Healthy Diet – A Guide to Weight Loss

Here are some weight loss diet tips that can be followed anywhere, everyday:

1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
4. Take pita bread roll ups or wraps with salad fillings.
5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
6. Add alfalfa or mung beans to salad to get extra iron.
7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
9. Consult the doctor before beginning an exercise or weight loss program.
10. Slowly eat and chew each bite during meals as this would decrease one’s appetite.
11. Complete three small meals and two snacks everyday instead of one or two huge meals.
12. Use chicken stock when stir-frying. This will cut down on hidden fat.
13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
17. Look for a weight loss “buddy,” club, or support mates. This will motivate you to stay and enjoy your weight loss program.
18. Though it’s hard at first, try not eating 3 hours or more before bedtime.
19. Make pasta a fast food choice – preparing a pasta meal or salad will only take 10-12 minutes.
20. Chilli helps to speed up metabolism – even the milder varieties.
21. Try making omelettes without adding the yolks! A dramatic decrease in fat.
22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.
23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don’t be tempted to buy goodies.

Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.

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Drugs that Induce Weight Loss

Recent studies have shown that more people are getting overweight every year. This happens not only to adults but even to kids who have just started in school.

A lot of factors cause this to happen such as genetics, overeating, the type of food taken into the body and as people age, the metabolism slows down making it harder than before to burn the food that was just consumed.

There are many ways to solve this problem. Some have decided to undergo surgery, while others have decided to change the dietary intake and exercise.

Since this takes time and most people canít wait to get rid of the extra weight, these people have decided to take the fastest way out which is through the use of weight loss drugs.

In the 1950ís until the late 90ís, doctors prescribed drugs for weight loss. The drug works by increasing the serotonin levels in the brain that makes the brain believe that the stomach is already full and thus, increases the personís metabolic rate.

It was only after scientists discovered that these drugs had side effects and were related to cause heart valve disease that these were taken off the shelves.

Later on, new drugs were developed and prescribed by doctors and many of which are still waiting for FDA approval.

Most people have known friends or family members who have tried using diet pills and have seen tremendous improvement. The idea that a simple drug can change everything without the need to change the diet or sacrificing anything is very tempting.

This has made consumers spend millions of dollars every year and has given drug companies a lot of money making and selling the drug.

Diet pills can be purchased either over-the-counter or prescribed by a doctor. Even with the advances in medical technology, these drugs can still cause a lot of health related problems which can be unpleasant such as diarrhea and vomiting, harmful such as tightness in the chest and urinary tract problems and fatal such as a heart attack or a stroke.

An overdose of the diet pills can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.

The side effects vary depending on the lifestyle and health of the person and can be minimized as long as one consults the doctor first before buying it.

Should one decide to stop using the drugs, studies have shown that there are also side effects. These include noticeable mood swings, hyper-activity, and pain in the stomach, insomnia and nightmares, severe irritability, extreme fatigue, depression, nausea, vomiting and trembling.

A lot of clinical tests will show that the drugs taken to lose weight really work. But this can only work if it is done with a low calorie diet and an exercise plan.

A good diet should have food from all the food groups. This should have vitamins, minerals and fiber. A lot can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

A person can jog every morning or sign up and workout in a gym. Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.

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Weight Loss Exercise

A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.

It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.

In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.

However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.

1. Get quality Zzzs.

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.

In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.

2. Walk the walk.

It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.

3. Walk the treadmill.

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.

4. Seize the time.

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

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Burning Belly Fat

Specialists point out that one of the best options for burning belly fat is to combine cardiovascular training with resistance training and diet. Everybody seems to be saying: ‘Exercise, exercise, exercise!’, yet, the average person feels like he or she does not have the time to dedicate to fitness routines and complex weight loss programs. The truth is that you may be caught up in such a busy schedule with work and home tasks piling up that you find it difficult to make time to exercise.

Burning belly fat is not possible unless you take an hour to evaluate your condition and see how you can work towards meeting the fitness goals.

1. Determine which are the most time-consuming tasks of your day and which are the moments when you are less likely to be disturbed by others.

2. As it feels more difficult to exercise for burning belly fat in the evening, you could try to wake up half an hour earlier and go for a jog. Lots of people have reported outstanding results with morning cardiovascular exercises.

