Weight Loss Tips

Weight Loss Tips — No Comments
27
Jan 11

Weight loss lessons for all of us

We live in a society where being thin is ideal. Images of rail-thin supermodels and waif-like movie stars adorn every billboard and television screen. We idolize people who are the thinnest of the thin-the thinnest five to ten percent of our population. It’s ironic that we’re also a nation of “super-sized” portions. The average portion size at a U.S. restaurant is more than 25% larger than our European counterparts.

Unfortunately, 64% of the American public is overweight and 33% of Americans are obese. Weight loss and maintenance are cornerstones of good health and happy living. Obesity is associated with type 2 diabetes, heart disease, stroke, cancer, obstructive sleep apnea, depressed mood, and more. For most, weight loss and weight management should be realities of life.

But for many a desire to lose weight or maintain weight loss doesn’t necessarily dictate success. Weight loss and weight maintenance are tough work and successful strategies vary based on how much weight a person needs to lose. Some people can succeed with diet and exercise alone, others need more invasive interventions like surgery. And even for those who are lucky enough to realize their desired weight, maintenance, although more straight-forward, can be even more difficult than the initial weight loss.

Weight loss: diet and exercise

The status of a person’s weight is best determined by their Body Mass Index (BMI). BMI is a calculation derived from dividing a person’s weight in kilograms by their height in meters squared. For the calculation-averse, a BMI calculator is available on the National Institutes of Health website.

According to the Department of Health and Human Services, people with BMI’s between 18.5 and 24.9 are considered normal weight. People with BMI’s between 25 and 29.9 are considered overweight. Those with BMI’s between 30 and 39.9 are classified as obese. Finally, people with BMI’s greater than 40 are categorized as morbidly obese.

For Americans who are simply overweight, self-control measures are a good place to start. Medical intervention is best reserved for obese individuals or overweight people who have medical problems or have failed self-managed diets on numerous occasions. Although exercise is important in any weight loss or weight maintenance regimen, research shows that diet is the most effective means of weight loss. A successful diet is a diet which is both balanced and calorically-restricted.

What does “calorically-restricted” mean? Everybody has a distinctive Basal Metabolic Rate (BMR). BMR is defined as the minimum number of calories needed to maintain life activity at rest. It varies based on age, activity level, genetics and sex (men have higher BMR’s than women). For example, a Mr. Universe body builder has a BMR that may be several times that of a bed-ridden senior citizen. In order to lose weight, a person must consume fewer calories than their BMR or maintain a diet equal to their minimum caloric requirements and burn off enough calories exercising to undercut their BMR.

According to the USDA, a balanced, calorically adequate diet that best approximates the BMR of an average American includes: 6-7 ounces of breads, cereal, rice and grain; 2 cups of fruit, 3 cups from the milk category, and about 6 ounces of meat, fish, nuts, poultry and beans. The USDA has developed resources that help people determine a diet which best approximates their own individual BMR based on their height and weight. These resources can be found at http://www.mypyramid.gov.

All diets must be balanced because despite equivalent calorie counts not all types of food are equal. For example, a calorically-balanced diet high in trans-fats can damage the heart and facilitate the conversion of dietary fat to body fat. A balanced diet is a diet high in fiber (fresh fruits and vegetable) and low in saturated or animal fat. Trans-fats, often found in fast and junk foods, should be avoided altogether.

So what about diets like the Atkins or South Beach? Fad diets like the Atkins or South Beach normally serve as quick-fix panaceas. Few if any dieters can sustain the weight lost from such drastic dietary change. For many, eating only meats and proteins can only last so long before it’s back to the cookies and cakes. Health researchers have found that people can only restrict their eating patterns for a short period of time before they crave the variety of a more balanced diet.

For overweight people intent on losing weight, exercise is also important. Exercise is the “yin” to diet’s “yang.” Exercise increases a person’s BMR, maintains lean muscle, improves mood, burns off calories, and prevents disease such as diabetes and high cholesterol. Any exercise program should take into account the health and physical conditions of the person planning to work out. A good place for most people to start is walking between 150 and 200 minutes a week (30 minutes a day).

There’s a certain psychology of weight loss. Taking advantage of how we perceive our world can facilitate our desire to lose weight. Health psychologists and weight loss experts have devoted lifetimes to studying what works and what doesn’t. The following are just a few pointers from a long list of useful “mind tricks:”

* Logs and contracts: All people intent on losing weight should keep logs of how much they eat and how much they exercise. Logs help put everything in perspective and help dieters plan out what they need to do. Diet and exercise contracts also help people lose weight. By writing a contract in concise and specific language, people make an obligation to themselves or others (for example another like-minded dieter) to devote themselves to losing weight.

* Stimulus control: Certain environments serve as keys or triggers to eat mindlessly. Good examples of mindless eating environments include sitting in front of the television watching “American Idol” or playing video games. Dieters should limit eating to one area of the house like the kitchen or dining room.

* Altering the act of eating: Most people eat too fast. By consuming food quickly, people end up not realizing that they’re already full. It’s important for dieters to slow down and enjoy their food.

* Social support: No dieter is an island. It’s best to enlist the help of friends and family when losing weight.

But inevitably most diets fail. People often underestimate their caloric intake and strive for unattainable weight loss goals. Worst of all, dieters oftentimes end up gaining back weight in excess of what they lost. Many people develop an unhealthy history of failed diets and chronic weight loss and weight gain (“yo-yo dieting”). For some failed dieters, more intensive methods of diet and weight loss are beneficial, like Weight Watchers or medical supervision by a physician or health care professional. Others may need to pursue more invasive interventions.

Weight loss: pills and “going under the knife”

Many people never achieve desired health and cosmetic effects from diet and exercise alone. There are other options.

