How To Keep The Weight Off Once You've Lost It

If you are trying to lose some unwanted body fat or if you have reached your weight loss objectives, how do you stop putting on weight in the long-term? You now have healthy diet and have exercised to lose weight, and you look and feel good. The difficult bit now is to avoid weight gain by returning to bad habits and putting all the weight back on.

There are a few effective strategies which can help you maintain your new figure and help you stop putting on weight. They are easy to implement and provide a lifetime of benefits.
How To Stop Putting On The Pounds.

If conscious behaviors are carried out regularly enough, they become unconscious behaviors as time passes. If you take conscious control of your daily life you can avoid weight gain and not return to your unhealthy habits. If you have lost excess weight, remind yourself why you feel so good about the way you look and feel now.

Then write down why you lost weight to start with. Perhaps it was because of the health problems associated with being overweight? Or was it because you did not like the way you looked? When your reasons are big enough, it will stop you from sliding back into your old habits which lead to bad results. When you jot down your reasons, keep them somewhere where you can see them everyday.

Be Kind To Yourself To Avoid Weight Gain.

If you are having a tough time trying to stop putting on weight by not sticking with your health and exercise habits, don't beat yourself up. Malena Perdomo, RD, is a spokesperson for the American Dietetic Association, and she says that it is sometimes more difficult to maintain weight loss and fitness than it was to achieve your goals.

Our busy, fast-paced lives and constantly changing family and work schedules can throw out healthy new habits. If you recognize the occasions when you slip up, and don't be too hard on yourself. Feeling down about returning to bad health habits can lead to depression and anxiety, which can cause poor health and even more bad habits in the form of binge eating.

The next time you are reaching for some comfort food, ask yourself if you are really hungry, or if you are in search of an emotional snack. Remember the quickest way to revert to old bad habits is by totally depriving yourself of your favorite foods and not just only eating foods that prevent weight gain. Reward your weight loss and new figure periodically with treats and desserts and you will find it easier to stick to the fitness and weight loss program which helped you to stop putting on weight in the first place.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE ebook with over 100 tips to lose belly fat.

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Dr Oz Diet - How It Works

The Dr. Oz diet is designed around healthy living as opposed to simply eating with the aim of losing weight. According to Dr. Oz, weight loss is basically achieved by a healthy diet. The diet also aims at decreasing your waist line because according to Dr. Oz, decreasing of the waist line helps a great deal in improving your health.

The diet plan mainly focuses on disease prevention as well as the overall health of a person. It does not comprise astounding weight loss as it is for other diets, but when you follow it you will definitely lose weight. The major components of the Dr. Oz diet include lots of fibers as well as proteins that enhance a feeling of fullness which in turn suppress cravings for food. Carbohydrates such as brown rice and whole wheat pastas are recommended for this diet because they cause the body to burn fats as opposed to storing them.

With the Dr. Oz diet, you will be able to make small as well as simple changes to your diet and daily routine and achieve the best weight loss results without resorting to supplements and surgery. Another good thing about this diet plan is that it is not just going to help you lose weight for a certain occasion; it is going to benefit you in the long run due the many health benefits you will get from the foods and the daily routine.

A lot of people have indicated to have benefited greatly from the Dr. Oz diet. These ranges from the people who wanted to lose weight because they were obese, those who wanted a good body shape for their career, those who had tried other weight loss techniques but were not successful and many other people. Exercise is also recommended if you are on the diet plan to increase the activity level and lose more weight.

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3 Habits To Rethink For Weight Loss Success

Rethinking for your weight loss success begins with a clear understanding of how you gain weight. Everyone has their own calorie limit, and staying within yours can help you attain and maintain your personal healthy weight.. All of us need food to keep our body and brain functioning at optimum capacity. All foods provide the body with energy which is measured in units called calories. Extra calories (calories not burned) are stored and can result in extra pounds. The following equation is an easy way to remember this information.
Caloric intake minus calories expended (burned) equal calories stored

Our caloric intake is the sum of what we eat and how much of it we eat. For example, let's look at an individual between the ages of 40 and 50 who needs 2000 calories a day for normal activity and good health. From extra helpings or servings of favorite foods or snacks the extra calories consumed per day could easily range from 300 to 500 per day. This daily additional caloric intake could result in 3500 extra calories eaten per week. We know that calories not burned are stored by the body. Researchers tell us that 3500 calories stored is equivalent to one pound of body fat. Rethinking weight loss from a weight gain perspective gives you the edge you need to regain and maintain your healthy weight. Use these three habits to help you rethink and begin to enjoy weight loss success.

