally blissful too, why not have a go
at this? This weight loss plan involves an exercise that all
people do from time to time in the course of the day, but
never for sufficient duration for it to do us any good. So
what am I blustering on about?

Stretching!

Absolutely! Not a lot of people realize that the perfect
time of the day to perform this is first thing in the
morning. That's before getting out of bed! The moment
you awaken, instead of getting up straight away, spend a
minute or two pleasurably stretching your body.

By providing a good stretch to all of your muscles, you will
gain a particular fitness edge. Stretching is so
ridiculously easy to do and it totally sets you up for the
day ahead. Commence by stretching your legs as tightly as
you can. Enjoy a good yawn at the same time and stretch your
arms right up over your head. You need to be sitting up
straight while you do that. After that stretch your neck and
back. Really sense all of the muscles elongating as you do
it.

Afterwards, feeling revitalized, you can get out of your bed
and, just to cap it off, stretch your legs even more,
stretch up onto the balls of your feet, and a final parting
shot, steel yourself and stretch your whole body one more
time. One might ask what the advantages are of this exercise?

The answer is simple. Stretching just wakes up your muscles
from their extended period of immobility while you were in
the land of nod and gets them ready for much of the work
that they will need to do during the day. Stretching
naturally increases the capacity of your muscles to consume
some of the surplus calories with the best efficiency. It
also helps to ward off any injuries that might result from
doing any other elementary exercises by straining or pulling
a muscle.

Damage to muscles is less liable to occur when you do a few
pre-exercise strategies and stretch your muscles first. At
the end of the day this is something that is easy to do,
anyone can do it and exercising will never be so easy or
more enjoyable than a totally cool stretch and a yawn!

Some Weight Loss And Fitness Tips To Get You Going

Dropping weight can be a difficult undertaking. At sometime
in your endeavors, you might have been tempted to purchase
the newest diet pill on the market being touted as a
"miracle" and discovered that it didn't have the effect you
were looking for. Actually a good number of them don't have
any positive effects whatsoever!

"Weight loss" and "easy" are not two words usually spoken in
the same sentence. Don't be fooled into thinking that the
road before you will be easy. But the trip you take will be
a rewarding one. Once you reach your destination, you will
find that you have transformed yourself into a completely
different individual. One that is far better than before.

We'll be going over some exciting secrets on how to best
lose weight. We'll also tell you how to get some awesome
results through fitness.

1. Consume smaller amounts of food per meal, but have more
meals per day. strive for 5-6 meals per day.Remember to
start with a good breakfast to get your body going.

2. Be positive. Your mindset will make or break your efforts
to lose weight. Stay positive and banish all negative doubts
from your mind.

3. Get up earlier. Make a note to get up a little earlier in
the morning and use that time to undertake some fitness.
Whether it's a swift walk around the block, aerobics in
front of the TV, or just lifting a few weights; this time of
morning is the best time to exercise as you aren't weighed
down by food and you aren't fatigued like you may be at the
end of the day.

4. Hydrate your body by drinking at least eight cups of
water each day. It will provide energy and rid your body of
harmful toxins that can make you sick or sluggish.

5. Don't shop hungry. You have probably heard this one
before. Shopping whilst hungry gives you temptations to buy
things that you shouldn't. So try shopping right after lunch
or even after diner.

Simple isn't it? By following these points, your weight will
go down and your overall fitness will skyrocket. with
regular exercise, a proper diet, and a positive mental
attitude, you are practically guaranteed to succeed.

The Weight Loss Tip That Will Change Your Life

By Henry John

Tell everybody that you're going to lose weight and you will
get inundated with advice. Whoever you talk to will warn you
what not to do and what to be aware of. It can become a bit
of a nightmare. You are left really not knowing what to do.

Which diet should you go on? There is always something new
on the market that is promising to rid you of your excess
weight without you having to lift a finger - and in double
quick time too. Then there are those who pass on their
experience of a program saying it's the best there is - or
is it?

If you are after a quiet life, the best thing you can do if
you want to lose weight is to tell nobody. People don't mean
any harm, in fact they want to support you. They mean well,
but they can also give you a lot of unwanted pressure, which
you can do without.