Certain obese people with BMI’s between 30 and 40 are eligible for drug (medication) therapy. “Pills” include antidepressants, stimulants and medications like Orlistat which decreases the absorption of dietary fat. At best, medication only results in moderate weight loss ranging from 10 to 15 percent and ceases once a patient stops taking the drugs. Furthermore, all medications have side effects and weight loss pills are no different. For example, because of their high addiction-potential, stimulants are only recommended for short-term use.

Bariatric surgery is the best option for people who are morbidly obese (BMI’s greater than 40) or people who are obese with BMI’s greater than 35 and have medical problems such as diabetes, sleep apnea or coronary artery disease. Bariatric surgery has proven to curb medical conditions such as diabetes, heart disease and sleep apnea and drastically improve quality of life. There are two types of bariatric surgery: restrictive and malabsorptive.

Restrictive bariatric surgical procedures such as the gastric laparoscopic band (LAP-BAND) are becoming the most popular option for most morbidly obese patients. Restrictive bariatric procedures reduce the volume of the stomach and cause people to feel fuller faster. The LAP-BAND surgery involves placement of an adjustable band around the top of the stomach by a highly-qualified surgeon. Procedures such as the LAP-BAND have few medical repercussions and less than one percent of all people undergoing such procedures die afterwards. Qualification for the LAP-BAND isn’t easy and varies by insurance carrier, but most insurance carriers require a history of failed attempts at diet and exercise and a battery of health visits with nutritionists, psychiatrists and other health professionals.

Furthermore, anybody desiring to undergo the LAP-BAND should be ready for a long commitment. The band must be rigorously maintained after surgery. Nevertheless, the LAP-BAND is an excellent option for those interested in losing a large amount of weight gradually and maintaining this weight loss.

Malabsorptive baratric surgical procedures such as the “Roux-en-Y” are more effective, resulting in more weight loss, but are also more dangerous. Patients receiving such surgical intervention have a surgeon remove part of their gut to interfere with absorption of foods. Following surgery, patients must be careful to eat certain types of foods and take proper nutritional substitutes. Furthermore, unlike the LAP-BAND, malabsorptive bariatric procedures are irreversible and carry a higher risk of medical problems stemming from nutrient deficiency, small bowel obstruction and infection.

Weight maintenance: a most difficult path

So you’ve lost the weight or you’re happy with the weight you are at, now all you need to do is to maintain. But in this land of plenty, weight maintenance is difficult. Seemingly, candy bars grow from convenience store counters and McDonald’s line every major throughway. What’s the health-conscious John Q. Public to do?

Now more than ever maintaining a healthy well-balanced diet and exercise regiment is integral. Lifelong diligence is key. Additionally, cosmetic medical procedures like liposuction can help remove and contour subcutaneous fat.

As with weight loss, there’s a psychology to weight maintenance:

* Visual cues: Health researchers, most notably Dr. Brian Wansink author of “Mindless Eating: Why We Eat More Than We Think,” find that people eat with their eyes not their stomachs. For example, Dr. Wansink found that people presented with a “bottomless” self-refilling bowl of soup ended up consuming 73% more soup than they would have otherwise. Furthermore, they didn’t feel any more sated after doing so. Without a point of reference like an empty bowl, people just keep on eating. Anybody who’s interested in maintaining their weight can take advantage of this simple psychology by buying small plates, smaller bowls, 100-calorie “snack” packs, and avoiding all-you-can-eat buffets altogether.

* Taking a day off: Health researchers also discovered that once physically fit people lose restraint they are more likely to keep on eating. In a quaint experiment, researchers fed obese and physically fit subjects a milkshake and then offered them as much ice cream as they wanted. The thinner subjects, who are normally restrained in their eating patterns, threw caution to the wind and ate more ice cream than their obese counterparts. This line of thinking influenced the common recommendation that everybody take off one day a week from strict diet maintenance. People intent on maintaining their weight should eat a bowl of ice cream and a couple cookies every Sunday night after “The Simpsons” instead of eating a candy bar every other day.

With respect to weight loss and maintenance, everybody controls their own destiny. It’s important for all of us to realize that healthy living is within our control. Determination is the key to proper weight loss and maintenance. We all hold the keys to our own slimmer and healthier selves.

Dr. Amir Rassoli, a long-practicing internist and emergency room physician, heads the Center for Beautiful Bodies (http://centerforbeautifulbodies.com), a premier cosmetic surgery clinic in Houston, TX.

Pregnancy Weight Loss / Weight Loss Tips — No Comments
27
Jan 11

10 Ways to Lose Pregnancy Weight

After the euphoria of having a new baby in the family, the concern of excess fat all over your body starts to sink in.

But Wait!

Here are some techniques you need to know just as you think of losing weight immediately after pregnancy. Remember, you have to provide enough time for your body to recover from the physical trauma of giving birth. This is not an appropriate time to get rid of food intake and go on diet. You need more than enough energy to meet the odds of babysitting and other demands of your infant.

Here are top 10 ways to lose Pregnancy weight:

  1. Ensure to bring with you some healthy finger foods such as raisins, wheat crackers, and nuts. Do away from buying processed foods or junk foods for it contain high amount of preservatives and sugar. Go for healthy snacks that are handy and easy to bring.
  2. Keep yourself hydrated at all times. Drink at least 10-12 glasses of water a day. Water is a very good substitute for high sugar beverages such as colas, sodas and juices. You may go for a squeezed fresh lemon added with small amount of water. You can also try flavored seltzer water that contains zero calories.
  3. Eat whole grains. Complex carbohydrates found in whole grains are your fuels to more energy. Also, this does not trigger the increase of insulin and therefore prevents storage of extra fat.
  4. Eat lean meats. Be careful when you choose to eat meat, it should be lean and fresh. Go for boneless chicken and leanest cuts of beef. Remember to eat only small portions.
  5. Check the label. Don’t get tricked with foods labeled non-fat, it is sometimes just a part of marketing deception. The truth is – for you all you know – some contains high calories, hydrogenated vegetable oil and high fructose corn syrup which are very unhealthy. So read labels carefully!
  6. Resist the desire to eat fast food meal. You can not watch what you eat when you start to feed your crave. If you can not fight it entirely, you may order salad, forget about burgers, fries, and pizzas.
  7. Breastfeed your baby to lose weight. Breastfeeding trims down fat store. It uses up to 500 calories as you breastfeed everyday. So the more you feed your baby, the more you can burn excess fat.
  8. Light exercise. Indulge in light activities that you can do at slow and easy pace. If the weather condition permits, you can bring the baby with you as you take a 10-minute walk outside. Each day, gradually increase the time up to 20 minutes. You can use snugli or sling, maybe baby jogger or stroller if your baby get too heavy.
  9. Increase exercise. Depending on how your body adopts, provide opportunities to exercise more frequent. You may use stairs instead of elevators and stroll in the neighborhood when you feel like visiting your friends.
  10. When all other techniques are not enough, you may consider enrolling in the gym. Just don’t go overboard. Do not overdo workouts as it may exhaust you a lot and the weight loss will not be easy to achieve.

So, there you got it, 10 Ways to Lose Pregnancy Weight! Always remember that you should put your health and your baby’s health on top of your weight loss effort. Never compromise losing weight in exchange of losing health.

Weight Loss Tips — No Comments
27
Jan 11

Health and wellness products – like you your own

Health and wellness products – like you your own

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Health and wellness products will mean very different things to different people.

Wellness can be defined as ‘the pursuit of a healthy, balanced lifestyle.

For the benefit of this article, wellness products are being looked at in the context

of ‘over the counter drugs, health supplements and health remedies.

While for some people, wellness products might be viewed as an aid to recovery

from illness, for others it might be a means of further enhancing some

aspect of their current health. The variety of and uses for such products

are as numerous as are the the definitions of wellness products or wellness

programs, depending of course upon who is promoting them at any given time.

Whatever your reasons for pursuing alternative care health or health and wellness

products, a common goal is to achieve optimised health and well-being.

There are powerful media images hailing the benefits and safety of many over the

counter drugs, supplements and health and wellness products, every where you turn

these days. They have equally strong claims of being the one and only miracle cure

or solution for one ailment or another. How accurate are these claims though, and

what are the real costs to you in monetary and health risk terms?

Immediately after reading this article, go take a look and do a quick add-up of the

total cost of all the health and wellness products you currently have in stock. I’m

sure the figure will surprise you just as much as learning about the very real and

harmful side effects which can be caused by some of these drugs or supplements

that are supposed to be contributing to your overall state of wellness.

You may also be surprised to know that many of the ‘over the counter drugs you

buy on a regular basis, simply treat the symptoms and not the real health issue.

Needless to say, this approach of focusing on the symptom, side-steps

the crucial requirement of getting to the root cause of your condition or whatever

it is that ails you.

You’re most likely to pursue a wellness product either because you are becoming

wary of the adverse effects of chemically produced drugs or because you’re keen to

recover from ill-health and improve a specific health condition. In some instances it

might be that you just want to optimise your current state of good health.

While some health and wellness products can be an effective measure toward

improving your health, you should note that long-term use of certain over the counter

drugs and some supplements can cause you more harm than good, with the long-

term implications far outweighing any short-term benefits. You may well find that

you are paying far too high a price on the basis of a mere quick fix promise.

For thousands of years, people in lands far and wide have used natural homemade

remedies to manage their health conditions and wellness needs, without manufactured

health and wellness products, that can be detrimental to health. They have purely relied

upon attaining or maintaining health by plants or by other natural means.

It could be argued that with the emergence of chemical and pharmacological methods,

many forms of this natural means to health and wellness have declined. In fact, even

by todays standards, there are many so-called under-developed countries where

inhabitants’ rely on nothing more than homemade health and wellness products,

gained via natural methods of plants or plant-based extracts.

While conventional medicine relies on scientifically backed research to substantiate

effectiveness and safety. In contrast, similar cannot be said about some alternative

medicines or health and wellness products. There is no such requirement but their

promotion as regard effectiveness are deemed sufficient in themselves as support

for therapeutic or wellness claims.

Herbal remedies in general are harmless, however, certain claims being made by

some health and wellness products promoters, (under the banner of being

‘natural’)) can insinuate their health and fitness products being the

exclusive answer to your health condition or wellness questions, thus putting you

at great risk. Secondly, how open are they being about what’s really inside? You

should always consult your physician over any health concerns, as well as discussing

with him/her your intention or choice of alternative means for treatment with any

health and wellness product or remedy.

Multi-billion-dollar industries have long weald their power by way of

lobbying to gain exemption from FDA regulation. This has been exactly the

case, according to the Skeptical Inquirer, who, on commenting on

the ‘dietary supplement industry back in 1994, states – “Since then, these

products have flooded the market, subject only to the scruples of their

manufacturers”.

The above point is an important one to note in that, while health and wellness

products manufacturers may list ingredients and quantities being used in

specific health and wellness products, there has been no real pressure on them to

do so, or to do so accurately. Furthermore, neither has there been any

watchdog body to ensure they are penalised for this failing.

So, what are the alternatives open to you? Increasingly, more and more people

are turning to do-it-yourself health and wellness homemade herbal remedies.

The distinct difference being that in making your own health and wellness products,

you are in the driving seat. Not only do you have a full awareness of exactly

what the ingredients are and the true quantities, but with the appropriate level of

guidance from a reputable practitioner, you’re more conversant with any health

implications, if any.

With the right know-how, you too can draw on the old-fashioned yet effective

sources to greatly improve your health. For instance, using naturally prepared

herbs, vitamins, minerals and nutritional supplements, essential oils and flower

essences to create real healing solutions that deal with particular health

conditions rather than just the symptoms.