1-Be intentional Habit.

Think before you eat, and plan every meal. Dare to ask yourself the hard question... "is it worth the calories?" Enjoy your food, but eat less. Avoid oversized portions, and use smaller plates, bowls and glasses when you eat. Rethink the benefit of eating smaller nutritious meals, and eating pre-measured healthy snacks between meals. Eat until you are satisfied before you are full or the package is empty. If your goal is to have only a single serving, then check the total number of calories per serving and number of servings per package. Look at the label's serving size and compare how many servings you're really consuming. To keep it simple, if you double the servings you eat, you double the calories you eat.

2-Rethink skipping meals Habit

If you slip up and eat more than you should or eat too much what you shouldn't eat, avoid the temptation to compensate for the extra calories by skipping meals the next day. Skipping meals, especially breakfast, will not only make you feel hungrier later in your day, but can also and lower your resistance during a snack attack. Generally munching on junk food (which satisfies during a snack attack) will add to your daily total more calories than you can afford. Also skipping a meal not only leaves you less energized, but also increases your urge to become more sedentary and remain less active.

3-Rethink what you eat Habit

Setting a caloric goal for the day and recording what you eat keeps you conscious of what you're eating. The evidenced supports that keeping a diary of what you eat you can almost double your weight loss success. A food journal keeps you aware of how much you're really eating and lets you see, and make the necessary adjustments to stay on target for your healthy weight. Also, a written record holds you accountable, so you think twice (rethink) before you lose control and stuff your face. Finally, people who succeed at losing weight and keeping it off do this one thing habitually. They weigh themselves often, and keep a record of their progress. The evidence strongly indicates that seeing your weight on the scale at least once a week helps to reinforce the rethinking habit, by keeping you aware.

Want to learn more? It is never too late to change your habits. Visit http://www.optimumhearthealth.com

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Ask Your Fitness Trainer About High Intensity Interval Training

Living in Dublin, Ireland's capital definitely has its perks, especially if you want to exercise and not get bored. Many people enjoy working with a fitness trainer in Dublin, but working in a gym every day can get pretty boring. This is why when you want to get things more interesting you can always ask your personal trainer about combining you exercising routine with some high intensity interval training.

Dublin offers many opportunities, so you will always have something new to see. Those who would love to see a new part of Dublin each day can ask their personal trainer for advice and he will definitely have some ideas. If you want to get away from the noisy city for a chance and breathe some fresh air, Dublin has many parks where people can train freely and enjoy the fresh air. Phoenix Park, which is actually the largest urban park in Europe, is a place preferred by many Dubliners, so you could definitely begin your fitness adventure there.

Personal training in Dublin is more than just working out in a gym and high intensity interval training is something that works your entire body. When you want to explore something else than Phoenix Park, a walk around the city might be just what you needed. There are tours that can take you to the heart of the city and allow you to admire its important landmarks St Patricks Cathedral, Dublin Castle and many others.

In fact, you can probably find a different route every time you feel like exercising. Of course, always ask your fitness trainer in Dublin how often you should go train because he is the one who can tell you how to successfully combine this activity with your regular fitness program. One thing is for sure, he will definitely encourage you to take advantage of what this city has to offer and enjoy the moments when you train to the fullest. Please keep in mind that training by yourself is only a good idea when you have basic fitness notions and that without a professional trainer the exercising routine can be ineffective.

In addition, those who feel like doing high intensity interval training and at the same time getting in touch with Dublin's vibrant atmosphere, can choose to train on the banks of River Liffey, which will take them to the most important places of the city. They will see the city's historic landmarks such as Trinity College and the modern ones and even get some great ideas for new entertaining locations where they could go together with their friends during the evening. Combining this with your regular fitness routine is definitely something that can help your body get into the shape you wish and let your mind relax and admire the beauty of Dublin.