So, the first thing to do is to keep things to yourself. Do
your own research. Make your own decisions. If you rely too
much on the advice of others you will find out the truth the
hard way.

Don't go on a diet. This is probably the best tip that you
will ever get about losing weight. It sounds strange, but as
far as advice is concerned, it's gold dust!

Did you know that the diet industry is worth over $60
billion. It's huge. Surely it's right to assume that diets
work then? You would think so, but all is not quite as it
seems. Diets only deliver short-term weight loss. The
majority of people who go on diets never achieve permanent
weight loss.

So what's the answer? The simple fact is that if you want to
lose weight permanently you have to change. You have to get
rid of the habits that make you fat. You do this by learning
new ones - slim habits.

Learning new habits is the only sure fire way of making
changes. It means that you can learn new eating and lifestyle
habits that will be with you forever and it will allow you
to take control of your life so that you never have to go on
a diet again.


A speaker and author on dieting, healthy weight loss and how
to stay slim, Henry John's special interest is permanent
weight loss and behavior change. He is committed to
assisting people with weight loss tips and advising them on
the best way to lose weight so that they can achieve
(http://www.slimhabit.com/) permanent weight loss. If you
would like to learn more about how to lose weight
permanently go to (http://www.slimhabit.com/)

Quick Weight Loss Begins With A Sound Diet

When you're ready to lose weight shoot for the first 10
pounds. Your first focus is to pay attention to the amount of
food you're eating. Eliminate those unnecessary sugar and
fatty foods from your meals while making delicious meals and
snacks that keep your palate happy.

A not difficult, balanced and flexible weight loss program is
best. Plan to focus on the first 10 pounds of weight loss
and the rest will follow.

One of the top secrets to lose weight is to keep track of
everything you eat and drink. No need to estimate calories
just write down the type of food or beverage and the amount.
Cut your fat intake in half, that means half as much
margarine or butter on toast, vegetables and your muffin,
half the mayonnaise on your sandwich, and half the oil in
the pan when you saute foods. You get the idea!

Use skim milk and make a habit of drinking tea. If you insist
on using whole milk at least use two percent milk in your
diet. This helps cutting down on your fat intake.

Be certain to include legumes, peanut, cottage cheese,
chicken, fish, eggs or yogurt. Try to curb your sugar treats
to a few times a week max. Eat one or more meatless lunches
and dinners each week.

Eat at least two servings of fresh fruit every day. Choose
whatever type of fruit is in season. Instead of fruit juice
for breakfast or snack, drink water. Add a slice of lemon or
lime for zest. Include two servings of vegetables with lunch
and dinner, for a total of at least four servings per day.

Kill the thought of eating food or snacks while watching
TV. Many studies show that people watching TV and eating
tend to eat more and opt for higher calorie snacks high in
fat and sugar.

Don't consume liquids teeming with calories by drinking them.
That means cutting out soda and high-calorie fruit juices and
drinking tea or water instead. Plan ahead what you are going to eat.
Last-minute planning tends to veer you off your diet.

Nine Weight loss Tips for 2009

By Dorthy Weatherbush

Everybody hates the word 'diet'. It makes you think of pain
and misery. It is definitely hard to keep your will power
to stay on a diet during the holidays.

But it isn't all terrible. There are many ways to quickly
lose unwanted weight without starving yourself and it really
is quite easy - as long as you know how to do it. Start the
New Year off right with great weight loss results by
following these easy tips.

Here are the top nine ways to lose pounds in 2009.

1. Water. Many people do not drink water at all, and yet it
is the best way to naturally clean out your body and
simultaneously shed pounds. Drinking enough water is so
easy. Just drink a glass of water before every meal and
snack and you will feel rehydrated and fuller so you will be
less tempted to over-eat at mealtimes.

2. Fiber. Fiber is a brilliant weight-loss secret that can
help you lose weight at the same time as making you feel
full. You can actually reduce your hunger pangs by getting
enough fiber in your diet. Simple foods like fruit,
vegetables, whole grains, nuts, legumes, and beans will
increase your fiber intake, make you feel full faster and
help you lose weight quicker.