It is in the interest of a health and wellness product manufacturers to promote their

products as being the only option open to you. They don’t want you to know about

the abundant natural resources and health-giving potent attributes of herbs and home

remedies which have been used effectively for thousands of years. You see, these

remedies cannot be patented because you can make them yourself and at a

fraction of the cost.

Whether your goal is to overcome illness, drugs intolerance, allergies or just to

optimise your already good health, with a little know-how, you can start making

your own health and wellness products and remedies, using nothing more than the

readily available natural resources in your home and garden. Not only will you

save your hard earned cash, you also alleviate the risk of serious or harmful

additives and side effects.

Are you interested in learning more about how you can treat numerous common ailments without the harsh side effects, using nothing but natural herbs, vitamins

and nutrients you prepare yourself at home? For instance, did you know that

placing yogurt on your face help to bring water from the deeper layers

of your skin to the surface, moisturizing your skin for the rest of the day and hiding

wrinkles?

Here are just a few more of the many quick and effective remedies you can learn

to make:

1. Natural laxatives

2. Beauty recipes

3. Skin care and cleansing preparations such as acne treatment

3. Herbal shampoos as well as how to treat hair loss

5. Dermatitis

6. Menstrual Pain and PMS Symptoms

Olga Graham is a qualified social care practitioner, life coach and founder of the Health Womens Healthy Living Goals website for women. To read this article in full or to learn how to make your own health and wellness remedies, visit:
http://www.health-womens-healthy-living-goals.com/health-and-wellness-product.html

Get your FREE Inside Insight Newsletter and Health and Beauty Tips e-book:
http://www.health-womens-healthy-living-goals.com/health-womens-free-newsletter.html
Learn to set effective health goals:
http://www.health-womens-healthy-living-goals.com/Free-Mini-Goal-Setting-Course.html

Weight Loss Tips — No Comments
27
Jan 11

Eight great weight loss tips

Here are some great, weight loss tips to help you reach your fitness and body composition goals. Why eight weight loss tips and not ten…or even fifty weight loss tips? I want to keep it simple so that there is an increased chance they might be followed. All the weight loss tips in the world won’t do a bit of good if nobody can remember to follow them. You don’t even have to follow all of these tips. For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.

The most important weight loss idea has to do with the Law of Thermodynamics. This law means that in order to lose weight, you need to spend more energy than you take in. In order to gain weight you need to take more energy in than you put out. So, losing weight is simple; eat less food while moving more often! The weight loss tips below are just ways to take advantage and make more efficient use of this unavoidable law of nature.

Weight loss tip #1: Don’t go On a Diet! Yep, I said it, don’t go on a diet. Most people can’t stick to a diet for a long period of time. They get discouraged and quit. You need to make healthy changes to last a lifetime, not look for the next fad quick-fix. Does this mean diets and diet books are bad? Certainly not, you may be in the minority who find one that works for you. If not, you still can learn something about nutrition that you can apply to your eating habits. Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.

Weight loss tip #2: Make 1 small healthy change that you can live with today! For me, that was cutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories. Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip #6). What do you drink instead? Cold water!!! Not only is water healthy, one once of cold water will burn one calorie when your body heats is up. So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).

It doesn’t have to be sugary drinks. It could be cutting out desserts, or limiting them to once or twice a week from every day. Try replacing one un-healthy snack per day with a healthier one. You pick one that you can stick to (but start drinking more water anyway).

Weight loss tip #3: Eat breakfast! There’s a reason for the cliché about breakfast being the most important meal of the day. That’s because after fasting all night, your metabolism is at its lowest point in the morning. You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein. If you don’t, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing keeps this from happening and gives you energy to start the day.

Weight loss tip #4: Eat 4-6 smaller meals per day instead of 2-3 big ones. The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner. There, that’s 5, good enough. A piece of fruit makes a great snack. By spreading your energy intake out in smaller, more frequent increments, it will increase your metabolism (you will burn more calories) because your body never thinks it is starving.

Weight loss tip #5: Reduce stress. Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress. Simply put, the adaptations our body does in response to stress are contrary to weight loss. The release of cortisol promotes fat storage and suppresses the manufacture of other hormones that promote building of lean muscle mass. Try yoga, try meditation, try a hobby or punching a heavy bag. Just do what works for you to lower stress.

Weight loss tip #6: Determine how many calories you need to maintain your current weight, and how many you need to reduce per day to meet your weight loss goals. Step 1: Determine your basal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your body weight ____ X 10= basal metabolic rate.

Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a “lifestyle factor” based on how active you are. A note on the formula: it is just a rough estimate, females will need a few less calories (perhaps 200) than this formula indicates. Males might need 100 more. As you age, you will require fewer calories as well to maintain weight. So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).

For sedentary people (office workers, people who mostly sit or drive all day) use 1.4. For moderately active people (people on their feet all day like wait staff, service industry, moderate exercise) use 1.6. For very active people (jobs with lots of physical labor, movers etc., athletes) use 1.8. If you think you are in between two of the examples, then you can split the difference.

Let’s plug some numbers in: Weight 195 pounds, office worker. 195X10 = 1950 calorie basal metabolic rate. 1950 X 1.4 = 2730. This is roughly how many calories they need to consume to stay at 195 pounds. It’s not an exact science, but should be very close and is a great starting point.

Now you can set your weight loss goals based on how many pounds you want to lose and in what time-frame. The maximum sustainable healthy weight loss level is about 2 pounds per week. In order to lose 2 pounds per week, you need to decrease your energy intake, and/or increase your energy output, by 1000 calories per day. A 500 calorie per day reduction will result in a loss of approximately one pound per week.

So, losing 40 pounds will take 20 weeks, or about 5 months at 2lbs per week. If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day. From our example above, to lose 2 lbs per week, they would either need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories worth of exercise averaged out over each day.

Weight loss tip #7: Keep a food log. Write down everything you eat for 3 days (every single calorie!) then total up the calories and divide by 3 to get an average. Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day in order to reach your goals.