There are so many beautiful trails in this city, that you will always find something new every time you feel like training. Whether you want the relaxing beauty of a park or the vibrant feel of the city streets, Dublin has never disappointed its fans. So ask your fitness trainer how often you should go training and explore your beautiful city that always has something new in store for you.

To find a fitness trainer in Dublin or information about personal training in Dublin, please visit these sites.

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5 Tips That Will Help to Eliminate Belly Fat

One of the most common questions I get asked is how to lose stubborn belly fat. Belly fat is actually the most dangerous type of fat - besides aesthetics and looking great in a swimsuit, a large waistline can be an indicator to many leading diseases.

Unfortunately it takes a little more effort than a few sit ups in the gym, in fact your abs are primarily made in the kitchen! So how do you shape up and look fabulous in your swimsuit? And, most importantly become healthier? Incorporate these 5 things and you will be on your way to decreasing stomach fat!

1. Include HIIT Cardio

- Studies have shown that High Intensity Interval Training (HIIT) burns more calories and fat than long slow cardio sessions. Switching up your cardio routine by adding high intensity intervals and by combining cardio and strength intervals is an ideal way to increase your heart rate and boost your body's fat burning potential.

2. Get Rid of Sugar

- Eliminating sugar from your diet will help to keep your cortisol levels in check therefore decreasing the chances of your body to store fat. When you eat simple carbohydrates, such as candy, soda or baked goods, your pancreas creates insulin, a hormone that processes the food into blood sugar and moves it to your body's cells for energy use. If you eat too much high sugar and processed foods, your pancreas must produce a large amount of insulin at once, encouraging your body to start storing fat. This insulin spike then causes your blood sugar levels to drop quickly, leaving you feeling tired and hungry again.

3. Limit Dining Out

- When eating out, you want to avoid foods that are prepared, breaded, fried, creamed or crusted, as they will be likely high in fat. Healthier restaurant options are foods that are grilled, broiled or sautéed and are not covered in sauces, cheese and high fat dressings. It is in your best interest to think about these options so you are prepared when you get to the restaurant.
 
4. Get Your ZZZZ's

- Getting at least 7 hours of shuteye a night is important to getting and keeping a healthy body shape. Losing sleep changes hormone production, affecting your cortisol levels that cause insulin sensitivity, which eventually leads to belly fat. When you're tired you produce more ghrelin, which triggers cravings for sugar and other high fat foods. Not only that, but you end up eating more to sustain your energy late at night to keep your mind and body awake.

5. Eat Fat to Lose Fat

 - It takes fat to burn fat! It is NOT fat that makes us fat but the processed high sugar foods. Good fats include foods rich in Omega 3′s, like salmon, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.

Karen Gallagher is a leading fitness professional with an elite athletic background combined with over 18 years of knowledge and experience. Along with fitness competitions, Karen's main focus these days are her businesses Fit 4 Her personal training, Butt Slayer Boot Camps and Performance Coaching. She supports her clients with motivation, goal setting and nutritional programs to best suit their needs and goals and has helped hundreds of people to experience profound life transformations. Learn more at http://www.karen-gallagher.com

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5 Best Fruits And Vegetables For Good Health And Weight Loss

Different foods help our bodies to grow, to heal, and to keep the immune system running properly but what are the best fruits and vegetables for weight loss? It's really important to eat healthily, so let's look at five of the best fruits and vegetables for weight loss and good health to include in your diet.

1. Broccoli.

The cruciferous family of vegetables are the best vegetables to eat to lose weight and one of the most nutrient-rich of this group is broccoli. It contains nutrients that help balance out other food elements that cause the body to deposit fat in our abdominal area..

Broccoli is also an excellent source of vitamins C and K, as well as folate, vitamin B and fiber. In addition, it contains potassium, vitamins B1, B2, B3, B5 and B6, protein and calcium. Broccoli can help in reducing cholesterol levels which boosts cardiovascular health and fitness. It helps the body's cleansing system, aids vitamin D uptake and may also reduce our vulnerability to a number of allergies.

2. Blueberries.

The second on our list of the best fruits and vegetables for weight loss are blueberries. They are one of the best fruits to eat to lose weight because they have a low glycemic index (GI). This means they have a low impact on our blood sugar levels, so you won't get a sugar rush from eating blueberries. Eating foods with a low glycemic index is also believed to reduce the risk of developing type-II diabetes as well as coronary heart disease.