3. Snacks. Just because you're losing weight, that shouldn't
mean you go without food. Feel free to snack whenever you're
hungry. Your metabolism will actually speed up a little by
eating more. Just be careful with the types of snacks you
choose. It's always fine to snack on nuts or fruit, but you
can also add a snack-size tub of low-fat yogurt or baked
rice crisps. Just be sensible about your snack choices.

4. Walk. Take every opportunity to walk. Take the stairs
instead of the elevator. Park further away from the store
and walk the rest of the way. Stroll around the block with
your dog or with a friend. Switch on your stereo and just
jive to the music.

5. Grilled not Fried. Switch to grilling food instead of
frying. Grilling is not only easier and less time consuming,
it's healthier and contains far fewer calories.

6. Side Dishes. We have been groomed to believe that meals
are not complete without fries on the side. Instead of
eating fries, eat a simple and healthy salad or steamed
veggies.

7. Processed Foods. Pre-packaged deli ham, chicken and
turkey are quick and easy to have available in the fridge,
but they have high levels of sodium. Sodium makes your body
retain fluid and makes it harder for you to lose weight.
Don't buy pre-packaged processed foods whenever possible.
Opt for fresh options.

8. Keep It Lean. Red meat and poultry are not off limits;
just remember to buy the leanest cuts available. Trim off
excess fat and cut off the skin from chicken. Grill your
meat to keep the goodness in and minimize the amounts of
fat.

9. Meal Replacement. Meal replacement diets are quick and
easy, and can keep you slim. All you have to do is eat a
pre-prepared meal in place of you breakfast, lunch or
dinner. These meals are available through a variety of
companies and take the guess work out of diet planning.

Remember these simple rules and you will be slimmer and
happier in 2009.

Here Are 11 Of The Top Weight Loss Tips

Some you may be familiar with and some not. Its never a bad
thing to recap so here goes.

1. Try to reduce your weight by following natural methods as
opposed to artificial methods of taking slimming pills and so
on. Natural weight loss methods include an organic diet
such as whole grain foods, cereals, vegetables, fruits and
salads.

2. Stay motivated. As soon as people start making
efforts to reduce their weight, they get tired as they
expect quick results. They lose their motivation and give
up. It must be noted that a slow and steady weight loss
acquired through natural methods is more sustainable in the
long run.

3. Avoid fried and fatty foods. Take plenty of fruits and
vegetables every day. Fruits and vegetables are rich in
fibers, vitamins, proteins, antioxidants and minerals. They
are more filling so that your appetite is quelled sooner.
They are also low in calories.

4. Take plenty of water. A normal person should take at
least 8 glasses of water per day depending upon the climate.
If you are overweight, you must try to take more water to
flush down the extra waste and toxic matter in your body. Do
not wait to be thirsty to take water. Keep drinking water in
smaller amounts to keep dehydration away.

5. Keep a watch over your portion size. You should eat only
what is essential for you. In any case, do not over stuff
your tummy just to prevent wastage.

6. Do not skip your breakfast. If you are busy, it is
better to carry an apple, a banana or a pear in your bag and
eat it while you are in the train, or on the move. Just don't
eat nothing, especially for breakfast.

7. Do not skip meals because you are very busy. The best
course is to eat in small quantities so as to balance our
calorie intake throughout the day.

8. Understand food labels and claims. Sometimes we do not
find time to read and understand the details of the food
constituents on the labels of the packages. For example, a
package stating that the content is fat free does not mean
that it is low in calories as well. Note that knowledge is
power that can save you from being cheated.

9. Avoid sugary beverages and drinks. Juices, ice creams or
excessive sugar in your tea and coffee may add up to
needless and harmful calories in your system. Avoid them as
far as possible.

10. Keep a journal of your eating habits. Your journal or a
diary makes you conscious of your eating patterns and helps
you to regulate them. Moreover, you may also note down the
benefits or harmful effects of what you eat. It will help
you to make or maintain healthy changes.

11. Daily exercise can help you to burn the extra fat that
you consume knowingly or otherwise. Consult your doctor or
health specialist about the type of exercise that is
suitable for you. Visit a gym, go walking, jogging, cycling and
other games and sports to burn those extra pounds.

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