Weight loss tip #8: Move more! This doesn’t mean you have to start some grueling exercise program. In the beginning, just look for ways to move a little more than normal. Take the stairs instead of the elevator. Walk to the store down the street, or the park instead of driving. When you do start an exercise program, start slow and easy. No more than 3 days per week in the beginning. Twenty minutes of walking 3 times per week is a great start. Or, 3 shorts workouts at the gym or at home per week. This will start to increase your caloric expenditure so you don’t have to cut quite so many calories out of your diet and still lose weight.

Like diets, most people overdo it when starting an exercise program, then burn out and quit. It’s OK to miss a few workouts, or even have a rough week and not workout at all. No reason to quit in frustration, just start up again next week.

That’s all the weight loss tips I have for ya…just remember that slow and steady wins the race. You didn’t get overweight in a short period of time…it will take some time to lose the weight as well. Make one change at a time, add to it when the previous change becomes part of your lifestyle. Stop making changes when you are happy with your results, your health and lifestyle. The good news is you can start making some small changes today that will last a lifetime and have you feeling better, being healthier and living longer.

Brian Stramel is a certified personal trainer with a passion for helping people reach their fitness goals. Learn more about weight loss tips, fitness and kettlebell exercises at http://www.fitkettlebell.com

Weight Loss Tips — No Comments
27
Jan 11

Weight Loss Supplements to achieve your weight loss goal

Supplement is a word defined as such by Webster: something something added to completed or a lack of balance. Even so; company market some weight loss supplement to think that their products as magic pills and some consumers as such you.

I think beneficial if we learn look weight loss supplements past the hype and use in addition to eating habits and increased physical activity can be improved.

Know what you want from your weight-loss supplement:

Search ability or increased metabolism, decreased appetite, Carb blocker? what is the manufacturer promising? What are the active substances and which studies and dosages were worked on you?

Search for reviews and recommendations:

This is something I almost didn’t want to mention because reviews and testimonials can be very controversial. Reading weight loss supplement reviews and testimonials will need to think for themselves and to determine if the review or testimonial show valid or does not. Recently read I a review for a weight loss product that something it said: “I did not know how this drove product I won on as I always do and actually eat weight on this product.”My interpretation is that the person probably not carefully monitor what you ate.Were before the “food, what you normally eat” weight gain and you had this pill magically lose weight verursachen.Auf of the other hand, is a testimony expected the weight loss that says, “I eat nothing I want and am to lose more weight!” equally suspicious to mir.Gewicht loss product testimonials and reviews can be helpful in your decision if you through the hype and incomplete information weed. Search for clues how: this product acceptance of customers appetite? Have the customers experience more energy? Was the reviewer nervous?

Is it too good to be true?

We have a tendency to believe what we want to believe. But if it weight loss supplements with ourselves be honest. Are the claims are exaggerated? Is the company tell us, we don’t need to change our way of life?It seems the company wants us to lead a healthy lifestyle or the company wants to sell millions of pills? remember weight loss supplements so that you achieve your goals, not contribute to the completion of your weight loss goals go.

Best seller of means not always the best product.

I was very serious addition and visited a Convention that you sponsored a distributor for a branch of an undertaking. Of the speakers talked about claims claims make when trying to sell product and how not to us all claims were not backed up by science. Someone asked the question about other companies and why could make weight loss claims absurd, and such experience great sales, while we could only State scientific fact.The speakers take note that these companies would sell millions of dollars value of product, but you would not earn repeat customers and more than likely would not even exist in the long run.Ask if the product you are interested in is a best seller because of the hype or because the company is reputable and has a weight loss quality product.

Be the company has been around for a while?

While the fact that a company is new does not mean it is low quality, has a company that for years generally satisfied customers.

Carefully read the instructions and warnings.

I knew that a lady, taking a Chitosan product and was sick.Asked me about it and I asked you quickly when she was allergic to shellfish you was.Luckily for you, it was only a mild allergen and seriously suffer.It was clear on the label; “do not take if you are allergic to shellfish.”Also have the mentality that if a pill is good two must be better. natural weight loss products can be very powerful and should be treated with respect.

Take a break from time to time.

Occasionally take a break of a stimulant from your weight-loss supplement therapy, especially, if you use a weight loss product, like enthält.Ich do caffeine or other powerful herbs even with my Multi Vitamin.Ich only think it’s a good idea to you from time to time give your body a break.

Conclusion:

I think weight loss supplements can your weight loss supplements goals to reach, I think also reach your weight loss goals without weight loss, but I have been always the type of person, each edge wanted I get supplements use weight loss kann.Also if you’re like me, and decide your weight think about loss goal as Tabelle.Ein is leg three legs, healthy diet, a leg activity and the other leg is your weight loss Ergänzung.Entfernen all a leg, and the table fallen.Verlassen will affect only a leg and your weight loss goal do werden.kaufen carefully a have realistic expectations, follow safety guidelines and reach your weight loss goal!

I wish the best of health!

Bill men

Bill gentlemen is the webmaster for weightloss articles.com of all weight loss linked to! weight loss success stories, product reviews, exercises, articles, weight loss recipes and Diät.Alle free and all designed to help you lose weight!

http://www.weightloss-articles.com

Firm Belly / Lose Belly Fat / Weight Loss Tips — No Comments
27
Jan 11

How to Get Rid of Love Handles

How to Get Rid of Love Handles

get rid of love handles

“Love handles” is a less direct term substituted to that bulging area on sides of your abdomen – a euphemism for belly fat!  To get rid of your love handles, have total body fitness and weight loss all over again.  You can start with cardio exercise program at your home. On the other hand, if you want more specific exercise that directly targets to get rid your love handle region, you might consider the following list.

Exercise 1.