Blueberries are high on the nutrient-density scale as they are a good source of vitamin K, manganese and vitamin C. They are also a very rich source of antioxidants, which are believed to help minimize the risk of developing cancer.

3. Spinach.

Spinach is one of the best green vegetables for your health. It contains a huge quantity of nutrients which provides various health benefits. The most concentrated nutrients in spinach are magnesium, folate, iron, potassium, calcium, vitamin E, protein and zinc.

Spinach contains vitamin K, magnesium and calcium which is good for maintaining healthy bones. There are also antioxidants in it that help remove harmful free radicals from the body. Spinach may help reduce the risk of developing aggressive prostate cancer. It's also an anti-inflammatory, which means it can help lower our susceptibility to allergies.

4. Watermelon.

The best fruits to eat to lose weight are ones that are full of water, such as watermelon, because it helps keep you satisfied on fewer calories. Watermelon is 92% water and a good source of vitamin C. When it's the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Some of the other best fruits and vegetables to eat to lose weight because they are made mostly of water include cucumbers (95%), salad greens (90%) and strawberries (91%).

5. Apples.

You'll get more benefit from a raw crunchy apple rather than apple juice or apple sauce. Whole fruit dulls your appetite because it has more fiber. Apples are a great source of fiber which helps towards a healthy digestive system and chewing sends signs to your brain that you have eaten something substantial, so you feel less hungry.

This also aids in the regulation of blood sugar levels. Apples are also a great source of vitamin C. Although apples aren't as nutrient-rich as some other fruits and vegetables, they are thought to have both anti-cancer and anti-asthma properties. In addition, they're good for cardiovascular health.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE ebook with over 100 tips to lose belly fat.

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6 Ways to Lose Weight Easily

In developed countries across the world, the amount of people who are overweight is progressively increasing. Sedentary lifestyles and virtually unlimited access to large amounts of food has created an crisis of weight gain. But can you lose weight fast and easy without the need of pills, potions or risky techniques that could cause long-term damage your body and your health?

The answer is yes, if you are willing to make some simple changes to your daily routine. Just by changing your lifestyle there are many good ways to lose weight with improved nutrition and fitness. Here are six of them.

1. Avoid Fried Foods.

Do not eat fried foods if you want to lose weight. Fried foods have a high fat content and when food is deep fried in oil, the number of calories it contains are doubled if not tripled. Foods also lose a lot of vitamins and minerals when they are fried. Alternative preparations such as roasting, steaming, baking and grilling are much healthier and leaner ways to prepare your food.

2. Avoid Processed Foods That Claim To Be Fat Free.

Processed foods are not good ways to lose weight. These are foods which have been modified to last longer on store shelves. In the 'fat free' versions of processed foods, manufacturers remove the fat but often add extra sugar to improve the taste. This generally results in additional calories, often in excess of those contained in the regular, full fat versions of the same product.

3. Fresh Foods Are Best.

It goes without saying that a good diet to lose weight will be rich in fresh fruits and vegetables, whole grains, and lean meats or other pure protein sources. These foods will help you feel satisfied while losing weight. By avoiding fad diets or costly, special diet foods, you can change your eating habits, become generally healthier, save money, reach your target weight and maintain it easily.

4. Eat Slower.

If you are having trouble making your diet healthier, start by eating slower. A lot of people eat too fast so they overeat on fatty foods, before they even realise that they are full. This leads to more calorie consumption which is a large cause of weight gain.

5. Set A Cut Off Time For Eating.

A simple way of how to lose weight fast at home is to set a time to stop eating. For instance, you could stop eating anything after 8pm. This really is a good ways to lose weight because a cut-off time stops you from mindlessly snacking on foods until finally you go to bed.

6. Find Exercises That You Enjoy.

Exercise is a another great way to lose weight fast and easy. But if you hate the idea of going to the gym, there are other many different exercise activities. Walking, jogging, cycling and swimming all offer easy workouts to lose weight fast and can be done on your own or with a friend. Try different activities, schedules and frequencies so that you can find something that you like and will enjoy doing on a regular basis.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

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