3. Prioritize! This should help you make some more room in your busy schedule. Burning belly fat goes on even when you rest if you manage to exercise between 30 to 60 minutes per day.

4. Even heavy duty house chores may help with burning belly fat. Lawn mowing or cleaning could burn some calories for you and improve the fitness level.

5. Eat fat burning foods to accelerate the metabolism. These are fruits and vegetables that accelerate digestion, and increase the number of bowel movements. Fresh food is also a valuable source of fiber, cleansing the body of toxins.

Burning belly fat could prove challenging given the fact that fat deposits are formed under the influence of hormonal changes, particularly in women, as they approach menopause. Men don’t make an exception either, as they struggle with abdominal fat too as they enter middle age, mainly because of the insulin resistance.

Talk to a physician if it seems like your exercise routine and healthy diet seem to remain inefficient against overweight. Abdominal fat also accompanies diabetes and heart disease, and the physician might want to run some tests to rule out such conditions before giving you any advice. Under such circumstances, you need a clear picture of your overall health condition so that you can take measures for burning belly fat.

What to Know About Weight Loss Products

There are a lot of weight loss products that offer that fast weight loss results, however, are these really guaranteed? Could these products live up to their assurance of a fit body?

In US, there is an estimated 50 million people who try to lose weigh, unfortunately, only 5 per cent are successful. One thing’s for sure, beware of fraudulent claims and extreme high cost because there is no magic to losing weight.

Samples of weight loss products in the market nowadays:

∑ Diet Patch ñ this was already removed since 1990ís by FDA since they were proven ineffective.
∑ Magnetic Diet Pills ñ allegedly flushes out fat, but not.
∑ Guar Gum ñ causes internal obstruction.
∑ Electrical Muscle Stimulators ñ no proven effect.
∑ Eyeglasses that Suppress Appetite ñ These claims that the projected image on the retina decreases appetite. No proven fact.
∑ Weight loss earrings ñ through acupuncture, suppresses appetite.

There are also examples of weight loss products:

Diet drinks that are mixed with beverages or food are used as meal substitutes. A downside of this is that once a person stopped taking the drinks, they would eventually regain the lost weight after a short period of time due to feeling of emptiness in the stomach. Another is diet supplements and medicines that also donít work long-term. Over-the-counter pills that compose of phenylpropanolamine hydrochloride may raise blood pressure and palpitation. Ephedra on the other hand can cause serious side effects such as heart problems, seizure, stroke, and even death. E.g.:

ß Herbalife Nutritional Program ñ good as two meals, dieters may rely on shakes and follow artificial dieting methods and just donít want food to work into their lives.
ß Mega-Thin 100 Formula ñ Its formula contains an anti-fat weapon, however, diet is not emphasized thatís why itís concluded that it has an appetite suppressant.
ß NestlÈís Sweet Success ñ recommended to take three times a day and it does not promote healthy eating habits. Weight loss is difficult to maintain once intake is stopped.
ß Ultra Slim Fast ñ this plan requires regular exercise but does not teach good eating habits.
ß Diet pills with Ephedra and PPA ñ many of these have enclosed diet plans. Slimming can come from the diet plan and not the pill intake and there are risks of adverse side effects.
ß Chitosan products ñ contains fibers which were taken from shellfish that may cause diarrhea, bloatedness, and gas. This will only work if a low fat diet is practiced.
ß Chromium Supplements ñclaim that products will lower blood sugar, body fat and cholesterol but causes anemia and even memory loss. Studies show only minimal or no beneficial effect at all.
ß Green Tea Extract Products ñ known as strong anti-oxidants that help lower cholesterol and triglycerides, and promote weight loss, however, the caffeine content could cause insomnia and restlessness.
ß Algae Tablets – Spirulina contains significant nutrients that can be an acceptable food when used as part of a varied diet but are very expensive.
ß St. John’s Wort Supplement – Claims that it will suppress appetite and promote weight loss but it could lead to gastrointestinal discomfort, tiredness, sleeplessness, and arouse allergic reactions.
ß Glucomannan Products ñ claim that two capsules before each meal decrease food absorption. Known as food thickeners but not yet proven safe or effective. Weight loss will only happen if good diet plan is followed.

Even if you plan on using over-the-counter weight supplements or even participate in a weight loss activity, the verdict is that you still have to eat fewer calories than you burn to lose weight. When choosing a weight loss product or program, collect as much information as possible.

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