Simply lie on your stomach and slightly lift your head up. You can place your upper extremities at yours sides or flex them with your elbows resting beside you. Then, slowly lift your feet and knees off the floor and flutter your legs alternately in a rapid manner. Have this for 20 seconds. With 20 seconds rest, repeat the activity. This exercise strengthens your back, creates a balance in your trunk and reduces fats on the on your back.

Exercise 2.

Lie flat on your back with your knees flexed. Lift your head up slowly and place your hands at the back of your head without interlocking your fingers. Twist your body to the right, drawing your left elbow to the right knee and extend your left leg out. Now, do the process in your left. Repeat for 25 times. This exercise will work your internal and external love handles, as well as the two muscle groups that rest around your waist called rectus abdominis.

Exercise 3.

Assume standing position with your feet about a foot apart. Relax your knees. Then, twist your trunk to the left and make sure you keep your hips and legs still. As you twist to the left side, do a punching motion by moving your right arm across and in front of your body. Alternately do the same with your right side. Repeat for 100 times. This exercise will help increase your heart rate as well as burn some calories in your abdominal area.

Now, there are three simple exercises that you can do to remove Love Handles. As you can see, it doesn’t need to be a complicated exercise, just simple but consistent one. If you want to learn more about how to remove even more unwanted love handles from your body, then I highly suggest you to check out Rob Paulo’s fat burning furnace.

Weight Loss Tips — No Comments
27
Jan 11

Weight loss tools for success

Weight loss can be a great challenge, and as with many challenges, you need the right tools of the trade to meet and beat the challenge. Weight loss tools can be the key to your weight loss success.

There is today a lot of weight – loss – tools verfügbar.Gewicht loss tools can to interactive weight loss calculator tips, tips and equipment everything from simple weight loss and exercise tools on the Web found.

Interactive online weight loss calculator

Find many weight loss tools where you can get online instant results, by plugging the relevant information and the results calculated online. Interactive online tools are convenient and are often free on many websites. You can bookmark the page or pages you need and then come back and use the computer every day.

BMI calculator – Your first step is to use a body mass index (BMI) calculator.This calculator will tell you if you are overweight.

Based on your height and weight fall into one of the four categories are normal, overweight or obese; underweight. BMR Calculator / weight loss calculator marooned tool uses your gender, age, weight and height to the amount of calories you burn while to determine the rest.

This is known as your basal metabolic rate and is the starting point for calculating calorie intake for weight loss.

Some BMR Calculator are a weight loss calculator. Importance of the computer begins with your BMR and then adds in the activity level and creates a recommended calorie intake for weight loss. The recommended calorie intake is generally a 500 to 1000 calories-deficit according to the computer.

Calorie intake calculator – if you know what is your caloric intake for weight loss, then you a meal plan and exercise must build plan to meet calories intake requirements. This is where a calorie intake calculator useful. This calculator will tell you, how many calories in the food item you select. Many of these calories computers can to search a database of thousands of different foods. Exercise Calorie Calculator – there are a few ways to create a calorie deficit to lose weight. Can reduce the amount of calories you consume, can exercise to create the deficit or reduce calories of combing both eating less and exercising more Add.This is where an exercise calories calculator is required.If you plan your daily routine exercise Add then you need to know how many calories burned during exercise.

Target heart rate calculator-this is another critical weight loss tool, if you are planning your weight loss plan exercise system.the want to ensure that you train within your heart rate target zone.This calculator uses your age to determine your maximum heart rate and make you your heart rate zone is typically 50% until 85% of your maximum Herzfrequenz.Sie want to make sure, that you in the exercise in this heart rate zone.
Off-line weight loss tools

Alongside online weight loss tools find many helpful off-line weight loss tools, such as a weight loss chart a calorie – intake – diagram and a weight loss Zeitschrift.Diese offline tools are to record and used to keep track of information as it comes during the day.

For example, as you breakfast food, you can include with a printable weight loss journal food that you eat so that you don’t forget later in the day you can look up sind.Dann calorie content, the use of interactive online calories intake calculator and transmit the information to your offline calories recording chart.

These offline weight loss tools can create something or you can use on many sites you can download and on your computer program.it plays no role when you create your own tools or what interactive online weight loss you tools use only safe, use weight loss tools to be successful in your weight loss goals.

Find free interactive Weight loss tools.

Author Julie Barros is the creator of www.exercise4weightloss.com where to find the exercise and weight loss tips, reviews of weight loss, weight loss tools and more.

Weight Loss Surgery / Weight Loss Tips — No Comments
27
Jan 11

How effective is weight loss surgery?

For severely overweight control that have failed to see results from diet and exercise alone, weight-loss surgery has become the safest and most effective means of achieving significant weight loss. In fact, studies have shown that with diet and exercise alone, nearly 95% of obese patients will gain all the lost weight back within 5 years. On the other hand, long term success rates for weight-loss surgery – including the LAP-BAND procedure – are spines high, allowing patients to maintain a loss of between 50-70% of their excess body weight.Though there are many factors that can impact an individual patient’s weight-loss success, weight-loss surgery is simply the most effective long term weight loss and healthy lifestyle solution for severely obese patients.

Studies show that most patients that undergo weight loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure.Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP BAND patients, as the LAP-BAND procedure allows for more gradual and natural long term weight loss.

From a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50 – 60% loss of excess body weight 10 years after the surgical procedure.However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a body mass index (BMI) of at 35 with a health least condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds.But the patient is really the leader behind achieving these results.

While patients will certainly look and feel better after weight loss surgery, there are of so numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.

But there are other ways to measuring success with weight-loss surgery, like the LAP-BAND system. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in seat on airplane.

While most patients that undergo weight loss surgery experience incredibly positive results, there are many factors that can impact the overall success of to individual patient’s procedure and follow-up treatment.Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.

Pre surgery weight

Generally speaking, the higher a patient’s pre surgery weight or BMI, the more excess weight the patient can loosely after surgery. However, recipients of weight – loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long – term diet and exercise. So, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight.Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.

Overall health

While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 diabetes typically loosely less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure.For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity – such as high blood pressure, depression, sleep apnea, back pain and diabetes – improved greatly following loss of excess weight and long-term commitment to diet and exercise.

Surgical procedure

As there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff.Prospective patients should inquire about their surgeon’s success rates with weight-loss surgery and listen to the experiences of former patients.Additionally, a patient’s weight-loss success may also be affected by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.

Diet and exercise

As most diet and exercise are two of the important factors in any weight loss plan, patients with the physical ability to exercise after weight loss surgery have increased chances of meeting their goals.To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient’s lifestyle.

Commitment

Ability to remain committed to suggested dietary guidelines, exercise regimens and any follow up care recommended by the bariatric outpatient facility is important for both short term weight loss and long term weight management.

Motivation

Patients that are motivated to loose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term.Most people did not find themselves severely obese overnight.It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will therefore not occur overnight.Successful patients find small victories along the way to celebrate and stay motivated.

Support

As weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure.Furthermore, as the ongoing weight loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network – including friends and family members that can join in on exercise and healthy eating.

Considering that significant weight loss can not only remedy many health concerns, but also improve an individual’s quality of life, the potential benefits of weight-loss surgery are plentiful.For severely overweight individuals that are unable to lose weight via diet and exercise alone, weight-loss surgery is the most effective method of losing weight – and keeping the weight off.

Carole S. Guinane, a Chief clinical officer writes articles about obesity and weight loss for New Hope Today.

Weight Loss Tips — No Comments
27
Jan 11

Are you a candidate for weight loss surgery?

In recent years has weight loss surgery was created as an incredibly effective tool help patients manage obesity and healthy lifestyle choices. However, weight loss surgery is that the key factors that used should understand to determine whether you are a good candidate for weight loss surgery such as LAP-BAND system for anyone so you.

Although there are several medical factors which can determine whether or not you are eligible for weight loss surgery; if you qualify, your commitment to the long-term weight loss process will significantly impact. the results you may want to consider some of these issues on your own, but meeting with a weight loss surgeon helps you need to understand both the procedure and the changes in lifestyle.

Body mass index

The body mass index (BMI) requests for weight loss surgery were originally set by the national institutes of health (NIH) and since the 1990s in the village.As a result, weight loss surgeon finds for patients with a BMI of at least 40 or a body at least 100 pounds over ideal Gewicht.Patienten with a BMI between 35 and 39 can weight for weight loss surgery considered be, when at least one health problems, relating to obesity, including but not limited to, diabetes, high blood pressure, sleep apnea, high blood pressure, depression and high cholesterol.
BMI is the most commonly used method of determining an individual’s level of Fettleibigkeit.Von TheBMI calculator provided by NewHope Bariatric use you can see where you are, inter alia the following BMI classifications:

o healthy body weight – BMI of 18.5 to 24.9

o excess body weight – BMI from 25.0 to 29.9

o overweight – BMI of 30 to 34.9

o strong overweight – BMI of 35 to 39.9

o morbidly obese – BMI 40 +

Failure of the traditional weight loss methods

Before you run accept must weight loss surgeon also determine if your patients have tried to lose weight on your own.In most cases, the surgeon requires that patients have tried traditional diet and exercise regimens before considering weight loss surgery and the results documented.And in some cases weight loss surgery patients medically supervised weight loss programs have involved.Weight loss surgeons use this information to determine whether your patients weight loss are obliged and lifestyle changes.Documentation is also important efforts towards the financing of weight loss surgery weight loss.Like weight loss surgeon insurance typically prospective patients require evidence of repeated efforts to weight without losing surgery.

General health and lifestyle

While there are many health conditions that can increase the urgency of weight loss surgery, weight loss surgeon requires all patients to meet the specific lifestyle needs, as part of the Programms.Um ensure that patients who experience to long-term success and improve your general health, weight loss surgery in the location searches it is important the surgeons for patients who smoke, drink and weight loss surgery consider pull vermeiden.Wenn drug abuse, these habits before the beginning of the process to beseitigen.Nach of surgery patients are are expected to smoke and avoid illegal use of drugs, while drinking limited should occur.

Commitment

Finally it is very important that all potential weight loss surgery patients permanent lifestyle changes werden.Nachdem have ensured that patients understand the risks and the rewards, the inherent in weight loss surgery both that need some insurance psychological Auswertungen.Als weight loss surgery is no magic bullet to delete obesity, it is important for all patients who need role to understand better eating habits and exercise in the recovery process to play in, most weight loss surgery procedures meet patients regularly with doctors, participation in support groups or medical specialists to support specific areas of follow-up to treffen.Die decision should have weight loss surgery not easily taken be and as a result, doctors and insurance companies will insist that all patients the procedure every part of the lifelong process is fully committed to.

When you try to determine whether you are a candidate for weight loss surgery, should your BMI and your past experiences with traditional weight loss Methoden.Wenn you, believe the listed criteria, you should consider both the benefits and responsibilities of weight loss Chirurgie.Obwohl you may be unsure if weight loss surgery for you is correct, a consultation is then carefully bieten.Am with a weight loss surgeon deeper insight in your condition and information about life after the procedure end if a good candidate for the procedure and feel prepared for the changes are necessary lifestyle, weight loss surgery can be the first important step towards a longer and healthier lives.

Carole S. Guinane, a head clinical writes articles on obesity and weight loss for http://www.newhopetoday.com new hope today.

Weight Loss Exercise / Weight Loss Tips — No Comments
27
Jan 11

The top 10 weight loss secret secrets

For many, weight loss seems like a difficult thing. Maybe you’ve tried things in the past…diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn’t come off at all, or it comes right back on.

Why do you think that is?

I believe that successful weight loss is based on a combination of sound nutrition principles, and regular exercise. Sounds easy, right? But here’s the catch…THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can’t seem to get results?

I’ve created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.

Now remember…I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, “Good thoughts are no better than good dreams, unless they be executed.” In other words, it’s not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.

Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around, and get yourself to where, and to who, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I’ll say that again…YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss, or any other venture you choose to pursue in life.

1. TAKE RESPONSIBILITY FOR YOURSELF

It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it’s finances, relationships, work, family, or health related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, “If only so and so had done this differently, I could have…” or, ” If only I had this, I could…” or anything like this, I suggest you stop and take a good look at the real reason why you don’t have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action, or purpose on your part?

Now, I realize this can be a difficult thing to do, and I don’t mean to imply that everything in every person’s life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person’s life, and can be entirely unrelated to a lack of action.

What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I’m saying YOU HAVE THE POWER TO CHOOSE how you interpret events, and circumstances in your life. If you choose to be a victim, then that’s exactly what you’ll be. If you choose to blame other people, or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!

If you’ve ever found yourself saying…”I just don’t have the time to exercise…I don’t like healthy foods…No matter what I try I can’t lose weight…It’s just in my genes to be heavy,” or anything like this, then just STOP!

I’ve got news for you, my friends. You have the time, you just don’t choose to make it. You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven’t tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle’s waist line looks like, I GUARANTEE you have the power to make your waist line look exactly the way you want it to.

Step 1 is to stop making excuses, and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!

2. FIND OUT WHY?

This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off….the big WHY. Why do you eat? I don’t mean to offend anyone, but I’m going to assume that if you’re overweight, you don’t only eat because you’re hungry, but for a variety of other reasons as well. A lot of people eat because they’re bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.

For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.

I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.

So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.

3. THERE ARE MANY PATHS…THERE IS ONLY ONE WAY

As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs…some no carbs…some say only the right kinds of carbs…some say meat only…some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?

The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success…the key for you as a health conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets work. What is the effect of “good” carbs on the body? What is the effect of “bad” carbs? What happens, on a physiological level, if you eat no carbs, or only carbs…I want you to understand the importance of finding out WHY.

The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want, and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU. One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.

So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food, or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. The key is to understand WHY it works, and then CHOOSE the one that is right for you.

4. DIET

Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which “diet” you choose, ultimately weight loss success will not be yours.

So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercise? Are you going to do a lot of anaerobic exercise? How often do you plan on exercising? How active are you in your daily life outside of exercise?

Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. The key is to choose the healthiest foods possible that fit your tastes, and that meet your requirements. Diets are not one size fits all.

Your body’s main source of energy is carbohydrates, which come in two forms; simple and complex. Complex are starches from grains and vegetables. Examples of simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.

Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered “essential” amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal based foods, chances are you have nothing to worry about. However if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals, and your activity levels.

Fats are often misunderstood. People shy away from high fat foods, consistently looking for “low” or “non-fat” foods, when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people “fat” because it is so calorie dense. One gram of fat has 9 calories, whereas a gram of carbohydrates, or protein has only 4. There are different types of fat, some of which are healthy for the body, and some which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods which contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.

Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn’t be having to attain weight loss success. The answer lies in understanding your body’s requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don’t try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.

5. EXERCISE

Exercise is such an important tool in not only losing weight, but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence and self image.

Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.

Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems which provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Every body is capable of great things. Every person has enormous potential. I’m not saying you need to climb a mountain, or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.

As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!

Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight through applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can’t ignore, or skip this. If you want to lose weight and be healthy, and you’re serious about it, then get serious about starting an exercise program…TODAY!

6. COMMITMENT

In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.

Know that if you’ve taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully it’s one you can maintain as away of life, and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.

No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen, until you reach your goal. Commit to your program!

7. CONSISTENCY

This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say “location, location, and location!” Well, for weight loss success it’s “consistency, consistency, and consistency!” It’s not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the “right” or “best” or “fastest” way to lose the weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.

This point is SO important. It’s small changes in the wrong direction…an accumulation of bad habits over the years that lead to weight gain for most people. You don’t just wake up one day over weight, and you won’t just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction…by accumulating good habits, and practicing them every day, you WILL make progress every day.

The important thing here is not to get discouraged…to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don’t punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I’m talking about?

It’s so important to choose a path, but even more important to STAY ON IT! Remember, it’s the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!

8. ACCOUNTABILITY

Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.

Find someone,…a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It’s A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.

The right person to keep you accountable depends on you. Just make sure it’s someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.

9. TIME

This is an important part of the weight loss process, and one which is often diminished, or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won’t “unhappen” all at once either.

I am sorry to break this to you, but I’m sure if you’ve tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this…THERE IS NO SUCH THING AS A QUICK FIX. Programs, or people who try to sell you, or tell you otherwise are out for your money, not your success.

If this is not what you want to hear, I am sorry. If you don’t believe me, that’s ok too. But how many times have you tried, how many different “fast” ways to take weight off have you tried, that haven’t worked?

This is because it’s a process. It’s a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It’s about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.

Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That’s right. Probably not what you wanted to hear. BUT THAT’S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you’ve chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I’m getting at here?

Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don’t be discouraged…BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!

10. BELIEVE IN YOURSELF

If you’ve taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you’ve tried things in the past, perhaps several times, and seen no results or seen the weight come back on.

But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You’ve taken responsibility for your actions. You’ve figured out why you eat. You’ve chosen a path based on your diet and exercise preferences and requirements, and you’ve realized there is no ONE right way to lose weight. You’ve COMMITTED to your program, and committed being CONSISTENT. You’ve found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now…believe in yourself!!!

You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.

I want you to succeed. Apply these principles to your life, and I guarantee your success. YOU CAN DO IT!

James Steffy, CSCS
Owner- A Perfect Fit Personal Training
For more information on exercise, diet, or weight loss, please visit http://www.APerfectFitTraining.com

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